Eat Right: Want to give your child a healthy meal? Expert shares tips

Almost all parents worry that their child is not getting nutritious and healthy meals to eat during school days. But now that we are right in the middle of summer vacations, parents can incorporate healthy meal plans for their kids. While most parents realise the importance of giving their wards nutritious food, they don’t know what to include in the meals.

They also flounder when it comes to eating right and eating smart. Another grey area is what a balanced meal should include, especially when they hear ‘give your child a balanced diet.’ A balanced meal is a snapshot of a meal that covers the three main food groups: a quarter proteins, a quarter carbohydrates, and half vegetables.

Jaisal Kaur Sidhu, an alumna of Apeejay Svran Global School, Faridabad, Section 21-D, and a food technologist (QA) at Mrs Bectors Food Specialties (Cremica), said that since school-goers are in their growing years and they go to play, they need a lot more energy than adults.

“The concept of a balanced meal tends to be a little different for children. They need to eat a good amount of pulses and cereals. If the family is non-vegetarian, a parent can add eggs and chicken and even a salad for fibre,” Sidhu advised.

“The most important thing is to make sure that all meals are eaten together. There should be proper meal times where every family member eats the same thing so that the kid develops a healthy relationship with food, and this starts with a healthy breakfast,” Sidhu opined.

Give your child finger foods that are easy to eat and not very heavy. Raw veggies like carrots and cucumbers are healthy and a good way to keep the child hydrated during hot days

–Jaisal Kaur Sidhu, an alumna of Apeejay Svran Global School, Faridabad, Section 21-D, and a food technologist (QA) at Mrs Bectors Food Specialties (Cremica)

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A good breakfast can be a bowl of oats with seasonal fruit. It can also be a mix of muesli with nuts and a fruit that the child likes. “Fruits have natural sweetness, so there is no need to add sugar. If needed, add honey. A parent can make poha or even a moong dal ka cheela as well if the child likes savory. If the family is non-vegetarian, give eggs,” Sidhu said.

During holidays, children often engage in extra activities like swimming, tennis classes, or dance classes, making them hungry at odd hours. Sidhu recommends that the parent give a light snack that doesn’t hamper the main meals like lunch or dinner.

“Give your child finger foods that are easy to eat and not very heavy. Raw veggies like carrots and cucumbers are healthy and a good way to keep the child hydrated during the hot days. You can even give the child a small katori of a fruit like watermelon or mango – basically any seasonal fruit. If the child is fussy, one can make fresh juice at home and give that. The same can be replicated in the evening. If the child is extra hungry, give a roll by adding a few veggies,” Sidhu recommended.

One can even make protein bars at home. Take pitted dates, cashews, almonds, walnuts, pistachios, sesame seeds, pumpkin seeds, and even fox nuts. Blend them in a mixer. Add honey and oats. Mix together and shape them into bars and let them set.

This is a great way to ensure that the child eats nuts. A protein bar gives a feeling of being full and stimulates the appetite for the main meal. Lunch and dinner should be a proper meal, such as one katori dal, one katori vegetable, salad, and roti/rice.

“One can add curd as well to the meals during the day. Chicken and fish are good options if the family is non-vegetarian; the child can be given these thrice a week. Remember, if you want your child to eat a healthy and nutritious diet, the entire family has to follow suit,” Sidhu said in conclusion.