How to choose nutritious snacks for your child
Did you know that research suggests parents – not children – are to blame for rising childhood obesity rates?
While parents should never put their child on a strict diet without first consulting a doctor or dietician, it’s important to still choose healthy snacks over snacks filled with hidden sugar and fat.
Anne-Marié De Beer, a registered dietitian and nutrition health and wellness expert, says checking the sugar content of snacks is just one of several important things parents should be doing.
Knowing the difference between kilojoules and calories
Most South African food labels show kilojoules instead of calories, but both are units of energy. There are a little over 4 KJs in a calorie. Comparing the amount of energy in food with the nutritional density can help you make a better decision on whether the food is healthy or not.
Foods that are high in calories or kilojoules and have a low nutritional value are likely packed with unhealthy ingredients like sugar and fats.
“Look out for empty calorie snacks – these are normally high in sugar and or fat with very little or no additional nutrients such as vitamins and minerals or fibre,” says Anne-Marié. Calories affect children in the same way they affect adults. An excess of calories contributes to weight gain while a calorie deficit contributes to weight loss.
Keep your child’s diet interesting and colourful
Children, especially picky-eaters can end up with a dull and monotonous diet. Anne-Marié encourages parents to introduce variety into their children’s diets, especially when it comes to fruits and vegetables.
“Nutrition is key to ensure a child’s healthy development. Encouraging kids to eat more veggies and fruits, ensuring their meals are as nutritious as possible, and incorporating diversified protein sources – including plant-based options – is very important, but can sometimes prove challenging for parents and caregivers. The reality is that most South Africans consume a monotonous diet with very little variety, especially when it comes to the consumption of fruit and vegetables. This contributes to obesity, diabetes, and high blood pressure problems,” she says.
Encourage your children to make healthier choices
Parents can’t always be with their children 24/7. It is important to teach them to make the right choices for themselves not only by providing fun and healthy snacks at home but by teaching them what to look out for and how unhealthy choices can affect their health.
“Build skills – let the children be part of planning, shopping for, and cooking meals or preparing snacks,” says Anne-Marié. “Talk to your children about lower fat choices and stock the cupboard with lower-calorie choices such as raw vegetables, fruit, and milk,” she adds.
