Keeping Children Away from Junk Food for Better Health

Keeping Children Away from Junk Food for Better Health

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Junk food has become a part of our everyday lives. Even as adults, we are often unable to control our cravings. So how can you expect a child to do so?

Foods that are high on salt, sugar, fats, empty calories and lack nutritional value are termed as junk food. 

Keeping junk food away from your child may be a challenge but to let this unhealthy behaviour continue will hinder your child’s growth and development. 

Impact of Junk Food

In the growing years, there is a connection between the gut and the brain. What your child eats has a direct relation to how they feel. The high content of salt, sugar and unsaturated fats in junk food causes hyperactivity, behavioural changes, low energy and obesity in children. It also increases the risk of kidney failure and chronic illnesses at a young age. 

According to Dr. Sawti Vats, the co-founder at Podar Prep Preschool, our gut is our second brain. The gut produces an important brain chemical called serotonin when we eat healthy food. When you let your child eat junk or packaged food, you are essentially feeding them additives. Additives are chemicals that destroy the growing neurons in children’s brains.

How do we replace this habit? 

Replacing unhealthy habits takes time and patience. Your child will not stop eating junk overnight. Here are certain steps you can take to help them eat better:

  1. Set an example: Children are observant. They mimic the patterns and habits of their parents and caretakers. To ensure your child avoids eating junk, you need to lead by example. Steer clear of the unhealthy options and you’ll see your child do the same. 
  1. Educate them: Teach your children the benefits of eating new and healthy foods. There are many resources at your disposal like this blog post from Podar Prep on healthy snack ideas. Inculcating this habit at a young age can help your child develop a good relationship with food.
  1. Meal prep and cook together: Involve your child in the process of planning and cooking the meals. This will push them to try new foods and cultivate healthy habits. 
  1. Create a meal time routine: Establish a routine. Children should have 3 big meals and 2 snacks in a day. This helps curb cravings and if your child gets hungry in between the set meal times, give them fruits or dry fruits. 
  1. Increase water intake: Thirst signals are confused with hunger. Ensure your child drinks ample water throughout the day. The water will keep them hydrated and full in between meals. 
  1. Offer nutrient dense diet: Foods packed with protein, fibre and fats will keep your child’s hunger in check. A diet filled with all these nutrients is a complete meal. This will keep your child full and satisfied until it’s time for the next meal. 
  1. Inculcate other healthy habits: Encourage your child to play outside. If possible, limit their screen time and avoid screens at all costs during meal times. 

For any healthy habit to stick, a lifestyle change is a must. Old habits cannot pave way for new ones. If you are still struggling, reel in a professional nutritionist or paediatrician to help you. 

At Podar Prep, eating healthy is a part of our kiducation program. We talk about the importance of eating healthy, communicating and sharing foods at snack time. 

Want your child to avoid junk food? Enrol in Podar Prep today.

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