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Sugar has become one of the most talked-about components of children's diets. Whilst there’s nothing wrong with the occasional sweet treat, sugar intake seems to have skewed somewhat out of balance in the UK.
The latest UK National Diet and Nutrition Survey (2019 to 2023 analysis) showed that children obtained around 10.5% of their daily energy intake from free sugars – around twice the advised maximum of 5%.
Table 1: How much sugar is advised?
| Age | Maximum free sugars/day | As sugar cubes |
| 1 Year | 10g | No more than 2 ½ |
| 2-3 Years | 14g | No more than 3 ½ |
| 4-6 Years | 19g | No more than 5 |
| 7-10 Years | 24g | No more than 6 |
|
11+ Years & Adults |
30g | No more than 7 |
Dental Health
Tooth decay is one of the most common oral health problems affecting children in England, but it is largely preventable. It can cause pain and discomfort, making it harder for children to eat, sleep, communicate and enjoy time with others. Tooth decay is also a major reason why children need hospital treatment, with tooth extractions alone leading to at least 60,000 days of school missed each year. While smaller amounts of sugar can be part of a balanced diet, many children are still having more than the advised amounts of free sugars. The good news is that there are simple steps parents can take to help protect their child’s teeth. Reducing the amount of sugar children eat and drink, alongside brushing teeth regularly with fluoride toothpaste, can help lower the risk of tooth decay.
Nutrient displacement
Another reason to be mindful of free sugars is that they can sometimes take the place of the more nutritious foods children need as they grow. When children regularly fill up on sugary foods and drinks, they may have less appetite for meals and snacks that provide important nutrients.
For example, choosing sugary snacks or drinks instead of more balanced options can mean missing out on nutrients such as fibre, calcium, iron, iodine and a range of vitamins. These nutrients play important roles in children’s growth and development.
The British Nutrition Foundation provides practical advice and some simple sugar swaps to help keep free sugar intakes in check. This includes swapping sweet snacks for fresh fruits or wholegrain crackers with cheese, eating smaller portions of cakes and chocolate and checking labels and going for those with less sugar.
Future metabolic health
Healthy eating habits developed during childhood can help reinforce health throughout life. Research shows that regularly consuming high amounts of free sugars is linked with an increased risk of health problems, including cardio-metabolic conditions, in children and teenagers. Soft drinks, certain milk-based products and sweet bakery items are among the main contributors to children’s free sugar intakes.
The good news is that small, realistic changes can make a positive difference. Simple steps, such as encouraging water instead of sugary drinks, offering balanced meals and snacks, and keeping foods higher in free sugars as occasional choices rather than everyday options, may help reinforce children’s long-term health. There is no need to ban treats completely - a balanced approach can help children develop a healthy relationship with food.
Developing healthy habits for life
Children begin developing food preferences from an early age, and these are shaped by both the foods they eat and the eating habits they observe at home. Regular exposure to very sweet foods and drinks may reinforce a preference for sweeter tastes, making less sweet nutritious foods seem less appealing over time.
Parents play an important role in helping children build a positive relationship with food. Offering a wide variety of foods, enjoying family meals where possible and modelling balanced eating habits can encourage children to accept and enjoy different flavours. The aim isn't to eliminate sweet foods altogether, but to ensure they remain an occasional part of a varied, nutritious diet.
Did you know?
In the UK, a large proportion of children’s free sugar intake comes from just a few common food and drink choices, including sugary drinks, sweets, cakes, biscuits, certain sugar-sweetened cereals and flavoured dairy products. This means that making small changes to a few everyday choices - such as swapping sugary drinks for water or choosing lower-sugar options can make a meaningful difference to children’s overall sugar intake.
Five practical ways to help keep children’s sugar intakes in check
- Choose water or milk as everyday drinks. Sugar-sweetened drinks are one of the largest contributors to children's free sugar intake.
- Opt for plain yoghurt and add your own fruit. Plain yoghurt with fresh fruit provides natural sweetness while helping to reduce free sugar intake compared with many flavoured varieties.
- Compare breakfast cereals. Check food labels and choose cereals that are higher in fibre and lower in free sugars whenever possible.
- Keep sugary treats for occasional occasions. Children can still enjoy cakes, biscuits and sweets, but these are best enjoyed occasionally rather than as food staples. Also look for lower-sugar varieties.
- Lead by example. Children learn by watching the adults around them. Choosing balanced meals, enjoying fruit as snacks and drinking water together can help establish healthy habits that last a lifetime.
For more practical ideas and some examples of health swaps, you can visit the NHS healthier families website.
Final thoughts
Sugar does not need to be completely avoided. Children can enjoy sweet foods as part of a healthy, balanced diet. The aim is to focus on everyday choices that provide the nutrients children need, while keeping foods and drinks high in free sugars as occasional options.
Small, realistic changes can make a big difference over time. Simple swaps, such as choosing water or milk instead of sugary drinks, selecting lower-sugar options, and offering whole fruit instead of sweets, can help reduce free sugar intake while still keeping food enjoyable.
By focusing on balance rather than strict rules, parents can help reinforce their child’s oral health, and overall wellbeing, while helping them develop positive eating habits that can last into the future.
References
- OHID (2025) Official Statistics National Diet and Nutrition Survey 2019 to 2023: report. Office for Health Improvement & Disparities: London. Available at: https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-repor
- NHS (2023) Sugar: The facts. Available at: https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
- OHID (2022) Child oral health: applying All Our Health. Office for Health Improvement & Disparities: London. Available at: https://www.gov.uk/government/publications/child-oral-health-applying-all-our-health/child-oral-health-applying-all-our-health
- SACN (2015) Scientific Advisory Committee on Nutrition (SACN). Carbohydrates and Health. The Stationary Office: London.
- Rupérez AI et al. (2019) Dietary sugars, metabolic effects and child health. Curr Opin Clin Nutr Metab Care 22(3):206-216.
- Colombo S, Paglia L (2024) Childhood obesity, sugar, and Early Childhood Caries: the sweet trap. Eur J Paediatr Dent 25(4):254-255.
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