How to eat healthy junk? Children First spoke to Dr. Anita Jatana, Chief Dietician, Indraprastha Apollo Hospitals, Delhi, one of the best nutritionists in Delhi-NCR to find out answers to few of the questions like these for you. Dr. Jatana is also Convener, Indian Dietetics Association, Delhi and has more than 35 years of experience.
What should be my ideal weight (6-17 years)? How can I maintain it?
The ideal weight should be according to the below mentioned RDA (Recommended Dietary Allowances). Encourage the child to take a healthy balanced diet to maintain the ideal body weight. If the child is overweight or underweight, please consult a qualified dietician.
How can I maintain a well balanced or an adequate diet? How do I know if I am taking my iron, calcium, protein in right proportions?
Eating a balanced diet is essential for overall good health. The basis of a balanced diet is to ensure you are receiving adequate nutrition and are including the right proportion of carbohydrate, protein, fat, vitamins and minerals.
Using the standard serving sizes as guided by the qualified dietician can guide you to plan your daily intake required in accordance to your age, sex, and weight. Intake of food from all food groups in required amount will ensure that all the macronutrients and micronutrients are met.
I do not like veggies. But my parents insist that I should have them. What to do?
Vegetables and fruits are required to ensure inclusion of antioxidant, vitamins and minerals for a healthy growth and immune system. Include vegetables in chapatti, cut in cubes and add spices and lemon to make it appetizing and tasty. Include them in smoothie/shakes and interesting soup combinations. Do try and develop taste for these important food items.
I love to eat junk. How to make my parents understand?
Communication is the key to any good relationship, especially with your parents. Remember that most parents have your best interest in mind. They’re not refusing to buy you fast food because you don’t deserve a treat, or because they don’t love you. But because they are trying to protect your health; junk food can be made healthy when prepared at home. Ensure each meal is taken. Noodles with vegetables and scrambled egg can be a better way to eat than just plain noodles.
In spite of having salads and fruits, I remain constipated. What do I do?
It depends on the quantity of fruits and vegetables you are taking. Also include whole grains, fluids and physical activity. Eating high-fiber foods promotes regular bowel function. Also ensure adequate fluid intake which will help in bowel motion.
Can I have coffee? My parents don’t allow me!
Drinking coffee might be good for us as grown-ups, although it provides kids with zero nutrients or health benefits therefore it is better to avoid. Coffee contains caffeine which is addictive and can cause insomnia, nervousness and restlessness, stomach upset, nausea and vomiting, and other side effects.