How to choose healthy snacks for kids this Spring Festival

Title: How to choose healthy snacks for kids this Spring Festival

Introduction: A guide for parents on selecting healthy snacks for kids during the Spring Festival to promote good health and growth.

Keywords: ['Child Health', 'Dietary choices']

The Spring Festival is approaching, and the list of New Year goods at home has already been arranged. However, when it comes to the children's snack section, parents quickly become 'experts in indecision' — on one side are the eager little eyes of their kids fixed on candies and chips, while on the other is their health anxiety over high-oil, high-sugar, and high-salt snacks. So how can they choose something that satisfies both? Don't worry! This practical guide for selecting children's New Year goods will help you easily manage this, ensuring that your kids eat happily while parents can shop with peace of mind.

First, let's reassure all parents: snacks are not 'monsters'! The 'Dietary Guidelines for Chinese School-age Children (2022)' states that making reasonable snack choices is an important part of fostering healthy eating behaviors in children.

Our child is currently in a stage of 'rapid growth,' experiencing fast energy consumption. It's quite normal to feel hungry between meals. Providing some healthy snacks not only fills the stomach but also effectively supplements vitamins, calcium, and dietary fiber that might be lacking in main meals, making them an essential 'energy supply station' for our child's growth. As parents, our main task is not to ban snacks but to be wise selectors, keeping those hidden 'health assassins' on the shelves firmly at bay.

When selecting New Year goods for children, the first step is to accurately identify potential pitfalls. Make sure to decisively blacklist these three major problem areas!

The first category is high-sugar 'sweet bombs,' typical representatives of which include candies, sugary drinks, and candied fruits. In their ingredient lists, added sugars are usually prominent. Consuming too much of these can not only lead to cavities and unwanted weight gain but also make children's taste buds more 'picky,' causing them to dislike vegetables and rice.

The second category is the 'heavy flavor contenders' that are high in oil and salt. Fried snacks, cured meats, and salty snacks are very popular among children, but the health risks behind them should not be underestimated. These types of snacks generally have excessive sodium content, and trans fats are also hidden within, which can put a strain on children's kidneys and cardiovascular systems.

Additionally, parents should not be misled by promotional buzzwords such as 'non-fried,' 'low salt,' and 'child-friendly.' It is essential to carefully check the ingredient list and the nutrition facts on the packaging. The shorter the ingredient list, the safer the product; focus particularly on the levels of sugar, sodium, and fat in the nutrition facts to distinguish between what is genuine and what is not.

The third category is the invisible 'safety traps' that parents should be wary of! Snacks containing nut fragments pose a significant choking risk for young children. The 'three-no' bulk snacks that are rampant at school gates are loved by kids, but their production environments mostly do not meet standards, which could lead to excessive bacteria or stale ingredients; their hygiene and safety are simply not guaranteed. We should definitely not buy these snacks!

After avoiding the pitfalls, we arrive at the most practical segment of product recommendations known as 'planting grass.' Following the principles of 'safety first, nutritional compatibility, and moderate indulgence,' these snacks are both healthy and satisfying, so you can't go wrong with your choices!

The first category is snacks: prioritize natural, original flavors. For age-appropriate children, you can offer original flavor walnuts, almonds, and pistachios (younger children should have them ground); freeze-dried fruits and vegetables are crispy, retain nutrition, and have no additives. Hawthorn products are sweet and sour, stimulating the appetite and aiding digestion for children. High-quality protein options include plain yogurt, cheese sticks, and cheese bars, which provide calcium and protein to support bone development. Avoid processed meat products like sausages and cod slices; instead, choose high-protein, tender meats that are not greasy. For grain and whole grain options, items like whole wheat biscuits and plain rice cakes are rich in dietary fiber and can replace sweet, refined pastries, making them easier to eat without burden.

The second category is beverages: Focus on 'hydration without added sugar.' Drinking plain water daily is essential, while pure milk is both delicious and nutritious. Sugar-free yogurt contains beneficial probiotics that help regulate children's gut flora. Freshly squeezed fruit and vegetable juices should be consumed immediately to retain their nutrients. Fruit-flavored drinks, lactic acid bacteria beverages, and carbonated drinks are high in sugar and can negatively affect calcium absorption, so they should be consumed sparingly. We can also make homemade drinks like red date water and snow pear water for festive occasions; they are natural, additive-free, healthy, and create a festive atmosphere.

The third category consists of dried fruits and snacks: we should adhere to the principle of 'minimal ingredients.' Choosing natural dried fruits without added cane sugar or preservatives is more reliable than candied fruits, such as unsweetened dried apples, dried figs, and dried plums. Whole grain pastries and snacks without added fats can replace cream cakes, just be mindful of portion control. For festive additional meals, fresh seasonal fruits and a specified amount of nuts are highly recommended to maximize nutritional value.

The core of selecting lunar new year treats for children is 'light sweetness, low salt, and minimal processing.' Naturally flavored foods should always be the first choice. I hope this guide can help parents avoid pitfalls and make precise selections, allowing children to enjoy delicious snacks during the Spring Festival while also maintaining their health, ensuring that the whole family can celebrate a joyful and peaceful New Year together!

Hunan Medical Dialogue Special Contributor: Liu Li, Nutrition Department, Xiangya Hospital of Central South University.

Guiding Expert: Menchao Men, Nutrition Department, Xiangya Hospital, Central South University.

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