Is It Okay For My Kids To Eat Carbs?

Ask Theresa is an advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

This week, Theresa shares how to talk to kids about food without guilt, stress, or labels like “good” and “bad” and how to incorporate the topic of sugar and carbs into the discussion. From swapping in healthier treats to skipping the “clean plate club,” she’s offering practical tips to make mealtimes more positive (and less of a battle). It’s all about building healthy habits—without the drama.

❓Question:

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Theresa,

Ever since learning about the effects of too much sugar and carbs through Virta, I’ve been thinking a lot more about what my kids are eating. They’re super picky — breakfast is usually Pop-Tarts and OJ, lunch is pizza or fast food from school, then they come home and snack on chips, cookies, and a can of pop. At dinner, they’ll eat the protein without much of a fight, but they pretty much avoid any veggies I put on the plate. I know they’re still growing and all, but with how fast childhood obesity (and even diabetes) is on the rise, I’m starting to get concerned. Should I be cutting back their carbs, too?

Sincerely,

Picky Plate Parent

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👩🏻‍💻 Theresa:‍

Dear Picky,

Talking about nutrition and healthy eating for kids can be surprisingly tricky. Some experts say parents should avoid the topic altogether—especially when it comes to things like sugar and carbs—while others, including the American Academy of Pediatrics, are beginning to sound the alarm about sugar consumption in kids.

With childhood obesity and type 2 diabetes on the rise, it’s more important than ever to be mindful of what our kids are eating. But how do we do that without harming their relationship with food? Let’s dig into it.

‍Keep food talk positive

‍One of the most powerful things you can do as a parent is skip the “good” vs. “bad” food labels. While it may come from a good place, this kind of language can lead to all-or-nothing thinking and may set the stage for a complicated relationship with food later on. Instead, try using terms like “growing foods” and “treat foods”.

Even more important than what you say is what you show. Kids are always watching, and modeling balanced, healthy eating habits is one of the best ways to teach them.

And when it comes to talking about food, bodies, and health—choose your words with care. Avoid describing people as “fat” or “skinny,” and instead, celebrate that bodies come in all shapes and sizes. Focus on what bodies can do rather than how they look. It helps kids build confidence and respect for their own bodies, no matter what.

‍Talk about food in kid-friendly ways

For little kids, explain the difference between growing foods (like foods high in protein, whole fruits, vegetables, and fiber-rich carbs like beans and whole wheat bread) and treat foods (like cookies, chips, and juice). You don’t necessarily have to reduce their total carb intake in order to build healthy habits. Example: “Growing foods help you run, play, and learn. Too many treats can make your tummy hurt or make you feel grumpy.”

For older kids, talk about balanced nutrition—healthy proteins, fats, and carbs—while aiming to reduce added sugar. Focus more on what you're adding to their plate, rather than what you're taking away.

Instead of cutting out all treats (which can backfire), teach kids how to regulate their intake of these foods on their own. Let treats be part of special occasions or one or two a day, depending on age, and don’t be afraid to set limits on treats - and stick to them.

Make mealtimes low-stress and fun

Don’t force your child to eat or finish something they don’t like. Ditch the “clean plate club” mindset—it teaches kids to ignore their hunger cues. Instead, ask what they enjoy and try to include those foods in meals. If they’re not into what’s served, offer a simple backup option you’re okay with, like a PB sandwich and fruit. And skip the “eat your broccoli or no dessert” deals—they make veggies feel like a punishment.

Get kids involved in the kitchen early. Little ones can help stir or wash, while older kids can peel, measure, or even cook with supervision. Kids are more likely to eat what they help make.

And when it comes to treats, small swaps go a long way. If you like, you can try natural sugar-free sweeteners like monk fruit, stevia, or erythritol or allulose instead of sugar. And boost fiber with oats, flaxseed, or almond flour. A favorite healthy treat? Homemade smoothie pops—just blend frozen fruit, Greek yogurt, and a touch of stevia, then freeze in molds. Fun, tasty, and better for them!

So, should kids cut out carbs? It really depends on what works best for your family—but in most cases, strict restrictions aren’t necessary or helpful. Rather than banning certain foods, focus on what you can add to their plates. When you model balanced eating, talk about food in a positive way, and involve your kids in the kitchen, you lay the groundwork for healthy habits that can last a lifetime.