Dr. Chiranth R. is a Bangalore-based paediatrician and neonatologist and assistant professor, paediatrics and neonatology, Dayanand Sagar University

I have read in newspapers that cases of anaemia are rising among children in urban India. Please suggest iron-rich foods or supplements I should give my children.

— Meera Swastika, Mumbai

Childhood anaemia is a major public health challenge in urban India. Yet it is preventable with dietary and supplemental strategies aligned with latest pediatric guidelines.

Infants (6-12 months). Introduce them to iron-fortified cereals, pureed green leafy vegetables (e.g, spinach), lentils, and mashed peas. The American Academy of Pediatrics (AAP) recommends exclusive breastfeeding for the first six months, followed by iron-rich complementary foods.

Toddlers (1-3 years). Incorporate bioavailable foods rich in iron such as soft-cooked green leafy vegetables, ragi porridge (rich in non-heme iron), egg yolk, and vitamin C-rich fruits (oranges, guava) to enhance absorption. Avoid tea, coffee, or calcium-rich foods close to iron-rich meals, as they inhibit iron absorption.

School-age children (4-12 years). Offer a variety of whole grains, lentils, red meat (for non-vegetarians), fortified breakfast cereals, and jaggery-peanut laddoos (snack).

Adolescents (13-18 years). With their higher iron requirements due to growth spurts and menstruation (in females), adolescents need to eat lean meats, poultry, fish, legumes, and fortified grains. Vegetarians should ingest plant-based foods rich in iron and vitamin C-rich fruits.

Supplements. Follow WHO and IAP recommendations for prophylactic iron supplements (1-2 mg/kg/day for infants and young children with iron deficiency). Consult a pediatrician to determine dose adjustments based on age, severity, and dietary inadequacies.

Please suggest ways to incorporate traditional superfoods such as ragi, amla, and drumstick leaves into my children’s meals.

— Ritu Vinayak, Hyderabad

Local superfoods are nutrient-rich and align with evidence-based nutrition practices to improve children’s health. Here are my suggestions:

Ragi (finger millet). Ragi is rich in calcium and iron, particularly beneficial for bone health and anemia prevention. Use ragi flour in porridge, dosa, or cookies. Fortify it with milk or jaggery to enhance taste and nutrient absorption.

Amla (Indian gooseberry). Amla is one of the richest sources of natural vitamin C, boosting immunity and iron absorption. Serve it as fresh juice, use it in chutneys, or make amla murabba.

Drumstick leaves (moringa). Drumstick leaves provide iron, calcium, and vitamin A. Add finely chopped moringa leaves to dosa batter, parathas, soups. Moringa also has anti-inflammatory properties, making it an excellent choice for children prone to infections.

Introduce these superfoods gradually into children’s meals, maintaining balance and variety to ensure acceptance.

I live in Delhi, a city with high pollution and allergens. Please suggest foods to reduce the effects of seasonal allergies in children.

— Shivika Kaur, Delhi

Urban environments with high pollution exacerbate seasonal allergies. Dietary interventions can mitigate symptoms and strengthen immunity. My recommendations:

Anti-inflammatory foods. Incorporate turmeric (curcumin), ginger, and garlic into daily meals. Curcumin reduces airway inflammation and respiratory allergies.

Omega-3 fatty acids. Encourage consumption of fish (e.g, salmon, mackerel) or vegetarian sources such as flaxseeds and walnuts to reduce allergic inflammation.

Vitamin C and bioflavonoids. Citrus fruits, guava, bell peppers, and broccoli improve respiratory health and reduce histamine release.

Probiotics. Emerging evidence highlights the role of probiotics (e.g, yogurt, kefir) in modulating the immune system and reducing allergy symptoms.

Hydration and warm fluids. Hydration is critical to thinning mucus secretions. Provide warm soups, tulsi, tea, and honey-infused drinks (for children >1 year old).

Limit processed foods, preservatives, and allergens such as dairy products if your child has a history of allergies to these foods. Always combine dietary strategies with medical management for best results.

How can I encourage my 15-year old son to make independent but nutritious food choices in a fast-food-dominated urban environment?

— Thanika Ravikumar, Chennai

Adolescents are drawn to fast food. Here are some ways you can encourage healthy, independent eating habits in line with global pediatric guidelines:

Nutrition education. Teach adolescents about food groups, their nutrient value, portion sizes, and the importance of balanced meals. Use visual aids such as the MyPlate guide to simplify concepts.

Smart snacking. Stock nutrient-dense, easy-to-grab snacks such as roasted chickpeas, makhana or homemade granola bars. Replace sugary drinks with naturally flavored water or buttermilk.

Meals planning. Research shows that involving adolescents in meal planning and preparation increases the likelihood of their making healthier choices. Encourage them to choose recipes and cook under supervision.

Moderation over restriction. Restrictive diets often lead to rebellion. Allow occasional indulgences but educate your son about moderation and balance (e.g, pairing a burger with a side salad).

Positive role modeling. Adolescents mimic parental behavior. Therefore demonstrate preference for wholesome meals and physical activity to inspire them.

Integrate technology, such as nutrition tracking apps, to make healthy eating engaging and relatable. Encourage open conversations about body image and health, ensuring teens make mindful eating choices.