It’s no secret: kids love sugar. And as a parent, it’s totally normal to wonder: Is this okay? Should I be limiting it more? What if they ask for sweets all the time?
Let’s take a deep breath together. The good news? Sugar doesn’t need to be scary. Here’s what really matters when it comes to sugar and your little one.
Sugar is everywhere (and that’s not automatically a bad thing)
We often think of sugar in the form of candy or desserts, but it also shows up in everyday foods like yogurt, granola bars, and even crackers. Some of it is naturally present (like in fruit or milk), and some is added for flavor and texture.
And here’s the thing: It’s okay for kids to enjoy sweet foods. In fact, stressing too much about sugar can backfire. Restricting sweets too tightly can actually make kids more focused on them, leading to power struggles, sneaking, or food guilt later on. Here’s what to do if you notice your child sneaking candy.
So… what do the guidelines actually say about sugar?
You’ve probably heard that kids should have “no added sugar” before age two, or that sugar should be “limited” overall. But what does that really mean?
First, let’s clarify the difference between natural and added sugars.
Natural sugars are those found naturally in whole foods like fruit, plain dairy products (like unsweetened yogurt or milk), and vegetables. These foods also bring fibre, vitamins, minerals, and other nutrients—so there’s no need to limit them.
Added sugars, on the other hand, are sugars that have been added to foods during processing or preparation. Think cane sugar in cookies, honey stirred into cereal, or syrup in flavoured yogurt. These types of sugars are the focus of health recommendations.
Here’s a quick breakdown:
- Health Canada recommends avoiding added sugars for children under 2 years old. This doesn’t mean they can’t ever taste something sweet. It’s more about keeping nutrient-rich foods front and centre while little ones are growing rapidly.
- For children aged 2 and up, the World Health Organization suggests limiting added sugars to less than 10% of daily calories. In simpler terms, that’s around 4 teaspoons (16g) of added sugar per day for a toddler.
But let’s be honest, most of us aren’t calculating grams of sugar on food labels or measuring teaspoons throughout the day (nor would I ever suggest that you do!).
What does this actually mean for your family?
These recommendations are meant to support overall health, but they’re not about perfection. Sugar is just one part of your child’s bigger nutrition picture.
Instead of stressing over the numbers, try focusing on:
- Creating steady routines with meals and snacks. Here are some tips to close the “hangry” gap after daycare.
- Offering a variety of foods across the week, including different ways to encourage new foods without pressure!
- Making room for sweet foods without labeling them as “bad” or “junk”. This is why dessert with dinner can actually be a good thing.
5 Ways to Support a Positive Relationship with Sugar
If you’re wondering how to handle sweets in a balanced way, here are some ideas you can try and experiment with right away:
1. Offer sweet foods without a big reaction.
Try not to hype up sweets (“You get a special treat!!”) or restrict them. When sweet foods are offered with a calm, neutral tone, just like you would serve carrots or pasta, they lose their “forbidden fruit” appeal. For example, you might casually say, “Here’s your lunch: sandwich, strawberries, and a cookie,” without drawing extra attention to the cookie.
2. Avoid using sweets as a reward.
It’s tempting to say, “If you eat your veggies, you’ll get dessert!” especially on nights when you just want dinner to go smoothly. But this can unintentionally make sweets seem more special or valuable than other foods.
Instead, think of sweets as something that’s simply part of meals or snacks sometimes, without strings attached. (And if you ever wonder how to handle candy-heavy seasons like Halloween, here’s a balanced take.)
3. Include sweet foods alongside meals sometimes.
Serving a small portion of a sweet food with a meal (rather than only after) can help eliminate power struggles. For instance, you might put a small brownie square on their dinner plate next to their chicken and broccoli.
There’s no need to police what gets eaten first; kids often surprise you by sampling a little of everything when there’s no pressure. More on how to do this here.
4. Let your child eat all of their portion.
When you decide to offer a sweet food, serve a set portion, and then allow your child to eat it freely, without requiring them to finish other parts of the meal first. For example, if you offer a mini cupcake, let them enjoy it even if they don’t clean their plate. Trusting them to listen to their body builds self-regulation over time.
5. Focus on variety over time.
You don’t have to cut sugar out or “make up for it” later. Instead, zoom out and look at the bigger picture: Are they getting a range of foods over the week: fruits, veggies, proteins, grains, etc? That’s what matters most. Some days might have more sweets, some less, and that’s completely normal.
Bottom line: Sugar doesn’t have to be a source of stress
Your child is allowed to enjoy sweet foods. It doesn’t make them “bad” eaters, and it doesn’t mean you’re doing anything wrong. What matters most is creating steady routines, offering balance over time, and trusting your child to listen to their own body.