Easter is an opportunity for joy, family reunion and, of course, many goodies and children, in particular. The feast brings culinary traditions on tables, from painted eggs in all colors, lamb, to chocolate eggs, Easter, cozonac and many other delicious desserts. But, how can we properly manage the nutrition of the little ones during this period, so that we keep a healthy balance and prevent the risks associated with food allergies?
Easter sweets – moderation, no prohibition
There is no need to completely ban chocolate eggs or other specific sweets. On the contrary, it is important that these foods are treated as a normal part of a meal, not as “magical” rewards or delights. Thus, the child learns that chocolate is as “normal” as pasta or watermelon, reducing excessive temptation or obsession for “forbidden” foods.
A practical strategy is the inclusion of chocolate alongside a balanced snack or in a meal. For example, chocolate eggs can appear near a sandwich or fruit, on the same plate, to convey the idea of a healthy eating balance.
Food allergies – what to be careful
For some children, the holidays come with serious risks. Milk, eggs, peanuts or nuts – common ingredients in Easter desserts – are among the most common allergens. Reactions can vary from mild (itching, tears) to severe, including anaphylaxis.
Therefore, both children and especially parents have to pay attention to the foods that little ones are dazzled when they visit relatives or holidays, if children suffer from food allergies. Reading the labels on all foods that parents buy must become a common habit, especially since certain surprise ingredients can be discovered.
Of course, it could be frustrating for allergic children not to consume certain preparations, especially when in a community: kindergarten, school, afterschool. Therefore, to prevent the exclusion of these children, educators and parents can organize non-food activities: toy egg hunt, crafts, games or thematic stories. In addition, parents of children with allergies can contribute by preparing safe delights for all children, so that no one feels “different”.
The prevalence of food allergies is growing globally, especially among rich, westernized countries. Food allergies and hospitals associated with hospitals among Australian children have increased significantly since the 1990s. About 11% of one -year -old children and 4% of preschoolers have a diagnosed food allergy. An act study showed that one in 30 children who start school had a severe nut allergy, data from Australia shows. In America, food allergies affect about 4-6% of children and 4% of adults (according to CDCP-Centers for Disease Control and Prevention in the US). At European level, over 17 million cases are registered (according to EAACI-European Academy of Allergy and Clinical Immunology), their number doubling over the last 10 years.
Attention to emotional health!
Holidays are not just about food. They develop relationships, empathy and belonging. The exclusion of a child from activities because “he is not allowed to eat” negatively affects self -esteem and social participation. Instead, including it in safe and adapted activities helps him feel valued and accepted. Children who have problems with weight should be weighted in terms of food consumption, given that holidays are often made culinary excesses.
The number of overweight or obese children, both in Romania and in the world, is constantly increasing. The world atlas of obesity 2024 has revealed that childhood obesity is growing all over the world. A quarter of the Romanian children suffer from obesity, and the predictions are not good at all. In the absence of effective measures, in the next five years, half a million Romanian children between the ages of 5 and 19 could be affected by this disease. Copious meals, high in calories, as are the festive Easter, influence the body weight of the little ones, so parents need to be careful about culinary combinations. With fresh or cooked vegetables in the oven you will not fail. Take full advantage of seasonal vegetables: green salad, radishes, green onions, green garlic and greens.
What can the Easter children eat
The keyword is moderation in all. In the case of young children, traditional Easter dishes may suffer slight adaptations.
Boiled eggs
✔️ I am a good source of protein. In the case of young children, make sure they are well cooked and cut into pieces suitable for age, to avoid the risk of drowning.
Lamb
✔️ It is okay in small quantities, if it is well cooked (without blood) and not too fat. It can be replaced with chicken or turkey, if the little ones tolerate it better.
block
✔️ It can only be offered if you know the ingredients (attention to spices, raw onion, liver). You can prepare a more “light” variant, with vegetables, lean meat and no fries or you can use turkey instead of lamb.
Boeuf salad (no mayonnaise)
✔️ The version without mayonnaise or yogurt is an easier alternative to the children's digestive system.
Cozonac and Easter
✔️ Allowed in small portions. Attention to fillings: nuts, raisins, sugar and cocoa can be irritating or difficult to digest. Avoid if they have a lot of alcohol (rum, essences).
What is good to avoid children and parents:
Fat or fried meat (eg very fat, sausages, heavy steaks)
Hard to digest for children's stomach, especially under 5 years.
Excessive mayonnaise (from salads, stuffed eggs, etc.)
It is heavy and can cause digestive problems. Better replaced with natural yogurt.
Acilized drinks and juices in the trade
Too much sugar and additives-better drink water, compote or natural smoothies.
Desserts with a lot of sugar, whipped cream or heavy creams
They can lead to agitation, belly pain or even nausea. Better opt for fresh fruits or a small slice of simple coconut.
Raw or preparations in them (eg creams)
Risk of food poisoning. Avoid desserts with raw egg (eg tiramisu, mousse).
Healthy alternatives and fun activities
Provides small and frequent portions, not all at a single meal.
Hydrates the child – especially if he eats salty foods.
Involve it in decorating the table or choosing the eggs-will enjoy and eat with pleasure
Instead of baskets full of sweets, they can also be offered:
- stickers, small toys, colored pencils;
- Decorative eggs of ceramic, plastic or wood for painting;
- Creative activities: Coloring or painted eggs.
Follow the signs of discomfort: bloating, belly pain, agitation and contact your pediatrician/family, if the child accuses health problems.
You don't have to stay at the table all day, play with the little ones, go out for a walk, so you will favor digestion.
Easter must be a period of joy, without stress related to excess or drastic restrictions.
