Spooky, Scary Sugar Season: How to break the sugar cycle

Spooky, Scary Sugar Season. Certainly sends shivers down my spine. 

Sugar-fuelled excitement and supermarkets overflowing with Halloween and (already!) Christmas sweets. For many parents, it’s genuinely hard to say no when the shiny wrappers promise fun and sweetness but, beneath the surface, the resulting sugar surge can be far scarier than any skeleton at the door.

Sugar doesn’t just damage teeth; it negatively impacts immunity, mood, energy, sleep and bone strength. All of which are critical for a child to be happy and thriving. The good news? You can take small, powerful steps at home to help your family escape the sugar trap and build real, life-long good health from the inside out.

Start with the basics

As much as you can, build each meal around three essential components: protein, healthy fat, and fibre-rich carbohydrates. Try eggs and avocado on wholegrain toast for breakfast, or chicken stir-fry with plenty of colourful veg and brown rice for dinner. Cubes of cheese (cut from the block), slices of cold meats left over from dinner, plain unsweetened yoghurt are all good choices for lunchboxes.

Why it matters: When most of the meals your kids eat contain these essentials their blood sugar stays steady, meaning they experience fewer mood swings, better concentration, more even energy throughout the day, stronger immune function and naturally reduced cravings for the sugar high. In contrast, sugar spikes drain minerals, lower immunity, and send cortisol (the stress hormone) soaring and leave them hyper and chaotic then cranky, tired-but-wired and always looking for the next sugar hit.

Be smart about snacks

The simplest way to reduce the added sugars and refined (low fibre) carbohydrates in your family’s diet is to start with the obvious sources that one way or another are regularly available: sweets, chewing gum, biscuits, cakes, high-sugar breakfast cereals, fruit yoghurts, fruit juice, energy drinks and flavoured water. 

First step – don’t buy it.  If it’s not in the house it’s much easier to say no.  Have a think about which area can you most easily make this change. If you know this is likely to be a battle then start with one thing and do it slowly over time. It can really help to ask members of the extended family to get on board too.

Apple slices spread with nut butter or plain unsweetened yoghurt with berries, a handful of sunflower seeds and a couple of shakes of cinnamon are often really well-liked swap outs for biscuits. Plain water or full-fat milk are excellent choices for hydration.

Why it matters: Every time you reach for sugary snacks, your body has to pull minerals like calcium and magnesium from bones and muscles to neutralise the acid effect of sugar. Over time, that weakens bone density which is not something you want for growing kids! Whole, unprocessed foods come with built-in fibre, vitamins, and minerals that growing bodies need to thrive.

Please note that “sugar-free” swap-outs aren’t the answer. If you see words like aspartame, sucralose, acesulfame K, or xylitol on the ingredient label, put it back. These artificial sweeteners confuse your body’s hunger signals, encourage fat storage, and keep taste buds craving more sweetness. They can alter gut health, disrupt the way your body uses energy, and even change how your brain regulates appetite. The short-term “sugar-free” win can create long-term problems.

Reframe the reward

Consider your own relationship with sugar. How do you think (and talk) about it yourself? If you take a little something sweet as a “treat” because, for example, it goes with coffee, because you’ve had a long day, because it’s tv time, or because you got through a meal that contained peas, then it’s not really a treat but more likely part of your regular diet.

Why it matters: For good or for bad our kids are like sponges, soaking up everything we do into their subconscious and forming their own frame of reference from that. 

When you’re looking for a reward, for yourself or your kids, try to use something other than food. A 15-minute break in a sunny spot, a date with a good book or a family game after dinner (but choose wisely, Cluedo causes war in our house😂). Getting out for a brisk walk, kicking a ball about, or even running on the spot for a few minutes can be very helpful too as they all create an endorphin boost that helps your brain to get over the “I really want sugar” hump.

Make the break

The scary truth is that the modern diet keeps many families in a constant sugar loop - craving, crashing, and compensating. But just because that might be becoming ‘normalised’ doesn’t mean it needs to be your normal. With small, practical swaps, you can help your children thrive with stronger bones, sharper minds, steadier moods, and fewer sick days.

🎃 Turn this Halloween into the moment your family said goodbye to spooky sugar habits. Book a Family Health Power Hour to pinpoint your biggest sugar triggers and create a quick-win action plan.

Spooky Season Special only €95: discount available from 22 October - 12 December 2025. To take advantage of this offer book your Family Health Power Hour here.

What people say about the Power Hour

"The power hour is a good chance to take a step off the merry-go-round and have a think about the choices we make. Maija had some good insights into easy healthy changes that we have already put into action at home." Lizzie, mum of three