Our world is currently encountering two kinds of epidemics approaching very fast towards us, which put people at risk for chronic diseases like heart disease and diabetes. These two are obesity and screen addiction. These epidemics are affecting people of every age group. Right from very young children to adults. We all know junk food can contribute to obesity and yet it is becoming a part of our everyday lives because of our fast-paced lifestyles. We are well aware of the side effects of continuous screen time, yet we are always gazing at our phones when time allows.
I have two boys of ages 9 and 3. Both are in such age groups where they are naturally attracted to well-packaged junk food. Chips, biscuits, and ice-cream, sugar-sweetened juices, burgers, pizza, and whatnot. To keep their junk food intake limited, I have taken certain steps. Let me share some practical ideas that I implemented in my house, and they seem fairly working.
- Stay open-minded: The truth is we can't hide our children in the most in-depth corner of our house where they can't even see a glimpse of any junk food items. The reality is if we deprive them, the consequences will be even worse. Kids aged 12–17 years get sufficient time outside and they will prefer having junk food if they have been asked not to eat processed, fatty and sugary items (reverse psychology). They will have access to it in schools, malls, parties, and markets eventually. Thus, adjust to occasionally having Junk food and discuss with them how they can make smart choices among options. Fighting with them will bring no help.
- Outsmart young ones: My 3-year-old happily eats chips, and finger fries that I make at home. The trick is to present the food in such a way that it looks near to how junk food is packaged. Keep empty packets of chips and next time give them home-cooked munchies in the same packet. Try bringing a similar taste also. Use the same name for homemade items that they see in advertisements like Pizza, Burger and Frutie. Pay attention to decorating the parathas, chillas, and dosas. Use fancy cups, plates, and tiffin boxes. Such things attract young ones to give a try to food cook items. When going out, feed them in advance at home so they are already half full and their urge of eating further will not be that strong.
- Negotiate: Negotiation is the best way to handle the situation with kids above 10. We can't force them to eat healthy food all the time. So, bargaining to allow junk food Like, twice a week is a good deal. Other ways can be once-in-month junk food party with friends at home or freedom of eating freely at parties when they are okay to take a break from junk food for a few days further. The trick is to be cool on these if Kids also agree to eat healthy home-cooked food for the rest of the time. Instead of letting them go out, make a deal to order food at home so that you know what they are eating. Start slow and be friendly.
Hope these points will help you. I know it is hard to limit junk food if a child is already addicted to it. But we can't let it be staple of our diet. We must take action and start putting corrective action on.
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