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Every year, June 7th is celebrated as World Chocolate Day. While it is an undeniable treat for all ages, there is a frequent question in the minds of parents: How much chocolate is really safe for kids, and are there any guidelines for its pleasures without compromising your child's health? We got in touch with our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, to understand healthy habits of chocolate consumption for kids and here is what he shared with us.
For the unversed, chocolate, particularly dark chocolate, has the unexpected ability to provide healthy benefits from its high antioxidant levels, valuable minerals such as iron and magnesium, and even mood-boosting and cognitive-function enhancement potential. Yet, the incorporated sugar and caffeine found in most chocolate products make moderation with caution imperative, especially for younger children.
When Can Kids Start Eating Chocolate?
Dr Tyagi advised against chocolate for children below 1 year of age, and preferably reducing or avoiding it for children below 2 years of age. This is largely because of the added sugar and caffeine present in chocolate. The digestive system is still in the developing stages in kids below the age of 2 have and their bodies are more sensitive to stimulants. According to the WHO guidelines, it is suggested that you wait until your child turns 3 years or older before introducing any substantial amount of chocolate.
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How Much is Too Much? Age-Wise Guidelines
No one-size-fits-all answer exists, and sensitivity levels differ from person to person. Nevertheless, here are some expert-approved guidelines to assist parents in understanding chocolate consumption:
- Kids under 2 years: As discussed, it is best to stay away from chocolate because of the added sugar and caffeine.
- Children 3-6 years: Small portions from time to time are the way to go. Consider 1-2 small squares of chocolate, 1-2 times weekly. Dark chocolate with a minimum of 70% cocoa content is best, as it has less sugar and more healthy compounds.
- Children 7-12 years: Moderation is still essential. A little amount (about 8-10 grams, or 2-3 squares of a regular bar) a few times per week can be okay, once more with the darker options in mind. The American Academy of Pediatrics (AAP) in 2023 recommended approximately 8g of 70% dark chocolate for ages 4-6, 11g for ages 7-9, and 13g for ages 10-12.
Are There Any Benefits Of Dark Chocolate
Dark chocolate (at least 70% cocoa) can bring a few positives to older children when had in moderation. Here are a few benefits highlighted by Dr Tyagi:
1. High In Antioxidants
Dark chocolates are rich in flavonoids, which act as powerful antioxidants and help in protecting cells from damage and supporting overall health.
2. Brain Health
The flavonoids in dark chocolates may also enhance cognitive function, memory, and blood flow to the brain.
3. Essential Minerals
Dark chocolates provide iron, magnesium, copper, and manganese, all of which are vital for the growth and development of children.
4. Mood Booster
Studies prove that dark chocolate can stimulate endorphin production, which aids in contributing to feelings of happiness and reducing stress.
5. Rich in Fibre
Lastly, dark chocolate contains dietary fibre, which helps in healthy digestion and git health for kids
Bottomline
Rather than banning chocolate altogether, experts suggest teaching your kids why excess is not necessary and teaching them how to make better choices. Today being World Chocolate Day, let's indulge in the delight of chocolate responsibly. Knowing the inside of its consumption, particularly for our kids, we can assure you that this sweet treat continues to be a source of joy and not a health issue. Savour your chocolate, but just like any dietary constraint, responsibly and in moderation!