A Guide for the Child Party Animal

My pediatric clients know how difficult it is to go to parties, celebrations, or gatherings that have food as a central focus.  This is a problem with which adults are often challenged, but is a growing reality for many children, too.

School parties, birthday parties, end-of year celebrations, holiday festivities and sporting event gatherings are just a few of the regular party events that children face.  And many of the parents I work with are frustrated with the number of food-focused events their children have to tackle, especially if healthy eating is a priority, or weight is an issue.

“I can’t decide what to eat…I want it all!”.  “There are so many desserts and they all look good…”.  “All my favorite foods seem to be at parties.”  These are real sentiments from real children.  

True, it seems that parties and celebrations are loaded with temptations and often offer all the “fun” foods that may be regulated or infrequently found at home.  While you or your child may feel that attending a party is a lost cause when managing the balance of healthy eating during festive events, there are some strategies that can be useful in approaching the party scene.

Here are some approaches to think about BEFORE you get on the party eating circuit:

• Survey the foodscape.  Check it all out (the food that is) without eating anything.  Look at all the offerings, make mental notes of what you’d like to eat, what looks interesting, and what is an absolute no-go.
• Select the most important and special dessert (or junk food item) –the one you cannot leave without eating!  Being good or selecting the “healthier option” may leave you feeling deprived and unsatisfied.
• First Course: Fruits and Veggies.  Fill your plate with fruits and veggies first (and eat them).  You will have started to quell the hunger pains, and contributed to the overall health of your day.
• Don’t be a cow! Cow’s are notorious for grazing…eating all day long.  Individuals tend to lose track of how much they have eaten when they graze;  the same goes for drinking calorie-rich beverages.  Rather, be a dog–make your plate (or bowl!), eat it, and move on!
• Limit your sodas.  The calorie and sugar content of sodas and other sugar-sweetened beverages are significant and can add up, especially when children are having a good time (and not paying attention to how much they are drinking).  Remember, all sweets are treats and count as “fun foods”, even the ones you drink.
• Eat like a Spaniard…on a little plate, with a little portion.  Savor the flavor of little bites of different foods, rather than a large portion of one food.

These strategies may help your child be more thoughtful in their food choices, and make good decisions at parties. It also gives them strategies to use when faced with tough decisions: which “fun foods” and how much?

You wouldn’t give your child an unlimited budget for a shopping spree!  Take the same approach with smorgasbords– teach your child how to manage “fun foods”, especially at parties, for a lifetime of smart spending.