Healthy Eating Habits: Easy nutritional swaps for your child

Dietary patterns formed during childhood and adolescence are demonstrably influenced by the child's engagement with the various stages and elements that comprise the food system, encompassing all aspects from initial production to final consumption. The advent of accessible and affordable ultra-processed foods has perpetuated the adoption of poor dietary habits, which can be challenging to modify in the long term.
Hence, it is vital for parents and caregivers to make sound food choices, especially for schoolchildren to not only ensure proper nourishment at a young age but also the knowledge of food and the ability to make sincere, sound and informed choices among children that last a lifetime.

Replacing refined flour and white bread with whole grains such as whole wheat flour, millets, oatmeal, maize that not only aid in increasing fibre intake in schoolchildren but studies also indicate that whole grains can significantly reduce the incidence of type 2 diabetes, cardiovascular diseases, and certain cancers as they age.
Swapping sugary snacks, candies, beverages with fresh fruits, fruit leathers and fruit candies and healthier drinks such as smoothies, fresh lime sodas, lassi chaach, milkshakes etc encourage hydration and micronutrients intake.
⁠According to Aditi Mehrotra, consultant, nourishing schools foundation, “Home baked snacks such as baked potato, sweet potato or banana chips or wedges, popcorn, fox nuts, bhel puri etc offer healthier swaps that can massively reduce the intake of sodium and sugars, while also substantially increasing the intake of micronutrients (vitamins and minerals).”

Replacing processed meats (such as frozen foods, ham, etc.) with lean proteins such as grilled chicken breast, hard-boiled eggs, or legumes like chickpeas or lentils could substantially increase protein intake for growth and development, while simultaneously eliminating the high amounts of sodium and preservatives in processed foods.
Incorporating dairy (through low fat milk, curds, homemade flavoured fruit yogurts and cottage cheese) as alternatives to processed cheeses or flavoured milk is an excellent source of calcium and protein, alongside other vital micronutrients.

While making a healthy swap is necessary to encourage schoolchildren to eat healthy, it is important to note that a review of contextual factors on school food and nutrition policies, published by the World Health Organisation indicates that factors such as taste, texture, and overall perception of ‘healthy’ eating greatly drives the gen-Zs to adopt healthy foods across the world. Therefore, while it is necessary to make the swap from unhealthy foods to healthier alternatives, it must be done gradually to ensure an effective adoption among schoolchildren and thereby inculcate healthy food habits.
Small changes today, a healthier tomorrow. emphasises the power of taking small, incremental steps towards a larger goal, which aligns perfectly with the idea of gradual dietary swaps leading to sustainable and transformative lifestyle changes.