Raising Smart Eaters - A Parent's Guide to Reading Food Labels for Kids' Snacks

Food Labels and How to Consume Them

The tables on the back of your snack packs contain much information. You will find words like serving size, calories, sugars, vitamins, protein, energy, etc. All this can be confusing and overwhelming. 

Let's break this down for you so that you understand what this means and how you can consume this information. 

Serving Size

Usually, nutrient information is listed based on serving size: a cup, a portion or a set number of items, for example, two cookies. You can count the nutrition information according to how much you eat or give your kids to eat. 

At times, serving sizes can be deceptive. A pack may say it contains ten servings, and kids can finish more than half of it in one go. So, when selecting a snack, consider realistic serving sizes and read the appropriate nutrition information accordingly. So, for example, in such a case, the nutrition information is approximately five times what is mentioned on the pack.

Being conscious of this fact will help you accurately calculate the nutritional values of your children's food. 

Calories

Calories on a food label indicate how much energy food can provide to the body. Active kids need sufficient calories to keep their energy levels going. Calculate calories based on how many servings your child will have. This will help you understand whether your child is getting enough or more than what is needed. 

Nutrient Content

Look for nutrients like carbohydrates, sugar, proteins, fat, vitamins and minerals. Some packs also mention cholesterol and sodium levels. When choosing for your kids, pay attention to a balanced nutrient profile. A well-rounded snack caters to all the nutrition needs for your children's growth and development. Focus on the presence of minerals such as iron, calcium, potassium and vitamin D. 

Calcium helps develop strong and healthy bones. Vitamin D aids the absorption of calcium and fights infection, too. Iron plays a vital role in creating new and healthy red blood cells. Iron deficiency can cause anaemia. 

Added Sugars

This is a tricky one. Some foods naturally contain sugars, for example, milk and fruit, and some have added sugars. Added sugars add empty calories without any nutritional value. Too much sugar intake leads to hyperactivity and other behavioural issues. It is beneficial to monitor and regulate sugar intake for kids.

Check the nutrition panel for the quantity of sugar present per serving size and then derive a percentage value. For example, if a serving size of 100g contains 60g of sugar, it has 60% sugar. Also, be mindful of the source of sugar - Is it natural or artificial?

Ingredients List

Go through the ingredients list for wholesome and familiar items. Usually, foods with shorter ingredient lists are healthier. Say no to long ingredient lists that contain additives, fillers, artificial colours, sweeteners and preservatives. Scan for whole grains, natural ingredients, real fruits and vegetables. Less processing means healthier food. 

Allergen Information

Culprits like nuts, dairy or gluten can creep into food packs either by being a direct ingredient or being processed in the same plant where they prepare the packaged food. 

Such information must be prominently displayed on the pack so that you can be wary of the contents of any packaged food that could be sensitive for your child. 

Even if your child isn't allergic to any ingredient, it is equally essential to be aware of these ingredients to prevent adverse reactions. 

Tips for Interpreting Snack Labels

Once you understand some key things you need to be looking at, you too can become a pro at deciphering kid's snack labels. Understanding nutrition labels for kids is easy. 

Don't Unquestioningly Believe All Claims

Claims usually make a product look healthier and better than what it is. Claims like 'All-Natural', 'Low-Fat', 'No Added Sugar', and 'Made with Real Fruit' should be taken with a pinch of salt. A fruit bar may say 'made with real fruit', but on the flip side, the nutrition label can read made with 2% real fruit. See the discrepancy there?

Compare Different Brands

Before you zero down on your pack, take a few minutes to review the nutrient profile of similar brands. Refrain from assuming that this will be the same across the category. You can find a better option if you look deep enough. 

Prioritise Whole Ingredients

Avoid processed foods as far as possible. Look for whole ingredients like whole wheat, whole grains, real fruit, and natural ingredients. 

Limit Sodium

Consuming too much salt can cause health issues like high blood pressure, which concerns children and adults. Watch out for this number on the label.

Opt for Fibre-Rich Foods

Favour dietary fibre when choosing snacks for children as this aids digestion and keeps them fuller for longer. Such foods also help maintain healthy blood sugar levels. 

Helping Children Decipher Labels for Themselves

As parents, you can't be around at all times. It would help if you taught your children to make the right decisions about their health. Reading food labels is an essential life skill that will go a long way. 

Make it Fun and Interactive. 

Involve and engage your child in your shopping process. Tell them that reading food labels is like solving a puzzle. Let them pick out their snacks and then read and compare labels. 

Explain Key Terms.

Teach your children the meaning of key terms that appear on food labels. For example, serving size, calories, sugar, ingredients, etc. Explain why some ingredients are better than others.

Checking Basics Like Expiry Date

Show your children how to check basic information like expiry date so that they consume only safe and fresh products. Teach them that expired products may not be nutritious or safe to eat.

Setting Nutrition Goals

Help your child set simple nutrition goals like choosing snacks with high fibre content or lower sugar. Please encourage them to make choices based on these goals.

Creating Visual Aids

Make the most of your time together with art and craft. Create a 'healthy snack' poster together and list their favourite and healthy choices.

Wrapping Up

Reading food labels for parents is vital to help them offer healthy snack options for kids. Familiarizing oneself with serving sizes, calories and energy content, carbohydrates, proteins, and other nutrition information enables you to make informed snack choices for your kids. Plus, it paves the way for a healthy future for your children. Passing this knowledge on to them will help sustain this habit for a lifetime. Happy Snacking!