National Nutrition Week 2025: 8 Healthy Eating Habits Parents Can Teach Kids - Paediatrician Explains

This National Nutrition Week, an expert shares eight easy and effective eating habits parents can teach children to boost immunity, brain health, and overall development.

As India marks National Nutrition Week 2025, it’s the perfect time for parents to reflect on how small, intentional changes in daily meals can lead to long-term health benefits for their children. Dr Kushal Agrawal, Head of the Department of Neonatology and Paediatrics at KVR Hospital, Kashipur, shares eight practical, expert-approved nutrition tips that go beyond the basics, helping children eat smarter, feel better, and grow stronger.

Healthy Eating Habits Parents Can Teach Kids

Prioritise Variety Over Quantity

According to Dr Agrawal, parents often focus on how much a child eats, but what they eat matters even more. "Diversity in meals is key. A mix of textures, colours, and food groups ensures balanced nutrition and encourages curiosity about food," says Dr Agrawal. Aim for at least three food groups per meal, such as grains, lean proteins, and vegetables, to create nutrient-rich plates without overwhelming children.

Boost Iron Intake with Hidden Ingredients

Iron deficiency is common, but it can be managed through simple tricks. “You can sneak spinach into roti dough or add mashed beans to everyday curries. Sweeten dishes with jaggery instead of refined sugar,” advises Dr Agrawal. These hidden boosters help meet iron needs while maintaining kid-friendly flavours.

Don’t Fear Ghee, Use It Right

Despite concerns, ghee can be a healthy addition. “A small spoonful in rice or dal supports brain development and improves digestion,” explains Dr Agrawal. He recommends using ghee in moderation to enhance both taste and nutrient absorption.

Add Yoghurt or Chaas for Gut and Immune Health

Gut health strongly influences immunity. “Including plain yoghurt or chaas with meals introduces natural probiotics, which help with digestion and boost immunity,” says Dr Agrawal. He suggests avoiding sweetened versions and making yoghurt at home for the best results.

Sneak in Nuts and Seeds the Smart Way

Not all kids enjoy nuts, but their benefits are too good to miss. Dr Agrawal recommends grinding almonds, cashews, and seeds like flax or pumpkin into powders that can be added to milk, porridge, or smoothies for a stealthy nutrient boost.

Choose Seasonal and Local Produce

“Seasonal fruits and vegetables offer peak freshness and nutrition,” says Dr Agrawal. Including local options like guava, mango, pumpkin, and spinach helps expose children to natural flavours while supporting regional farming.

Hydrate with Purpose

Plain water is essential, but Dr Agrawal suggests including nutrient-rich options like coconut water or buttermilk. “They provide essential minerals and probiotics, especially useful during hot months,” he notes.

Make Snacks Work for You

Instead of processed snacks, go for wholesome alternatives. “Roasted chickpeas, date-and-nut energy bites, or simple fruit bowls offer nutrition and satiety,” says Dr Agrawal. Making snack time nutritious also helps reduce sugar and salt intake.

Dr Kushal Agrawal emphasises that good nutrition doesn’t require drastic changes. “Simple, consistent efforts in everyday meals can lay the foundation for lifelong health,” he says. By focusing on variety, balance, and smart ingredient choices, parents can empower children to build healthier relationships with food, one meal at a time.

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