How to raise healthier children: A roadmap from an Indian kitchen

India Today

a day ago

India's rising economy is often seen as a symbol of progress, but when it comes to children's health, the picture is far from ideal. Behind the glossy surface lies a growing crisis: obesity, type 2 diabetes, early heart disease, poor gut health, hormonal imbalance and even insulin resistance are increasingly being seen in young Indians. And one key reason ties them all together -- food.advertisementREAL FOOD IS MISSING FROM OUR CHILDREN'S PLATESIntegrative lifestyle expert Luke Coutinho believes the root of many childhood health issues lies in what's (not) on their plate.
"We've spent years working with adults who are healing from what went unresolved in childhood—nutritionally, emotionally, physically. That's why I believe that the most impactful health interventions don't begin in hospitals or clinics alone. They begin in the kitchen. In school tiffins. On the family dining table," Coutinho tells IndiaToday.in.Despite India's rich supply of fruits, vegetables, grains, and spices, many children are growing up malnourished, overweight, or suffering from hidden metabolic issues. The gap between access and application is widening, and it's costing their health.
India currently faces a triple burden of malnutrition, including undernutrition, micronutrient deficiencies, and overnutrition. ()
India currently faces a triple burden of malnutrition, including undernutrition, micronutrient deficiencies, and overnutrition.'FOOD IS A WEAPON'Nutritionist and chronic disease specialist Deepta Nagpal highlights the power of food in fighting disease, when used correctly."Food is a weapon, if we use it wisely, it can create wonders," she tells IndiaToday.in. 'It's not just an apple which can keep a doctor away, I believe a well-balanced meal served with love, cooked from scratch using seasonal grains and planned wisely, little with common sense and little bit with wisdom, can help to improve immunity, helps in many diseases and prevent."Her clinical observations reflect a disturbing trend:'It's not just obesity. If we look deeper—in my practice, I see high blood glucose levels in kids as young as 9. Youngsters with fatty liver due to junk food. Girls hitting puberty too early, developing thyroid issues—all linked to hormonal disruptors in processed foods. Sadly, though India has natural fruits, vegetables, and grains, it's leading in disorders affecting kids. Almost ranking second globally among children with prediabetes, high cholesterol, or fatty liver.'
Nutritionist and chronic disease specialist Deepta Nagpal highlights the power of food in fighting disease, when used correctly. ()
Coutinho points out how different regions of India already have time-tested, nutrient-rich traditional diets that are perfectly suited to local climates and children's needs. "From bajra khichdi in the North to rasam and idli in the South, and jowar bhakri in the West to kodo millet in Central India, every region has its own nutrient-rich, seasonal foods perfectly suited to local climates and growing children," he says.A BALANCED PLATE IS A POWERFUL TOOLNagpal breaks down how a simple home-cooked Indian thali can support immunity and development.'A plate of dal chawal, curd, pickle, and salad is a completely balanced meal. Dal chawal gives complete protein. Curd and pickle are probiotics that help digestion and gut health. Salad provides minerals and vitamins. And ghee offers butyric acid, which supports immunity," she says.Coutinho adds, 'Local and seasonal foods aren't just tasty, they are biologically aligned with our bodies. Food is information to our genes. They grow in the same soil we live on, face the same climate we do, and carry the microbial and nutritional intelligence of the land we belong to.'advertisementWhen children eat local, seasonal foods, they build stronger internal systems that support digestion, energy, mood, and immunity.
A plate of dal chawal, curd, pickle, and salad is a completely balanced meal. (Photo: Pexels)
Millets like ragi and jowar regulate blood sugar. Local greens support iron levels. Cold-pressed oils and fermented foods support hormonal health.'By regularly including such foods, we are not just improving energy, digestion, and growth—but also future-proofing our children against lifestyle disorders,' says Coutinho.FOODS THAT DESERVE A SPOT ON YOUR CHILD'S PLATENagpal suggests easy, everyday foods that pack a powerful punch for vegetarian or non-meat-eating children:advertisementKhus khus (poppy seeds): High in calcium, can be added to soups, stews, or smoothies.Eggs: An excellent source of protein, if no religious restrictions apply.Ghee: Supports gut health and immunity.Sesame seeds: Great plant-based iron source.Beetroot: Boosts blood flow, helps kids stay active.Ragi: Affordable and rich in calcium.Char magaz: A mix of melon, pumpkin, cucumber, and watermelon seeds, often combined with saffron and added to milk.MAKING NUTRITIOUS MEALS PRACTICAL IN BUSY HOUSEHOLDSIn the digital world, how can parents balance convenience with quality? Nagpal offers hacks that even the busiest families can follow:Involve kids in meal planning so they understand where food comes from and why it matters.Teach kids how to read labels and identify real food.Boost simple meals by adding an egg or paneer cube to khichdi or dal chawal.Smoothies: Add fruits, seeds, coconut for an easy morning fix.Try one-pot meals like veggie stews with paneer or noodles.Traditional meals like masala khichdi with sprouts, sesame seeds, yogurt, and veggies can be made fun and filling.
Traditional meals like masala khichdi with sprouts, sesame seeds, yogurt, and veggies can be made fun and filling. ()
Nagpal warns against the long-term damage from processed snacks and packaged meals, saying, 'Packaged foods lower mood, reduce focus, impact immunity, and hinder growth. They contribute to ADHD and contain chemicals that disrupt hormones and gut microbiomes.'In contrast, real food helps build serotonin, the feel-good chemical, and supports brain, immune, and physical development.advertisementA DAY IN THE LIFE OF A HEALTHY CHILD'S MEAL PLANHere's a simple, balanced sample meal plan Deepta Nagpal recommends to support gut, brain, and immune health:BreakfastEggs and nutsDal cheela with dahiPaneer or egg sandwichMid-MorningCurd or buttermilkNuts or milkLunchParatha with egg or paneer bhurjiVegetable rice with curdPaneer or chicken riceEvening SnackNut ladoosSesame seed toastHummus with veggiesBeetroot-carrot-mosambi juiceEggsDinnerSoups or stewsDal with rice or rotiPaneer, tofu, milk, or chicken- Ends