For me sugar is synonymous to hyperactivity, tooth decay, addiction in kids and the most dreadful -obesity. Of course, many factors contribute to children’s weight problems, but excessive sugar consumption tops the list. Curbing sugar from your toddler’s diet is not difficult; if done with proper care and planning.

The first and the foremost thing we can do curb sweets from our kids diet is by not keeping a stack of chocolates, candies, toffees, chocolate cookies, cakes, muffins chocolate wafers, mithai etc at home. So clean up the refrigerators today itself. The more the merrier is their motto.

I am not against the fact of completely eradicating sweets from the child’s diet. It is a major source of energy; but I believe in strategically introducing sweets at a specific time of the day. My favourite slot is when my son heads out to play- I don’t mind if he gobbles up a laddo before heading out; keeps him energetic and vitalised.

However informative the advertisements are- packaged fruit juices are just not right for the kids or rather even for us adults. Even if you are buying the “no added sugar” juice, it is still sugar. So replace the packaged juice with fresh fruit juice made at home with the right amount of sugar content. I remember my mother juicing up oranges, carrots and apple with drops of honey for our sweet tooth.

Children are meant to have the sweet tooth; considering their first ever food; breast milk is sweet. So it’s natural for them to have these cravings every now and then. Replace the chocolates/candies with chocolate covered almonds/raisins or rice crispy treats which satisfies their sweet tooth along with filling up their tummies. Even while serving dessert/sweets to kids- give small servings. Stick to one bowl of kheer, one slice of cake etc. And try to restrict that to just one helping. I also recommend prevent sugar intake after 7 pm considering sleep time is near and that might just give them an inevitable sugar rush.

Even after kids are weaned off from mother’s milk, they are introduced to solid foods that are basically sweet in content and nature. Mashed bananas, sooji halwa, cerelac etc. But simultaneously also introduce besan cheela, vegetable parantha etc so that they don’t just depend on the sugary items to satisfy their hunger.

Always remember to check for food labels while shopping. It is not just sugar you are looking for. On the packaging also look for contents like fructose, glucose, fruit juice concentrate, syrup, molasses etc which basically are substitutes of sugar.

While kids grow up, it is easy to talk to them about how excess sugar in their foods can harm them. When they are intelligent enough to understand, highlight the positives like “how it helps strengthening bones” instead of “how they make you fat”.

Most parents including myself have done this mistake of attaching sweets with emotions. Keep emotions away! Like offering a sweet when they are hurt or rewarding them with extra ice cream when they do good job. This combination just does not work in the long run.

Lastly remember to make them brush their teeth every night, sweet or no sweet!!

I am sure a new mother has heard this more often either from her mother or her mother in law that whatever she eats or drinks is directly linked to the health of her new born. Breast milk provides complete nourishment to the baby during the first six months. It contains antibodies that help your baby fight off many infections and strengthens the immune system. It protects the baby from diseases too. Here’s how nursing mothers can increase lactation by including these food items in their everyday diet:

**Jeera or cumin seeds**: So I personally swore by Jeera when I gave birth. My mother used to slightly grind the roasted cumin seeds and mix them in the dals and vegetables. I also remember swallowing portions of roasted jeera and gulping it down with water. It also helped in reducing acidity.

**Saunf or fennel seeds**: Most of the families do not let the nursing mom drink plain water. Considering you have given birth and the insides are still recovering, most women drink warm saunf water with their meals; soothing their stomach as well as helping in lactating better.

**Milk**– I should have listed this earlier, but yes having more milk will increase breast milk. Have milk twice a day.

Vegetables and dals– Lentils and green leafy vegetables are a must in the daily diet and that too twice a day. Include palak, methi, carrots and drumsticks (mix it in sambhar) are known to work wonders for lactation. Dals are a good source of protein and fibre which is very essential for a mother; especially the red lentils or masoor dal is said to improve lactation.

**Dry fruits and nuts**– I still remember the laddos my mother made when my son was born. “Have one with milk every morning” she said. Dry fruits like dates, figs, walnuts, almond, pistachios, and apricots are a good source of nutrients. Include a handful of them in your daily diet.

Dhania or coriander– Sprinkle vegetables and dals with fresh dhania leaves; it not only adds to the taste but also improves lactation.

**Meat & poultry products**– Eggs, chicken, white meat are rich source of proteins. Include boiled eggs, chicken stew in your diet.

Remember a lactating mother’s diet should be balanced and nutritious as it will help keep breast milk supply up. Try to remain calm and relaxed even if you are feeding every 2 hours or less. Avoid foods like raw banana, mango and papaya and spicy food. Avoid being overwhelmed and getting stressed too soon if post partum depression creeps in. Try meditating to soothe your mind and body. Bond with your child while breast feeding. It’s a special time.

In the end, I would just like to say, listen to your mothers and mothers in law. They have been there and are the best guidance we can get. Home remedies and desi nuskhe are sometimes even better than the modern techniques.

Happy nursing and nurturing!