Fast food or junk food is a generic term for all kinds of foods that are energy-dense because they contain a lot of fat, sugar, and salt but are relatively low in other important nutrients such as protein, fiber, vitamins, and minerals. Junk food has become an integral part of children’s lives. Pairing this addiction with an inactive lifestyle can lead to serious health problems like obesity, constipation, sleep disturbances, and diabetes, among others.Addiction to junk food has become a growing concern for parents, making it challenging for them to ensure that children consume a balanced diet. However, with the right strategies and a supportive environment, parents can tackle this issue and encourage healthier eating habits.
1. Plan Your Meals: To ensure that children get a well-balanced diet, the main step is to plan meals in advance. For example, plan the daily lunch box menu for the child on Sunday so that the ingredients and groceries required are ready in advance for the whole week. Without meal planning, there’s a tendency to reach for faster and readily available, yet unhealthy options.
2. Be Innovative: It takes effort to make meals look appealing and appetizing for children, but simple steps can simplify the process. For instance, to encourage eating vegetables, consider giving stuffed vegetable parathas. To increase protein in breakfast, try besan chilas or dal dosas. For a child who prefers rice, try making rotis in fancy shapes to encourage trying new foods.
3. Offer Variety: Children, like adults, may become disinterested if the same food is offered daily. Introduce different fruits, vegetables, legumes, and pulses into their diet. For example, if idli is a daily breakfast item, try variations like ragi idli or add vegetable puree to the batter to change its color. Consider using mini idlis or incorporating other breakfast options occasionally.

4. Lead by Example: According to Dr. Deepa Mohan Sharma, Consultant – Pediatrician and Neonatologist, Motherhood Hospitals, Bangalore, Indiranagar, “Children observe and mimic their parents’ habits, especially in their early formative years. It’s important for parents to set the right example by adopting healthy eating habits themselves. If parents are seen watching TV and indulging in popcorn or chips, children are likely to imitate these habits at home.”
5. Educate Children: Inform children about the benefits of a balanced diet and the harmful effects of unhealthy snacks so they understand what is healthy for them.
6. Involve Kids in Meal Preparation: Encourage children to participate in meal planning and preparation. This not only gives them a sense of ownership but also makes them excited about healthy eating.
7. Set Realistic Limits: Instead of imposing strict restrictions and complete bans on junk food, set reasonable limits that children can easily follow. Avoid using junk food as a reward for academic achievements.

8. Promote Alternatives: Introduce children to healthy yet tasty alternatives to junk food. Experiment with homemade versions of their favorite snacks using healthier ingredients or use condiments and dips for added flavor.
9. Limit Availability: Avoid keeping junk food and snacks easily accessible at home. Stock your home with healthier alternatives to minimize temptation.
10. Encourage Healthy Snacking: Encourage snacking on fruits, puffed rice, and sprouts bhel instead of chips, biscuits, and fruit juices.
11. Be Mindful of Ordering Food/Dining Out: Limit ordering food from restaurants and fast-food joints. Ensure that the quality of ingredients is acceptable to avoid gastrointestinal issues.
12. Reduce Salt, Sugar, and Oil: Limit the usage of oil, salt, and sugar in meals. Ensure that the whole family follows healthy eating practices instead of singling out the child for punishment.
13. Educate Yourself on Nutrition: Utilize online resources, courses, and apps to learn about nutrition and its importance in a child’s growth and immunity.

14. Introduce Complementary Foods: Start introducing a variety of vegetables, pulses, cereals, and fruits while introducing complementary feeds to prevent picky eating. Avoid ready-made cereals and opt for home-cooked or fresh food.
15. Choose Whole Fruits Over Fruit Juices: Opt for whole fruits instead of fruit juices, and avoid colas, soft fizzy drinks, tea, or coffee for children.
16. Focus on Protein-Rich Diet: Incorporate protein-rich foods into meals to help children feel full for longer periods and reduce cravings for junk food.
While it is important to limit the consumption of junk food, parents should not deprive kids of their favourite fast food completely. Instead, use the above methods and strategies to promote healthy eating habits in children.