Dr. Shreya Bhate is a paediatrician & newborns specialist, pursuing fellowship in neonatology at Noble Hospital, Pune

My daughter is in class IX and often studies late into the night. Please suggest some healthy night-time snacks to keep her energised.
— Deena Yohan, Mumbai

Teenagers studying late into the night need snacks that provide energy and sustain them. Here are some healthy options:

• Roasted makhana (fox nuts) — Light, crunchy, and high in protein.
• Homemade popcorn — Air-popped with minimal butter or ghee.
• Fruit with nut butter — Apple or banana slices with peanut/almond butter.
• Greek yogurt with nuts & honey — A mix of protein and healthy fats.
• Dark chocolate & nuts — Satisfying yet healthy treat.
• Ragi/nachni cookies — Rich in calcium and fibre.
• Chana chaat — Boiled chickpeas with veggies.
• Sprouts salad — A protein-packed, crunchy option.
• Besan chilla (gram flour pancakes) — Savoury snack.
• Homemade energy laddoos — Made with dates, nuts, and seeds.
• Paneer/tofu bhurji — A quick protein-rich scramble.
• Egg wraps — Scrambled eggs wrapped in a whole wheat roti.
• Idli with peanut chutney — Healthy and easy to digest.
• Oats with fruits & nuts — A fibre-rich food for sustained energy.
• Whole wheat sandwich with cheese/veggies — Balanced, filling snack.

 

I live in an apartment in Mumbai with limited sunlight exposure. How do I ensure that my toddler gets enough Vitamin D?
— Hira Chandni, Mumbai

You could take the following steps to ensure your child gets enough Vitamin D for healthy bone development:

Maximize sunlight exposure. Encourage outdoor play in the balcony, terrace, or common garden between 7 a.m–10 a.m when UVB rays are most effective for Vitamin D synthesis. Also, keep windows open as glass blocks UVB rays.

Vitamin D-rich diet. Include fortified milk, cereals, yogurt, and infant milk formula enriched with Vitamin D in your child’s diet. Also egg yolk, fish (salmon, sardines), mushrooms, and cheese.

If you are still breastfeeding your toddler, ensure you eat a Vitamin D-rich diet yourself.

Vitamin D supplements. It’s recommended that newborns take Vitamin D drops (400–600 IU/day) until one year of age.

Outdoor play. Take your child to parks, playgrounds, or community gardens whenever possible, even if it’s just for 15–20 minutes per day.

 

How can I transition my seven-year-old son’s taste from artificial flavors to natural foods without resistance?
— Rhema Nanda, Chennai
This must be a gradual and strategic process. Here are some suggestions:

Start early and gradually. Introduce children to natural foods from early age to shape their palate. Reduce artificial snacks slowly instead of eliminating them abruptly.

Make natural foods attractive. Use creative plating (fruit skewers, colorful smoothie bowls). Introduce cheerful names for foods such as ‘Superhero Berries’ or ‘Magic Mango Slices’.

Blend familiarity with nutrition. Make homemade versions of their favorite processed snacks using natural ingredients (e.g., fruit popsicles instead of sugary ice cream). Initially, mix natural and artificial flavors, reducing the latter over time.

Involve children. Encourage your son to choose fruits and vegetables at the market. Involve him in cooking simple recipes.

Use positive reinforcement. Praise his choice when he picks natural foods.

Reduce access to artificial snacks. Stock the house with healthy alternatives such as fresh fruits, nuts, yogurt, and homemade granola bars. Allow junk food only as occasional treats.

Educate about healthy eating. Show him simple science experiments, such as how much sugar is in colas.