Top tips to reduce
sugary foods and drinks
Overview
Changing what we eat and drink takes time and involves many small steps. Studies show that children might need to see a new food 15 or more times before they decide to try it.
About our "One step at a time" boxes
We know that some days can be really hard, and making small changes one step at a time can help with brushing. That’s why we’ve made special “One step at a time” boxes. These give you easy tips to try, step by step. They’re just a starting point for tough days, and the idea is to build up from there. It’s all about taking small steps and being kind to yourself. Hear from Shila as she shares her experiences of taking it one step at a time to build towards eating a wider range of foods here.
Reducing sugary foods and drinks during the day
Set times for snacking
To keep your child’s teeth and gums healthy, it’s recommended to have three meals and two snacks each day. To help manage how much sugar your child has, try setting clear times for when snacks are allowed and when they’re not. This can help reduce how much sugar is eaten or drunk. A simple visual timetable can help your child see when it’s time for food. This gives them structure and makes the day feel more predictable.
The resource below shares snack ideas that are both healthy and tasty. Have a look and see if any are already part of your child’s diet.
One step at a time: Building towards two snacks a day
You could start by setting just one hour a day when snacking is not allowed, slowly increasing this period as your child gets used to it. If your child tends to snack throughout the day (outside of their recommended two snacks), using tooth-friendly food items can be helpful. See some suggestions below.
Add some tooth-friendly snacks
This page provides guidance for introducing tooth-friendly food and drinks. When thinking about introducing tooth-friendly snacks, always make sure that there is at least one familiar and preferred food option available in a in a non-pressuring way.
Think about alternatives to rewards that involve food
Some families have told us that they sometimes use food as a reward. For example, offering sweets or sugary treats if a child completes a task like washing their face on their own. Even though this might be common, having sweet treats too often during the day can harm your child’s teeth.
Instead of using food as a reward, you could try these other ideas:
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Reward children with stickers that can be collected and exchanged for a non-food reward.
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Provide extra play time.
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New books or small toys.
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Offer extra time for their favourite activities such as drawing, crafting, or playing a musical instrument.
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Create certificates or badges.
One step at a time: Building towards two snacks a day
You could start by start by setting just one hour a day when you stick to non-sugary food rewards. You can then start to increase this time as your child gets used to it.
Reducing sugary foods and drinks at night
Parents have told us that night time feeding can be a challenge, especially for children with irregular sleep patterns. But it’s important to know that feeding during the night can affect your child’s teeth. If your child needs a snack or drink before bed, try to choose tooth-friendly options. Avoid sugary or acidic foods and drinks, as these can wear down the enamel (the hard, protective layer on teeth).
The guide below includes healthy and tasty snack ideas. Think about whether any of these are already part of your child’s diet. If your child does eat or drink before bed, try to brush their teeth afterwards, if you can.
One step at a time: Building towards brushing after eating or drinking
Having a brush after eating or drinking at night is best. However, if your child tends to fall asleep after feeding you might find it helpful to wipe their gums and teeth with a clean, soft damp cloth to remove any residue. It would be better if this contains fluoride toothpaste.
Downloadable resources
Key messages
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Jump straight to what parents and early years professionals have said about reducing sugary foods and drinks.
