As parents, we want the best for our kids. We want them to grow up strong, healthy, and resilient. But let’s face it: sugar is everywhere. From the seemingly innocent cereal box to the endless birthday parties with cake and candy, sugar has become a staple in many kids’ diets. And while the occasional treat is perfectly fine, too much sugar can wreak havoc on their health, energy levels, and mood. So, how do we handle it without becoming the “sugar police” or creating a power struggle?

Enter Nicole Cruz, an anti-diet registered dietitian specializing in eating disorder recovery, intuitive eating, and family nutrition and mom whose practical and compassionate approach to kids’ nutrition is a game-changer. I sat down with Nicole in a recent podcast episode to chat about sugar and how to empower kids to make healthier food choices.

Why Is Too Much Sugar a Problem? 

First, let’s break down why excess sugar can be an issue. Kids naturally gravitate toward sweet flavors—it’s part of their biology. But consuming too much added sugar can lead to:

• Energy highs and crashes: You know that post-candy meltdown? Yep, it’s real. Sugar gives a quick burst of energy followed by an inevitable crash, leaving kids tired and irritable. Continuing these eating patterns can leave kids chronically dysregulated.
  
• Health risks: Excess sugar consumption is linked to an increased risk of childhood obesity, type 2 diabetes, and dental cavities.
  
• Picky eating habits: When kids fill up on sugary snacks, they’re less likely to eat nutrient-dense foods that support their growth and development.
  

The goal isn’t to eliminate sugar entirely but to find balance and teach kids a healthy relationship with food that will ultimately positively affect their body image. 

Step 1: Shift the Focus From Diet Mentality

One of parents’ biggest mistakes when trying to cut back on sugar is taking an overly restrictive approach and becoming like food police. Banning sweets outright or labeling foods as “bad” can backfire, making kids crave those off-limits items even more. This also creates a restrictive approach to eating. 

Nicole emphasizes that instead of demonizing sugar, focus on adding nourishing foods to their diet. When kids feel like they have access to all foods, they’re less likely to obsess over the sugary stuff.

For example:

• Serve balanced meals with a mix of protein, healthy fats, and fiber to help stabilize their blood sugar.
  
• Pair treats with a meal or snack. For instance, if your child wants a cookie, serve it alongside apple slices and peanut butter. This adds nutrition and normalizes the idea of having sweets in moderation. The mentality around food becomes less restrictive and more free.
  

Step 2: Intuitive Eating: Create a Sugar-Friendly Home Environment

You don’t have to stock your pantry with candy bars, but you don’t want to turn your home into a no-sugar zone. Nicole suggests finding a middle ground by keeping a variety of foods available, including some sweet options.

Have Treat Days for Meals and Snacks

Have designated treat days. Maybe Fridays are “ice cream night,” or weekends are for baking cookies together. This gives kids something to look forward to while keeping treats from becoming an everyday habit.

Eat a Variety of Foods

Offer better-for-you options. Stock your pantry with naturally sweet options like fresh fruit, dried fruit, yogurt, or granola bars with minimal added sugar.

Reject The Diet Mentality 

Avoid using sugar as a reward or punishment: This can create emotional attachments to food and reinforce diet culture. Instead, celebrate achievements with activities or special time together.

Step 3: Teach Kids to “Trust Your Body”

One of the most helpful tips regarding information about intuitive eating is to trust your body. Additionally, one of the most empowering things you can do for your kids is teach them to trust their hunger and fullness cues. This intuitive eating approach helps them learn to self-regulate, even when sugary treats are involved and gives them unconditional permission to eat. 

Nicole encourages parents to lead by example:

Intuitive Eating is Based On Trust

Let kids serve themselves. At meals, offer a variety of foods (including a small dessert, if appropriate) and let your child decide what and how much to eat.

Intuitive Eating: Respect Your Body 

Model mindful eating and talk about how certain foods make you feel. For example, “I notice I feel more energized when I have a piece of fruit with my snack,” or “That extra cookie made my tummy feel too full.” Describe when you’re comfortably full or pinpoint other highlights of your eating experience as a way to teach kids when and how to check in with themselves.

Intuitive Eating: Eat When You’re Hungry

Avoid pressuring kids to eat or not eat certain foods: Let them make their own decisions while gently guiding them toward balance. They will learn to trust internal cues and even discern physical or emotional hunger. 

Step 4: Eat Intuitively and Be Mindful of Hidden Sugars

Sugar doesn’t just show up in obvious places like candy and cookies. It’s often lurking in foods we don’t think of as sweet, such as:

• Breakfast cereals
  
• Granola bars
  
• Yogurts
  
• Ketchup and other condiments
  
• Flavored drinks (juice, sports drinks, and even some “health” waters)
  

Nicole recommends reading labels and looking for added sugars like high-fructose corn syrup, cane sugar, or syrups. When possible, opt for unsweetened or low-sugar versions.

But don’t stress about being perfect. If your child loves a certain sweetened yogurt, it’s okay to keep it in rotation. As a certified nutritionist, I’m here to remind you balance is key. 

Step 5: Make Intuitive Eating Fun

Teaching kids about food doesn’t have to feel like a lecture. Get them involved in the process to spark curiosity and excitement:

→ Cook together: Make healthier versions of their favorite treats at home. Try baking muffins with less sugar or making homemade popsicles with fresh fruit.

→ Experiment with flavors: Offer naturally sweet options like berries, cinnamon, or vanilla to enhance the taste of foods without added sugar.

→ Play games: Turn grocery shopping into a scavenger hunt by challenging your kids to find foods with less than a certain amount of sugar per serving.

Step 6: Make Peace With Food In Social Situations

Birthday parties, school events, and holidays are often sugar-fueled extravaganzas. Instead of trying to control every situation, Nicole suggests preparing your kids ahead of time:

→ Set expectations: Before the event, talk to your child about what to expect. For example, “There will probably be cake and candy. Let’s choose a few things you’d like to try.”

→ Focus on the experience: Remind kids that celebrations are about more than food. Encourage them to enjoy the games, activities, and time with friends.

→ Decompress afterward: If your child overindulges and feels unwell, use it as a learning opportunity. Ask how they feel after the experience of eating and gently discuss how they might make a different choice next time.

Step 7: Be Kind to Yourself

Parenting is hard, and navigating sugar consumption is just one piece of the puzzle. Remember that you don’t have to get it right every time. Nicole advises giving yourself grace and focusing on the bigger picture.

Your child’s relationship with food is built over time. By modeling balance, being consistent, and creating a positive environment, you’re laying the foundation for lifelong healthy habits. The example you set now will help your child navigate difficult things as an adult, such as emotional eating, body image, and granting themselves “unconditional permission” to eat. 

Final Thoughts on Intuitive Eating and Sugar

Sugar is a part of life, and that’s okay. The goal isn’t to eliminate it entirely but to help kids learn how to enjoy it in moderation. With Nicole Cruz’s practical tips and a focus on balance, you can create a healthier, more peaceful relationship with sugar for your whole family.

So, the next time your child reaches for that candy bar, take a deep breath, offer a piece of fruit to go with it, and know you’re doing a great job. Small, intentional steps can make a big difference—for you and your little ones. Build daily habits as a family with my free guide.

Bonus Resource: Did you love this? You’ll also enjoy our blog post, How To Navigate Conversations About Body Image With Your Child.

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