Raising Healthy kids in the world of Junk foods

Raising Healthy kids in the world of Junk foods

Raising Healthy kids

It’s 5pm and the battle for the snacks is right in front. Maggie, packed juices, french fries, cream biscuits, muffins! The conundrum continues with alternatives as Mac n cheese on the plate. I’m sure, it is the scene with most of the mums. Lunches are scuffle while snacks time and weekends have bouts of tussles, between healthy and junk’s available. Every mom has a picky eater.

Mama, when my friend can eat that burger, why can’t I? That nasty comparison is a consistent nagging for parents. Don’t bury yourself in that “mom guilt”. Most of the kids would love to indulge in chips and fries rather than sprouts and veggies. It’s a natural instinct, so stop the blame and play the smart Game!

Building health requires Healthy food ~Roger Williams

It's difficult to persuade kids to eat healthy food when so many junk options are available. Eating healthy is must for kids mind, body and soul. Here are some ideas on raising healthy eaters from an experienced mom #healthyfood #raisinghealthykids #raisingkids #experiencedmom #pickyeaters #timios #junkfood #eveningsnacks #tiffinsnacks

10 Hacks to raise Healthy Kids :

1. Physical Exercise :

Physical exercise should be a family affair daily. Exercising and sports burn the calories, which in turn improves the appetite.

After exercising / sports, offer kids high proteinaceous snacks as mentioned below, along with fresh home made fruit juice or a glass of milk.

  • Soaked assorted nuts
  • Peanut butter sandwich
  • Baked potato
  • Fresh cut fruits topped with cottage cheese

This will act as a perfect healthy start of the day. So quit lethargy and hug energy.

2. Flavour Matters

Kids would chomp away their favourite delicacies, as flavour matters. Try experimenting with flavours.

  • A cauliflower veggie might sound boring, but roasted cauliflower, with chopped garlic, little pepper and lime, if garnished with some cheese tastes amazing.
  • Vegetable soup tastes delicious, offer soup sticks along with it.
  • How about home made Quesadilla, topped with all coloured bell peppers, grated cheese, beans? Peppers are super rich in Vitamin C while beans are rich in Iron.
  • Even a spinach puree sautéed in ginger – garlic -onion -tomato paste tastes delicious. (My boy relishes this puree)

In nutshell, kids do eat, they just need few twists with the flavours. Does that sounds a win-win situation?

3. Portion Size :

Kids get discouraged when their plate is full of food. So why not keep a little bit of every food you wish your child to have for a particular meal? A portion of chapati can easily accompany some curd/homemade yogurt, few pieces of carrot, bell pepper, cucumber, beetroot, tomato. Try to make their plate colorful. They will mostly eat small portions of all food groups happily.

4. Smart Options : Healthy Snacks for Kids

Let’s raise our hands for #freedomfromjunk . Opt for products which are loaded with nutrients inside and are fun on the outside. The snack bell is ringing! Let kids discover that eating can also be fun.

It's difficult to persuade kids to eat healthy food when so many junk options are available. Eating healthy is must for kids mind, body and soul. Here are some ideas on raising healthy eaters from an experienced mom #healthyfood #raisinghealthykids #raisingkids #experiencedmom #pickyeaters #timios #junkfood #eveningsnacks #tiffinsnacks

5. Keep trying :

We cannot expect kids to start loving bell peppers for the first time they taste. We usually try for 3-4 times and then quit. Expose kids to veggies / Fruits at least 10-15 times. Even strawberries might taste sour for the first time. But don’t overboard them with lots of new flavours. 1-2 new flavours a week is enough for them.

6. Make them “Knowledgeable eaters” :

You might think, what will kids understand about healthy food. Well they do! My son knew what a junk food was and why we shouldn’t eat more of it, when he was 3yo. Take the help of digital mediums, school time acts. Take them along for grocery shopping and let them know the benefits of basic foods. Kids understand a simple sentence as “carrot makes your eyes strong”.

It’s time to make them empowered eaters.

7. Cook together :

If kids get involved in shopping and prepping meals, they will always be more excited to try the foods themselves. My son didn’t liked orange juice. We started involving him in the whole process. Now, he helps me from peeling to cleaning to putting in jar and even sieving. The excited champ is always ready to drink his Orange juice now.

8. Eat as a family :

Eating healthy has to be a family affair. We cannot expect a child to drink soup while you are up with your Starbucks coffee. Set an example for children. Try eating at least one meal together as a family. Let kids see healthy options you are eating, they will be convinced, for sure.

9. Avoid Big meals :

Kids might lose their hunger cues if asked to finish a big meal. It is always appreciated to give kids small diet, with varied food groups to obtain a real nutritional value.

Offer a light snack, if they feel hungry after lunch. Refill them with nutritious punches, every 2-3 hours, rather than pushing them for one big meal.


10. Hydration :

Keep them well hydrated throughout the day. Not just with water but include options as salads, buttermilk, lemonade (with honey), natural fruit-infused water.

I’m sure these suggestions will help you prepare a healthy, yummy regime for your child. How about you dear readers? Share your thoughts in the comment section.

Much Love,



Quest to live the life surrounded with the charming little bundle's of joy. When they speak, I sing, When they smile, I rejoice , When they hug, I hold them never to lose, Such is my passion for these Gifts of God.This love urged me to navigate separately from my Travel Blog & establish an "All-In-One" Blog for budding mothers. Mum's have multi-tasked this world ,with all her professional commitments , she still makes an extra effort to be a loving, caring and be an intellectual mommy! Cheers, for me too come from the same fraternity, post having a superb academics & close to 8 years of professional experience and blessed with a little one "who has indeed changed my life from Autumn to Spring";)

This Post Has 34 Comments

  1. Noor Anand Chawla

    Thank you for sharing your valuable tips. It also helps to try different sorts of food to ensure your child is fulfilling their nutritional quotient.

  2. Snehalata Jain

    So true my daughter is complete foodie hence even i have to look after her weight so I tell her to eat more veggies n fruits if hungry

  3. Saarah

    This was informative post with such valuable and very east to implement tips for every child who is a fussy eater.

  4. Deborah Miranda

    Great tips for parents to deal with our fussy eaters. I know how difficult it is to deal with the comparison kids tend to bring up. Sometimes you just have to be smart about it.

  5. Ritu Kalra

    My kid is also very fond of junk food and I always have to think of a new technique to make him eat fruits and other healthy food..

  6. Farha Shaikh

    I haven’t got there as yet but it’s better to be prepared beforehand, this is quite an enlightening article n will help us all

  7. Nidhi KM

    I loved the point of making them knowledgeable eaters. Eating as a family not only makes the family bond stronger but also aids in inducing good eating habits in kids

  8. Siddhi

    I have tried cooking together and I have seen a tad difference in my daughter’s behavior. She is a fussy eater but loves flavoured food

  9. Neha Jella

    My nephew eats a lot of junk and unhealthy food. I will definitely share this article with my cousin. Thank you for sharing your valuable tips.

  10. Neha Tambe

    Great tips! I liked the idea of roasted veggies with a bit of cheese and salt + pepper. I also liked the idea of giving small portions and cooking together.

  11. Charu Chittwal

    Loved the blog it was very insightful and helpful too, in today’s date when the amount of varities available for junk food is increasing it’s important that parents do consider a few points mentioned above.

  12. Snigdha Prusti

    This post is something very helpful for moms. I always try to avoid junk food for my son and prefer giving him a fruit to fulfill the meantime hunger.

  13. Being Amna

    Awesome ways to trick kids into eating healthy and making them enjoy what they eat at the same time. Thanks! This is a fabulous article for moms who find it tough to make kids eat healthy. Loved it!

  14. Manasi

    I make sure to do a little bit of everything you mentioned in the post. It is very important to maintain a healthy diet and keep kids away from easy junk.

  15. Neha Jain

    Thanks for sharing this with me , I have a fussy eater too at my home and your tips would be really helpful for me and many other moms

  16. Bushra

    Agree it’s not easy to make kids eat healthy meals in the world of junk food. The idea of switching to smart healthy food option and giving meal in small portion sounds Effective

  17. Paresh Godhwani

    When I was reading the beginning, I felt like you are talking about me. It is so apt and the list you have mentioned is good enough to give kids knowledge and bond as well.

  18. Sayeri

    Thanks Jhilmil for sharing this post. A much needed one. Now my understanding is they want colorful and tasty platters and our responsibility is to make it healthy at the same time. ??

  19. Jhilmil D Saha

    Such an informative guide to make kids eat the right things in the right amount. It sometimes scares me to see how kids are been exposed to junk foods nowadays.

  20. Rims

    This is such a brilliant post, I love the idea of involving kids from shopping groceries till cooking. I think I need to work more on explaining them about health and junk food, this is where I’m lacking yet.

  21. CJ

    Oh man, right post at the right time. It’s so much of struggle I see with my daughter too. It’s almost difficult to make her eat these winter veggies. Roasted Cauliflower is a good suggestion. I’ll try something with spinach and carrot too. I’ll have to check about the Timios brand. Will check out their offerings for sure.

  22. Chandresj

    I wonder what and how our mums used to do, its a battle in every household these days. I liked the concept of trying different flavours, usually kids love changes. Also, eating together as a family has helped us personally. Thanks Jhilmil again for these suggestions.

  23. Amrita

    The right food choices are important for good health .As a mother we have to help in choosing the right food and also teach kids to form healthy habits

  24. Sandy N Vyjay

    It is a challenge to raise healthy kids when surrounded by junk food. But the tips you have mentioned are really practical and workable. One needs to create interest in healthy food by small twists so that kids are attracted.

  25. Nisha

    My kid is a fussy eater, he hates nuts, vegetables, fruits and everything eatable. Every meal time is a struggle. I always try to make so etching exciting for him so that I could make him eat. Your article is definitely something to look up-to. Thanks.

  26. Ekta

    It is very important to provide healthy snack to our little one. Not just our kids, as a matter of fact even we must start snacking on healthy stuff. Love the article. Rightly put it down!

  27. Deepa

    These are some really great tips. I agree with all of them especially eating together, and making them knowledgeable eaters.

  28. Priyanka

    Health is wealth… Raising healthy kids is definitely the first preference… I love your all tips..

  29. Akanksha

    That’s such a lovely and informative post Jhilmil. My son also wants muffins, chips and burger etc for snacks . It’s a good idea to replace such things with healthy options like they might look like a pack of crisp or munchies but they will still be healthy. I am going to try the roasted cauliflower with garlic as u suggested. Thanks for sharing.

  30. Neha Sharma

    I feel blessed because I have not faced this situation yet. But, am sure once my son grows up and starts spending time with friends, he will also demand junk foods or choose junk over healthy food. These hacks will come really handy in such a situation for any mom. Saving it on my Pinterest!

  31. Paresh Godhwani

    In this world of junk food, it is important that to take care 9f the food which children take in. Physical exercises not only keep children happy, children can make career out of it. And rest of the activities will help in creating a bond.

  32. Nimmy

    I really wanted to read this. And I’m happy that you took up the “keep trying” thing. Sadly, this is where I fail terribly, but as you said, we are keeping trying. Anyhow, thanks for this article.

  33. Samantha Francis

    Awesome post!
    I feel, adding a handful of dry-fruits could makes the process less inundating. Even I try to fill their plates with multiple fruits/ veggies/ nuts etc (rather fill the place with a single dish). Kids love to eat fruits/ vegetables which are chopped to certain shapes. These simple hacks cold help meet the nutritious quotient.

  34. Mimi Brusa

    You had some great ideas about getting children to eat healthily. If they don’t like yellow bell pepper, kids usually like the red bell peppers. I like the idea of giving it 3-4 times to try a portion of new food and then time to give up. Yes, I guess it’s better to give smaller portions and have the child ask for me than overloading them and overfeeding them. Good advice.

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