Parents: Smart Sugar Swaps Your Child Will Love

We shared 12 simple tricks to help you find healthier swaps for those sweet treats your child loves in a previous post. The goal, of course, is to cut back on candy, cakes, and other sugary snacks—but we both know that’s easier said than done, especially with a picky eater. The good news? Nutritious alternatives can still be delicious and full of flavor. If you’re looking for simple swaps your child will actually enjoy, you’re in the right place.

Here’s one idea that overwhelmingly gets high marks from parents: swap soda for a fruit spritzer. It’s sweet, bubbly, and so much better for your child than a can of sugary soda. And, it couldn’t be easier to make. Just mix a splash of carbonated water with your child’s favorite fruit juice. For extra flair, add a slice of lemon or orange on top.

To get your creative juices flowing, here are a few more better-for-you options to help your child cut back on sweets:

Chewy candy

• Fresh fruit
• Dried fruit (apricots, dates, raisins, mangoes, plums)
• Fruit and nut bar
• Crackers with old-fashioned peanut butter
• Whole grain bar
• Granola or trail mix
• 100% xylitol- or sorbitol-sweetened gum
• Chocolate bar (choose mini ones for easier portion control)

Cookies

• Animal crackers
• Gingersnaps
• Graham crackers
• Unsweetened fruit-nut-seed bar
• Whole grain muffin

Donuts, chips, churros

• Air-popped popcorn (spritz with avocado oil)
• Whole wheat bagel
• Nuts
• Seeds
• Soft pretzel
• Soy nuts

Ice cream

• 100% fruit juice bar
• Frozen fudge bar
• Frozen grapes
• Frozen yogurt
• Unsweetened applesauce with cottage cheese

Milkshake, soda

• Fruit spritzer
• Fruit smoothie
• Pudding

The bottom line: Encourage your child to enjoy sweets just once a day. It’s a simple habit that teaches balance early on. It also helps your child avoid sugar crashes, enjoy steadier energy, and even develop a natural taste for real, wholesome foods. What’s not to love? And let’s be honest—it makes your job a little easier too.

Here’s to raising happy, healthy eaters—one sweet swap at a time.

Lorna & Kathleen (The EatingFor Team)

P.S. Like this tip? For more, check out Eating for A’s: A month-by-month nutrition and lifestyle guide to help raise smarter kids. Kindergarten to 6th grade. (Second Edition)