How to Handle Treats With Kids Without Guilt

“How do I handle treats with my children?” It’s one of the most common questions parents ask.

In this short video, Dr. Katie Loth, licensed clinical dietitian and WithAll Expert Advisory Panel member, shares practical ways to support your child’s relationship with food—without guilt, restriction, or food rules.

Watch the video below, then keep reading for takeaways you can use at home.

Take the Morality Out of Food

Many of us grew up hearing foods described as “good” or “bad,” but kids benefit when we move away from those labels. When treats aren’t put in a separate category, they stop being forbidden or overly special. Instead, they can be seen as one part of the mix—just like fruits, proteins, or grains. This shift helps kids build a healthier relationship with food overall.

Focus on Balance, Not Restriction

Treats don’t need to be earned, and kids don’t need to feel guilty for enjoying them. Rather than restricting, help your child think about how a treat fits in with everything else they eat. For example, a piece of cake can sit right alongside the proteins, fruits, and veggies they eat throughout the week.

You can also normalize treats by integrating them into everyday meals on occasion—serving dessert with dinner rather than dangling it as a reward. When treats are simply another part of eating, kids are less likely to over-focus on them.

Teach Kids to Listen to Their Bodies

Even at a young age, children can start tuning into hunger and fullness cues. You might ask, “How is your stomach feeling?” or “Do you feel full or still hungry?” These gentle prompts help kids connect eating with how their body feels, not with rules or external pressure. It’s also okay to name that sometimes we eat when food tastes good, not just because we’re hungry. That message teaches kids that enjoyment is part of a healthy relationship with food.

Model a Positive Attitude Toward All Foods

The way we talk about food matters just as much as what’s on the plate. Avoid phrases like “we shouldn’t eat too much of that” or “finish this before you get the good stuff.” Instead, speak about all foods in a positive, matter-of-fact way, focusing on what they provide for our bodies—energy, strength, health, and sometimes joy.

Remember That Treats Have a Place

Just like grains give us energy, protein helps us grow, and fruits and vegetables provide important nutrients, treats serve a purpose too: they bring pleasure and fun to eating. Helping kids understand that food can nourish both body and spirit gives them freedom to enjoy treats in moderation, without guilt or overindulgence.

What to Say

If you’re wondering how to put this into words, here are a few simple phrases that keep the focus positive:

• “All foods can be enjoyed. Some help our bodies grow strong, and some are just for fun—and that’s okay.”
• “We don’t have to earn dessert. It’s part of our meal tonight.”
• “Is your stomach telling you it’s still hungry, or starting to feel full?”
• “This food gives us energy, that one gives us vitamins, and this one makes eating fun.”

Want more tips for What to Say? Download our free resource: 7 Guiding Principles: How to Prevent Eating Disorders & Inspire Well-Being in Kids. It’s full of simple, research-backed strategies to help kids grow up confident and at ease with food.