Tips to manage your child's Easter sugar rush!
Copious amounts of Easter eggs and chocolate can see your child’s blood sugar levels skyrocket. Here are some tips to manage your child’s sugar intake over Easter and the dreaded sugar rush.
Easter is a fun time for kids. The excitement of the Easter bunny's arrival, the great hunt and of course, copious amounts of chocolate are highlights.
As a mum, I understand the struggle of embracing the Easter celebration and watching your child doesn't load up on sugar.
As a kids nutritionist, I want to help you navigate Easter without excessive sugar and artificial ingredients. The truth is, kids can consume their daily sugar intake in just a couple of eggs.
Many people will argue "it's just one day" but in reality, it's not. You have the kinder and school hunts, often a community gathering and let's not get started on the grandparents (LOL). The consumption of sugar is typically higher during the school holiday period without the addition of a chocolate dedicated event.
If you're struggling to think of ways you can limit your child's sugar consumption and manage the sugar rush this Easter read on for my top tips.
Tips to manage your child's sugar consumption over Easter
1. Eat right
Ensure you're offering nutrient-dense meals throughout the day will help your child feel full and satisfied. Their blood sugar levels are better managed when they're consuming nutritionally balanced meals. This means fewer dips in mood and energy.
2. Increase protein, healthy fats and fibre
Protein, healthy fats and fibre are all nutrients that will fill your children up. Protein and fibre in particular are great for slowing down the effects of sugar. While healthy fats will help give them sustained energy.
Before your children tear off on their Easter hunt, ensure they've sat down and eaten a meal or snack with these nutrients.
Some ideas:
Egg soldiers
Veggie sticks and hummus
Greek yoghurt with nuts and seeds
A smoothie with veggies, berries and nut butter
3. Rethink Easter treats
It's easy to get caught up in the excitement of Easter. While you may have intended on only buying a few Easter eggs, most parents go over the top (something I've been guilty of too).
Instead of loading up your trolley with a variety of chocolate eggs, rethink your Easter treats. Consider small gifts that they'd love - some natural crayons, a cute bunny, a card game.
4. Focus on experiences
The highlight of Easter for everyone is the experience. The excitement of the Easter egg hunt, family lunches and holiday adventures. Emphasise the experiences rather than the gifts or treats.
5. Enlist the help of the Easter Fairy
I've engaged the help of the Easter Fairy since my son was little. There is still a hunt and chocolate treats. However, instead of eating them all (or hiding them for later), the child chooses how much of their egg haul they would like to give to the Easter Fairy.
The Easter Fairy then sneaks in at night and swaps it for a gift. We typically do a basket with PJs, a book and a small toy. We promote, the more you give, the more you receive.
I like this because the child controls how much they are happy to give away and how much they would like to keep.
Does your child complain of tummy pains?
Tummy pains and alternating bowel movements are a common complaint amongst children. If you’re concerned about your child’s gut health or simply want to know what is “normal”, book a free call with the Nutrition For Kids’ practitioners. We’d love to help reassure you and give you the strategies to address any underlying issues.
6. Get creative
Chocolate is one aspect that causes excitement, but it's the actual hunt that most kids enjoy the most. Can you do something that's a little more creative this year to reduce your child's sugar intake over Easter?
Think using clues instead of eggs and they find something big at the end. Perhaps you can mix it up with other snacks like toy cars, sticks or healthier snacks.
7. Make better chocolate choices
Let's look at quality over quantity. There are a lot of brands now making quality chocolates that aren't filled with copious amounts of sugar, additives, colours and preservatives.
Some of my favourites are Loving Earth, Pana and The Carob Kitchen Banjo.
Top tips when choosing healthier chocolate eggs:
Steer away from flavour-filled eggs
Opt for a higher cacao content
Consider the sugar source - can you find one that's made with coconut sugar vs refined white sugar?
Choose ones free of emulsifiers and numbers
Swap white chocolate for milk chocolate
Go for mini-size rather than full-size if choosing chocolate bars.
Watch solid chocolate eggs with young children as these can be a choking hazard.
8. Designate a time to eat
Many children like to squirrel their eggs away in their room or a hiding spot out of the reach of their parents or siblings.
Instead, set a designated time to enjoy the easter eggs. My tip is to always offer them after they've eaten a meal or snack to avoid the blood sugar level spiking and overeating. And if you don’t want a challenging bedtime, avoid serving them after dinner.
9. Encourage sharing
If your child has been lucky enough to end the day with an abundance of eggs, it might be nice to encourage sharing.
For young children, this could be just for mum, dad or grandparents.
For older children, you could play a game of being a mystery egg gifter, dropping eggs off at the doorsteps of your neighbour's or their friend's house (we did this last year and our son had a ball). You could also consider donating to local charities.
Why limiting your child's sugar intake is important?
The body loves sugar as it's a quick source of energy. But it's a short-lived energy source than others like complex carbohydrates or healthy fats.
This means there is a sharp spike in energy and an equally sharp drop relatively quickly afterwards. You may notice this in your children feeling fatigued, losing focus, becoming irritable or having tantrums.
We also know excess sugar eaten in childhood has worrying health implications. Many chronic health problems are rising in children largely due to their diet.
Health issues relating to high sugar consumption include:
Tooth decay
Overweight and obesity
Insulin resistance
Type 2 diabetes
Mood issues
Excess sugar intake leading to obesity also puts children at risk of developing metabolic syndrome, elevated cholesterol levels, high blood pressure and fatty liver.
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