Tips for parents to crack the code of kids’ junk food cravings

Burgers, pizzas, French fries, ice creams, chips, and colas – the list of junk foods is endless. And more items are added that have the kids addicted to them. Dealing with junk food addiction can be challenging. This is due because children are vulnerable to marketing, peer influence, and a developing sense of taste preferences. But it’s definitely possible with the right strategies and commitment.

There are several reasons why kids become addicted to junk food. Many junk foods are high in sugar, salt, and unhealthy fats. These ingredients can trigger the brain’s reward center, leading to feelings of pleasure and satisfaction. Over time, this can lead to cravings and a desire for more of these foods.

Junk foods are also often engineered to be hyper-palatable, meaning they have a combination of flavours, textures, and aromas that make them extremely appealing. This can make it difficult for kids to resist these foods. However, all is not lost. There are several things that parents can do to break this addiction in kids and encourage them to eat healthy.

Another reason could be that junk foods are readily available, often in schools, vending machines, and fast-food restaurants. Their convenience makes them a popular choice for busy parents and and therefore kids.

According to Sheena Ahuja, a Home Science teacher at Apeejay School in Faridabad Sector 15, there are several healthier options that the parents can resort to ensure that their kids’ craving for junk food is satisfied and they also eat healthy.

“Just the other day in my Home Science class we made burgers using paneer instead of the burger bun. Instead of a potato patty, we used black beans. We added other ingredients like cabbage, tomatoes and onions and different sauces. The kids relished this and polished this off within minutes,” Ahuja said.

In order to ensure children opt for healthier options, parents will have to think out-of-the-box. “Giving kids regular dal-chawal and sabzi may not always work. Give them pizza and they will eat it with enthusiasm. So give that to them. But make some modifications. For instance, take a wheat flour base and add lots of veggies like corn, mushroom, broccoli, red and yellow bell peppers and top it with cheese. Parents can make the tomato sauce base at home. This pizza is healthy since mushrooms and broccoli are deemed to be complete foods,” Ahuja advised.

In yet another class of hers, Ahuja made burgers using cabbage leaves instead of the usual bun. For the patty, the children used beans, added sauce, and other condiments. “The trick lies in giving kids what they want to eat. The parents just have to modify the dish,” Ahuja opined.

But how does the parent prevent the child from ordering junk food? Ahuja has a simple and easy solution for this. “If the kid likes to eat pizzas, burgers, and chips, keep all the ingredients for alternatives that are healthier. Kids love mojitos. My class made mango mojito. Instead of using the sweet fizzy drink, we swapped this with soda. Similarly, one can make salsa at home, pizza base tomato sauce at home,” Ahuja said.

Ravina Nimbolkar, PGT Psychology and school counselor at Apeejay School, Kharghar opines that junk food activates the same reward system in our brain that is activated when we achieve any kind of success. “The result, we feel happier. Children have a higher drive to gain rewards than adults. Naturally, they will have a higher appetite towards junk food. It has a lot of visibility in media and everywhere around us, it is ready to make. Many of the food items that are considered junk food, have been included into our diet unnoticed,” she said and listed some tips for parents on how they can curb junk food addiction in their children.

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Include varieties of foods in the diet and make them interesting and colourful; make sure you are cooking every food item that they may crave, in a healthier way at home. Never use junk food as rewards, not even chocolates and ice cream

–Ravina Nimbolkar, PGT Psychology and School Counselor, Apeejay School, Kharghar

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Tips

• Be role models for the child. Parents can start eating healthy themselves.
• Discuss the healthy eating habits, and the science behind junk food. Let children make informed decisions for themselves.
• Include cooking into your child’s life skills. If a child wishes to consume junk food, help them learn how to cook healthier versions at home. Start this exercise with young kids.
• Include varieties of foods in the diet and make them interesting and colourful; make sure you are cooking every food item that they may crave, in a healthier way at home.
• Never use junk food as rewards, not even chocolates and ice cream.
• Give your child fruit salads instead of tea/coffee and processed snacks from the market.
• Teach your child stress management instead of binge eating.

“Children who do not eat junk food may get ridiculed by their peers, get pressured, and demand junk food. In such a situation, parents need to help their child with the appropriate responses that they may use when people question their choices,” Nimbolkar said in conclusion.