7 tips to cut down on added sugar at home

When it comes to sugar and kids, they seem to go hand in hand. Where one is, the other follows, right? While there’s definitely a time and place for sweets, it's important to set healthy boundaries and build good habits around sugar. Too much sugar can crowd out the nutrient-rich foods kids need for healthy growth, and too much of any food isn’t great for their health. In fact, the 2020-2025 Dietary Guidelines for Americans recommend that kids over age 2 get less than 10% of their daily calories from added sugar. 

Since we know how challenging it can be to balance healthy habits while keeping your kids happy, we've put together practical tips to cut back on sugar at home. Here are 7 easy ways to cut down on added sugar without leaving your kids feeling deprived or you bracing for endless meltdowns. 

Tip #1: Swap out sugar-sweetened beverages

There’s a reason this is our number one tip. Sugar-sweetened beverages are the leading source of added sugar in the American diet. It’s much easier to drink sugar than to eat it, and drinks like soda, juice, sports drinks, energy drinks, and flavored waters are packed with sugar from cane sugar and high-fructose corn syrup to dextrose and sucrose.

The problem is that regularly drinking these sugary beverages has been linked to weight gain, obesity, type 2 diabetes, heart disease, cavities, and other chronic health issues. Luckily, making the switch to water doesn’t have to happen overnight.

Start with small changes, such as:

• Cutting back on sugary drinks at home while occasionally allowing them outside the house.

• Flavoring water with citrus, berries, or mint.

• Diluting juice with water, gradually decreasing the amount of juice over time.

• Freezing fruit in ice cube trays and dropping them into water for a flavorful twist. 

The key is finding what works best for your family and easing your kids into the habit. Small, gradual changes add up, and lead to more sustainable, long-term habits. 

Tip #2: Add more whole foods

Whole foods, like fresh fruits and vegetables, plain yogurt, nuts, seeds, and beans, are foods in their natural state or are minimally processed. Unlike most packaged foods which are ultra-processed, whole foods don’t contain added sugar, which makes them a great swap for sugar-filled alternatives.

Even everyday items like ketchup, cereals, and flavored dairy products can sneak in a hefty amount of sugar. By focusing on whole, nutrient-rich foods, you naturally leave less room for processed, sugary options.

Make small dietary shifts:

• Swap flavored fruity yogurt for plain yogurt with slices of real fruit.

• Choose nuts or seeds over sugary granola bars.

• Blend up a smoothie with whole fruits instead of buying sugar-laden beverages. 

• Add sliced, raw vegetables to every meal to increase their exposure. 

Tip #3: Make time for family meals

Between soccer practice, math tutoring, and playdates, sitting down for dinner as a family every night can feel nearly impossible. But even two to three family meals a week can make a big difference. But, what do family meals have to do with sugar? Research shows that kids who have regular family meals tend to have healthier eating habits overall. That’s because mealtime is a great opportunity for parents to:

• Model healthy eating: Kids are more likely to try and enjoy nutritious foods when they see parents eating them.

• Get kids involved: Cooking together helps children develop a positive relationship with food.

• Encourage mindful eating: Sitting down together reduces distracted eating and helps kids listen to their hunger and fullness cues.

Even if your schedules are packed, finding moments to eat together can help build lifelong healthy habits (while sneaking in some quality family time too).

Tip #4: Cook at home more often

Eating out is fun and convenient, but restaurant and takeout meals often contain more sugar than home-cooked meals. When you cook at home, you have full control over the ingredients, making it easier to reduce added sugar and build healthier eating habits for your family. Our top tip is recreating your family’s favorite restaurant dishes at home. That way, no one feels like they’re missing out on their beloved dishes, and you can make them healthier too. Here are some ideas: 

• Pasta: Make your own marinara sauce or use fresh veggies and herbs to flavor pasta or pizza, instead of relying on sugar.

• Breakfast pancakes or waffles: Instead of sugary syrups, try a homemade berry-chia compote. 

• Desserts: Swap out sugar for applesauce or mashed bananas to add natural sweetness without the added sugar.

• Dips and sauces: Dips and sauces are usually hidden sources of sugar. Opt for savory versions instead, and use fresh garlic, herbs, or spices to bring out flavor without the added sweetness.

Tip #5: Plan snacks ahead of time

Whether you’re heading out for a Sunday Funday with the family, going on vacation, or packing the day bag for time at the park, having healthy snacks ready and available is key. When hunger strikes and the only option is a vending machine or convenience store loaded with sugary snacks, it’s easy to give in, especially when tears and tantrums are involved. But planning ahead can help you avoid those last minute hangry meltdowns and resorting to poor snack choices. Here are some added-sugar free snack ideas that you can bring on the go:

• Sliced bell pepper with a single-serving guacamole cup

• Baby carrots with a single-serving hummus cups

• Sliced pear with a handful of nuts

• Banana with a single-serving peanut butter cups

• Cheese and whole grain crackers

• Single-serving yogurt cup with berries

• Cottage cheese with melon

• Homemade granola bars

• Dried mango and cheese stick

Tip #6: Serve sweets with a meal

Everything in balance, so serve the sweets you do allow alongside mealtime (not after). You might be thinking, "How does that make sense?" Hear us out. When you serve sweets alongside whole foods, your child gets three major benefits:

1. Balanced nutrition: Whole foods have fiber, protein, or fats that provide nourishment and satiety.

2. Less room for sweets: Since they’re also eating their meal, there's less room in their belly for sweets.

3. Prevents sugar crashes: Pairing sugar with foods rich in fiber, protein, or healthy fats slows sugar digestion, stabilizes blood sugar levels, and prevents those dreaded sugar crashes later on.

Win-win-win!

Tip #7: Set boundaries

As a parent, you have the authority to decide when sugar isn't the best choice. Whether it’s after school or right before bed, it's totally okay to set limits on when sweets are allowed. While your kids might not be thrilled, you’re teaching them healthy habits by setting clear boundaries and helping them understand when it’s okay to indulge and when it’s not. It’s all about balance, and you’re the one shaping those balanced guidelines for your family’s well-being.

Cutting back on added sugar doesn't have to be a big deal. It’s all about making simple, practical tweaks that work for your family, so everyone can build healthier habits without feeling like they’re missing out on the fun.