My five-year-old loves eating noodles, pasta and pizza — all of which are made from unhealthy refined flour — and shuns fruits and vegetables. How do I help him develop good food habits?
— Meenakshi Kiran, Bengaluru
You need to make efforts to include locally available nutritious foods in your son’s diet to promote his orderly physical growth and development. My recommendations:
Whole grains. Whole grains such as ragi (finger millet) and bajra (pearl millet) provide essential nutrients and fibre.
Fruits and vegetables. Opt for seasonal and locally sourced fruits and vegetables. Incorporating indigenous produce into your child’s diet not only supports local farmers but also provides fresh produce without preservatives.
Homemade food. Prepare traditional foods at home using locally sourced ingredients. This will not only meet his nutritional requirements but also introduce him to your state’s culinary heritage.
Gradual changes. Abrupt dietary changes can be met with resistance. Implement dietary changes gradually, allowing him time to adjust to healthier food choices. Begin with small modifications, such as incorporating more vegetables and whole grains.
My ten-year-old plays cricket for two hours after school and is hungry after practice. Please suggest some healthy snacking options.
— Rama Vikram, Chennai
Baked snacks. Replace fried snacks with baked or roasted alternatives. For instance, baked samosas, bread-based snacks, and roasted chickpeas, nutritious alternatives to deep-fried foods.
Fruit chaat. This is an excellent, healthy snack option. It not only satisfies sweet cravings but also provides essential vitamins and minerals.
Nuts and seeds. Add almonds, walnuts, and pumpkin seeds to his snacks box. They provide healthy fats, protein, and micronutrients.
Education. Children are more likely to make positive food choices if they understand the implications of their dietary habits. Provide information about the long-term adverse effects of junk food on energy levels, mental well-being, and physical health.
Meal planning. Involve children in the planning and preparation of meals. It inspires them to make positive decisions about their diet, while making sure that parents also respect the food preferences of children.
My three-year-old sees his friends eat junk food and wants to do likewise. What should I do to promote healthy eating in my preschooler?
— Shakira Shinde, Pune
Meal planning. Despite the frenetic pace of city life, take time to incorporate meal planning into your routine. This involves preparing a weekly menu that includes a diverse range of foods from different food groups. By planning ahead, you can ensure that toddlers receive a variety of nutrients essential for their physical and cognitive growth.
Healthy snack alternatives. In lieu of processed snacks that are high in sugar and low in nutritional value, offer healthier alternatives. Nutrient-rich snacks such as fresh fruit, yogurt, and unsalted nuts are convenient and wholesome snacks for toddlers.
Hydration. Proper hydration is paramount to a toddler’s well-being. Water, diluted fruit juices, and herbal teas are also good options.
(Dr. Mamata Panda is senior consultant, paediatrics, CARE Hospitals, Bhubaneswar)
