A Dietitian’s Guide to Raising Kids With a Healthy Relationship to Sugar

Natalie Meltzer, RD

Credit: LinkedIn

Sweet treats are a familiar part of childhood — and for many families, the challenge isn’t whether to enjoy them but how to do so without going overboard. According to Natalie Meltzer, RD, clinical dietitian at Hackensack Meridian Health Ocean University Medical Center, the key is balance, not restriction. Instead of making sweets off-limits, she encourages families to use them as learning opportunities to build healthy habits, foster mindful eating and create a positive relationship with food from an early age. Here’s her advice on how parents can navigate sugar, set reasonable boundaries and raise kids who can enjoy treats without guilt.

Sweets are everywhere, and it can be hard for families to find balance. What are some ways to enjoy treats without going overboard on sugar?
Natalie Meltzer, RD: It’s important to remember that sweets do have a place in a balanced diet — we don’t need to completely remove them. Instead, use these moments as opportunities to teach moderation. Children look forward to treats, so rather than restricting or making them off-limits, help them build the skills to enjoy them responsibly.

One helpful approach is to allow children to choose a set number of treats they want to keep for the week. This gives them some independence while setting healthy boundaries. You can also repurpose extra treats by using them as part of a rewards system at home — such as trading them in for small prizes, a special meal, family game night activity or extra playtime.

Keeping sweets out of sight when they’re not part of the day’s snack or dessert can also help prevent constant grazing. Many parents find success by ensuring that children eat a balanced, nutrient-dense meal before enjoying sweets so they’re not eating them on an empty stomach. And one more tip people often overlook: Encourage kids to stay well-hydrated. Sometimes thirst is mistaken for hunger, especially when sweets are around.

For families trying to reduce added sugar, what are some simple swaps for everyday desserts or snacks?
NM: First, I want to emphasize that nothing needs to be eliminated entirely. If there’s a favorite treat, it can still fit — just in moderation. That said, there are many ways to reduce added sugar without losing the enjoyment.

Making baked goods at home is a great place to start. When you control the recipe, you can often reduce the sugar without affecting taste or texture. If you prefer ready-made options, try snacks such as whole-grain crackers, fruit-based snacks made with 100% fruit, yogurt with fruit, popcorn (a whole grain and very satisfying), sliced apples with a yogurt dip or preportioned fruit leather made with real fruit.

Protein energy balls are another fun idea. They’re quick to make, provide protein and healthy fats, and taste like a treat. You can find endless flavor combinations (such as chocolate, peanut butter or vanilla) and present them like mini cake pops, which many kids love.

Nonfood treats can also be great to keep on hand, especially for families with allergies or those trying to limit sweets. Small toys, stickers, craft items or activity-based rewards work well as alternatives.

How can parents help children form a healthy relationship with sweets from an early age?
NM: The key is to avoid labeling sweets as “bad” or something to feel guilty about. When we turn certain foods into forbidden items, kids often want them more. Instead, treat sweets as one of many foods we enjoy. They can be part of a normal diet, just not something we eat in excess or every time we want a snack.

Focus on teaching skills such as mindful eating, portion control, listening to hunger/fullness cues and self-regulation. Explain the “why” behind limits — like how eating too much sugar can make us feel sick rather than saying, “No, you can’t have that.” When children understand the logic, they’re more likely to make thoughtful choices as they get older and have more independence.

Incorporating nutritious sweet snacks — such as yogurt and fruit, cottage cheese and berries, or trying interesting fruits — can help children appreciate a wider variety of foods. Many kids enjoy taste-testing new fruits they’ve never heard of before, such as passion fruit, which can taste just as exciting as candy.

Are there any healthy-sounding snacks that may not be as nutritious as people think?
NM: Yes. Labels such as “organic,” “gluten-free” or “vegan” can make foods appear healthier than they are. Always read the ingredient list and nutrition label — sometimes these products are still high in sugar, saturated fats or additives.

Smoothies are another example. They can be packed with nutritious ingredients but can also contain more sugar than a child needs in one serving if multiple fruits, yogurt and juice are combined. Portion size matters. Choosing one fruit, a protein source and milk or water usually creates a better balance.

Also be cautious with fruit snacks that aren’t made with 100% fruit, juice cocktails instead of real juice, and sports drinks, which are often high in sugar and unnecessary for most children.

How can parents avoid all-or-nothing thinking when it comes to sugar?
NM: Try not to approach sweets with a restrictive mindset. Total restriction can backfire and create an unhealthy emotional relationship with food. Instead, emphasize balance and moderation, and help children understand the reasoning behind limits.

Think beyond the food itself — build fun family traditions, enjoyable movement and social connection into celebrations or treat-centered occasions. Make the experience about more than the sugary snack. When sweets are just one part of a broader, positive experience, they naturally become less of a focal point.

This transcript was edited for clarity.