Chinese New Year is a time of joyful visiting, red packets, and, of course, an abundance of delicious snacks. From savoury slices of barbecued bak kwa to buttery pineapple tarts and other store-bought temptations, it’s practically impossible to avoid sugary and fatty indulgences.
But that doesn’t mean you have to deny your kids these treats entirely. With a few smart strategies, you can ensure they still enjoy the festivities while also getting essential nutrients and avoiding sugar overload.
“Meal planning for infants and young children is about finding the right balance of essential nutrients in an engaging, age-appropriate way. By introducing a variety of wholesome ingredients in proper portions, we help them develop a positive relationship with food—one that fosters healthy growth and lifelong good eating habits,” says Imelda Anthony, Principal of St Joseph’s Home Infant & Childcare Centre (SJHICC).
Imelda shares that SJHICC follows the guidelines set by the Healthy Meals in Preschools Programme under the Health Promotion Board. It establishes clear criteria for the appropriate nutrients under the essential food groups to be served to children according to various age groups.
Here are six tips to help you stay in control of the snack table without putting a damper on the holiday fun.
Practice Portion Control (Without the Guilt)
Parents often feel torn between letting their kids enjoy the holiday goodies and wanting to protect them from sugar bombs. The key? Moderation, not elimination.
- How to Do It: Pre-portion a few pieces of bak kwa or a couple of pineapple tarts on a small plate instead of letting kids take from a big tin or tray. They’ll still get that festive experience, but it sets a clear boundary.
- Why It Works: Kids (and adults!) tend to overeat when snacks are plentiful and unmeasured. By dishing out just enough to satisfy their cravings, you avoid mindless munching.
Hydrate, Hydrate, Hydrate
Sugary drinks and festive sodas can be just as tempting as sweet snacks. But staying hydrated with water is one of the simplest ways to keep sugar intake in check.
- How to Do It: Encourage children to drink a glass of water before digging into snacks. Offer fruit-infused water—think cucumber slices, strawberries, or mint—to make hydration more appealing.
- Why It Works: Thirst can masquerade as hunger. By starting with water, kids will be less inclined to overindulge, and they’ll maintain energy levels without the sugar rush.
Offer Fresh Alternatives
Yes, the snack table will probably be laden with store-bought goodies. But you can still balance the scales by providing fresh, colourful options.
- How to Do It: Plate up vibrant fruits like mandarin oranges, kiwis, berries, and grapes. Cut them into bite-sized pieces and arrange them in an eye-catching design to rival the allure of pineapple tarts.
- Why It Works: Kids (and adults) often gravitate toward food that looks appealing. If you make fresh fruits fun and accessible, you might be surprised at how quickly they disappear.
Include Protein-Rich Snacks
When children fill up on protein (rather than just sugar and carbs), they’re less likely to crave more sweets.
- How to Do It: Serve a bowl of lightly salted or unsalted nuts, boiled edamame, or cheese cubes alongside the sugary treats. If you’re hosting, you could also whip up simple chicken or tofu skewers.
- Why It Works: Protein helps regulate blood sugar levels and keeps kids feeling full longer, reducing those urges to snack nonstop on sugary goodies.
Time the Treats
It’s easy to let kids graze on snacks all day during house visits. But scheduling can be a lifesaver when sweets abound.
- How to Do It: Align treat times with regular snack or meal times. For instance, let your kids pick a few CNY treats after lunch, when they’ve already eaten something nutritious.
- Why It Works: Kids who snack continuously throughout the day can quickly exceed healthy sugar limits. By containing sweet treats to certain windows, you help them appreciate the goodies more—while keeping intake manageable.
Make an Activity Out of It
Chinese New Year visits often mean sitting around and nibbling. But one of the best ways to balance out indulgent eating is to get everyone moving.
- How to Do It: If space allows, propose a fun family game like charades or a quick dance-off to the beat of festive music. You could also take a stroll in the neighbourhood to admire decorations.
- Why It Works: Physical activity helps burn off some extra calories and keeps boredom eating at bay. Plus, it ensures the festive mood stays high without relying solely on food.
Cover photo by Patrycja Jadach for Unsplash