Helping kids and teens develop healthy eating habits can feel overwhelming, especially with so much conflicting advice out there. From fears about sugar to concerns about protein, it’s easy for myths to sneak in and create unnecessary stress. Let’s take a closer look at 5 common nutrition myths about children and teens and set the record straight, so you can feel confident supporting your child’s growth and wellbeing.

Myth #1: Kids Should Avoid All Sugar

It’s easy to demonize sugar, but the truth is more nuanced. While excessive added sugar isn’t ideal, kids don’t need to eliminate all sweet foods to be healthy. Natural sugars in fruits, vegetables, and dairy are important sources of energy and nutrients like vitamin C, fiber, and calcium. Even more refined sugars, like treats and desserts, can fit into a balanced diet when enjoyed in moderation, along with plenty of nutrient-rich foods.

Reality: Moderation is generally a more effective approach than total restriction. Teaching kids balance around sweets is far more effective than strict bans, which can actually increase cravings and make sugary foods more “forbidden” and tempting.

Myth #2: Your Child Needs to Eat Multiple Servings of Veggies Every Day

While veggies are absolutely nutritious, the idea that your child must eat a certain number of servings daily can create unnecessary pressure at the dinner table.

Vegetables are rich in fiber, vitamins, minerals, and antioxidants - but so are many fruits! If your child happily eats strawberries, oranges, apples, or mango, they’re still getting important nutrients that support immunity, digestion, and growth. We always encourage offering veggies at meals, because repeated, low-pressure exposure is important for helping kids learn to accept new foods. But, you don’t need to worry if your child often refuses the veggies on their plate.

Reality: Keep offering a variety of vegetables without forcing or bribing. Pair them with familiar foods, model eating them yourself, and focus on overall dietary variety across the week. If your child is eating fruits, whole grains, proteins, and healthy fats consistently, they’re likely doing just fine, even if vegetables aren’t their favorite (yet).

Myth #3: Low-Fat Dairy is Healthier for Kids & Teens

For decades, health authorities like the American Heart Association and U.S. Dietary Guidelines recommended that children (and adults) consume low-fat dairy instead of full-fat versions. But more recent research shows full-fat dairy can be part of a healthy diet. Children under 2 years old should generally consume whole milk because they need the extra fat for brain development. After age 2, families can transition to lower-fat options if desired, but full-fat dairy remains a healthy choice for growing children and teens. It’s beneficial for milk to contain some fat to support absorption of the fat-soluble vitamins it provides - vitamins A and D. If you choose skim milk, serve it alongside a source of fat (such as nuts, seeds, nut butter, or a meal containing healthy fats) to help the body use these vitamins.

Reality: Choose dairy based on the child’s overall diet, preferences, and calorie needs. Focus on nutrient-rich options rather than fat content alone.

Myth #4: Toddlers Need a High Protein Diet

Many parents worry that their toddler isn’t getting enough protein and feel pressure to serve large portions of meat, yogurt, eggs, and other protein-rich foods at every meal. While protein is important, toddlers need much less protein than adults, and most children easily meet their needs through regular meals and snacks.

Reality: Instead of focusing on “high protein,” aim for balanced meals that include a source of protein or fat alongside carbohydrates. Including some protein at meals and snacks can help stabilize blood sugar and support steady energy, but small portions are usually enough to meet their needs.

Myth #5: Kids & Teens Only Need 3 Meals a Day

Some people think that kids only need breakfast, lunch, and dinner, and that snacks are unnecessary or just “extra calories.” In reality, snacks can play a key role in supporting growth, energy, and focus, especially for children and teens who are active or have busy school days. Growing bodies have high energy and nutrient needs, and three meals alone often aren’t enough to meet them.

Healthy snacks can help prevent extreme hunger, improve concentration in school, and stabilize blood sugar levels, which can reduce crankiness and overeating at mealtimes. Snacks also provide opportunities to add important nutrients that might be missed in meals, like calcium from yogurt, fiber from fruit, or protein and healthy fats from nuts and seeds.

Reality: Offer balanced, nutrient-rich snacks between meals, such as fruit with nut butter, cheese and whole-grain crackers, or veggie sticks with hummus. Snacking isn’t just filler; it’s an important part of a growing child’s nutrition and can support both their physical and mental well-being throughout the day.

Looking for More Support?

Navigating nutrition for kids and teens can feel overwhelming, especially with so much conflicting advice out there. Every child is different, and what works for one may not work for another. That’s where personalized guidance can make a big difference.

At Family Nutrition Solutions, we have a Board Certified Specialist in Pediatric Nutrition on our team who works with families to create practical, balanced nutrition plans that support growth, energy, and overall well-being. We use a functional, holistic approach to support families dealing with a variety of health concerns and we’ll help you make nutrition simple and enjoyable for the whole family.

If you would like to make an appointment for your child, tap here to complete our application for 1:1 counseling.