In my career as a doctor, I often see parents bring their children to the clinic with health problems due to poor diet. It made me realize that the root cause of many health problems can be traced back to children's eating habits, especially the snacks they eat.
On one occasion, an 8-year-old boy was brought in by his parents for persistent stomach pain and indigestion. After detailed questioning, I learned that he eats a lot of fried food and sugary drinks almost every day after school, which has become his daily routine. After a series of tests, we found that he was not only overweight, but also had early signs of fatty liver, which is a very serious warning for a child who is only 8 years old.
This case is just one of many similar situations, but it is a profound illustration of how wrong eating habits can have a long-term impact on children's health. As parents, paying attention to your child's diet, especially their snack choices, is an important part of our child's health.
One of the snacks on the black list: sugary drinks
In my outpatient clinic, I often meet small patients who are affected by improper diet. Among them, sugar-sweetened beverages are a major culprit in children's health problems. Parents, let's take this seriously and avoid long-term health damage to our children because of momentary sweetness.
Dangers of sugary drinks
First, the high content of sugar in sugar-sweetened beverages is an important contributor to childhood obesity. Too much sugar not only increases weight but also causes fluctuations in blood sugar levels, which can affect your child's daily activities and ability to learn. Secondly, another common problem is tooth decay. Sugar combines with bacteria in the mouth to form acids, which can erode the surface of the tooth and cause tooth damage.
Alternatives for parents
With these hazards of sugar-sweetened beverages in mind, there are a few healthy alternatives parents can consider:
Water: The easiest and healthiest option. Water is an effective metabolism boost and is essential for your child's overall health.
Homemade juices: Making juices from fresh fruits at home not only controls the addition of sugar, but also retains more of your natural vitamins and minerals.
Plant-based beverages: Such as unsweetened almond milk or soy milk, these beverages are both nutritious and low in sugar.
Herbal teas: such as decaf chrysanthemum tea and peppermint tea, which can provide a refreshing taste without additional sugar.
How parents guide their children
To help keep kids away from sugary drinks, there are a few things parents can do:
Set a good example: Parents themselves should also avoid sugary drinks and influence their children with practical actions.
Teach your child to identify sugary drinks: Help them understand food labels and recognize that "sugar" can be expressed in many ways, such as glucose, fructose, syrup, etc.
Create fun: Make healthy drinks with your child, get them involved and enjoy healthy eating.
The second snack on the black list: fried food
In my outpatient clinics, I often see many parents bring their children to the clinic, and the children have various health problems due to poor eating habits, such as excessive consumption of fried food. Fried foods are especially harmful to children's health due to their high temperatures and the use of large amounts of fat during their preparation.
First of all, the high calories and fat in fried foods are one of the main factors contributing to childhood obesity. Long-term consumption increases fat accumulation in children's bodies, which increases the risk of cardiovascular disease. Second, these foods often contain trans fats, which can affect children's cardiovascular health and increase the likelihood of heart disease.
In addition to their effects on body weight and cardiovascular, fried foods may also affect bone development in children. Excessive fat intake can interfere with the absorption of calcium, which is an important nutrient for healthy bone growth in developing children.
So, as parents, how can we choose healthy snacks for our children? First, try to provide some roasted snacks, such as baked apple slices, roasted pumpkin sticks, etc., which are healthy choices that are low in fat and rich in fiber. Second, encourage your child to eat plenty of fresh fruits and vegetables, which not only provide essential vitamins and minerals, but also help your child develop good eating habits.
The third snack on the black list: high-salt snacks
In daily outpatient clinics, it is common to encounter children's health problems caused by improper diet. Among them, high-salt snacks are a hidden danger that many parents often ignore. High-salt foods are not only addictive, but they are also far more harmful than everyone thinks.
The dangers of excess salt
First, high salt intake is directly linked to the risk of high blood pressure, even in children. A long-term high-salt diet may lead to the development of chronic diseases such as high blood pressure and heart disease in the future. In addition, excess salt can affect a child's bone density and kidney function, which is especially detrimental to children who are growing rapidly.
How parents can take action
As parents, we can reduce our child's dependence on high-salt snacks by following these simple steps:
Read the label: When buying any packaged food, carefully review the nutrition facts list. Choose those that are low in sodium or have no added salt.
Healthy alternatives: Try replacing traditional high-salt snacks with natural foods such as fruits and vegetables. For example, homemade slices of fruit and vegetables, slices of whole wheat bread, etc. are all good options.
Home cooking: When preparing food at home, control the amount of salt you use. Utilize natural spices and herbs, such as garlic powder, black pepper, and fresh herbs, to enhance the flavor of your food instead of relying on salt.
Education & Discussion: Talk to your child about the health implications of food choices and educate them to recognize unhealthy foods. Not only does this help them make better choices now, but it also lays the foundation for developing healthy eating habits in the future.