But then one wonders weren’t high fat/ sugar also a part of an older generation eating habits? But they were not obese or unhealthy. Well, today kids are much less active than before. They get no exercise; they have TV’s, computers, video games, and indoor games. They sit inside with them rather than going outside to play. Along with lack of activity, there is mindless eating in front of the TV/ computer with the fridge in the vicinity! The weight gain leads to overweight and obesity leads to serious problems like hypertension, diabetes, and heart diseases much earlier in life.

Proper nutrition begins at home with the foods you buy and prepare. Giving your child a healthy start with good eating habits is worth the effort. Food provides the energy your child needs to grow, learn, jump, stretch and play. It provides the nutrient base necessary for building a strong and healthy body. Food also provides immediate information to the body. It can make your child feel full and re- energized or tired, jumpy and irritable. The breakfasts you give your child, the lunches eaten at school, the snacks you provide, the dinners you prepare – all provide the building blocks for every cell in your child’s body.

For many parents mealtime becomes a battleground where either they lose or win. One often hears parents complaining about their children being ‘problem eaters’, ‘poor eaters’, ‘mainly snackers’ etc. This is not the child’s fault. The parents have not taken an effort to instill proper eating habits and food behaviours in children. Most often it is also a ‘monkey see, monkey do’ situation. As children grow, they are watching for clues on food choices. Youngsters will copy many habits, likes and dislikes of their parents.

Here are some tips to help today’s parents: - 

• Good foods promote health and growth; they give energy for play and learning. But after age one, children grow more slowly and may eat less; what they eat and not how much is important.
• Give them a variety of wholesome foods to encourage healthy food habits. For e.g., don’t lay too much stress on milk at the cost of other foods.
• Serve meals and snacks at regular times and in a calm atmosphere.
• Remember, it is normal for a child to refuse a certain food from time to time, try the food again another day.
• Use food to nourish, not to reward or bribe. Don’t use phrases like – "If you eat well, you can have a chocolate." Or "No dessert until you eat your vegetables."
• Since children irritate those around them. Make sure your eating habits are a good example.
• Too much food is discouraging. Serve child – size portions for child’s appetite.
• Be sure that snacks are nutritious and simple.
• Start each day with a good breakfast.
• Buy and cook healthful food.
• Let children make their own food choices from the good choices you provide.
• Avoid serving and buying highly processed and junk foods that are loaded with fat, sugar, salt and addictives.
• Decrease the intake of fat – Serve low fat milk and its products; serve more fish and poultry rather than red meats. Limit the number of eggs to 3 per week. Avoid excessive use of fried foods, ghee, and butter in meals or snacks.
• Use sugar in moderation The major threat of sugar is dental cares. Limit the amount of sweets you buy. Limit low much sweet are eaten. Allow sweets or desserts once in a while after a well-balanced meal. Discourage sweets for snacks. Do not allow indulgence of soft drinks and sherbets. Insist that teeth or brushed after sweets are eaten. Instead serve fruits/dry fruits for snacks and desserts. Encourage eating fruits/juices without sugar, honey and cream.
• Ignore your child’s requests for frequent snacks.
• Ignore "food jags" (eating only one food meal after meal). If the "jag" food is wholesome offer it at each meal with other foods. "Food Jags" rarely last long enough to cause any real harm.
• Turn off the TV/ computer at mealtime.
• Introduce exercise or any physical activity into your child’s life. 

All in all, giving a healthy start to your child lies in the hands of parents. Healthy food choices and an activity oriented life style can be taught to little kids. It just takes a little time, effort, thoughtfulness and patience to create a win- win situation by putting health and nutrition top on your and your child’s priority list.  

Madhavi Trivedi
Nutritionist and Diet Consultant