Initially it will be difficult for children to forsake junk food and adopt new healthier diets but in the long term it will immensely benefit their overall health and fitness and prevent obesity and other metabolic disorders, writes Sneha Arora

With schools having reopened countrywide after the unprecedented 64-weeks pandemic lockdown of education institutions, children and adolescents are returning to their daily schedules of in-person classes and sports activities. This sudden burst in physical activity after months of being home bound necessitates changes and additions in children’s diets.

Food is fuel which supplies the body with energy to sustain physical activity and exercise. Initially, it will be difficult for children to forsake junk food and adopt new healthier diets, but in the long term, it will immensely benefit their overall health and fitness and prevent obesity and other metabolic disorders.

Here are important changes parents need to make in children’s diets to ensure their overall physical health and well-being.

STOP. Aerated drinks, packaged juices and sports drinks – they contain excess sugar or sugar substitutes.

START

• Lime juice with sugar and/or salt is healthy and nutritious.

• Buy a blender or juicer and encourage children to make fruit juices.

• Butter milk and sweetened lassi are rich in probiotics, and promote gut health. Yogurt, with food or with sugar, is a healthy substitute. It enhances digestion and helps the body absorb nutrients.

• Homemade, unsweetened milk shakes are also very nutritious. Add dates, apples or bananas to them.

• Tender coconut water supplies immediate energy to the body.

STOP

. White, refined foods with maida and processed sugar.

START. Seasonal fruits and vegetables; seeds of sunflower, pumpkin and melon — try dry-roasting them. Encourage children to eat vegetables, fruits, nuts and seeds when snacking between meals.

STOP. Children don’t need artificial protein. Many protein supplements contain harmful ingredients. Also avoid packaged energy snack bars which, though they may contain seeds and nuts, also contain sugar, preservatives and artificial flavouring.

START. Protein-rich foods in children’s diets especially after an exercise/play session.

• Cooked rajma, channa, green gram, soya beans or other beans

• Paneer, chicken, soya or egg roti rolls

• Eggs and egg-based salads

• Raw channa (soaked overnight), raw green gram sprouts (soaked overnight)

• Dry roasted nuts and seeds of all types. Store them in airtight containers

• Ragi balls, oats porridge or ragi porridge with nuts

(Bengaluru-based Sneha Arora is professionally certified in sports nutrition, exercise therapy, zumba, aqua zumba, and is a functional training fitness instructor)

Also read: Weaning children off junk foods