Get the junk food generation to eat healthy

Make a timetable for nutrients at different slots
There is a common notion among people that Ayurvedic jadibutti and kadhas are not useful for children. However, this is not true. In fact, depending on the age group, children can be given herbal kadhas for increasing immunity, digestive or respiratory problems or other illnesses that are common among growing children. Ayurvedic medicines and powders are the best for them as they are beneficial for the digestive system. There is a new fad of recommending protein powders to children, but there is no need to do this. Children should get all their nutrients from the food they eat. Their diet should include leafy vegetables, fruits and food that is not oily and contains less fats. Valuable nutrients are required every day. 

A timetable can be prepared, wherein nutrients are divided into various time slots. The diet plan changes according to the age group. I recommend parents to give children shatavari powder in milk every morning. This can prove to be an excellent nutrient in their diet.
Manisha Deokar, consultant for Ayurveda & diet

A healthy breakfast is essential
in the growing years
A balanced diet plan would include the right proportion of good carbohydrates (cereals, daliya, rotis, idlis, potatoes and bananas), adequate proteins (sprouts, poultry and soyabean) and sufficient fats that we get from nuts and homemade ghee to maintain energy. Along with this, do not forget to drink lots of water.
Calcium like ragi, soya granules, tofu, paneer and other milk products are also essential nutrients for grow ing children, as they benefit the building of bones.

Nowadays, children are easily lured by junk food and refined foodstuffs, which make them lose out on fibre in their diet. Fibre is essential for children as it tackles problems like constipation that are common at this age. Salads, wholegrain cereals and fresh fruits are excellent sources of fibre.

More importantly, I recommend parents to not let children skip breakfast, which is the most important meal of the day. Breakfast items consist of maximum carbohydrates and proteins. Thus, parents should set an example for children by sticking to a balanced diet. This is how children can imbibe healthy eating habits. Regular physical activity is another requisite for good health among children. While planning a diet, people tend to forget that exercise is equally important for healthy living. It also helps to increase concentration and efficiency. Good food, sufficient water and appropriate exercise are key factors for healthy living.
Geeta Desai, diet consultant

Homemade food at the right time is the best option
Traditional Indian food is excellent for a balanced children’s diet plan. Children should get all nutrients from the meals the family eats every day. Micro and macro nutrients are required for the development of the mind and body.

Macro nutrients include carbohydrates, proteins and fats. Micro nutrients, like vitamins and minerals, need not be given in any special form. Our usual diet includes all these vital components. Parents need to ensure that children consume good food at the right time. Every family follows its own special diet and children build on it. Pulses, rotis, rice, fruits and veggies contain the nutrients required by children. External sources like tablets and supplements should be completely excluded from their diet. Children do not need supplements until a doctor advises them in special cases. Homemade food, which consists of basic elements, is by far the best for children.
Dr Manoj Nalge, child & newborn specialist

Sprouts are a better substitute
for chocolates for instant energy
I believe that children should drink milk twice a day and eat a fruit to keep the doctor away. Everything that is cooked at home, especially green leafy vegetables, should be eaten by them. Homemade food is more hygienic, balanced and nutritious.

Also, include lots of fresh fruits and salads in their diet. Chocolates are good only if eaten at the right time, as they contain sugar and provide a lot of energy. Sprouts are a better substitute for chocolates in terms of energy, so insist on them.
Moreover, I think children should be given less spicy food as their digestive systems are delicate. Junk food is a big no-no for children; this needs to be handled with tact. It is the parents’ responsibility to make children understand the importance of a balanced diet.
Shreeyanka Udgaonkar, schoolteacher

How you present a dish makes the biggest difference to your child
Fresh fruits and vegetables are the most important constituents in a child’s diet. Seasonal fruits instead of those that are stored are always better. Avoid canned vegetables and fruits completely. Fresh food is the key to staying healthy today.

Chocolates are a regular feature in people’s diets nowadays, but instead of that if you give children honey dips or fruit syrups, it would be much healthier. You can also make a fresh cream fruit salad for your child. How you present a particular dish makes the biggest difference to your child.

A proper diet chart should be followed to keep children healthy. They can start their day with a glass of milk and a bowl of oats. For breakfast, they can have idli chatni, chana khajur or a fresh fruit.

Lunch should consist of a salad, dal chawal, wheat roti and a vegetable; no chips at all during meals. At around 4 pm, children can have milk and a fruit followed by a vegetable soup at 7 pm.

Dinner again would include a complete meal that contains all nutrients. Try to include eggs in their diet. Parents should eat all veggies so that children learn to do so too.
Pooja Goel, nutritionist

Dry fruits are a great source of energy and are essential in winter
Nowadays, many paediatricians provide diet charts that children ought to follow. A balanced diet would include a good amount of proteins, carbohydrates and fats. I rely on eggs and dal that are rich in proteins; chapati and rice for carbohydrates and cheese and butter for fats. Fruits also play an important role. My children started eating bananas, papayas and chikoos when they were six months old. At this age, children can be given seasonal fruits as well. I don’t believe in banning chocolates for children; they are okay in limited amounts as they do provide instant energy.

Salads should constitute a big part of children’s diet. Dry fruits are a great source of energy and are essential in winter. A homemade vegetable soup should also be included during dinner every day. Eating junk food once in a while should not pose a problem.
Manjiri Harischandrakar, mother

Children should avoid food that contains additives
Children should be given natural food. A traditional preparation made out of a mixture of nav dhania (nine cereals and millets) that is dried and grounded into flour can be used to prepare a number of nutritional dishes.

Children should be given fruits and fruit juices that are a good source of vitamins and minerals. Sprouted grains provide vitamins. In India, eating sprouted grains has always been popular. Many parents waste money buying biscuits and chocolates for children.

These items can be replaced by dry fruits and sweets made from date fillings. After all, natural and healthy foods will keep them disease-free and fit.

Many people also take children out for dinner and let them eat fast food or preserved food items; this is a dangerous phenomenon. For example, most Chinese dishes contain monosodium glutamate (MSG) or ajinomoto, which is used for enhancing the taste.

Brominated vegetable oil (BVO) is used as an emulsifier in citrus-flavoured soft drinks. Canned or packaged foods contain preservatives, artificial colour and taste additives. Additives are chemicals that children must be kept away from, as they have an adverse impact on our health.   

A recent study in the US stating that the consumption of animal milk increases the incidence of juvenile diabetes by about 30% is alarming. The green and white revolution that is taking place in India is not positive or based on proper scientific research. Rather than going in for chemical farming to increase production, we must promote organic farming, which is a healthier option.
Dr Babu Joseph, director, National Institute of Naturopathy

Today, parents themselves are unaware of healthy eating habits
Growing children have a special requirement for essential nutrients as their growth is both physical and mental. When they are studying, they need a lot of energy, so they should be particular about their diet.

Today, parents themselves are unaware about healthy eating habits and the nutrients children require when they are growing. Due to the change in lifestyle, children are exposed to fast food and packaged foodstuffs at a young age. Moreover, when they start getting pocket money, they are tempted to taste all kinds of delicious-looking food.

Whatever is grown locally is good for health. People get acclimatised to the environment and place they reside in. Hence, vegetables, crops and fruits that are grown locally are the right choice and will provide the essential nutrients.

However, due to globalisation, we have access to a wide variety of foods that are not home-grown. Seasonal foods are healthy only if consumed in that particular period because they provide the benefits only that time. But now say, a fruit like watermelon is available throughout the year.

I would suggest people to eat seasonal foods and stress on traditional food items. It is best to avoid all the temptations in the market. Children have no clue about what is right for them, so it is the responsibility of the parents to ensure they get all nutrients. Otherwise, parents can take the help of experts to guide them.
Dr Vijaya Sathe, nutritionist