Alternatives: minicupcakes, sparkling punch and applesauce for oil

Party tips

Celebrations should be special but nutrition advocates say there are lots of way to do that without relying on empty-calorie foods. Here are some of their tips:

Try toppings. Dust cupcakes with powdered sugar instead of mile-high frosting. Put sprinkles or a little sugar on top of low-fat muffins before baking for a festive touch.

Skip pop. Serve low-fat chocolate milk, 100 percent juice or sparkling punch (seltzer and fruit juice).

Downsize. Bring minicupcakes instead of full-sized ones.

Make a fruit sundae bar or banana "splits" with chopped fresh fruit, low-fat yogurt and granola.

Cut sandwiches in shapes. A cookie cutter makes a healthful sandwich special.

Don't use food as rewards or prizes for games.

Look for alternatives. Bring stickers, pencils or small toys to pass out to classmates. Purchase a book for the classroom or library in the child's name; donate recess toys or a class board game.

Slip in substitutes. Use applesauce for half the oil in a recipe; trade whole-wheat pastry flour for half the white flour.

Share equally. All kids should exercise and eat nutritious foods with occasional treats, said nutritionist Adrienne Dorf. Don't let slim kids eat junk food and insist overweight children only eat healthful snacks, she said.

Sources: Action for Healthy Kids; University of California Cooperative Extension; "The Healthy Lunchbox" by Marie McClendon and Cristy Shauck; Adrienne Dorf with Public Health — Seattle & King County's Child Care Health Program.