How to handle sweets and treats during the summer months

Summer is the season of warm relaxation and letting loose, filled with impromptu backyard BBQs, late-night picnics, and beach days that stretch from sunrise to sundown. But it’s also the time when sugar is everywhere—endless scoops of ice cream, popsicles sold on every corner, and ice-cold lemonade that flows like water.

As a pediatric dietitian and health-conscious parent, the thought of my kids indulging in sugar all summer doesn't quite sit right with me. While I don’t believe in restricting sugary foods, I try to stay mindful of how much my kids are eating. When they go overboard, I see the consequences—energy crashes, followed by cranky tantrums and meltdowns, and more visits to the dentist (we’re especially cavity-prone). So this summer, I’m choosing a more intentional and balanced approach to sweets and treats—one that allows my kids to enjoy the magic of the season, without the sugar overload.

Offer to bring the desserts

When attending any summer potluck-style gathering, dessert is usually part of the spread.  Volunteering to bring dessert is a great way to make sure there's something sweet and a little healthier on the table. Instead of store-bought cookies or pastries, you can offer more nutritious alternatives that still feel like a treat. You can make homemade popsicles with coconut milk, frozen fruit, nut butter, and dates, or put together colorful fruit skewers with a drizzle of dark chocolate. Other easy ideas include vanilla chia pudding cups, banana oat cookies, no-bake cocoa bites, or even some blended banana “nice cream.” These options are refreshing, satisfying, and perfect for a hot day in the sun.

Don’t make it a big deal

Treating sweets and treats like they’re a huge deal backfires every time. Whether you’re overly restrictive or excited about them, it sends the message that they’re extra special or more valuable than other foods, which can make them more tempting. This is especially true for kids, and when treats are limited or completely off-limits, they’re more likely to overdo it when they finally get the chance.  

So try not to make sugar a big deal. If you’re at the pool, an amusement park, or a summer fair and someone wants an ice cream sandwich, just go with the flow.  A casual, matter-of-fact response like, “Sure, grab your favorite flavor,” helps take away the novelty or “forbidden” feeling. The less drama around sweets, the more balanced and calm the approach becomes for everyone.

Swap out sugar-sweetened beverages for naturally sweetened water

I’m not a fan of sugary carbonated drinks or sugar sweetened beverages, mainly because it’s so much easier to drink too much sugar than to eat it. Take a sip of lemon-lime soda, and before you know it, you’ve downed four cups without even realizing it. In fact, sugar-sweetened beverages are the leading source of added sugar in the American diet. But when it's hot outside and kids want something cold and tasty, plain water can feel a little boring.

Luckily, making a simple swap is easier than you think. You can naturally flavor water at home with citrus slices, berries, or fresh herbs like mint or rosemary. Another fun option is freezing fruit in ice cube trays and dropping them into water for a flavorful twist. And if you’re headed to the beach or a summer outing, naturally sweetened seltzers or sparkling waters are great options to keep in the cooler. 

Pre-plan snacks 

Whether you’re heading out of town or loading up the car for a day at the lake, having healthy snacks ready to go is the key to cutting back on sugar. When hunger hits and the only nearby option is a vending machine or convenience store packed with sugary snacks, it’s way too easy to give in. But planning ahead can save you from grabbing snacks loaded with added sugars and those frustrating hangry moments. Here are some no-added-sugar snack ideas you can bring on the go:

• Sliced apple with single-serving almond butter cup

• String cheese with crackers 

• Baby carrots and hummus cup

• Single-serving yogurt with granola 

• Whole grain cereal with nuts 

• Homemade trail mix with dried fruit, nuts, and seeds 

• Single-serving cottage cheese with berries

• Whole grain granola bars

Sweets and treats definitely have a place in summer celebrations, but with a little intention and planning, you can help your kids (and yourself!) enjoy them without the sugar overload. This way, everyone gets to savor the sweet moments of summer and feel good about it too.