Hi everyone, 

Many of you have asked about sugar and how to balance it in your child’s diet. We all want our children to enjoy something sweet while still eating well and avoiding the dreaded sugar crashes – and a few small tweaks can make a huge difference! 

The Impact of Sugar on Our Children 

Too much sugar can lead to hyperactivity, mood swings, poor concentration but also long-term health issues. But banning it completely can of course backfire. Instead, we aim to focus on balance – using whole, nutrient-dense foods to stabilise blood sugar and reduce cravings. 

My Approach at Haven 

I don’t use refined sugar. Instead, I opt for: 

• Dates – Rich in fibre and antioxidants, they add natural sweetness while also supporting digestion.
• Maple Syrup – A natural source of minerals like zinc and manganese.
• Coconut Sugar – Lower on the glycemic index, with a small amount of gut-friendly fibre. Used occasionally

Practical Tips 

• Prioritise whole foods – Healthy fats, protein and fibre keep energy stable.
• Offer naturally sweet alternatives – Fresh fruit, dried fruit (in moderation) and homemade snacks.
• Make snacks at home – Involve your children in baking and making snacks with better ingredients.
• Read labels – Sugar hides under many names, including malt syrup and cane juice.
• Rethink the Word “Treat” – A treat doesn’t have to mean sugar. It can be anything special and nourishing—like a fresh berry smoothie, homemade bliss balls, or a fun family picnic. By redefining treats, we help children enjoy real food without associating less nutritious options with rewards.

Recipe: Nut-Free Bliss Balls 

Base Recipe: 

• 1 cup seeds (sunflower, pumpkin seeds or nuts if allowed)
• 1 cup oats
• ½ cup desiccated coconut (plus extra for rolling)
• ½ cup diced dates
• ½ cup coconut oil, melted
• 1 tsp cinnamon

Start by placing the dates in a pot, add about ¼ cup boiling water and set aside to soften. 

Blend all dry ingredients in a food processor until desired texture. Add the dates, coconut oil and one of the flavour variations (below). 

Process until the mixture comes together, roll into balls and in desiccated coconut and store in the freezer. 

Carrot Cake Variation: 

• Add 1 cup grated carrot, 1 grated apple and ½ tsp ginger powder.

Berry Variation:

• Add 1 ½ cup berries (thaw if frozen), 1 tsp vanilla, and 2 tbsp chia seeds.

Enjoy! 

In best health. 

Doreen Baumann 

(Chef, Naturopath & Nutritionist)