You have a big influence over foods your children eat, says Kinita Kadakia Patel

As a parent, you play an important role in shaping your children’s eating habits. You have a big influence over the environment where meals take place and the types of foods your children eat.

Easier Said Than Done — There isn’t a single parent who’s successfully managed to get their children to eat healthy or correct foods without regular tantrums and constant cajoling. Most of the time, even that doesn’t work. And it’s a common complaint that today’s kids are so much fussier than we ever were. Right parents?

An alarming number of parents today feed their children Kids’ Special’s like sugar-filled breakfast cereals, fried potatoes smiles, happy meals etc… it’s easy to feed them these yummy foods but they are incredibly unhealthy. Exposure to different cuisines and fast food make it easy to lose track of the right food choices for your child. What we forget is that children are supposed to eat just like we adults do. Instead we create special child-friendly foods that eventually lead to poor food habits, sweet tooth and refusal to eat fruits and vegetables. This results in childhood obesity, low energy levels and slow metabolism. All that before they even hit puberty!

A simple approach to promoting good eating habits is by choosing not to buy or prepare certain foods. Kids are far more adaptable than we give them credit for. For them it isn’t about healthy or unhealthy food; it’s about the look and taste of the food in front of them, as well as the packaging, presentation and colour.

Just like us children need choices, but there is a big difference between choosing and refusing. This is when the control shifts and your child is the new boss. Don’t give into their tears and tantrums. To get you back in control, a ‘take it or leave it’ approach is a must.

Kiddie snacks and junk food don’t have to be completely off the menu. They could and should be an occasional indulgence. A weekend treat perhaps, or a reward for good behaviour.

Here are a few healthy food options for kids that are relatively easy to make at home:
Slit pizza bases from the centre and make paper thin pizzas with tomato sauce (puree all the vegetables you can think of with the tomato sauce; top with cheese mixed with home-made paneer or some shredded chicken)

Whole wheat lavash pieces and salad sticks served with hummus

Whole-grain tortilla wraps with rajma and vegetables

Whole wheat frankie with minced vegetables and chicken

Vegetable soup with boiled noodles

Multigrain sandwich with tuna and vegetable filling

Oat dosas with mix dal sambhar

Apples with peanut butter

Apart from what kids eat, the amount of water they consume is also very important. Inadequate hydration is a major concern with children resulting in dehydration, constipation and low energy.
Most parents while attempting to provide adequate liquid intake for their kids often substitute with sugar-sweetened beverages like Gatorade, Tang and Carbonated beverages, instead of encouraging a good old-fashioned glass of water. Empty calories from sweetened beverages could eventually result in the same problems as empty calories from processed fast food.

Few suggestions to promote healthy hydration:
Reduce the quantity of sweetened beverages that you bring at home

Make water intake fun: fancy bottles can do the trick

Substitute with thin watery buttermilk or freshly squeezed fruit juice diluted with water

Add flavours to water: mint and lime juice, squeeze a lemon, fresh cut cucumbers, orange slices,  couple of crushed berries

When it comes to a child’s nutrition intake and problems associated with it, parenting has a lot to do with it.  It is a challenge to satisfy a child’s wants but it surely isn’t impossible. Every child is different and understanding what works best for your kid is the role parents have to perform to succeed. After all healthy kids are happy kids as well.

Stay healthy!