Mothers are always concerned with their chidren's weight and their eating habits. They often complain to paediatricians that their child is underweight, a fussy eater, he/she is not gaining weight adequately or that they are eating too much junk food. The concerns of parents are genuine as many children do not eat the right foods, they are not taught the concepts of healthy foods and junk food or they are too busy being shuttled between school and after school activities.

Enjoying food
We always hurry our children to finish their food quickly or we just feed them while they stare at their favorite TV programme. Parents should teach their children to enjoy their food and find time to have at least one meal together as a family. Some children are born with high metabolism where they burn calories quicker or they are underweight because they do not eat enough. When the body does not get enough calories from food, children are often tired and exhausted, lack stamina, are irritable, throw tantrums or lack concentration.

Children usually have a habit of skipping breakfast before they go to school. They will not be able to concentrate in class. Try to wake them up 15 minutes earlier to have enough time to give them proper breakfast. Give them steamed foods like idli or poha; a slice of toast with peanut butter or cornflakes with milk with a handful of raisins added to it.

Children have to eat more high calorie foods that are also nutritious and also eat more often if they have to gain weight and to increase their stamina. Here are a few tips to make your child eat better:

Avoid large portions
Do not give large portions at every meal. Try smaller portions of different types of food. For example a small chapathi stuffed with potatoes, a cup of vegetable rice, or jeera rice with ghee, a salad or raitha, a dhal side dish or boiled egg, and a cup of curd. You can make the chapathi dough by kneading it with curd or full cream milk. Make the chapathi in interesting shapes and top them with ghee or grated paneer.

Do not force your child to clean up the plate. Appreciate your child if he has tried a new dish at family mealtime.
Snacks are important. Plan nutritious snacks for school. Make them eat plenty of veggies and fruits, they are rich in vitamins and minerals and fibre. Banana is a wholesome food, rich in carbohydrates, potassium and fibre. It provides instant energy and is easy to carry to school for a snack. Cut apples or carrots and send it with a dip like peanut butter. Rub some diluted lime juice on apples to prevent them from browning.

High calorie foods
Give them high calorie foods like nuts — cashew, almonds or mixed nuts or groundnuts at snack time (children below three should not be given nuts as there is a danger of choking). When they are hungry offer them pasta, wheat noodles with veggies, masala dosa instead of cookies and chips. Give them fresh fruit juice or milkshakes or flavoured milk to drink. Make sure they drink plenty of water throughout the day.
Allow them to eat their bags of chips or namkeens in moderation after they have eaten their meal and not as a meal.

Children learn by example — if they see their mom or dad reaching for healthy foods like fruits and veggies they would reach for them too.

Encourage them to indulge in outdoor activities like playing with their friends, cycling or martial arts instead of TV or computer games. This will increase their appetite and they would be ready to eat a good dinner.
Limit junk foods and aerated drinks. Lay down a rule that they can have it once in a while and not everyday, depriving them will only make them want more.

Add noodles, butter or cheese to soup. Give them a small cup of soup half an hour before dinner. When you visit your paediatrician plot your child's height and weight in a growth chart (stature for age and weight for age percentiles).

Do not panic if your child is in the low percentile range. As long as the growth curve of your child is going upwards there is no cause for concern. Remember each child is unique and will grow at their ownpace.
Encourage children to eat healthy nutritious food and play outdoors everyday. Teach them good food habits and no meal time will be a tug of war.

(The author is a consultant dietitian at Manipal Speciality Hospital)