As india celebrates National Nutrition Week 2025, the spotlight is on building stronger, healthier futures for children. Good nutrition in the early years doesn’t just help with growth—it shapes immunity, brain power, emotional health, and long-term well-being.
To mark this occasion, Dr. Kushal Agrawal, Head of Neonatology and Paediatrics at KVR Hospital, Kashipur, shares eight practical, parent-friendly nutrition tips. These habits are designed to help kids develop smarter eating patterns—without turning mealtime into a battle.
1. Prioritise Variety Over Quantity
Many parents worry about how much their child eats. But according to Dr Agrawal, the what is more important.
- Introduce different textures, colours, and flavours to spark curiosity.
- Aim for at least three food groups per meal—grains, lean proteins, and vegetables.
This ensures balanced nutrition and keeps children from getting bored with repetitive meals.
2. Boost iron Intake with Hidden Ingredients
Iron deficiency remains a common nutritional challenge among indian children. To bridge the gap:
- Knead spinach puree into roti dough.
- Add mashed beans or lentils into curries.
- Sweeten porridge with jaggery instead of refined sugar.
“These hidden boosters make iron-rich meals kid-friendly without compromising on taste,” explains Dr Agrawal.
3. Don’t Fear Ghee—Use It Right
Often misunderstood, ghee can be an ally when used wisely.
- A spoonful in rice or dal improves digestion.
- Supports brain development and nutrient absorption.
Dr Agrawal stresses moderation: “It’s not about removing ghee, but about using it purposefully.”
4. Add Yoghurt or Chaas for Gut and Immune Health
A healthy gut equals a strong immune system. Dr Agrawal suggests:
- Include plain yoghurt or chaas (buttermilk) with meals.
- Prefer homemade, unsweetened yoghurt over flavoured store-bought versions.
These probiotic-rich foods aid digestion and help children fight infections naturally.
5. Sneak in Nuts and Seeds the Smart Way
Nuts and seeds are packed with healthy fats, protein, and micronutrients—but kids may resist them.
Dr Agrawal’s hack:
- Grind almonds, cashews, flaxseeds, or pumpkin seeds into a fine powder.
- Add to milk, porridge, or smoothies.
This way, children enjoy the benefits without fuss.
6. Choose Seasonal and local Produce
Instead of fancy imported foods, rely on fresh, seasonal, and local options.
- Mangoes in summer, guava in winter, pumpkin and spinach year-round.
“Seasonal fruits and vegetables offer peak nutrition and natural flavours, while supporting local farmers,” says Dr Agrawal.
7. Hydrate with Purpose
While plain water remains essential, parents can add variety through:
- Tender coconut water.
- Buttermilk with a pinch of cumin.
“These options provide extra minerals, probiotics, and cooling benefits, especially in hot climates,” notes Dr Agrawal.
8. Make Snacks Work for You
Snack time often turns into a junk food trap. Instead, Dr Agrawal recommends:
- Roasted chickpeas or makhana.
- Date-and-nut energy bites.
- Fresh fruit bowls.
Smart snacking cuts down sugar, salt, and empty calories, while keeping children full and energized.
Expert’s Final Word
Dr Agrawal emphasises that healthy eating doesn’t require expensive superfoods or strict diets.
“Simple, consistent efforts in everyday meals can lay the foundation for lifelong health,” he says.
By focusing on variety, balance, and small tweaks, parents can empower their children to build a positive relationship with food—one that supports growth, learning, and resilience for years to come.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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