Wholesome nutrition is foundational to good health and preventing disease

“Let food be thy medicine and medicine be thy food.”

These famous words, attributed to Hippocrates, the ancient Greek physician and father of Western medicine, are a reminder of the healing and restorative power of food. They highlight that wholesome nutrition is foundational to good health and preventing disease. Balanced and healthy meals are critical to maintaining good bone, tissue and muscle health, and optimal functioning of the digestive, nervous and other systems. If the body’s nutritional needs are adequately met through food, it won’t need medicine. The ancient Indian sciences of ayurveda and naturopathy for centuries have emphasised the curative properties of vitamin and protein-rich foods.

Dr. Priya Shivalli, consultant neonatologist & pediatrician, NSSH, Bengaluru and official spokesperson of the Indian Academy of Pediatrics, recommends ways to make nutrition a family priority and educating children about the importance of eating healthy, balanced, nutritious meals.

“Rainbow plate. Educate your child about the ‘rainbow plate’ and how foods of different colours are rich in varied nutrients. They could do a display project on a rainbow plate using posters, photographs, etc. Encourage them to select fruits and vegetables they like from the rainbow plate and include them in their daily diet. Repeat exposure while introducing a new, healthy vegetable. Offer a nutritious vegetable many times, even if they refuse to eat it at first. Or try preparing it differently each time.

Teach seasonal eating benefits. Explain the benefits of eating local, seasonal fruits and vegetables to children. For example, mangoes, watermelon and cucumber provide hydration in summer, while guavas provide vitamin C for winter immunity. Fresh fruit and vegetables are healthier than frozen ones.

Don’t offer sweets or junk food as rewards. Don’t offer unhealthy foods as a reward to children. Create awareness about the negative effects of junk food. A special, rare fruit could be offered as a reward. Or an attractive fruit bowl.

Involve children in meal planning and preparation. Children’s involvement in meal planning and preparation stimulates their interest in food and enthusiasm to eat homemade meals. Children eat better when they help to prepare their meals. Assign safe, age-appropriate tasks to children in the kitchen. For instance:

• Children aged 4-5 yrs can wash fruits, mix curd rice, or squeeze lemons.
• 6-8-year-olds can measure dal, roll small chapatis, stir curry under supervision.
• 9-14-year-olds can be taught to make rotis, dosas, stir-fried vegetables.

Family bonding with food. Create positive mealtimes. Eat together as a family, keep the atmosphere relaxed, and avoid force-feeding children. Be a role model – eat healthy foods with enthusiasm, and children will emulate you. Build weekly family food rituals – grocery shopping, cooking, and eating together.