Just flipping pages? At least read the next line before you move on.
If your child's diet is about 80% health guru and 20% cookie monster, you're already winning! But if that's not the case, or if the title made you raise an eyebrow, stay with me. I'm about to share a few secrets most parents overlook.
What does every parent want?
A healthy, happy child. Fewer sick days and more "Stop running around the house!" kind of days.
And of course, the ultimate flex: "My kids? I don't stress about their nutrition."
Most parents don't realise how easy this actually is. The world (and the internet) has made you believe that no matter what your child eats, it's never enough. Unless it's fortified, powdered, or gummy-shaped.
In truth, if you're worrying about nutrition, you are probably doing enough already. Most times, all it takes are small, smart tweaks to the plate. Not a shelf full of supplements.
So when I say "food before pharma," it isn't some idealistic philosophy. It's the most practical thing you can do: fix what's on the plate before reaching for a pill.
Most childhood issues begin with nutrition gaps, not severe deficiencies. Yes, medicines and supplements have their place for specific deficiencies or absorption issues, etc. But for the majority of children, they're meant to only bridge crisis situations, not replace real food.
What if this adds to my anxiety? And does this even work?
Let's say I agree to prescribe your child a multivitamin. My next question: for how long? If you don't fix the diet, the core issue remains, and you can't give supplements for eternity. There's no magic potion for life.
Parents often tell me, "But Doc, it helps us tide over!" Tide over what exactly? Most parental anxiety today comes from information overload and unrealistic expectations, set for you, by questionable experts.
Having seen hundreds of families up close, I can confidently say: your child does not need constant supplementation. What they need are sustainable eating habits.
Start small. Adjust food choices. Within weeks, you'll see better energy, sharper focus, and fewer sick days. And here's the real secret, kids eat better when parents have a relaxed approach and stop chasing quick fixes.
Will there still be any nutritional gaps to watch for then?
Yes, occasionally. Once the lead singer, 'food' starts doing its job, the backup singers, 'supplements' can fill minor gaps.
The most common deficiencies I see are iron, vitamin B12, and vitamin D.
Iron often dips between ages 1–3 (thanks to animal milk-heavy diets) and again in adolescence during growth spurts. Vitamin D is low in children who live under tube lights more than sunlight. And B12 deficiency quietly creeps up, especially in vegetarian families with inconsistent fortified foods.
Warning signs: tiredness, irritability, poor focus, frequent infections. Often dismissed as "just growing up." But before reaching for supplements, fix the plate:
- Pair iron-rich foods with vitamin C (a squeeze of lime or some orange juice).
- Keep milk and iron-rich meals 1–2 hours apart (calcium blocks iron absorption).
- Eggs, milk, curd, and paneer help maintain B12 levels.
- Morning sunlight, even for 15 minutes, boosts vitamin D. This one nutrient may still need supplementation, especially till one year of age.
Bottom line: let your paediatrician decide how to correct deficiencies, if any! Not the person selling "one-size-fits-all" milk mixes.
But those mixes help build immunity, right?
Milk mixes build an illusion of health, not the foundation. Real immunity is made in your kitchen. Balanced meals, good sleep, and a happy gut do far more than any powder.
Nearly 70% of the body's immune cells live in the gut, learning daily how to fight infection and when to stay calm around harmless foods. And forming Healthy gut habits is refreshingly simple:
- Regular meals instead of all day grazing
- Plenty of water
- A serving of curd or buttermilk daily
- Fibre from fruits, vegetables, and whole grains
Ultra-processed foods and sugar-heavy snacks disrupt this balance by feeding the wrong bacteria.
What if my child has frequent tummy issues? Any reset plan?
Not reset, more like a restart plan. Do this for 7 days: no packaged foods, only fresh home-cooked meals. Include curd daily, replace chips and biscuits with fruits, and set predictable meal times (three meals, two small snacks).
In a week, most parents see calmer digestion, fewer complaints, and a happier child. After that, yes, occasional packaged treats can play cameo roles in the "Digestion Soap Opera." But never let them take the lead role!
But school mornings make it tough! How do I ensure a good start?
Never skip breakfast, the most important meal of the day. Also, avoid the classic combo of milk and biscuits or sugary cereal. That's a recipe for a mid-morning meltdown.
Kids who start the day with sugar or refined carbs, feel a crash in energy quickly and lose focus in class. The ideal breakfast blends slow carbs and protein. For example:
- Poha with peanuts
- Eggs and toast
- Idli with sambar
- Fruits and nuts in porridge
Think fuel, not fireworks.
What about protein? Don't growing kids need more?
A lot less than you think! Half a cup each of cooked dal, rice, and yoghurt, plus 200 ml of milk, already meets 100% of the RDA for a 1–3-year-old (roughly 1 g of protein per kg body weight).
Add 100 g paneer or an egg, and you've covered a 4–6 year old's RDA too.
If possible, give one egg a day: nature's complete protein. Vegetarians can rely on Paneer, Greek yoghurt, soya, tofu, sprouts, and millets. Mixing two protein sources works even better.
Okay, balanced meals understood. But how do I curb sugar-heavy snacks?
Don't ban snacks, swap them. Replace biscuits with nut or puffed rice laddoos, chips with roasted makhana, and packaged juices with fruit pieces or coconut water.
Kids snack on what's visible. So make healthy food easy to grab. Clear jars with homemade snacks and a fruit basket on the dining table, always in sight. Better yet, involve your kids in preparing them. It builds curiosity and ownership.
And when you buy packaged foods, ignore the colourful front label. Flip it!
- If sugar, syrup, or malt appear in the first three ingredients, put it back.
- More than 5–6 g sugar per 100 g/ml is high.
- And check serving size. Those packs you believe to be single serve, are quite often more than double.
The final takeaway
- Eat together: kids copy your plate more than your advice.
- No screens at the table (adults included).
- Add fresh fruits daily: don't just admire rainbows, eat them.
- Don't force feed: if you kill the joy of eating, nutrition suffers.
- Keep mealtimes consistent: routine builds rhythm, and rhythm builds health.
And remember, building healthy habits takes time. Be patient!
It's still easier than explaining to a toddler, 'What colour the number 4 smells like!'
About Dr. Nimish Kulkarni
Dr. Nimish Kulkarni is a dedicated Paediatrician, Paediatric Nutrition Consultant, and Haematologist, committed to supporting children’s health at every stage of growth. He is the Founder of NextGen Paediatrics, Bandra West, Mumbai, where he focuses on preventive care, nutrition guidance, and developmental support. His approach is rooted in clear communication and practical solutions for everyday parenting concerns. With strong clinical experience, Dr. Nimish Kulkarni works closely with families to ensure consistent, well-informed care for every child.
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