How to wean children off junk food

My five-year-old son loves junk food and processed snacks. He especially loves chocolate biscuits. How can I motivate him to eat healthy food? — Reshmi Kiran, Mumbai As toddlers transition from early childhood, parents are confronted with the challenge of controlling children’s consumption of fast food and processed snacks. In metro cities in particular, the accessibility and availability of these unhealthy options poses challenges to instilling healthy eating in young children. My suggestions: Parents play a pivotal role in shaping their children’s eating habits. Model healthy eating behaviour by demonstrating a preference for nutritious, homemade foods. This will set a powerful example for young children. Engage and involve children in meals planning and the preparation process. This generates a sense of ownership in the food they eat, while also being an educational and enjoyable activity. Children will develop appreciation for diverse foods and their nutritional benefits. Educate children about the importance of healthy eating in a language they understand. Simple explanations about how different foods contribute to growth, energy, and overall well-being will empower them to make informed choices. I am the mother of a three-year-old child. How can I ensure a nutritionally balanced diet for my child despite leading a fast-paced lifestyle? — Manasvi Lohit, Bangalore With parents often leading hectic lives, there is a propensity to rely on convenient but nutritionally deficient processed foods. Additionally, irregular eating and meal timings exacerbate nutritional gaps in a toddler’s diet. You need to make the effort to ensure your child eats a balanced diet despite a demanding urban lifestyle. Make a conscious decision to avoid processed and junk foods and provide homemade meals and snacks. Many Indian snacks are made from nutritious ingredients. My family is non-vegetarian. However my 15-year-old, influenced by the idea of vegetarianism, has turned vegan. I’m worried that he will lose out on important nutrients in these crucial developmental years. Please advise. — Deep Chakraborty, Kolkata Urban India is witnessing a rise in vegetarianism and veganism. You can support his growth and overall health during these important developmental years by providing him vegetarian food rich in protein, vitamins and calcium. Protein. Include plant-based protein sources such as beans, lentils, tofu, and quinoa in his diet. This will also improve his amino acid profile. Vitamin B12 and iron. These nutrients are primarily found in animal products, so I recommend fortified foods and, if necessary, supplements to meet the nutritional requirement for Vitamin B12 and iron. Calcium. Dairy products are a good source of calcium. However, if your teen is avoiding dairy foods, fortified plant-based milk, green leafy vegetables, and tofu can also provide adequate calcium. Calcium is essential for good bone health. (Dr. Mamata Panda is Senior Consultant – Paediatrics, CARE Hospitals, Bhubaneswar) Facebook Twitter LinkedIn WhatsApp