By Divya Achrekar, Deputy Manager, Clinical Nutrition & Dietetics at Narayana Health, SRCC Children’s Hospital, Mumbai
At the supermarket, the aisles are stocked with colourful boxes and packages, all screaming ‘healthy’. Every product has labels that say it will make your children stronger, smarter, give them lots of energy, and tasty foods. Words like ‘whole grain’, ‘sugar free’, ‘enriched with’ are printed on them, which appeal to your conscience. However, not every product on the shelves is good for your child.
In the midst of hectic schedules, packaged foods offer an easy way to provide what parents believe is nutrition. This is a common feature in most urban homes. These foods**, however, often contain high amounts of sugar and artificial additives.** To understand the actual ingredients, read what is printed on the back of the packaging.
Let’s look at the five kinds of common packaged foods that are not as healthy as they seem.
*The Healthy Cereals: A Sugar Problem*
Breakfast is an important meal of the day, and many households rely on cereals as a quick option for children in a hurry. Most cereal packs often use colourful cartoons and puzzles to attract the attention of children. These cereals do contain grains, but not always as the main ingredients. Sugars are usually hidden in the form of flavouring such as frosted, honey glazed, or chocolate. The list of ingredients such as maltodextrin, high-fructose corn syrup, or honey, can make blood sugar levels rise, giving an instant energy boost but can also crash just as fast.
Cereals are not the same as eating carbohydrates like poha, upma or oats porridge. These traditional foods give you long-lasting energy and are fibre-rich, while many packaged cereals contain less fibre and more added sugar than traditional breakfast options.
To make a fair choice, read the nutrition table at the back, look for the line that says “added sugar” and make sure it is not more than five grams per serving. Also make sure the first ingredient is a grain like whole wheat or oats. If the list of ingredients is long, check for artificial colours or thickeners.
Fruit Juices and Drinks:More Sugar, Less Fruit
Many parents think that fruit juice is a healthy choice. The truth is, many packaged juices are not ideal as they can contain a lot of sugar and not enough real fruit. There is a difference between 100 per cent fruit juice, fruit nectar and fruit drinks. A 100 per cent fruit juice is actually not as good because it is devoid of fruit fibre. Without fibre, the sugar in the juice gets absorbed into your child’s bloodstream quickly. A 200ml serving of fruit juice can contain a substantial amount of naturally occurring and added sugars, often comparable to the sugar found in several pieces of fruit. Regular consumption of sugary drinks may contribute to excess calorie intake and metabolic health concerns over time.
Eating a whole fruit is a better alternative to juice. It contains essential fibre which helps with digestion and controls blood sugar levels. An orange or apple can help with dental health and makes the child feel full, so they tend to avoid junk foods.
The best drink is water. Get your children in the habit of drinking water frequently. For a healthy twist, add cucumber, mint or citrus slices in the water. If you must choose a juice, limit the intake. Or give a glass of freshly squeezed fruit along with the pulp, adding only water, if needed, and skipping sugar. Whenever possible choose fruit as a snack instead of juice.
*Packaged Biscuits and Cookies:* Not Good for You
Biscuits are a favourite snack in India. But many commercially produced biscuits are high in refined flour, added sugar and unhealthy fats. They are often made with refined wheat flour, which is rich in starch that is rapidly broken down into glucose during digestion, causing blood sugar levels to rise quickly. Some biscuits contain fats such as vanaspati or highly processed oils, which may contribute to health concerns when consumed frequently.
We often see biscuit packs with words like ‘digestive’ or ‘multigrain’ to make them seem healthy. However, ‘digestive’ biscuits can contain high amounts of sugar and refined flour, while ‘multigrain’ biscuits may contain only a small amount of whole grains.
To make a healthy choice, prioritise snacks that contain protein, healthy fats and fibre. Nuts, seeds, fresh fruit and curd are good choices. If you want to give your child baked goods, try making them at home with whole wheat flour or oats. You can use sweeteners like jaggery or dates in smaller quantities in place of sugar. Although jaggery and dates may contain some additional nutrients, they should still be used in moderation because they contribute to overall sugar intake. When you buy packaged snacks, look for options with short ingredient lists that you recognise.
*Flavoured Yoghurts and Dairy:*
Too Much Sugar Yoghurt is a healthy food. It has probiotics and calcium which are important for children’s health. Flavoured yoghurts and milks are not as healthy, though they are often marketed as fun choices. They contain a lot of added sugar. A small cup of flavoured yoghurt can have as much as two or three teaspoons of sugar. This is certainly not good for children.
Flavoured yoghurts contain ingredients like preservatives and thickeners, which do not add much nutritional value. Some children may also be sensitive to the colours and flavouring agents.
To make a healthy choice, buy plain unsweetened yoghurt which is more versatile and healthier. If your child does not like the taste of plain yoghurt, you can add some sweetness with fresh berries or a little bit of honey, sprinkle cinnamon or cardamom powder for a rich flavour. Remember that honey is also a form of sugar and should be used sparingly. This way you control what goes into your child’s body. Better still, traditional dahi (curd set at home) makes for a better choice.
The same logic applies to milk – avoid sugary flavoured milks in cartons. Opt instead for homemade buttermilk or milk sweetened at home with some real fruit, cocoa powder and nuts like almond or pista.
*Healthy Bars and Energy Bites: Not as Healthy
Granola bars, protein bars and energy bites are sold as healthy choices, but they are not always what they seem. Many of these bars are basically candy bars in disguise. They have ingredients like glucose syrup, invert sugar and rice syrup that provide calories but not nutrition. A single such bar can have calories and as much sugar as a standard chocolate serving. Eating these granola/protein bars regularly can lead to excess calorie intake and other health concerns in children.
The packaging may list ingredients like oats, nuts and real dried fruit, but these are often paired with added sugar or glazes. This, when combined with syrup and processed grains, can affect blood sugar levels.
To make a choice, scrutinise the label carefully. Avoid products that list sugar, syrup or honey as one of the first three ingredients. Try making your own energy bites at home with dates, walnuts and shredded coconut. They are easy to pack, are free from additives, and provide energy for growing bodies.
Conclusion
In conclusion, the healthy-food trap is a challenge for every parent, but one that can be overcome. Be aware of the sugars, fats and refined grains in products that are marketed as healthy.
Marketing claims on the front of a package do not always reflect its nutritional value. By looking beyond the attractive pictures and slogans, and reading ingredient lists and nutrition labels carefully, you can make more informed choices and build healthier eating habits for your children.
