Six strategies for handling holiday sweets

Colleen Sloan, PA-C, RDN

This time of year brings cozy family dinners, festive parties, and seemingly endless sweets. For many parents, the abundance of treats can create stress, as they worry about balancing enjoyment with proper nutrition. As the holidays creep up on us, I wanted to chat about sweets—how I handle them as a mom, dietitian, and pediatric physician assistant, and how we can all keep this experience joyful without stressing over every treat.

First, let me be clear: It is absolutely fine to eat something simply because you love it. Not every bite our kids eat must be for "health reasons." Sometimes, food is just about joy, memories, and living in the moment. And one night of dessert (or even a few days' worth) isn’t going to derail a healthy child’s well-being.

Reverse psychology (The real trick)

Ever noticed how when you tell yourself, "No sugar this month!" you end up daydreaming about cookies? Kids feel it too. When parents restrict, police, or micromanage sugar or candy, kids crave it even more. Restriction leads to obsession. We see this when kids sneak candy or go bonkers at a birthday party where there is cake. This restriction-fueled fixation is a quick ticket to an unhealthy relationship with food—and that’s the last thing we want.

So, here are six ways to instruct your families on how to handle holiday sweets healthfully:

1. Redefine the role of dessert

Remind parents that food is about more than nutrients—it’s also about joy, tradition, and togetherness. Holiday treats are like mini time machines, taking us back to family gatherings and traditions that become part of us. Remind parents how the smell of grandma’s apple pie or Uncle Joe’s cinnamon rolls filled the house and brought everyone together. Letting kids be part of these delicious traditions isn’t just about food—it’s about building memories, celebrating together, and creating traditions that kids will remember and pass on.

2. Let the child indulge

This one always gets some eye raises and pushback, but stay with me. Children who haven’t had regular exposure to sweets can fixate on them when they’re finally allowed, especially if dessert has been labeled as “bad” or “junk.” Instead of strict restrictions, let treats be a neutral part of life, giving kids a chance to self-regulate—a skill that benefits them far beyond food. A child’s overall eating patterns, not occasional treats, are what truly matter. If they overindulge and get a tummy ache, that’s okay— it’s a lesson in mindfulness that doesn’t need parental interference. Negative consequences are often the best way to learn self-control. Many kids may even surprise you by feeling satisfied after a few bites.

3. Avoid “good vs bad” labels

Calling sweets "junk food" or "sometimes food" just adds a level of allure. It puts dessert on a pedestal. For kids, labels stick—and if we tell them certain foods are “bad,” they might start thinking, “If I like ‘bad’ foods, does that make me bad?” Instead, let's help them see food as just food.

4. Create fun learning moments

Candy can double as a teaching tool. Use it for activities like:

• Counting and sorting – Great for young kids learning colors, shapes, or basic math.
• Science experiments – Try dissolving different candies in water to see what happens.
• Food critique – Help selective eaters describe tastes, textures, and flavors to explore foods they might otherwise shy away from. This will encourage them to be more adventurous with all foods (including veggies at mealtimes).

5. Serve dessert WITH meals

If dessert is on the menu, I often recommend putting it on the plate with the meal. Serving dessert with meals can take away the “special” status of sweets, making them less of a distraction and more of an enjoyable, neutral part of eating. When kids see dessert as a normal part of mealtime, they’re less likely to fixate on it and more likely to explore the other foods on their plate. For parents worried that their child will eat only dessert, it’s normal to feel uneasy with this approach. However, remind parents that children often learn to self-regulate over time when treats aren’t restricted. This approach gives them space to enjoy all foods without pressure. Remind parents to be patient and be consistent with this strategy.

6. Evaluate your own relationship with sweets

Encourage parents to reflect on how they grew up around sweets, as their early experiences often shape their current parenting choices. If sweets were restricted or had to be “earned”, these beliefs could influence how they now talk to their children about food. Understanding this connection can help parents break cycles of food restriction and anxiety, supporting their children in building a healthier, less emotionally charged relationship with sweets.

Reflecting on the bigger picture

Here’s a final thought: are we aiming to raise kids who are our definition of “healthy” eaters or confident, capable eaters who know how to trust their bodies? Someday, they’ll be on their own, and it's the parents’ job to help them develop a healthy, balanced approach to sweets now.

The goal isn’t perfection but teaching kids how to make choices mindfully. By allowing some freedom around sweets, children can learn to self-regulate, building the foundation for a balanced, healthy relationship with food. Rather than avoiding sugar entirely, parents can help their kids learn how to enjoy holiday treats while developing a strong, intuitive approach to eating—a skill that will serve them well for life.

Here’s to raising confident, healthy kids—inside and out. Happy Holidays!