The Best Ways to Ensure Your Kids Eat Less Sugar

As parents, we all want what’s best for our kids—especially when it comes to their health. But
with sugary snacks and processed foods lurking at every turn, keeping their sugar intake in
check can feel like a full-time job.

As a dad of two and a food entrepreneur, I totally get it. Not only am I focused on raising health-conscious kids, but I’m also busy creating foods they’ll actually want to eat. The good news? With a few easy tweaks, you can help your kids develop healthier habits that last a lifetime.

Top 10 tips to cut back on sugar:

1. Read labels: Sugar can be like a stealthy ninja, sneaking into our foods under all sorts
   of aliases. Names like high-fructose corn syrup, dextrose, and maltose can catch you off
   guard if you’re not looking out for them! So, when you’re at the grocery store, take a
   moment to check those nutrition labels. It’s a quick way to arm yourself with knowledge
   and make sure you’re not unwittingly loading up on hidden sugars.
2. Keep your kids hydrated and ditch sugary drinks: Say goodbye to those sugary
   sodas and yes, juices! These are more like liquid candy. Instead, swap them for
   refreshing water or milk. You can even get creative—try infusing water with slices of fruit
   or herbs for a fun twist. It’s a simple change that can significantly cut down on sugar
   intake while keeping everyone hydrated.
3. Snack Smarter: I understand that snack time can be a challenge, especially when your
   kids are getting ready for a playdate or visiting a friend’s house. It’s important to keep
   those sugar cravings at bay. Why not consider preparing a pre-hangout snack that sets
   them up for success? Instead of letting them indulge in sugary treats later, offering tasty
   alternatives beforehand can help them feel full and energized. By establishing this pre-
   snack routine, you can support your kids in making healthier choices while they enjoy
   their time with friends. Involving them in choosing their favorite snacks can be a fun way
   to maintain their energy levels and reduce their sugar intake.

   

4. Lead by Example: Kids are like little sponges, soaking up everything we do. If they see
   you choosing healthier, low-sugar options, they’re more likely to follow suit. So, make a
   conscious effort to reach for fruits, veggies, and wholesome snacks yourself. Your
   behavior can be a powerful influence on their choices, so let them see you enjoying those healthy foods!

   

5. Limit Processed Snacks: Processed snacks can be tempting, but they’re often packed
   with hidden sugars that can derail your efforts. Instead of making them a regular part of
   your family’s routine, save them for special occasions. Offer healthier alternatives, like
   homemade trail mix or air-popped popcorn, more often. This way, you can still have fun
   treats without the sugar overload.
6. Teach Them Young: It’s never too early to start talking to your kids about sugar and its
   effects. Explain how too much sugar can lead to energy crashes and cavities. Make it a
   fun discussion—maybe even use visual aids to show them what happens in their bodies.
   When they understand the “why” behind the choices, they’ll be more motivated to make
   better ones.
7. Keep Dessert Special: Navigating sweets can be tricky, especially at birthday parties or
   special occasions like Halloween. To find balance, reserve desserts or treats for special
   occasions, allowing your kids to savor treats without going overboard. For example, my
   family has a Halloween tradition where my daughters pick their top five favorite candies
   after trick-or-treating, and trade the rest with the “Candy Fairy” for a fun surprise, like a
   new book. By creating special moments around dessert, you help your kids appreciate
   sweets while fostering a healthier relationship with food—ensuring they enjoy the joys of
   life without the sugar overload!

   

8. Make It Fun: Get your kids involved in meal prep! Let them pick out their favorite fruits
   and veggies at the store or help you create their own sugar-free snacks at home. This
   not only makes them more invested in what they eat but also turns mealtime into a fun
   family activity. Plus, they’ll be excited to try the dishes they helped prepare!

These little shifts can make a big difference in your child’s health and habits, setting them up for
a brighter, sweeter future—minus the sugar!

As we celebrate No Sugar Day today, October 3, let’s take this opportunity to raise awareness
about the impact of sugar on our children’s well-being. This day serves as a powerful reminder
to prioritize healthier choices and promote nutrition education within our communities. By
collectively reducing sugar intake, we can work towards preventing health issues like obesity,
diabetes, and heart disease, ensuring our kids have the tools they need to thrive. Join the
movement this No Sugar Day and embrace a lifestyle that supports long-term health for our
families!

Brad Woodgate is a self-made serial entrepreneur who founded the No Sugar Company, disrupting the global food industry. He later launched the “better for you” beverage brand Joyburst and authored No Sugar In Me, selling over 50,000 copies. On October 3, for one day only, get 20% off your entire No Sugar Company order.