Eat Right: Guide to guilt-free goodies for a birthday bash

Chips, soda, pizzas, popcorn, mac & cheese, burgers, cake pops, doughnuts, muffins, fries, the list is endless when it comes to celebrating a kids’ birthday at home. Parents serve these foods because they are considered comforting and enjoyable, making them a hit at parties where the goal is to create a fun and celebratory atmosphere. Also these items are often considered ‘kid-friendly’. Children tend to enjoy these, and serving them at a birthday party can increase the chances of children being excited and satisfied with the food choices.

While parents go out of their way to lay a lavish spread for the party, they don’t even realise that in the above mentioned foods, there is sugar overload; it is extremely unhealthy for kids’. Exposing children to excessive amounts of junk food at a young age can establish unhealthy preferences and make it harder for them to develop a balanced and nutritious diet later in life. Junk food often lacks essential nutrients such as vitamins, minerals, and fiber.

According to Dt Deepika Dua Arora, (Dietician) with her practice at Mutation Diet Clinic and mother of students who study at Apeejay International School, Panchsheel Park there are several reasons why parents may have a birthday party which mostly comprises junk food items.

“Besides the fact that it is convenient to serve items that kids love, lack of awareness with regards to alternatives is a major contributor. The truth is that there are several healthy and tasty options in the market. You can buy wheat bun, you can buy millet noodles. Then there are wheat-based pizza bases and even wheat pasta. A parent can use these to whip up some very tasty yet nutritious treats at home,” Arora said.

So how do you make them? “Make pizzas using a base made with wheat. Add lots of veggies like corn, capsicum, mushrooms, and even tomatoes; grate cheese on top and bake it for 10-15 minutes until the cheese on top melts. This is a hit at birthday parties. Noodles are a hit at such events. Make millet noodles which take only a couple of minutes to cook. Add veggies and sprinkle the masala. Kids can be served momos made from wheat flour as well,” Arora recommended.

 She quickly points out that since she has small kids herself, she is always looking for healthy options for her children. “Nachos chaat is a great starter. Layer the nachos on a flat plate, add sweet corn, spring onions, red onions and tomatoes. Grate some cheese and viola and you have a tasty and healthy dish. Serve it with a dip made from hung curd. While birthday cakes may be a challenge for most parents, making cupcakes or muffins with jaggery, bananas, wheat flour and chocolate chips can satisfy the sweet tooth,” Arora shared.

As for the drinks, don’t reach put for sodas, she said. Make aam panna, or lemonade or fresh fruit punch. “There are some healthy drinks available in the market that come in small packaging which the kids will enjoy,” Arora said.

Given that post-Covid many children in the age nine to 16 are facing health issues, eating healthy has become paramount. “So many children in this age group visit for several health issues like diabetes that it has become imperative that we all, as a family, eat healthy, nutritious yet tasty meals,” Arora stressed.

There are several healthy and tasty options in the market. You can buy wheat bun, you can buy millet noodles. Then there are wheat-based pizza bases and even wheat pasta. A parent can use these to whip up some very tasty yet nutritious treats at home

–Dt Deepika Dua Arora, Mutation Diet Clinic and mother of students who study at Apeejay International School, Panchsheel Park

Significance of serving healthy yet tasty bites at a birthday party for kids

Promotes a balanced approach: By offering both healthy and tasty treats, you encourage a balanced approach to eating. It teaches children that they can enjoy delicious food while also making nutritious choices.

Supports overall well-being: Providing healthy options ensures that children get essential nutrients and vitamins, which are crucial for their growth and development. It promotes their overall well-being and helps them establish healthy eating habits.

Accommodates dietary restrictions: Some children may have dietary restrictions or food allergies. Offering a variety of healthy treats ensures that all children can participate in the celebration and enjoy the food without worrying about potential health risks.

Sets a positive example: Children often look up to adults and imitate their behaviors. By serving healthy treats, you set a positive example and demonstrate the importance of making nutritious choices influencing food habits in the long run.

Energy and focus: Sugary treats can cause energy spikes and crashes, leading to hyperactivity and difficulty in focusing. Offering healthy options like fruits, vegetables, and whole grains provides sustained energy and helps children maintain focus during the party activities.

Variety of flavours and textures: Healthy treats can be just as delicious and appealing as their less healthy counterparts. Incorporating a variety of flavours, textures, and colors in your menu ensures that children experience different tastes and encourages them to try new foods.

Positive impact on the environment: Many healthy treats, such as fresh fruits and vegetables, are often locally sourced and have a lower environmental impact compared to processed or packaged snacks.