– Dr. Saurabh Khanna is lead consultant, pediatrics and neonatology at CK Birla Hospital, Gurugram

Dr. Saurabh Khanna

My children, aged eight and ten, are famished when they return from school. That’s when they reach for packaged biscuits, cakes and wafers. Please suggest healthy evening snack options.

— Vinayak Sharma, Mumbai

Some healthy snack options include nuts, seeds, makhana, roasted chana, peanut chaat, home-baked cakes, yoghurt and fresh fruit. You can also soak green gram or black chana overnight and cook them to make a nutritious, protein-rich snack.

Avoid giving children processed snacks, which are typically low in nutrients and high in unhealthy fats, sugar, additives and preservatives. Regular consumption of processed fast foods causes weight gain and adversely affects children’s overall health and development.

School has reopened, and with it comes the daily challenge of planning nutritious meals. How can I ensure my children eat a wholesome, balanced diet every day?

— Risha Prosenjit, Delhi

To provide your children with a wholesome, balanced diet, choose a variety of nutrient-rich, minimally processed foods. For instance, opt for whole-grain bread, pasta, and cereals, which are rich in essential nutrients like fibre and vitamin B. Millets and pseudocereals such as quinoa are nutritious alternatives to white rice and maida-based products. Red rice, commonly consumed in Kerala, offers greater nutritional value than polished white rice. Incorporate high-protein foods including lean meats, poultry, fish, eggs, beans, legumes and tofu. Pumpkin and sunflower seeds are rich in healthy fats and protein, while nuts, chikki bars and til-based sweets are nutritious snack options. Seasonal fruits and vegetables offer a good mix of vitamins and minerals.

I am worried that my seven-year-old son may not be getting adequate nutrition. How can I ensure he receives the nutrients he needs to remain healthy? 

— Sharadha Pradeep, Chennai

Ensure your son is well hydrated by encouraging regular consumption of water, milk, or other nutritious milk alternatives. Children often become so engrossed in play and outdoor activities that they fail to notice dehydration. Replenishing fluids lost through sweating is therefore essential. Limit sugary beverages, packaged juices and carbonated drinks.

Prepare meals at home using fresh, whole ingredients. Home-cooked meals are more nutritious and help children develop healthy eating habits. Involving children in meal planning and preparation is also an effective way to teach them about healthy nutrition and encourage them to try a wider variety of foods. As home cooking becomes less common in many urban households, increased reliance on processed foods is contributing to poor dietary habits and nutrition-related health problems in children.

If you suspect your son has a nutritional deficiency, consult a paediatrician. Nutrients commonly found to be deficient in children are vitamin D and iron.