Today marks Children's Day, and parents have likely prepared gifts well in advance. Since this year's Children's Day falls on a Monday, many schools are holding only half-day classes. Teachers also suggest parents use this half-day break to spend quality time with their children, making the holiday meaningful.
Due to the COVID-19 pandemic, children have been confined to their homes for an extended period. Now that the outbreak is well-controlled, we can venture out to play. On this Children's Day, parents are encouraged to take their children to playgrounds they haven't visited in a long time or enjoy a special meal they haven't had in ages. Children are sure to be delighted.
When it comes to Children's Day feasts, besides catering to children's preferences, health and nutrition are key considerations for parents. So how can we ensure a Children's Day meal is both healthy and nutritious?
Steaming, boiling, and stewing: the top choices for Children's Day feasts
Celebrating Children's Day with a family feast is a wonderful option. When dining with children, pay attention to the cooking methods of the dishes you order.Studies show children who frequently dine out face higher risks of abdominal obesity and metabolic syndrome compared to those eating at home. When dining out, opt for dishes prepared by steaming, stewing, or boiling, and avoid fried or pan-fried foods.
Healthy Choices at Western Fast Food Restaurants
Chain restaurants like KFC, McDonald's, and Pizza Hut are favorites among many children. Treating them to a meal on Children's Day is perfectly acceptable. However, it's important to make healthy choices when dining at these establishments.
Fan Zhihong, Associate Professor in the Department of Nutrition and Food Safety at China Agricultural University's College of Food Science, notes in her blog that Western fast food fails to provide sufficient vegetables while offering numerous high-fat, high-sugar options. She generally advises against giving it to children.
If you must eat it, skip fried foods like chicken wings and french fries. Swap sugary drinks for unsweetened hot tea or warm milk. If possible, order a vegetable salad and supplement with fresh fruit afterward. Aim for balanced nutrition.
When selecting snacks for children, pay attention to the ingredient list.
Parents who are usually strict with their children and rarely buy snacks may find that giving them a healthy snack during holidays is a thoughtful gift that truly delights them. However, parents should be mindful of two key points when choosing snacks for their children.
First, opt for nutrient-rich snacks and prioritize natural options whenever possible.Options like yogurt, milk, and beef jerky provide high-quality protein and calcium, supporting growth and bone/tooth health. Seasonal fruits and vegetables—such as tomatoes and apples—deliver abundant vitamins, minerals, and dietary fiber to promote digestion and prevent constipation. Nuts like walnuts, peanuts, and sunflower seeds are rich in trace elements.
When shopping, pay close attention to nutrition labels and ingredient lists. Any ingredients labeled with red, yellow, or blue color additives (e.g., Sunset Yellow, Brilliant Blue) indicate artificial coloring.
Additionally, avoid or limit foods high in sugar and fat, such as chocolate, ice cream, candy, potato chips, and certain puffed snacks.
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Avoid the "Kids-Only" Trap
Every parent wants the best for their child, making expensive "kids-only" foods a popular choice.However, experts indicate that so-called children's foods currently on the market differ little from regular products in terms of formulation and execution standards. Only the labeling and pricing vary, which misleads consumers to some extent. Some "children's products" even contain ingredients detrimental to children's health and should be consumed sparingly. For example, "children's milk" often adds multiple additives to appeal to children's tastes.