Should I put my children on a sugar detox? 

Rather than focusing on exclusion, shift to thinking about the frequency and portions of each that are being consumed

Moderation is key when it comes to children and sweet treats. Picture: iStock 

My children, aged seven and nine, gorged on sweets over Christmas. I did my best to ensure they ate the sweets around mealtimes. However, once we started visiting friends and neighbours, all bets were off. I’m considering introducing a sugar detox so they can get back into good eating habits. What would you suggest?

Much like many adults opt for a dry January, cutting sugary foods out at the start of the year seems like the obvious counter to a month where routines disappear and sweets seem to be everywhere. However, my take on this is to start as you mean to go on, and a calm return to normal routine is likely a more beneficial approach.

Moderation in everything is usually the healthiest approach, and is no different with foods.

First things first, consider what you want for your children regarding their eating habits. Are sweet things coming in too often year-round, or are they limited to holidays and special occasions? Do they eat a variety of foods? How are they when it comes to vegetable and fruit intake?

The priority for me with my children and when working with families in clinic is focusing on a healthy relationship with food. That takes many forms and does not always come naturally or feel easy. The best place to start is to work on your own relationship with food. In that way, you are role-modelling what you want for your children.

Here are some guidelines to help you get started in the new year:

• All foods are good foods. Try to neutralise the language used around fun foods. There are no good or bad foods. Some are everyday foods like our vegetables, fruits, wholegrains, lean proteins, and dairy. Some are foods we eat less often (fun foods such as crisps and sweets). They can all fit into a weekly eating pattern. Rather than focusing on exclusion, shift to thinking about frequency and portions of each.
• Have a regular eating pattern daily. Start with breakfast each morning and aim for two other meals and two snacks throughout the day
  This is as important for adults as it is for children. Regular energy from food helps us feel better, enjoy our food more, and eat a portion that is right for us.
• Practising mindful eating to strengthen your ability to eat appropriate portions, paying attention to your internal cues to eat and when to stop eating, really helps.
  You can think of your hunger and fullness on a scale of one to 10, where one is ravenous, and 10 is uncomfortably full.
  Aim to eat when you are a four and stop eating when you are a six. Honouring your hunger and respecting fullness is the foundation of a healthy relationship with food. It is a non-negotiable for my family and me.
• Take charge of the food environment in your home. If there is leftover chocolate, think about putting it out of sight. Keep cupboards and fridge stocked with lots of wholefoods at eye level for children. Plan your weekly meals and encourage your children to get involved.

The only thing we need to detox from in 2026 is diet culture and demonising particular foods and nutrients. Focus on what you want your children to eat as a starting point, rather than what you want them to take out. Place an emphasis on your and their relationship with food, including enjoying fun foods on occasion.

If you have a question for dietitian Aoife Hearne, send it to [e-mail]