For those of us who live in Ontario, it may come as a bit of a surprise considering the weather is still absolutely awful, but the 20th of March marked the first official day of Spring!
Some days still feel a little wintery, but the birds are starting to chirp, the day is longer, and I’m starting to think about what I’m planting in my garden. Warmer weather here we come!
To me, spring always feels like New Years Resolutions season 2.0. It’s a chance to reflect on your January goals and pare down what’s working, what’s not, and what needs adjusting. Maybe the whole 5 days a week in the gym has been too much of a slog, and you need to pivot to something different. Running outside perhaps? Or maybe you chickened out of signing up for that art class you said you’d do? Try again! Make spring your 2026 refinement season.
This spring, I’m making one big adjustment: I’m cutting back on added sugar.
Why I’m Cutting Back on Added Sugar
Please ignore my dirty mirror. It’s much harder to find the time to take cute bump photos this time around!
For those who haven’t read my previous post, I’m currently pregnant with my third baby.
In my past two pregnancies, I was diagnosed with Intrahepatic Cholestasis of Pregnancy, a liver condition that can become dangerous for your baby if not managed carefully.
During my second pregnancy, things escalated quickly at 37 weeks, leading to a scheduled immediate c-section. It was a stressful and overwhelming experience. And something I’m really hoping to avoid this time around.
So now, I’m focusing on supporting my body as much as possible. Given that I want to give my liver the best chance it can have to support my pregnancy. Reducing added sugar is one of the ways I’m doing that.
Of course, this is just my personal approach. Always check with your healthcare provider before making dietary changes during pregnancy.
What is Added Sugar?
Added sugar refers to sugars that are added to foods during processing or preparation, rather than naturally occurring.
Common sources include:
Cane sugar
Corn syrup / high-fructose corn syrup
Honey
Agave
Syrups and sweeteners in packaged foods
You’ll often find added sugars in:
Granola bars
Flavoured yogurt
Cereals
Baked goods
Sauces and dressings
Research has linked high intake of added sugars to things like tooth decay, energy crashes, and increased risk of conditions like Type 2 Diabetes and heart disease.
Natural Sugar vs. Added Sugar
I’m not eliminating sugar entirely.
Foods like fruit and milk contain natural sugars, and they also come with nutrients like fibre, protein, and vitamins.
Instead, I’m being more mindful of my overall sugar intake—especially from processed foods.
My 10 Tips on How to Reduce Added Sugar
Have a strong “why“: Behaviour change is hard. Having a meaningful reason makes it easier to stay consistent.
Plan ahead: Keep lower-sugar snacks on hand so you’re not caught off guard.
Understand your triggers: For me, it’s after meals, especially lunch. I now plan alternatives like fruit, a walk, or a distraction.
Expect hard days: Some days will feel easy, others won’t. That’s normal.
Build a support system: Having someone to talk to makes a huge difference.
Out of sight, out of mind: If it’s not visible, you’re less likely to reach for it.
Read labels: Sugar hides in more foods than you’d expect.
Be flexible: No one likes to say no to birthday cake on their friend’s birthday. Enjoy special occasions without guilt.
Pay attention to how you feel: I notice I feel more sluggish after eating a lot of added sugar. That in itself is motivating.
Keep it positive: Think of this as a challenge, not a restriction.
My Current Go-To Snacks to Reduce Added Sugar:
Here are some of my current favourites:
Unsweetened Applesauce
Eggs (a complete protein with all 9 essential amino-acids)
Greek Yogurt or Cottage Cheese with a small amount of maple syrup and peanut butter
Fruit (especially oranges, pineapple, and frozen berries with milk)
Cheese for protein and satiety
Electrolytes for hydration and subtle sweetness
Pickles or savoury snacks to curb sweet cravings
What I’ve Learned So Far
This has been eye-opening.
Before this, I would have said I eat very healthy—but I didn’t realize how much added sugar was sneaking into my day through snacks and small “pick-me-ups.”
Now, I’m focusing more on:
Protein-rich foods
Balanced meals
Being intentional about what I eat
Final Thoughts: Try a “Reduced Sugar Spring”
Reducing added sugar isn’t about perfection—it’s about awareness.
It’s about noticing how your body feels, making small adjustments, and building habits that actually work for your life.
So if you’re looking for a reset, consider this your invitation:
If your kids are anything like mine, then you know that the key to happy days and seamless transitions between tasks is to have your snack game be A++.
I like to keep my snack list full of snacks that are minimally messy, don’t need a lot of prep beforehand, and for the most part, don’t need to keep cold. My other rule of thumb for when I’m packing snacks, is to include something with fibre, protein, or a healthy fat. Bonus if it’s all three! That helps keep bellies full for longer.
Here’s a collection of my favourite on-the-go snacks to fill bags, strollers, and pockets with.
1. Fruit with Skin or in Punnets
Starting the list off with my favourite snack to pack: fruit that does not need to be cleaned or cut. Think bananas and oranges. I like how they travel pretty well and hold up in warmer weather. Obviously, the preference is to less ripe bananas (to avoid them turning into mush) and clementines/mandarins since they peel easier.
I also like to pack blueberries, raspberries, and blackberries in their store punnets. When we’re ready to eat, it’s pretty easy to rinse them with water from a water bottle or to find a potable water tap. Also, kids love berries. My daughter goes bananas (pun intended) for raspberries!
2. Fruit Snacks or Chews
This is my next favourite snack to pack because we can choose more real fruit options. I like the “Fruit to Go” snacks by SunRype. They’re really tasty, almost like a treat, and they’re vegan. Some include added veggies, which is a bonus.
My kids are also fans of the Bob Snail line-up. They have a variety of fun options, like leather strips, roll ups, and gummy disks. We’ve had the most fun with the Bob Snail “Eat&Play Bobnimals” that include a snail toy inside – like a better Kinder Egg. They work fantastic as rewards, and it makes you want to collect all versions of the snail inside.
3. Cheese Puff Snacks
I love popcorn and before kids, I used to make homemade popcorn weekly and buy fun flavoured bags from the grocery store as a treat. With kids, especially young ones, the choking hazard of popcorn is something I don’t want to deal with. I find that buying cheese puffs can scratch the itch of eating popcorn without you hiding in the closet to eat it.
I’m a big fan of Angie’s Boom Chicka Pop White Cheddar puffs. I like buying a big back of puffs and then using snack baggies or cups to portion out some puffs for on the go.
4. Pretzels Plus Spreads
Another fun and easy snack to keep kids occupied are pretzels plus a dip. I like this because you can buy a big bag of pretzels but still keep the snack fresh by cycling through different accompaniments. We pair our pretzels with:
Homemade cheese sauce, or a soft cheese spread like laughing cow cheese or cream cheese (can be flavoured)
Chocolate spread like Nutella, or Kraft Chocolate Peanut butter
Jams
Hummus (can even sneak in celery or broccoli to go with it)
5. Energy Balls
This is snack that you can make at home and with your kids. The recipe is very forgiving for little hands and it’s fun to customize. I love making energy balls with little chocolate chips and maybe a bit of protein powder.
For a series of energy ball recipes from The Real Food Dieticians that I like: click here!
6. Homemade Muffins, Cookies, or Loafs
Nothing beats homemade items. I love baking with my kids because I feel like they’re more likely to eat what they make.
We just made these strawberry muffins with some fresh Ontario strawberries, and I highly recommend it.
What kid doesn’t love Lunchables? It’s basically a cute little bento box. If you’re time pressed, there are some really great cheese/cracker options in the store that include healthier options like cranberries or dark chocolate. You can always make your own version with the crackers and cheese of your choice. Then, if you’d like, you can add a sweet treat like a Hershey’s Kiss or fruit gummies.
8. Packaged Baby Snacks
Don’t sleep on baby snacks! They are actually fun snacks to add into your snack rotation, especially if you have children of different ages. I really like yogurt melts as a sweet addition, or arrowroot cookies as something else to munch on. Baby stars are also a fun, eating activity if your kids are being pushed in a stroller. The stars can also be added to a toddler friendly “trail mix”, along with other fun finger foods. The bonus is that a lot of baby snack are very portable and easy to store or dispense.
9. Cheese Snacks
Cheese is a great option because it contains protein and fat which help satiate appetites. I like Babybel cheeses because they are coated with wax, pre-portioned, can come in spiral options, and sometimes have fun Disney characters on them.
Cheese strings are another great pre-portioned cheese option.
These may not last as long on a hot day and they can be a little pricier, but they’re great options.
Also pairing sliced cheese with an apple or pear is another great way to achieve a healthy fat/protein with a fiber-full fruit.
10. Nuts and Dried Fruit
A classic charcuterie board combo which works for kids too! Nuts provide healthy fat and fibre with the dried fruit adding more fibre and nutrients.
Dried apricots are great because they also provide a small source of iron, which for pickier eaters, can be hard to get.
Cashews are a great starter nut option because they are a little softer to chew on. Pistachios are also great because they contain a little bit of protein. Be most cautious with smaller hard nuts, like peanuts, which are choking hazards for younger children.
11. Applesauce
Applesauce squeeze packs aren’t just for babies. They’re a great on-the-go source of fibre and carbohydrates. Essentially, they’re instant energy for when your kids are hitting an afternoon slump. They’re portable and come in a ton of fun flavour combinations.
Allegedly, my husband was obsessed with plain Cheerios as a kid. And honestly, it’s such a great snack. For younger kids, Cheerios are a great finger food, and they dissolve easily. And for older kids, the benefit is that they contain added iron and vitamins.
Cereal is also another option that can be dispensed into smaller snack bags for travelling. There are also a bunch of cereal options in the store, where you can choose a variety of flavours to keep things fun and exciting.
13. Granola bars
Another classic snack on the go. Granola bars are great for when you’re in a pinch for snacks and they usually travel well. There are a variety of options at the store to choose from. I do like brand Made Good, which usually includes added fruit and veggies to their granola bars.
You can also make fantastic granola bars at home. I really like this recipe by The Real Food Dietitians for making my own: Homemade Peanut Butter Granola Bars
14. Yogurt: Tubes/Cups/Drinks/Parfaits
I LOVE yogurt. I eat it almost every day. If it’s Greek yogurt, it can be a great source of protein as well as full of good gut probiotics. You can add cinnamon, vanilla, and nut butter to make a fruit dip. Or you can add spices or a ranch salad dressing spice pack to make a healthier veggie dip.
On the go, I also love packing frozen yogurt tubes since they help keep other food cold and they’re just really tasty. The tube is also a great way to keep small hands less messy – watch the squeezing from the bottom though!
Yogurt drinks are also another great snack, and some contain a good amount of protein. They’re a great option when you stop at the store for a snack before hitting the library or the beach.
You can also quickly put together a yogurt parfait in a small glass lock container by layering chopped fruit and granola in the yogurt.
Do monitor the nutrition labels as a lot of children’s yogurt products have been overly sweetened to make them more attractive to children.
15. Sandwiches/Wraps
Ok, this may seem boring to some. But sandwiches are such a great option to pack. Not only can you choose your own ingredients, but you can create the perfect snack: a mix of complex carbs, protein, and fibre.
Use either homemade bread (who has time for that?), or healthier bread options like wholegrain and sourdough. Then you can go with the classic ham and cheese (maybe sneak some sliced cucumber or sprouts on there) or some fun flavour combos. If you make your own fruit jam (essentially mashed fruit, honey, chia seeds, and lemon juice) with natural peanut butter, you have a tasty, better for you PB&J. Maybe go crazy, and have a cream cheese, honey, and strawberry sandwich!
The world is your oyster with sandwiches.
Same thing with wraps! I love making little wrap pinwheels using meat and cream cheese. Changing up the format keeps things fun for young kids!
Take-Away:
Having snacks is a must! I hope you found some inspiration from my list.
For snacks that require some cooling: a cooler bag or insulated bag works just fine. My baby bag has a small section for milk bottles that is insulated, and I use that for snacks that need some cooling. Often, my kids are eating these snacks within a half hour so sometimes, if I’m really pressed, I just put them in a regular bag. But you can find some fun backpack coolers on amazon like this one.
Share in the comments if you have any fun snack options that you like to pack! I’d love to hear about them!
Also, please always supervise your children when they are eating. Safe eating practices include having them sitting upright and not talking or laughing while chewing. Knowing what to do in the event of a choking emergency is crucial, so please update your CPR skills regularly.
I have a massive sweet tooth – but I come by it honestly. My parents and sister are all big dessert eaters and we love to get together and bake. But I find that I’m definitely a person who craves a sweet treat after meals and I’m always trying to find something that hits the balance of tasty and healthy-ish.
Enter “Easy Ice-cream Sandwiches”. They’re essentially a watered-down version of an icebox cake, but I love how great the sandwiches taste and how easy they are to customize.
Ingredients:
Tub of Cool Whip
This can be the regular version, or the lite version. You can also choose the non-dairy coconut version.
Box of graham crackers
This can also be any cracker or cookie. I’ve made it with arrowroot cookies. I haven’t tried anything else because I love the taste of graham crackers so much, but I don’t doubt that you could use saltines, Oreos or chocolate chip cookies. Obviously, your cookie base will affect the number of calories and the “healthiness” of the dessert, so just keep that in mind.
Optional Toppings/Mix-Ins:
Chocolate Chips (any flavour)
Peanut Butter
Protein Powder
Fruit
Icing
Custard/Whipped Cream
Directions:
1. Leave the Cool Whip on your counter for a few minutes to soften up enough that you can mix and scoop it with a spoon. This just makes it easier to spread.
2. While you’re waiting for the Cool Whip, prep the crackers on a cookie sheet or container.
3. Once your Cool Whip is easier to work with you can put it directly on the crackers or you can add protein powder. I would suggest starting with a small amount of protein powder – don’t add a plastic scoop’s worth right away – and tasting as you go. I do prefer adding unflavoured collagen but only because I don’t notice the flavour and it mixes in well.
4. Then scoop the Cool Whip over your cracker base and cover with a top cracker. I like to spread it so that I create a layer of Cool Whip. You can cut in between the crackers once the Cool Whip has hardened up.
5. Put the crackers sandwiches back into the freezer while you prep the chocolate topping. The optional chocolate topping is melted chocolate chips (which you measure with your heart) and a little bit of coconut oil, roughly 1-2 teaspoons. If you’re using the microwave, put the chocolate chips in for 30 seconds and then check and mix. If needed, return them to the microwave, but just microwave for 10-15 second intervals. You don’t want to burn your chocolate, so it is important to melt the chips slowly.
6. Take your sandwiches out of the freezer and drizzle with the chocolate.
7. Resist sneaking a bite and place back in the freezer. Wait for the chocolate and the Cool Whip to firm up (roughly an hour). Then cut and enjoy! I would also recommend that you cut all the sandwiches out and put them in a covered container, so they don’t get the “freezer” taste. They’re also even better when they’ve been frozen for a while and the crackers become a little soft. They’ll have a very similar texture to store-bough ice-cream sandwiches.
I love these and my kids love these! They’re so easy and so customizable – you can add fruit puree to the Cool Whip or cut fruit between the crackers. You could even top it with layers of whipped cream or custard to make this more of a dessert square.
