Getting kids to say “no thanks” to junk food isn’t exactly a walk in the park. But with a little guidance and Getting children to ditch junk food is no easy task, but it’s one of the most important lessons parents can teach. According to Murray Hewlett, CEO of Affinity Health, the eating habits formed in childhood shape everything from energy levels and concentration to long-term health.
“Teaching kids to say no to junk food is not about restriction; it’s about education, balance, and consistency,” Hewlett explains.
Why Junk Food Is Hard to Resist
Sugary treats, chips, and fizzy drinks aren’t just a matter of taste — they’re designed to be addictive. High levels of salt, sugar, and unhealthy fats trigger the brain’s reward system, leaving children craving more. The result? Empty calories, nutrient deficiencies, and a higher risk of obesity, type 2 diabetes, and poor dental health.
Six Parent-Approved Strategies
Affinity Health offers these simple, practical steps to reduce junk food without the constant battles:
- Set the tone at home – Stock up on fruit, wholegrain snacks, yoghurt, and water instead of sugary or salty foods.
- Don’t ban, replace – Offer swaps like air-popped popcorn instead of crisps, smoothies instead of sodas.
- Lead by example – Children mimic adult behaviour, so let them see you enjoy healthy meals.
- Get kids involved – Allow children to help with shopping, meal prep, and cooking to spark their interest.
- Teach, don’t scold – Explain how foods benefit their bodies rather than labelling items “good” or “bad.”
- Allow moderation – Apply the 80/20 rule: nutritious meals most of the time, with occasional guilt-free treats.
When to Seek Professional Help
If a child refuses healthy food entirely, craves junk food constantly, or gains weight faster than expected, parents may need expert guidance. A paediatrician, dietitian, or family doctor can help identify underlying issues and create a personalised nutrition plan.
The Bottom Line
Helping kids say no to junk food isn’t about strict rules or deprivation — it’s about balance, education, and building lifelong habits. By making small changes at home and involving kids in the process, parents can guide them towards healthier choices that last well into adulthood.
