Holiday sugar overload? Dietitian shares how sweet snacks affect children’s health

How does holiday sugar overload affect children's health? Learn practical tips from a dietitian to enjoy festive treats in moderation without guilt.

It’s the season of joy, traditions and an abundance of sweets and savoury treats as families gather around loaded tables to enjoy festival foods. From chocolates, cakes, and cookies to sweetened drinks and desserts, sugary foods are part of festive-season celebrations. But this is also a cause for concern, as the festival treats can spike blood sugar levels, especially in children, within minutes.

What happens to kids who eat a lot of sugar? Is it bad for kids to eat sweets every day? (Unsplash)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.

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Food is deeply connected to culture and traditions in any country, and an indispensable part of holiday festivities around the world. "In India, with its diverse food baskets, sweets occupy pride of place at every festival, attracting the attention of kids and adults alike. Strict monitoring of children’s intake of sweets can make sugary treats more appealing to them," says the dietitian. Over time, they will learn to associate sugar, snacks and sweets with reward and rebellion rather than enjoyment and moderation.

How eating too much sugar affects children

"Eating too much sugar during the holiday season or festivals can affect how children function in their daily lives", Dietitian Divya Achrekar Narayana Health SRCC Children’s Hospital, Mumbai tells Health Shots.

This impact can be seen in the short term through:

• Appetite disruption: Sugary snacks can reduce hunger, leading children to miss regular meals or compromise on them altogether. This robs them of nutrients such as protein, iron, and fibre that are important for their growing bodies.
• Digestive discomfort: Too much sugar can cause bloating, stomach aches, or changes in bowel habits.
• Energy fluctuations: Children can experience hyperactivity or suddenly become tired or cranky.
• Sleep disturbances: Sugary foods, especially later in the day, can interfere with sleep quality.

What are ways to reduce sugar intake?

Instead of avoidance and control, guidance will prove beneficial. "Children learn by observing, and when they see their elders enjoying sweets and snacks in reasonable portions alongside balanced meals, they are more likely to know that all foods, including sweets, can be enjoyed without guilt or excess says the expert.

Here are some ways to help your family reduce sugar intake during the festive season:

• Focus on what to add, not just what to limit: Food, even at festivals, should ideally include protein, fibre, and healthy fats from nuts, yoghurt, eggs, fruits, vegetables, and wholegrains to help children feel satiated.
• Pair sweets with meals: Having a dessert after a balanced meal slows sugar absorption and reduces blood sugar spikes compared to eating sweets alone.
• Monitor routines where possible: Regular, fixed meal schedules and snack times help avoid constant cravings for sugary foods throughout the day.
• Keep sweets neutral: Avoid using desserts as bribes or rewards. This helps to prevent emotional attachment to sugary foods.
• Offer choice, not pressure: Let children choose the holiday treats they enjoy most rather than sampling everything at once.

The holiday season, no matter how joyful, should be about finding the right balance between celebrations and maintaining your child’s health. "No festival is complete without sweets and savouries; they can even complement nourishing foods that support children’s overall growth and development", says Achrekar. By guiding and informing, rather than restricting and denying, families can help children enjoy festival treats and learn good eating habits that support health long after the holidays end.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)