Dr. Snigdha Samanta
Dr. Snigdha Samanta is consultant neonatologist and pediatrician at Rani Hospital and Research Centre for Children, Ranchi
My 13-year-old daughter likes energy drinks because she and her friends believe they provide an energy boost on hot summer days. I want her to switch to healthy drinks. Please advise.
— Richa Goel, Delhi
Energy or caffeinated drinks are aggressively marketed and advertised to young people for instant energy boost. But in reality, consuming energy drinks is like flogging an already tired horse. Energy drinks contain excess caffeine, which increases the heartbeat, makes you feel nervous, and keeps you awake. They also often contain excessive sugar, which causes weight gain, dental problems, and increases the risk of diabetes. Drinking them too often can make your body crave them, and you might feel tired or get headaches when you don’t have one. Some energy drinks contain ingredients such as guarana or taurine, which are potent and can worsen side effects.
Instead, advise your daughter to always carry a bottle of water to provide hydration. Also, she can consume juicy and dry fruits which boost energy. Through healthy hydration, adequate sleep and a balanced diet, she will be able to maintain good energy levels throughout the day.
How can parents living in big cities such as Delhi or Bangalore adapt their children’s diets to maintain balanced nutrition through seasonal changes?
— Madhuri Gupta, Ghaziabad
Seasonal changes in metro cities impact children’s nutrition in several ways. Some curative suggestions:
- Include seasonal and local fruits and vegetables which are fresher, cheaper, and more nutritious (e.g., mangoes and watermelons in summer, carrots in winter) in the family diet.
- In summer, children usually avoid heavy meals or vegetables, preferring cold drinks and junk food. In winter, there may be a higher intake of oily and fried foods. Offer healthy alternatives like roasted snacks or homemade ice pops. Add vegetables into parathas, dosas, or smoothies to make them appealing to children. Keep seasonal cravings in check to avoid excess consumption of processed foods.
- Seasonal changes, especially monsoon and winter, bring on illnesses (like colds, flu, diarrhoea), adversely affecting appetite and nutrients absorption. In summer, children get dehydrated easily, affecting digestion and nutrients absorption. Encourage consumption of water and natural drinks such as coconut water in summer, warm soups and herbal teas in winter. Include foods rich in vitamin C (citrus fruits), zinc (nuts), and probiotics (curd) during the flu season.
- Extreme heat and cold conditions reduce children’s outdoor play time, leading to appetite loss and weight gain. When outdoor activity isn’t possible, encourage indoor games, dance, or yoga to maintain physical well-being and appetite.
My five-year-old son doesn’t like eating vegetables. I want him to eat healthy, nutritious meals. Please advise.
— Rama Devi, Chennai
Encouraging children to eat vegetables is a daunting task. But if you use the right strategies, you can get them to eat healthy.
- Try cutting fruits and vegetables into unusual shapes to make them appealing to your son.
- Children emulate adults. Lead by example by eating and enjoying vegetables.
- Begin small and celebrate when he eats small quantities of veggies.
- Involve him in washing, peeling, and presenting vegetables, thereby creating an interest in food. Children are more likely to eat food they help to prepare.
- Whenever possible, give him healthy options to choose from (“Would you like apple slices or carrot sticks?”), so that he feels in control.
- Add vegetables to foods he already likes, such as pasta and sandwiches.
- Educate him in age-appropriate language about the health benefits of eating vegetables (‘Spinach is rich in Vitamin C. Did you know that it helps your body fight germs and infections?’)
