Introduction

"The first wealth is health" – Ralph Waldo Emerson

For many working mothers, weekends are dedicated to grocery shopping. One Saturday evening, while shopping, a woman met her neighbour Sonal and her three-year-old daughter, Aarohi. As they chatted, Aarohi tugged at her mother’s dress impatiently.

Sonal chuckled, "She can’t wait for me to buy her some crisps and canned juice. Kids today just want junk food!"

Her words reflected a common struggle among parents, reminding the woman of her own experiences with her son, Abeer, and how her perspective on junk food evolved over time.

The Reality Check: Exposure to Junk Food

Abeer had not tasted junk food until he was five. He showed no interest in it, and his mother took pride in raising a child who preferred healthy eating. However, once he started school, exposure to lunchboxes, birthday parties, and eating out changed everything.

Soon, he was requesting junk food regularly, highlighting the challenge parents face in maintaining a balance between healthy and unhealthy food.

The Struggle with Healthy Eating

Within months, Abeer’s eating habits changed. Home-cooked meals no longer excited him, and he became fussy. Frustrated, he would often ask, "Why can’t healthy food be as tasty as junk food?"

Forcing children to eat nutritious meals does not guarantee they will enjoy them. This realisation led to a shift in approach.

Making Healthy Food Appealing

Rather than battling the junk food culture, adjustments were made to encourage healthier choices.

1. Family Mealtimes Matter

Eating together was made a household rule. Watching family members enjoy healthy meals encouraged Abeer to try new foods. If children eat alone with junk food, they may never develop a preference for nutritious options.

2. Healthier Junk Food Alternatives

Nutritious versions of popular foods were introduced. A homemade whole-wheat pizza with vegetables and cheese became a favourite. Serving meals in fun plates and bowls also made a difference.

3. Rewarding Good Choices

Turning healthy eating into a game proved effective. Three consecutive days of nutritious meals earned a small treat. This method encouraged better choices without imposing strict restrictions.

Tips for Encouraging Healthy Eating

Avoid Over-Restricting: Junk food in moderation is acceptable—creating unnecessary fuss can backfire.

Let Them Feel Hungry: A hungry child is less likely to be picky.

Limit Choices: Offering 2-3 healthy options allows children to feel in control.

Balance is Key: Encouraging healthy habits early while allowing occasional treats fosters a positive relationship with food.

Conclusion

Raising healthy eaters in today’s world requires balance. Instead of banning junk food, parents can focus on making nutritious meals enjoyable. Family meals, creative alternatives, and small rewards help children develop lifelong healthy eating habits.

Healthy eating should be the norm, with occasional treats serving as guilt-free indulgences.