Celebrating National Nutrition Week 2025: Tips for Ensuring Healthier Futures for Our Children

As India gears up to celebrate National Nutrition Week 2025, the spotlight shines brightly on nurturing healthier and stronger futures for our children. The significance of good nutrition during the formative years extends beyond mere growth—it plays a pivotal role in shaping immunity, brain power, emotional health, and long-term well-being.

To help parents guide their children toward healthy eating habits, Dr. Kushal Agrawal, Head of Neonatology and Paediatrics at KVR Hospital, Kashipur, has shared eight practical nutrition tips that promise to make mealtime a positive experience rather than a battle.

1. Prioritize Variety Over Quantity

Many parents often find themselves fretting over their child’s food intake. However, Dr. Agrawal emphasizes that the quality and variety of food are what really counts.

• Introduce different textures, colors, and flavors to spark curiosity and engage young taste buds.
• Strive for at least three food groups per meal, ensuring balanced nutrition. Mixing grains, lean proteins, and vegetables not only aids health but also keeps children from growing bored with repetitive meals.

2. Boost Iron Intake with Hidden Ingredients

Iron deficiency is a notable challenge among Indian children. To tackle this, Dr. Agrawal suggests some clever strategies:

• Incorporate spinach puree into roti dough for nutritious, iron-rich bread.
• Add mashed beans or lentils seamlessly into curries to enrich their meals.
• Sweeten porridge with jaggery instead of refined sugar. According to Dr. Agrawal, “These hidden boosters make iron-rich meals kid-friendly without compromising on taste.”

3. Don’t Fear Ghee—Use It Right

Despite the misconceptions about ghee, Dr. Agrawal points out that it can be a beneficial dietary inclusion, provided it is used wisely.

• A spoonful can enhance the flavor of rice or dal while helping improve digestion.
• Ghee supports brain development and nutrient absorption. Moderation is key; it’s about using it purposefully rather than completely removing it from diets.

4. Add Yoghurt or Chaas for Gut and Immune Health

A healthy gut is essential for a robust immune system. Dr. Agrawal encourages incorporating:

• Plain yoghurt or chaas (buttermilk) with meals.
• Opt for homemade, unsweetened yoghurt rather than flavored varieties, as these probiotic-rich foods promote digestion and help children naturally combat infections.

5. Sneak in Nuts and Seeds the Smart Way

Packed with healthy fats, proteins, and micronutrients, nuts and seeds can be a hard sell to kids. Dr. Agrawal has handy tips for that:

• Grind almonds, cashews, flaxseeds, or pumpkin seeds into a fine powder.
• Add this powder into milk, porridge, or smoothies. This way, children can enjoy the benefits without fuss.

6. Choose Seasonal and Local Produce

Prioritize fresh, seasonal, and local foods over exotic imports. According to Dr. Agrawal:

• Enjoy mangoes in summer, guava in winter, and spinach all year round.
• Seasonal fruits and vegetables are not only at their peak nutrition but also support local farmers while ensuring vibrant flavors.

7. Hydrate with Purpose

While plain water is vital, parents can enhance nutrition by introducing variety through:

• Tender coconut water or buttermilk with a dash of cumin.
• These alternatives provide additional minerals, probiotics, and cooling benefits that are especially refreshing in hot weather.

8. Make Snacks Work for You

Snack time often poses a temptation for junk food. Instead, Dr. Agrawal advises opting for healthier choices:

• Try roasted chickpeas or makhana.
• Make date-and-nut energy bites or serve fresh fruit bowls. Smart snacking can significantly cut down on sugars, salts, and empty calories, keeping kids energized and satisfied.

Expert’s Final Word

Dr. Agrawal firmly believes that healthy eating doesn’t necessitate expensive superfoods or stringent diets. “Simple, consistent efforts in everyday meals can lay the foundation for lifelong health,” he affirms.

By focusing on variety, balance, and small adjustments in meal planning, parents can empower their children to cultivate a positive relationship with food. This, in turn, supports their 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.