Nutritionists' Tips to Managing Sugar with Kids Around Easter
With Easter fast approaching, sugary treats are everywhere. And for parents, the holidays bring challenges when it comes to managing sugar with their kids. This week, we speak to four leading nutritionists- and mum's - for their top advice on how they manage sugar over the holidays.
Clarissa Lenherr – Gut Health + IBS Nutritionist
You can still have fun with less sugar intake.
I don’t think it’s achievable – or necessary – to completely avoid sugar or chocolate with your little ones at Easter (past a certain age!). Some of my best Easter memories are of the excitement of having an Easter egg and finding the different treats inside! However, there’s a difference between enjoying a treat and excessive consumption, often lasting for days afterward. One way to find a balance is to turn your Easter egg hunt into a treasure trail by mixing small chocolate treats with healthier options and non-edible surprises, like stickers, toy cars or toy bunnies.
I’ll often hide a few smaller eggs as well as homemade healthier marshmallow bunnies, eggs filled with blueberries, nut butter energy balls in the shape of an egg and stuffed dates. This way, the focus shifts from purely chocolate to the fun of exploring and discovering – keeping the excitement while also managing the sugar.
Jessica Shand - Naturopathic Nutritionist, Hormone Specialist and Author of The Hormone Balance Handbook
Decide when its ‘worth it’ - eating mindfully
Decide what’s ’worth it’ to you, just because its Easter doesn’t mean you ‘have’ to overindulge on the things you wouldn’t usually eat or drink just because others around you are. You are always in control of the decisions you make for your health and wellbeing, Decide on the foods / occasions that are worth it and really lean in, savour it, and enjoy every bite! Life is too short to feel restricted but that doesn’t mean you have to overindulge.
Make it special - quality over quantity
Be intentional with your choices, quality over quality always and make it a special ritual by putting it into a little bowl and even making a cosy cup of herbal tea with it. Sit down and soak up that moment, you will get so much more out of the experience than mindlessly just eating it and it will give your brain time to catch up with your gut to prevent over-indulging.
Farzannah Nasser – Nutrition + Functional Medicine Practitioner
My kids are all much older now, but when they were growing up, I tried not to create too many restrictions around food. Instead, I encouraged a healthier approach while still allowing them to enjoy what they wanted.
For example, if they wanted chocolate, they could have it—but only after a meal. This helped reduce its impact on blood sugar levels, meaning I was less likely to deal with three kids crashing and having tantrums. Plus, because their tummies were already full, they naturally didn’t want as much.
Even now, I find that my kids will reach for whatever is available at home. That’s why I always buy 85% dark chocolate—it’s rich in fibre and antioxidants, great for gut health, and supports mood. By keeping it in the house, they’re more likely to reach for it, and I hope this helps reinforce healthier habits since, when eaten the right way, dark chocolate is actually a health food!
Rhian Stephenson – Nutritionist, Naturopath, + ARTAH Founder
Focus More on the Foundations.
My approach is centered around finding ways to celebrate occasions in a super fun and nourishing way, without relying so heavily on sugar to bring the fun. I’ll be honest, I was nervous about having a different approach to holidays and treats when I became a mother; because as much as the nutritionist side of me wants to ensure my kids aren’t overdoing it on sugar and ultra processed treats, the mother side of me doesn't want them to feel left out, different, or like they don’t get to do fun things. But I realised a few things quite quickly, which have helped me build confidence in my approach.
The first is that it's more about setting clear boundaries around sugar in everyday life so that the foundations are there (and ensuring they know the ‘why’) rather than getting overly stressed about the special occasions.
Don’t Succumb to Pressure – Your Kids Just Want to be With You!
The second, and this is the one that really hit home for me, is that my girls just want to spend time with me, my husband, and each other, so when we’re engaging with them and having fun as a family, they are happy. They don’t need the sugar to have fun because they are still so young, so it’s a great time to create healthy boundaries around sugar that will help shape them as they grow up. I know as they get older, things will change again, but in the meantime, we’re building family traditions that aren’t centered around sugar and overindulgence.
We bake a family dessert, we do Easter egg hunts that include puzzles and little gifts, and of course, some chocolate! But not enough that they’re eating it for days afterwards.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
