Children's Day

: Shopping For Food And Making Room For Treats In Your Child's Everyday Diet

Quick Summary

Children’s Day is a perfect opportunity for parents to rethink how they want to shop fir their children’s’ favourite treats. While shopping, it is crucial to understand that chocolates, biscuits, crisps or fizzy drinks need not be removed completely from their lives. But ensure that they don’t become a part of their everyday diet. Parents can ask children to choos snacks on their own but with a few guidelines like checking labels for sugar and sodium, deciding how frequently they would indulge in packages foods, among others. This Children’s Day special shopping would look at how parents can plan treats better, and keep nutritious everyday snacks handy that would help children develop sensible eating habits. 

Deep Dive

Food shopping can influence what children eat throughout the week. When children are back from school or before they leave for playtime, they reach out for snacks that parents buy for them. While shopping for food, parents head to buy fruits, vegetables, milk, and other essentials; children are often attracted to colourful packets, chocolate bars, biscuits, and fizzy drinks. Children should not be stopped entirely from eating these foods, but these treats should not become a part of every shopping trip and every snack break. It is important for parents to set certain boundaries when they step out for shopping with kids, with respect to how much they can buy and how often treats should be served. Read through to understand some guidelines that would help children develop healthy eating habits while also keeping room for treats in their everyday diet. 

How To Let Children Pick Their Own Snacks At The Supermarket

It is interesting to involve kids in grocery shopping to help them understand how to check labels, pick foods, etc. However, giving them complete freedom to pick anything might not always work, as their priorities will always be chocolates, biscuits, crisps, and fizzy drinks. A better approach is to give them choices but within limits. 

Here are some ways parents can do this mindfully:

• Set a snack budget: Decide how much they can spend on treats before entering the supermarket. Older children can help make choices within that amount.

• Give two or three options: Instead of asking what they want from the entire snack aisle, give them a choice between a small biscuit pack, a chocolate bar, or another suitable option.

• Let them choose everyday snacks too: Ask them to pick a fruit, yoghurt or another snack they would enjoy during the week.

• Make label reading a game: Encourage older children to compare two similar products and find out which contains less sugar or sodium.

• Avoid shopping when children are very hungry: A planned snack or meal before shopping can make it easier to avoid impulse purchases.

• Agree on quantities beforehand: Explain that choosing one treat does not mean buying several packets of the same food.

This will make children active participants in food shopping rather than being passive recipients of whatever parents bring home. Eventually, they will understand that choosing food involves a lot of options like taste, ingredients, portions, and frequency.

What Should Parents Check On Packaged Food Labels?

The front of a packet is designed to attract attention. Words such as 'multigrain', 'natural', 'baked' and 'no added sugar' can make a product appear like a suitable everyday choice. However, these claims do not tell the whole story. Parents should turn the packet around and look at the nutrition information panel and ingredient list before buying anything. In India, FSSAI's Labelling and Display Regulations provide for nutritional information, including energy, carbohydrates, sugar and other declared nutrients, on packaged food labels. Parents should look out for total sugar and added sugar, sodium and salt, serving size, ingredient order, allergies, and carefully examine the front of the packet to not fall prey to words that might make them think the product is healthy. 

How Often Should Children Have Treats?

There is not a universal number of treats that can work for every child. It depends on their age, appetite, activity levels, dietary needs, and eating patterns. But parents can establish a pattern in which children can enjoy treats occasionally, and not make them a part of their everyday diet. 

Here are some ways parents can establish a manageable routine:

• Plan treat occasions: Decide when the family will have a dessert, ice cream or favourite packaged snack instead of buying something indulgent every time children ask.

• Avoid making treats a daily reward: Do not give sweets every time a child finishes homework, behaves well or eats vegetables.

• Buy smaller packs: Individual portions can make it easier to manage quantities than keeping large multipacks at home.

• Keep everyday snacks separate: Make fruits, plain yoghurt, homemade sandwiches and other nutritious options readily available.

What Are Some Practical Ways To Balance Treats With Everyday Snacks?

When there is a well-stocked kitchen, it is easier for parents to not turn to packaged treats everytime children are hungry. With a well-planned grocery list, parents can mix and match nutritious options with some favourite indulgences in a week. 

How Can Parents Make Treat Days Enjoyable Without Encouraging Excess?

Children enjoy having chocolates, cakes, treats when there are celebrations, festivals, school events, and occasions like birthdays. If parents do not allow them to have treats on these occasions, it might become very restrictive for kids. Instead, parents can plan something exciting around treats by involving children in certain activities that would help them enjoy the treats mindfully. 

A few simple ideas are:

• Let children prepare a treat at home: Making homemade chocolate sandwiches, fruit yoghurt bowls, or simple cupcakes can be a fun activity. Children can help choose ingredients and understand that portions matter.

• Include treats in family outings: When going to a cinema, park or birthday party, parents can let children enjoy a preferred snack without making every outing a reason to buy several treats.

• Offer choices instead of restrictions: If children want something sweet, allow them to choose between a few suitable options. This gives them a sense of control while keeping the overall routine manageable.

• Avoid labelling foods as good or bad: Explain that some foods are eaten more regularly because they provide important nutrients, while others are enjoyed occasionally. This keeps conversations about food neutral.

• Set an example at home: Children observe how adults shop, snack and eat. Parents who practise balanced food choices themselves make it easier for children to develop similar habits.

During Children's Day celebrations, parents can plan a special dessert or let children choose a favourite snack during grocery shopping. International Children's Day is an opportunity to talk about children's overall wellbeing, and nutritious food. It is important for both parents and children to understand that treats are normal, but an occasional part of their balanced diet.