KIDS AND JUNK FOOD

“Junk food refers to food which is pre-prepared or packaged and has a low nutritional value. “

Now– a-days junk food has gone global and is available everywhere. It generally falls into the categories of either snack food or fast food. Fascinated by advertisements, it is becoming more popular among children .

Food addictions are nothing new. There are certain foods that can cause dependence. These are generally processed foods. The ingredients in them are more rapidly absorbed by our body than other non processed foods and provide a rapid increase to the blood sugar levels. This gives a quick high to the body and generates a craving for more. Since, this high is not provided by other healthy foods therefore, we tend to avoid them and become binge eaters. Junk food can be extremely addicting, and when consumed regularly in large quantities it can cause a variety of health problems. For children, who often aren’t aware of the health hazards associated with it, junk food can be particularly appetizing Subsequent complications include obesity, chronic illness, low self-esteem and even depression, as well as affecting how they perform in school and extracurricular activities.

The trend of eating out at restaurants has become quite frequent therefore, it is extremely difficult to keep children away from such addictions. The food is typically high in unhealthy fat, sugar, sodium, and calories while at the same time often low in nutrients and almost totally lacking in fruits and vegetables. Still it is very difficult to keep kids away from such temptations, therefore, instead of eliminating them from their diets we should focus on replacing them with healthier options.

Instead of…	Try…
Ice cream Fried chicken Doughnuts or pastries Chocolate-chip cookies Potato chips	Yogurt; sorbet; fresh fruit smoothies Baked or grilled chicken English muffins; home baked goods with less sugar Fig bars, vanilla wafers, fruit and caramel dip Baked vegetable chips or, for older children, nuts

It is quite difficult to convince kids to avoid junk food, but parents should continuously guide them towards healthier eating options.

Some important tips to remember about fast food and restaurant dining for kids :

• Avoid sodas, shakes, or sweetened coffee drinks instead encourage kids to drink water or milk.
• Skip the fries – Instead of french fries (which are fried), give baked fries grilled in over and salted lightly to the kids.
• Watch the portion size
• Avoid fried and breaded items
• Don't use junk food to reward the kids.
• Carry healthy snacks like fruits or carrot sticks with you so when the kid feels the cravings or start to feel hungry, you do not have to be tempted by entering a store/restaurant.

Lets have a look at some healthy recipes to replace junk food :

BREAD PIZZA

Ingredients:

• 4 Bread Slices
• 1 Capsicum (sliced)
• 1 Tomato (sliced)
• 4 Mushrooms (sliced)
• 2 Onions (sliced)
• 1 tbsp Butter
• 4 tbsp Mozzarella Cheese (grated)
• 1 pinch Salt
• 1 pinch Sugar
• 2 tbsp Pizza Sauce

Recipe :

• Heat butter in a pan. Add vegetables to it and fry them until brown and soft.
• Add salt and sugar to the vegetables. Cook and stir till moisture evaporate from the vegetables.
• Take a bread slice and smear it with pizza sauce.
• Spread the vegetable mixture on the bread and garnish it with mozzarella cheese.
• Grill the bread in an oven or over tawa for 3-4 minutes, or till the bread is crispy and the cheese melts.
• Bread pizza is ready. Serve it with tomato ketchup.

MOMOS

Ingredients:

• 2 cups Wheat flour
• 1/2 Cabbage, grated)
• 1/2 tbsp Salt
• 3 medium-sized Onions (chopped)
• 1/2 tsp Ginger paste
• A pinch of Baking Powder
  
  For Chutney
  
  5 Garlic flakes, chopped
• 5 Red Chillies, chopped
• Little amount of Vinegar

Recipe:

• Mix wheat flour, baking powder and water to make smooth dough. Leave the dough overnight.
• Roll out medium sized chapattis from dough.
• Cut into two halves from the middle like samosas.
• Now make a mixture of grated cabbage, onion, ginger paste and salt to taste to stuff in.
• Stuff the half-piece chapatti with this mixture. Repeat the step to make all the momos.
• Steam these momos in an idli utensil for about 10 minutes.
• To prepare chutney, churn garlic, red chilli and vinegar in a mixer.
• Serve the momos with chutney.

CORN BALLS

Ingredients:

• 1 Teacup boiled corn
• 4 Boiled potatoes
• 4 tbsp Grated cheese
• 4 Green chillies
• 2 tbsp Coriander
• 225 gms Paneer
• Breadcrumbs
• 1 Teacup maida
• Chilli sauce
• 2 Teacups milk
• 4 tbsp Butter
• 4 tbsp Maida
• Salt to taste
• Oil

Recipe:

• Melt the butter in a pan and seethe the flour for about half minute.

• Pour the milk into it and cook till the sauce becomes thick.

• Chop the paneer and potatoes.

• Mix the corn, cheese, potatoes, green chillies, paneer, coriander and the above prepared sauce.

• Add salt and mix well.

• Make the balls. Mix the flour thoroughly in 1-1/2 teacups of water.

• Dip the balls in flour paste.

• Roll the balls in breadcrumbs.

• Deep-fry these balls in oil.

• Cornballs are ready to serve.
  

Try these basic tips and push your kids towards a healthy eating pattern so as to step them up towards good health.

“Inspire children to eat healthfully.”