Pediatrician Warns: Forbidding Candy and Soda Often Backfires on Kids’ Health

The ‘Forbidden Fruit’ Effect: Why Strict Food Bans Harm Long-Term Eating Habits

Parents striving to ensure their children develop healthy eating habits often resort to the simplest solution: banning sugar, soda, and ultra-processed snacks entirely. However, according to expert pediatric advice, this restrictive approach frequently yields the opposite of the intended result, potentially fostering unhealthy relationships with food that persist into adulthood.

The consensus among many child nutrition experts, including pediatricians, is that forbidding specific foods like candy and soda can trigger a psychological phenomenon known as the ‘forbidden fruit’ effect. Instead of promoting health, strict restriction increases a child’s desire for the banned items and undermines their ability to self-regulate consumption when parents aren’t watching.

The Psychological Risks of Restrictive Feeding Practices

When caregivers label certain foods as inherently “bad” and enforce strict rules against them, they inadvertently teach children to associate those foods with guilt, shame, and scarcity. The pediatrician’s column emphasizes that this approach fails to equip children with the necessary skills to navigate a world where these foods are readily available.

Negative Outcomes of Food Restriction

Experts highlight several critical psychological and behavioral risks associated with overly restrictive feeding practices:

• Increased Preference and Consumption: Studies show that when a food is restricted, children tend to eat significantly more of it when they finally gain access, often leading to overconsumption or binging.
• Emotional Eating: Children may learn to use these restricted foods as a coping mechanism or reward, linking them to emotional states rather than physical hunger. This sets the stage for disordered eating patterns later in life.
• Lack of Internal Regulation: By removing the opportunity to practice moderation, children fail to develop crucial internal cues—the ability to recognize when they are satisfied or when a small amount is enough.
• Secrecy and Shame: Restriction encourages children to eat forbidden items in secret, fostering a negative, secretive relationship with food and eroding trust between the child and caregiver.

“The goal isn’t to create a perfect diet, which is unattainable, but to foster a flexible, balanced approach where all foods fit in context. We want children to be competent eaters, not fearful ones.”

The Expert-Recommended Alternative: Food Neutrality and Context

Instead of focusing on elimination, pediatric experts advocate for a strategy centered on food neutrality and teaching children about context and frequency. This approach integrates all foods into the family diet while clearly defining their roles.

Implementing the Division of Responsibility (DOR)

A cornerstone of modern pediatric nutrition guidance is the Division of Responsibility (DOR) in feeding, developed by registered dietitian and feeding expert Ellyn Satter. This model clearly delineates the roles of the parent and the child:

When applied to foods like candy and soda, DOR means the parent controls the frequency and context of the treat, while the child controls the amount they choose to consume at that specific time.

Practical Strategies for Moderation

Rather than eliminating sugar entirely, the pediatrician’s advice centers on integrating these foods intentionally to demystify them and reduce their power:

1. Define Frequency: Clearly establish that foods high in sugar or fat are “sometimes foods” or “fun foods,” reserved for specific occasions, such as dessert after dinner, weekend treats, or celebrations. This teaches context without judgment.
2. Serve Alongside Meals: Offer the treat alongside the meal or as a planned dessert. This prevents the treat from becoming a reward for eating “good” food and normalizes its presence within a balanced eating environment.
3. Maintain Neutral Language: Avoid moralizing food. Do not refer to vegetables as “good” and cookies as “bad.” Instead, discuss food in terms of its function: “These foods give us energy to run and play,” and “These foods are for fun and enjoyment.”
4. Focus on the Overall Diet: Emphasize that health is determined by the pattern of eating over time, not by one single meal or snack. A child who eats vegetables regularly will not be harmed by an occasional soda.

Key Takeaways for Caregivers

Shifting from a mindset of restriction to one of education and moderation is crucial for raising children who are competent, intuitive eaters. The pediatrician’s message is clear: the goal is to teach children how to live in a world with these foods, not how to live without them.

• Avoid the Ban: Strict prohibition increases a food’s appeal and leads to secretive eating.
• Use Context, Not Judgment: Teach children that foods serve different purposes—some for fuel, some for fun.
• Implement DOR: Parents control the offering; children control the consumption.
• Normalize Treats: Include treats occasionally and intentionally to reduce their novelty and power.
• Prioritize Trust: A child’s ability to self-regulate thrives in an environment free of food-related shame and guilt.

Conclusion

In the ongoing effort to promote child health in 2025, the most effective strategy for managing sugar intake is not control, but competence. By adopting a neutral, contextual approach to all foods, caregivers empower children to develop the internal skills necessary to make balanced choices throughout their lives, ensuring that candy and soda remain occasional treats rather than objects of obsession.