Do you find yourself saying these phrases to your children as a parent: “you can’t have that” “candy is bad” “eating sweets is bad”? These phrases frequently reflect our negative perception toward sweets. Sweets should be delicious and pleasing. Do we all agree that we want to live in a society where our children can make their own food choices? I’ll answer, absolutely! Now, would you like to know why my kids will be eating sweets during the holidays? Scientific research shows that placing unreasonable limits on what our children eat may lead them to develop poor eating habits in the future. Instead, allow your children to make their own food choices with your guidance. For example, you can allow them to choose which fruit or vegetable they want. Also, other research has shown that limiting sweets can increase our wants for what people call “bad foods” such as sweets. We should not view food as bad or good. It’s all about maintaining a well-balanced diet2.
What is a well balance diet for my child? According to the CDC, healthy eating is all about balance. For example, adding a variety of colors of fruits and vegetables to your child’s plate. Foods like dark greens, broccoli, bell peppers, tomatoes, berries, apples, and oranges that are loaded with vitamins, fiber, and minerals1. Don’t forget to include fresh, frozen, or canned fruits and vegetables as well, they are full of antioxidants! Incorporating whole grains, low-fat dairy products and protein completes your well-balanced diet.
Also, while your kid will be enjoying their sweets this holiday season, don’t forget to remind them the importance eating a little at a time to avoid a sugar crash. Don’t panic! A sugar crash can occur when energy levels drop after eating a lot of simple carbohydrates, known as simple sugars, such as sweets. Here are a few symptoms to look for:
- Hunger
- Dizziness
- Excessive sweating
- Fatigue
- Shakiness
- Headaches
A sugar crush can also cause confusion throughout the day3. Don’t worry, you can avoid it. Think back to the well-balanced diet. Make sure your child is consuming at least three of the five major food groups at each meal: protein, grains, fruits, vegetables, and dairy. Be sure to combine fiber, carbohydrates, and protein with snacks during the day. Remember, don’t restrict any foods, especially when eating simple carbohydrates. Don’t let food have power over you and your child’s life. Enjoy sweets this holiday season without any guilt!
Below is a link the MyPlate webpage that explains the five food groups in more detail. Ask your children to sign the pledge to encourage them to eat all five food groups every day.
A list of resources and activities can be located here: https://www.myplate.gov/life-stages/kids.
By Candace Adekunle, Prairie A & M University – Dietetic Intern 2021
References
- CENTERS FOR DISEASE CONTROL AND PREVENTION. (2019). Healthy Eating for a Healthy Weight. CDC. https://www.cdc.gov/healthyweight/healthy_eating/index.html
- Fraga, J. (2018, April 2). Why You Should Let Your Kids Eat “Garbage.” Healthline. https://www.healthline.com/health/parenting/let-your-kids-eat-garbage
- Health, K. (2019, December 19). Sugar crash effects and how to fix them. Sanford Health News. https://news.sanfordhealth.org/healthy-living/sugar-crash-effects/