Healthy Parties

How to host healthy parties with minimal sugar and salt overload.

Healthy parties require healthy food and fun. Here is some advice for hosting healthy parties where children eat well and have great fun.

When it comes to children’s parties, most parents will have to deal with the likelihood of a sugar overload, from the chips and sweets children stuff into their mouths when they arrive to the icing licked off countless cupcakes. You may even hear audible sighs as parents grudgingly accept stuffed party packs to take home.

problem foods

The sugar from fizzy drinks, sweets and processed food often causes a spike in glucose levels, followed by a drop, causing increased adrenaline and hyperactivity, says dietician Anel Kirsten. This is aside from other potential problems like stomach ache, tooth decay and becoming overweight.

Salt is another common ingredient in party foods. While small amounts may be okay, the high levels of salt found in party dishes can cause problems later on in life. Kirsten says items like crisps and savoury biscuits are loaded with salt and hydrogenated oils, so this type of food should be avoided.

While some fats can be beneficial, transfats and hydrogenated fats are not. These are often found in processed foods like pastries, biscuits, chips or commercially baked goods, notes Kirsten.

Read more about healthy choices.

tips to ensure healthy parties

Don’t cancel your party just yet. Here are some ways to ensure your children have a healthy, fun time:

Before leaving for a party give your children a healthy snack, says Kirsten. That way they’ll be full and won’t need to fill up on junk food.
If it’s your child’s party, go for healthy options and limit the junk. Children will choose unhealthy food first, so don’t give them this choice.
Serve water or diluted fruit juice instead of fizzy drinks. Make it fun by adding funky straws and cocktail umbrellas. Or make a batch of fruit smoothies.
Healthy snack options could include dried fruit, nuts, biltong, pancakes, fruit kebabs, homemade popcorn and fruit juice and yoghurt ice lollies.
Veggie sticks and dips are a good choice. Try hummus, cream cheese or guacamole.
Make a savoury snack platter. Kirsten suggests adding mini meatballs, cheese wedges, cocktail sandwiches, mini quiche, chicken pieces, baked potato wedges and mini hamburgers.
Look out for low GI cake or cupcake recipes or premix. You can also try using a cream cheese or cream frosting, instead of traditional sugary icing recipes.
Make healthier party packs. This might mean giving a small toy or activity instead of sweets and chips. Or you can go for healthier options like biltong sticks and homemade popcorn. If you do want to give sweets and chips, then just cut down on the quantity.
Once the party is over and you’re back home, give your children a proper snack or meal, with protein and soluble fibre, such as beans, apples, bananas or carrots. Kirsten says this will help with glucose control, preventing dramatic spikes and drops.