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Dr Pooja Sharma

Nourishing Your Little Ones: A Complete Balanced Diet Guide for Urban Indian Children




In today's fast-paced urban lifestyle, ensuring our children receive a complete balanced diet is essential for their overall well-being. As parents, it's crucial to be well-informed about the nutritional needs of our little ones, especially in a country as culturally diverse as India. With an influx of processed foods and busy lifestyles, the traditional nutritional practices of India are sometimes overlooked. However, these age-old methods, deeply rooted in our culture, can offer the balanced diet that growing children need. This blog explores the importance of a balanced diet, common nutritional deficiencies in children, and how traditional Indian foods can provide optimal nutrition. We'll also discuss combating childhood obesity, the impact of junk food, and the pivotal role of parents and caregivers in fostering healthy eating habits.


Understanding Children's Nutritional Needs


Children are constantly growing and developing, making it imperative to provide them with a balanced diet that meets all their nutritional requirements. In urban India, where processed foods are easily accessible, it can be challenging to ensure that our children are consuming the right nutrients.


Key Nutrients for Growing Children





  • Proteins: Essential for growth and repair of tissues. Sources include lentils, beans, dairy products, eggs, and lean meats.

  • Vitamins and Minerals: Play a crucial role in various bodily functions and overall immunity. Encourage the consumption of a variety of fruits and vegetables to meet these needs.

  • Healthy Fats: Important for brain development and energy. Include sources like nuts, seeds, coconut, and fatty fish in their diet.


Crafting a Complete Balanced Diet Plan


Here are some meal ideas to include in your child's diet, however it is important to encourage your child to explore and appreciate various regional dishes to broaden their palate and nutritional intake.


Breakfast Ideas:


  • Poha/Upma: Include chopped vegetables and top with spouts added nutrients.

  • Parathas: Stuffed with vegetables like spinach, cauliflower, beetroot or paneer.

  • Idli or Dosa: Serve with sambar and coconut chutney for a well-rounded meal.


Lunch and Dinner Options:


  • Dal and Rice: A staple meal providing proteins and carbohydrates.

  • Vegetable Pulao: Packed with veggies and aromatic spices.

  • Chapati with Paneer/fish: A nutritious combination of whole wheat bread and cottage cheese.


Snack Time Treats:


  • Fruit Chaat: A colorful mix of seasonal fruits.

  • Yogurt: Sprinkle with seeds or granola for added crunch.

  • Homemade Baked Veggie Chips: A healthier alternative to store-bought snacks.

  • Nuts and seeds

  • Makhanas



Daily Nutritional Requirements for Different Age Groups 


-   Infants (0-1 year):   Breast milk or formula is the primary source of nutrition. As they grow, introduce mashed fruits, vegetables, and cereals.

-   Toddlers (1-3 years):   A mix of fruits, vegetables, grains, proteins, and dairy products should be offered. They need around 1,000-1,400 calories daily.

-   Preschoolers (4-6 years):   They require 1,200-1,800 calories daily, with a balance of all food groups.

-   School-age children (7-12 years):   1,600-2,200 calories daily, with a focus on whole grains, lean proteins, and plenty of fruits and vegetables.


Hydration Is Key





Make sure your child stays hydrated throughout the day. Offer water, buttermilk, coconut water, or juicy whole fruits like water melon, oranges etc.



Common Nutritional Deficiencies in Indian Children

 

Nutritional deficiencies are a significant concern in India, especially in urban areas where diets often lack essential nutrients. Research shows prevalence of Iron, Iodine, Vitamin A, and Vitamin D Deficiencies in Indian children. Following is a brief about these deficiences and how to avoid them:


  • Iron Deficiency Anaemia   is prevalent due to insufficient intake of iron-rich foods. This can lead to fatigue, poor concentration, and delayed cognitive development.

  • Iodine Deficiency   can cause goitre and developmental delays. Despite efforts to iodise salt, deficiency remains in some regions.

  • Vitamin A Deficiency   affects vision and immune function. It’s a leading cause of preventable blindness in children.

  • Vitamin D Deficiency   is increasingly common due to limited sun exposure and low dietary intake, leading to rickets and bone deformities.

 

  Signs and Symptoms to Watch For 

  • Iron Deficiency:   Fatigue, pale skin, frequent infections, and poor appetite.

  • Iodine Deficiency:   Swelling in the neck, weight gain, and fatigue.

  • Vitamin A Deficiency:   Night blindness, dry eyes, and frequent infections.

  • Vitamin D Deficiency:   Bone pain, muscle weakness, and delayed growth.

 

 Traditional Indian Foods for Optimal Nutrition

 

India’s rich culinary heritage offers a plethora of nutrient-dense foods that can help combat these deficiencies and provide balanced nutrition.

 

  Nutrient-Rich Foods from Various Regions 


  • North India:   Dishes like rajma (kidney beans), palak/saag , matter paneer (green peas with cottage cheese), and chole (chickpeas) are rich in proteins and iron.

  • South India:   Sambar (lentil stew), rasam (spiced soup), and dosa (fermented rice crepe) are excellent sources of vitamins and probiotics.

  • West India:   Theplas (spiced flatbreads), poha (flattened rice), and bhakri (millet flatbreads) offer a good mix of carbohydrates, fibre, and minerals.

  • East India:   Dishes like fish curry, dal (lentils), and leafy greens provide essential fatty acids and proteins.

 


Incorporating Traditional Diets into Modern Nutrition Plans 


  • Balanced Thalis:   A traditional thali (platter) includes a variety of dishes that ensure a balance of all essential nutrients.

  • Seasonal Eating:   Consuming foods that are in season can ensure freshness and nutrient density.

  • Fermented Foods:   Dishes like idli, dosa, butter milk and dahi (yogurt) support gut health with beneficial probiotics.


Combating Childhood Obesity and Overweight

 




Urbanisation has brought with it a rising trend of obesity among children, primarily due to sedentary lifestyles and poor dietary choices. The easy availability of junk food, coupled with reduced physical activity, has led to an alarming increase in childhood obesity in cities. This not only affects physical health but also contributes to psychological issues like low self-esteem and depression.

 

Preventive Measures and Healthy Lifestyle Tips 


  • Encourage Physical Activity: Ensure that children get at least 60 minutes of physical activity daily, whether it’s playing a sport, dancing, or just running around.

  • Limit Screen Time: Reduce the time spent on TVs, computers, and mobile devices, which often replaces physical activities. Always remember, it is not the time children spend with screen, but the time lost doing activities that help them explore and discover the world around them. Time spent watching screen is the time lost being a child!

  • Mindful Eating: Teach children to eat when hungry and stop when full, rather than mindlessly snacking. Never force feed children.

  • Lead by Example: Set a good example by eating nutritious meals yourself, showcasing healthy habits for your child to emulate.


 Impact of Junk Food and Processed Foods

 

Junk food has become a staple in many urban households, leading to a range of health issues in children. The high levels of sugar, unhealthy fats, and sodium in junk food contribute to obesity, diabetes, heart disease, and behavioural problems like hyperactivity.

Many processed foods, even those marketed as healthy, contain hidden sugars. These can lead to tooth decay, weight gain, and an increased risk of developing chronic conditions.

 

Encouraging Healthier Alternatives 


  • Home-cooked Meals:   Prepare meals fresh at home as much as possible.

  • Nutritious Snacks:   Replace chips and chocolates with fruits, nuts, and whole-grain snacks.

  • Healthy Baking:   Opt for baking rather than frying, and use natural sweeteners like honey or jaggery.

 

 The Role of Parents and Caregivers in Children’s Nutrition

 

Parents and caregivers play a crucial role in shaping their children’s eating habits and attitudes towards food. Here are some tips for Planning Balanced Meals:

 

  • Include All Food Groups:   Ensure that meals include proteins, carbohydrates, fats, vitamins, and minerals.

  • Portion Control:   Serve appropriate portion sizes to avoid overeating.

  • Involve Children:   Let children help in meal planning and preparation to spark their interest in healthy eating.

 

Importance of Setting a Good Example 


Children often mimic the behaviours of their parents. Eating a balanced diet yourself and maintaining a positive attitude towards food can influence your children to do the same.





 

Creating Healthy Eating Environments 


  • Regular Meal Times:   Stick to regular meal times to create a routine.

  • Limit Distractions:   Encourage eating at the table rather than in front of the TV.

  • Family Meals:   Eating together as a family can foster better eating habits and improve family bonds.

 

 Promoting Healthy Hydration and Lifestyle Habits

 

Staying hydrated is often overlooked but is vital for children’s overall health. Water is essential for digestion, nutrient absorption, and temperature regulation. Encourage children to drink water regularly, especially during physical activities. Avoid sugary drinks, which contribute to obesity and tooth decay. Sugary beverages like soft drinks, fruit juices, and energy drinks are high in empty calories and can lead to weight gain and other health issues. Opt for water, milk, coconut water or natural fruit-infused water instead.

 

An active lifestyle complements good nutrition. Encourage outdoor play, sports, and other physical activities to keep children fit and healthy.


Limited screen time- numerous researches have found excess and unsupervised screen time as a threat to children's growth and wellbeing. It is best to keep children engaged in activities which involve all senses and develop their motor skills.


Do not use food as reward- Rewarding children with food can unintentionally create an unhealthy relationship with food that may persist into adulthood. When food is used as a reward, children may start associating certain foods, especially treats and sweets, with comfort, pleasure, or even a sense of achievement. This can lead to emotional eating, where food becomes a coping mechanism for stress or a reward for accomplishments. Over time, this habit can contribute to poor eating patterns, weight gain, and a distorted view of food's role in life. Instead of using food as a reward, it's important to encourage children to develop a positive and balanced relationship with food. Focus on non-food rewards like praise, extra playtime, or a fun activity, which reinforce healthy behaviour without linking it to food. This approach helps children understand that food is meant for nourishment and enjoyment rather than a tool for emotional fulfilment or reward.

 

Nutrition Education for Children

 

Educating children about nutrition from a young age can help them make healthier choices as they grow. Here are some fun and engaging ways to teach children about healthy eating:

 

  • Interactive Games:   Use games and activities to teach children about different food groups and their benefits.

  • Cooking Together:   Involve children in cooking to teach them about ingredients and the importance of a balanced diet.

  • Storytelling:   Use stories and books that focus on nutrition and healthy eating habits.

  • School Programs:   Schools can incorporate nutrition education into their curriculum, teaching children the importance of healthy eating.

  • Home Activities:   Encourage children to help with grocery shopping and meal preparation as a learning experience.

  • Gardening:   Growing a small garden at home or school can teach children about where food comes from and the benefits of fresh produce.


  

It’s essential to respect cultural dietary practices while encouraging a balanced diet. For instance, if a family follows a vegetarian diet, ensure that they receive adequate proteins and vitamins from plant-based sources.


The path to optimal nutrition for children in urban India lies in a harmonious blend of traditional practices and modern knowledge. By understanding the importance of a balanced diet, recognising and addressing nutritional deficiencies, and promoting healthy eating habits, we can ensure that our children grow up strong, healthy, and resilient. As parents, caregivers, and educators, it’s our responsibility to guide them towards a future where wholesome nutrition is a priority, and traditional foods are celebrated for their richness and variety. Let’s pave the way for a healthier generation by embracing the wisdom of our ancestors and the opportunities of the modern world.


For additional and personalised dietary support, Dr Pooja Sharma is always there. She is an experienced nutritionist and dietitian who has guided hundreds of people around globe to find better health through nutritious food and active life style. Feel free to reach out for more information.

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