Children are obstinate when it comes to food habits. At the same time, and in the Indian context, not many parents know the right factors about kids’ nutrition and food requirements. Neelanjana Singh, President of Indian Dietetics Association, Delhi Chapter, tells ANANYA BORGOHAIN about what to include in a child’s meals, how to prepare it, what exercises children should perform, and other ways of healthy living for them
Please tell us a little about yourself.
My parents were very discerning and keen foodies; not in an overindulgent fashion but certainly very conscious of what was good food in terms of taste and nutrition. I grew up enjoying all kinds of food and developed a natural and healthy curiosity and interest in nutrition. My career path started at AIIMS; later I went on to teach nutrition at Delhi University. After some years of teaching, I launched a free interactive web portal that dispensed advice from the country’s best medical practitioners. Over the last many years, I have been involved in the practice of nutrition therapy not just for patients but also for those who wanted to enhance their well-being. As the President of the Indian Dietetics Association, Delhi Chapter, and the chairperson of DU Women’s Association, I hope to bring about better awareness about well-being for women and children.
I have played different roles in my life — nutritionist, teacher, entrepreneur, but the role of being a nutritionist-mother was the most rewarding and also very challenging.
What inspired you to write this bookIJ
I have been writing regularly for some years on health and nutrition for national newspapers and magazines. Over the years I was flooded with requests for a good book, especially on children’s nutrition and food needs. Evidently there was a great need for a book that helped parents cope with the problems of their children, and I thus decided to take a break from writing regularly and to focus on the book.
This book is largely based on the story of my successful experiments with tasty and healthy food, first with my children and later with countless other kids. Of course, I have also had a fair share of problems dealing with the diets of picky and obstinate kids — mine and others too — but the book explains how I overcame the problems and which recipes became hugely popular.
The book stems from my belief that eating right is not just about taking in the right nutrients but it should also be a pleasurable and creative activity.
Why did you choose to focus on children’s nutrition specificallyIJ
Many families that consulted me would ask me to recommend a book on eating right for the Indian setting (Indian foods and the way we cook) but there was a void that I observed. I, therefore, felt that writing such a self-help book based on several years of my experience and experiments would empower the parents and at the same time make my job easier! After all, we all deserve to take holidays!
A child’s long-term health is determined by the eating practices that form and solidify in childhood. Just a little awareness and guidance to parents and caregivers can ensure the best gift to the children, which is to make them healthy for life.
What do you mean by a good peak bone massIJ
Bones are always in a constant state of renewal. When one is young, the body makes bone faster than it breaks it down and the reverse happens as one ages. Bone mass is the product of the size and the density of the mineral tissue contained within it. The ability to grow and deposit minerals peaks by the age of 20 years and then starts to decline. Therefore, the right nutrients in childhood will guarantee healthy bones for life.
Are childhood food preferences permanentIJ
Yes, they are more or less so. Trying to change childhood preferences is backbreaking work and does not always work. Apart from anecdotal evidence that I think each one of us can recall, there is enough scientific data to support this fact.
Children often throw tantrums while eating. What would you suggest to make ‘despicable’ food desirable to themIJ
First and foremost, it is crucial that parents do not make their despair evident to the kids. Once the kids notice this, they can play on your emotions and make a wreck of you. No kid will stay hungry; kids will eat when hunger signals are strong enough. The parents need to be more patient and not offer alternative foods immediately. There are also many easy-to-prepare recipes in my book that transform the typically ‘yuck’ foods into disguised delicacies.
What should be the diet of lactose intolerant childrenIJ
lactose intolerance does not usually require total elimination of lactose. Smaller doses of milk/dairy can be consumed at a time so that the body is able to handle the small dose. Otherwise, choosing products derived from milk with lower lactose content can be substituted in the diet.
What kinds of cooking oil should be used for a healthy mealIJ
There is a lot of glamour as well as confusion about cooking oils today. There are many healthy oils of Indian origin such as sesame, soy and mustard oil. Using the right proportions of these oils will ensure a healthy fat profile in the diet.
Certain medical textbooks have stated that milk is not a good source of calcium. Is that trueIJ Are white carbohydrates unhealthy for children tooIJ
Milk continues to be a good source of calcium. The content of calcium in milk has not changed over the years. At times, it is the negative propaganda around some foods that earns them a bad name.
The white or refined carbohydrates are very harmful for children. Overconsumption of foods made from such carbohydrates sets the stage for fatty liver, obesity and diabetes. Such beginnings will carry forward into adulthood and will remain a burden for life.
How important is the child’s sleep pattern for his/her dietIJ
Seven to eight hours of undisturbed sleep is required not just for physical but also for mental well-being. There is increasing evidence to support that lack of sleep is linked to poor performance and attention span in children. Disruptions in the circadian cycle (sleep-wake cycle) have been linked to obesity and high blood pressure too.
What would you recommend to be included in schoolchildren’s lunch boxesIJ
It is important to provide a snack that not only provides energy but is also a source of protein for the growing body. A combination of cereals with legumes/nuts makes good snacks. Peanut butter or almond butter sandwich with veggies, or peanut potato tikki are examples of how to use the combo.
Between excessive sugar and salt/sodium, which may be more harmful to healthIJ
I am of the opinion that excess of even a relatively healthy food can become harmful if taken in excess. For instance, if olive oil is considered healthy, it does not mean you can use excess of it and it will be beneficial. Thus, there is little to debate about the fact that excess of both salt and sugar are bad. However, some recent studies indicate that sugar can be as bad as salt if not worse.
What kind of exercises would you suggest for childrenIJ
Exercise for children should be of the outdoor kind that they enjoy. Some kids may like playing a game of tennis, some may like to swim, and some just like to play an unstructured sport. Exercise need not be regimented for children; it should just be a way for them to be outdoor and active.
What kind of foods should be avoided in a child’s dietIJ
Many healthcare professionals tend to absolutely ban junk food in their prescription for children. I feel that even junk food may be allowed for children provided it is offered in limited amounts as an occasional treat. On a regular basis, I strongly feel that packaged food should be avoided, as it has been processed and is not close to its natural state. There are many ways to turn the not-so-healthy foods into healthier options, which have been provided in my book.
Neelanjana Singh is the author of Our Kid Eats Everything, Hachette, Rs350 ananyapioneer@gmail.com
