The upcoming Easter is a good occasion to talk about children's diet. Shops are already full of chocolate eggs, bunnies and various other Easter-themed sweets. Some parents are so keen on making their children happy for the holiday, that they enduldge them with treats, ignoring the harm this brings.

It is an indisputable fact that foods with added sugar make people sick. Children who eat a lot of sweets, especially under the age of 2, are more likely to be overweight and suffer from heart disease, diabetes and other dangerous conditions. Even more worrying is that their health is put at risk for life.

Therefore, offering healthy food and limiting "junk food" is one of our most important tasks as parents. A child's belly is quite small and we just can't let it get full on food which hinders healthy growth. Taste is cultivated and what the child finds tasty depends on us.

Studies show that what women eat during pregnancy and while they are breastfeeding affects the child's taste preferences in the future.

In this article we'll give you ideas about Easter snacks which are both healthy and tasty. Our recipes are fun, playful and easy to make. Children will be drawn to help in the kitchen and will benefit from the sensory stimulation. Be creative and have fun together as a family. Explain which foods make your child healthier, stronger and smarter, and don't miss the opportunity to teach through personal example.

Eggs have amazing health benefits

Children get to eat a lot more eggs than usual around Easter and this is great. Eggs are extremely rich in useful substances and it's no wonder that that they are called nature's "multivitamin". If there's one food that should certainly not be absent from children's menu, it's eggs.

What is it about eggs that makes them so nutritious? First of all, eggs contain high-quality proteins. Children need them the most to grow and develop. At the age of 1 to 3 years, just one large egg per day is enough to cover half of the recommended daily dose of protein. In addition, protein helps the child feel fuller, which means less unnecessary snacking on sweets, crisps, etc.

In addition, eggs are key for brain development. They contain a lot of choline - a substance that regulates the functions of the nervous system, but is barely produced by the body and therefore must be obtained through nutrition. Recent studies even show that pregnant women should eat more eggs to ensure optimal brain development of the embryo.

Eggs are also very rich in iron, Omega 3 fatty acids, lutein, vitamin A, D, E, B12 and others. They strengthen the immune system, bones and vision. Nowadays, many children continue to suffer from hidden iron-deficiency anemia, which leads to serious problems with motor and mental development, learning and behavior. Eating eggs regularly in combination with food rich in vitamin C, such as cabbage, peas, spinach and others, is a great way to deal with this issue.

When is it safe to introduce eggs to babies? The current recommendations are that parents start offering eggs after 6 months. This applies to both yolks and whites (hard-boiled). Indeed, eggs are among the biggest allergens and you should watch carefully for allergic reactions, but research shows that introducing allergenic foods early actually lowers the risk of developing an allergy.  

And is it true that we shouldn't eat too many eggs? We've heard all sorts of myths about what happens if we overeat eggs around Easter. Of course, the general rule is that no food should be overeaten. One egg a day is enough for children, but if they want to have more, it's not a problem.

What you have to be careful with is the egg dye. Some artificial colors are associated with cases of allergy, hyperactivity, asthma and other disease. That's why it's best to experiment with natural dyes such as turmeric, red cabbage, the Rubia plant and others. Learn more about painting eggs with natural dyes here.

Here are our Easter-inspired healthy snack suggestions, which can be a fun addition to your festive table.

Ingredients: Round slices of French bread or crackers, omelet circles, carrots, green leafy vegetables such as spinach or lettuce.

Ingredients: Boiled egg, carrots, cucumber, hummus. Use mashed potatoes to raise the top shell a little.

Ingredients: Boiled eggs, peppers, carrots, nuts and seeds.

Ingredients: Porridge with oats/muesli, apple, blueberries, raisins for decoration.

Take a look at our previous articles on nutrition for more information on how to feed your child a healthy diet and form good eating habits.


Yanni Papanikolaou and Victor L. Fulgoni, III. Egg Consumption in Infants is Associated with Longer Recumbent Length and Greater Intake of Several Nutrients Essential in Growth and Development. Nutrients. 2018 Jun; 10(6): 719. Published online 2018 Jun 4. doi: 10.3390/nu10060719

F. P. N. Arcanjo, C. P. C. Arcanjo, and P. R. Santos. Schoolchildren with Learning Difficulties Have Low Iron Status and High Anemia Prevalence. Journal of Nutrition and Metabolism Volume 2016.

Cover photo by Tamanna Rumee from Unsplash

"This publication was created with the financial support of the Active Citizens Fund Bulgaria under the Financial Mechanism of the European Economic Area. The entire responsibility for the content of this publication lies with the Health and Social Development Foundation and under no circumstances can it be assumed that this publication reflects the official opinion of the Financial Mechanism of the European Economic Area and the Operator of the Active Citizens Fund Bulgaria."

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