The food that children choose today is important in shaping their long-term health, well-being and happiness. It is the collective responsibility of parents and society to guide children towards informed and nutritious food choices. By establishing healthy eating habits early, we lay the foundation for better health, energy and vitality throughout life.
Role of parents in shaping healthy eating habits
In an interview with HT Lifestyle, Dr Abhishek Chopra, consultant neonatologist and pediatrician at Cloudnine Group of Hospitals in Punjabi Bagh, New Delhi, shared, “Parents are the primary influence on the child’s food choices. Research shows that children develop preferences for healthy foods when exposed to them regularly. Parents can offer a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, ensuring meals are both delicious and nutritious.
She added, “It’s important to be a role model—children are more likely to copy healthy eating behaviors when they see their parents doing it. Involving children in meal preparation and explaining the health benefits of different foods can make mealtimes enjoyable and educational, reinforcing the importance of healthy eating.
Power of education and awareness
Dr. Abhishek Chopra said, “Apart from providing healthy food, it is also important to educate children about nutrition. Schools play an important role in teaching children how food affects their energy, concentration and mood. Programs that expose children to where food comes from, such as visiting farms or growing a vegetable garden, encourage informed food choices and raise awareness about nutrition.
Promoting healthy eating in the community
Creating an environment that supports healthy eating is essential. Dr. Abhishek Chopra suggested, “Schools, communities, and public health campaigns should offer nutritious food options and promote physical activity. Accessible fresh produce, nutrition programs and sports activities all contribute to a holistic approach to health and wellness.
Long Term Benefits of Healthy Choices
Making healthy food choices has lasting benefits. Dr. Abhishek Chopra reveals, “Children who eat a well-balanced diet are more likely to develop stronger immune systems, have better mental health, and have a reduced risk of chronic diseases like obesity, diabetes, and heart disease. Additionally, a healthy diet enhances cognitive function, increases energy and improves mood. Incorporating physical activity along with proper nutrition contributes to a healthy, happy life. Active children are more likely to develop healthy habits, which reduce stress, improve physical health and create a sense of well-being.
Key foods for a healthy diet
Children should enjoy a variety of foods from the following groups:
- Fruit
- vegetables
- pulses, beans, legumes
- Cereal like wheat, corn, barley, rice
- lean meat, poultry, fish
- dairy like milk, curd and cheese
Foods like chapatti, paratha, rice, poha, oats and millet release energy slowly, providing long-lasting fuel. Milk, cheese and curd are excellent sources of protein and calcium. Low-fat dairy products are recommended for overweight children.
foods to avoid
Limit foods high in fat, sugar or salt, such as:
- Biscuits, pastries, chocolates and ice creams
- Canned, packaged, or processed foods with preservatives
- commercial breakfast cereals
- caffeinated beverages, including coffee, tea, and energy drinks
milk and juice
Dr. Abhishek Chopra advised, “Breastfeeding should be continued for at least two years. Cow’s milk can be introduced at one year of age, with whole milk recommended between 1 and 2 years of age for brain development. After age 2, replace whole milk with low-fat or skimmed milk. Due to the high sugar content in packaged juices, one should avoid drinking the juice for two years. Whole fruits are a better choice as they provide fiber and help prevent constipation.
overcoming fussiness
For picky eaters, Dr. Abhishek Chopra recommends, “Parents can introduce one or two new foods per week and involve children in food selection and preparation. Making meals fun by cutting fruits and vegetables into interesting shapes can encourage children to try new foods. Never force the child to eat, as it can have adverse effects.
Role of exercise in shaping healthy life
It’s no secret that physical activity enhances academic performance, fitness, and overall health. Dr. Abhishek Chopra said, “Preschoolers (3-5 years) should engage in 3 hours of active play per day, while children aged 6-17 years should get at least 60 minutes of physical activity every day. Exercise, combined with proper nutrition, promotes lifelong health and well-being. By encouraging healthy food choices and regular physical activity, we help children build the foundation for a bright, healthy future.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
