Limit Sugary Drinks and Unhealthy Snacks in the Home

Ever feel like your pantry is plotting against you? One minute you’re reaching for an apple, the next you’re elbow-deep in a bag of mystery-flavored chips, wondering how you got here. If you’ve ever tried to hide the cookies behind the quinoa (and failed), this is the survival guide you didn’t know you needed. Spoiler: the kids will still find the secret stash, but at least you’ll have backup fruit.

Cutting down on sugary snacks helps your kid’s brain avoid those wild sugar highs (and the epic crashes that follow), making it easier for them to focus, learn, and stay in a good mood. For you, it’s fewer battles over snack time, less guilt about what’s in the lunchbox, and maybe—just maybe—a little more energy to survive bedtime. Bonus: you might actually enjoy your own snacks without hiding in the pantry.

How to do it

Start by doing a snack audit—yes, that means looking under the car seat for rogue lollipops.

  1. Check your home, car, and bags for any forgotten snacks or treats.
  2. Replace soda and juice with water bottles or fun cups to encourage healthy hydration.
  3. Keep fruit or cut-up veggies at eye level in the fridge so they’re easy to grab.
  4. Make ‘treats’ a special event, not an everyday occurrence.
  5. Involve your kids in picking healthy snacks at the store—let them be the fruit detectives!
  6. Remember: if you buy it, you’ll eat it. Consider leaving the double-chocolate cookies on the shelf, or at least opt for the small bag.

Key tips:

  • Out of sight, out of mind—keep less healthy snacks hidden or out of the house.
  • Make healthy snacks visible and accessible to encourage better choices.
  • Turn snack selection into a fun activity for kids to build healthy habits.
  • Moderation is key—treats are more special when they aren’t an everyday thing.

When you or your child go to the kitchen for a snack or drink.

Pause and offer water or a piece of fruit before reaching for anything else.
Give yourself a tiny fist pump or say 'I did it!' in your best superhero voice.
Clear out the most tempting sugary drinks and snacks from the pantry and fridge, and stock up on healthier options like fruit, yogurt, or whole grain crackers.

When you notice someone (including yourself) reaching for a drink.

Pour a glass of water and take one sip.
Smile and imagine your dentist high-fiving you.
Put a big, colorful water bottle on the counter where everyone can see it.

When your child asks for a snack (again).

Offer the healthy snack basket first.
Give your kid a high-five or do a silly victory dance together.
Create a snack basket with prepped healthy snacks at kid-eye level in the fridge.