Sweets are almost everywhere around us and it’s sometimes hard to resist a child’s pleading look. Still, it’s clear that uncontrolled consumption of candy does not benefit children.
The aim of this article is to provide you with comprehensive information about the role sweets play in your children’s development, how to set the right level of their consumption, why it’s important to limit them, and how to effectively cultivate healthier eating habits in children.
Why do children love sweets so much?
It’s completely natural that children love the sweet taste. Sweetness signals to a child a source of quick energy, which was crucial in the evolution of the human species. Pleasant-tasting sweets also stimulate the brain’s reward center, triggering positive feelings and mental well-being. At the same time, it’s important to realize that sugars are absorbed quickly by the body, causing a sharp rise in blood sugar levels. This may briefly improve mood, but is then followed by an energy drop that can turn into irritability, moodiness, or fatigue.
Too much sugar in the diet, especially in childhood, can have long-term negative health effects. Excess sugar damages children’s teeth, leads to obesity, and can later cause, for example, diabetes, high blood pressure, or other chronic diseases.
It’s therefore clear that sweets should be consumed in moderation. A complete ban, however, is usually not the answer. It’s far more effective to regulate sweets, approach them responsibly, and teach children how to choose properly and healthily.
What are the recommended sugar limits for children?
The World Health Organization (WHO) recommends that added sugar not exceed 10% of a child’s total daily energy intake. Ideally, it should not surpass 25 grams of sugar per day, which is about 6 small teaspoons.
It’s good to remember that sugar isn’t hidden only in sweets, but also in many products we commonly consume. This group includes, for example, sweetened beverages, cereals, yogurts, and other foods where added sugar is often tucked inconspicuously into the ingredient list.
Healthier alternatives to sweets – how to choose them and how to offer them to your child?
Sometimes we want to delight a child, make their snack special, or bring something special for a birthday celebration. We don’t have to automatically reach for sweets packed with sugar and chemical additives—there are healthier alternatives that kids like. It’s better to choose fruit, which contains naturally occurring sugars, fiber, and a range of vitamins and minerals. Another good option is to bake something (even together with the child) and deliberately reduce the amount of sugar compared with the recipe. We recommend buying unsweetened dairy products and flavoring them at home with fruit or jam.
There are now many healthy alternatives to common sweets readily available in stores. You can now find, for example, whole‑grain muesli bars, no‑added‑sugar bars based on nuts and dried fruit, quality dark chocolate, or treats sweetened with natural sweeteners—such as honey or date syrup.
This way, children can still enjoy "sweet treats" while not burdening the body with excessive amounts of sugar.
How to wean a child off excessive consumption of sweets?
If your child consumes sweets beyond a reasonable level, it’s time to address the situation. But how to do it? The key factor is gradual change, not a radical, immediate ban. Such a ban may only trigger frustration and an opposite urge for even more sweets.
When does your child eat sweets the most—for example, out of boredom, stress, or, conversely, during celebrations or visits with relatives? Focus on these situations and try to address them. For instance, if your child snacks on sweets in front of the TV, replace this habit with a healthier snack. It’s also good to limit buying sweets. If a child doesn’t have them available, they won’t eat them.
Also involve children in meal planning and preparation—let them choose fruit in the store or prepare together a sugar-free snack. This will teach them that there are tasty options that can replace eating treats.
Last but not least, lead by example by consuming sweets in moderation. Your own eating habits are a great way to improve theirs.
It isn’t necessary to ban sweets completely, but it is necessary to teach a child to notice what they eat and why they eat it. That sets a pattern of healthy eating for your child.