Cómo evitar errores al elegir snacks para niños en Año Nuevo Chino

Title: How to Avoid Mistakes When Choosing Snacks for Children During Chinese New Year Author: Liu Li, Nutrition Department, Xiangya Hospital, Central South University Reviewer: Men Meichao, Expert Guide, Nutrition Department, Xiangya Hospital, Central South University Follow @HunanMedicalChat for more health information and scientific dissemination!

With the arrival of Chinese New Year, we have already organized the list of festive products for the home, but when it comes to the snacks for children, parents become true "masters of indecision". On one hand, there are the eager eyes of children looking at sweets and chips, and on the other, there is the concern for health due to foods high in fats, sugars, and sodium. How to choose in a way that everyone is satisfied? Don't worry! This practical guide for purchasing festive products for children will help you solve this easily, allowing children to enjoy while parents shop with confidence.

First, let's reassure all parents: snacks are not a "scary monster"! The "Dietary Guidelines for School-Aged Children in China (2022)" states that choosing snacks reasonably is an important part of fostering healthy eating habits in children.

Our children are in a stage of "rapid growth", where they consume energy quickly, so it is very normal for them to feel hungry between meals. Offering them some healthy snacks not only helps satisfy their hunger but can also complement the vitamins, calcium, and dietary fiber that may be lacking in their main meals; they act like "energy recharging stations" on their growth journey. As parents, we should not prohibit snacks, but act as "smart selectors", keeping those "hidden health killers" from the shelves.

When selecting products for the New Year for children, the first step is to identify and avoid risks. Make sure to include these three major areas on your blacklist!

The first category is "sugar bombs" rich in sugar, such as candies, sugary beverages, and candied fruits, which are typical representations. In their ingredient list, sugar is often among the first ingredients. Consuming them excessively can lead to cavities and make children "chubby", but it can also make their palate become "picky", losing taste for vegetables and rice.

The second category is "flavored foods" that are high in fat and salt. Children love fried snacks, salted jerky, and salty inflated foods, but the health risks they pose should not be underestimated. This type of snack usually has a sodium content that exceeds recommended limits, and trans fats are hard to hide, which can overload the kidneys and cardiovascular system of children.

Additionally, parents should not be deceived by promotional labels like "not fried", "low in salt" or "kid's version". It is essential to check the ingredient list and the nutritional value table on the packaging. The shorter the ingredient list, the safer the product will be. It is important to pay special attention to the levels of sugar, sodium, and fats in the nutritional table to distinguish the real from the fake.

The third category is "invisible safety traps" that parents need to pay more attention to! Snacks that contain nut pieces pose a considerable choking hazard for young children; bulk snacks, which abound at school entrances and that children love, are often produced in environments that do not meet standards, resulting in excess bacteria or non-fresh ingredients, raising doubts about hygiene and safety. We definitely should not buy these snacks!

After avoiding the pitfalls, the next is the most practical category “recommendations”. Following the principle of “safety first, nutritional compatibility, and moderate indulgence,” these snacks are both healthy and tasty, so you can't go wrong with any choice!

The first category is snacks: it is recommended to opt for natural varieties with original flavor. For appropriately aged children, unsalted nuts, almonds, and pistachios can be offered (for younger ones, it is better to crush them). Freeze-dried fruits and vegetables are crunchy, retain nutrients, and hawthorn products add a sweet-sour touch that stimulates appetite and aids digestion. High-quality protein snacks, such as natural yogurt, cheese sticks, and dairy products, provide calcium and protein and support bone development; processed meats and chunks of cod should be avoided as lean and tender meats rich in protein are recommended. For whole-grain cereals, options like whole wheat cookies and plain rice pasta are high in dietary fiber and can be consumed as alternatives to processed sweets, with the added benefit of not being heavy.

The second category is beverages: it is important to choose "hydration without added sugar". Drinking water is essential daily, pure milk is tasty and nutritious, and sugar-free yogurts contain probiotics that help regulate children's gut flora. Fresh fruit and vegetable juices should be consumed immediately to preserve their nutrients. Flavored beverages, fermented milk drinks, and sodas have high sugar content and may affect calcium absorption, so they should be consumed in moderation. We can also prepare at home red date water, snow pear water, and other special festive drinks that are natural, additive-free, healthy, and create a festive atmosphere.

The third category is nuts and snacks: the principle of "simplified ingredients" should be followed. It is better to choose dehydrated fruits without added sugar or preservatives instead of candied ones, such as dried apples without additives, dried figs, and prunes. Cream cakes can be replaced by whole grain pastries without additives, always controlling the quantity. For festive meals, fresh seasonal fruits and nuts in moderation are recommended, as they provide high nutritional value.

The key to choosing New Year's products for children is "light, sweet, low in salt, and minimally processed". Foods with natural flavors should always be the first choice. We hope this guide helps parents avoid mistakes and select accurately, allowing children to enjoy delicious snacks during the Spring Festival while maintaining good health, and wishing the whole family a joyful and harmonious New Year!