Most parents fuss about their kids' eating habits. Madhuri Iyer, the author of Super Moms Cookbook shares, Parents would have lost count of the number of times they said 'Drink up your milk' or 'Eat up your vegetables'.

Settling these concerns, her book talks about 'sneak and tweak' cooking techniques. All her recipes sneak in healthy ingredients, and tweak out the unhealthy stuff. In an exclusive with the author, we try to find out ways parents can stop worrying about the good and bad in the diet and ways to feed their child.

What are the tweaks that you suggest mothers should make to make a kid fall in love with food
So basically refined foods, sugar, excess salt, and trans fats are eliminated, and yet, the kids don't miss out on taste. How does this work Take pasta as an example. I've developed a delicious creamy pasta sauce using a base of milk and whole wheat flour - atta - and less than half the quantity of cheese that you would normally use. The sauce duplicates the rich, velvety texture and taste of real cheese. Trust me, the kids will have absolutely no idea they're consuming a healthy pasta, as opposed to a high-fat cheese overload!

What is the right quantity of fruits that a kid should eat every day
The quantity depends on the age and activity level of the child. Normally, 2-3 servings per day is good. Ideally, a variety of fruits should be offered. Dry fruits count as fruit too, so that could be an interesting variant.

Can you share 2-3 tips to dissuade a kid from eating junk and liking home food
Kids seem to have a natural antipathy to anything called home food! The trick is to present home food like it's junk food. Kids eat with their eyes, so when they see veggies cut in animal shapes over the home-made pizza, or noodles with a cheerful sunny side egg on top, it grabs their attention.

For older kids, you could talk up the dish you offer, by giving them an interesting little history or geography lesson as you enjoy the meal. For instance, did they know the Khau Swey is a Burmese speciality And do they know what Burma is now called

What are the easily forgotten essentials in a kid's diet
Kids' diets are really not that different from adults. In The SuperMom Cookbook I recommend the same food for the entire family. This includes balanced portions of cereals, pulses, dairy, vegetables and fruits, and for non-vegetarians, fish and meats. The little ones can consume smaller portions, with reduced chilli spice. That said, it's a great idea to introduce your kids to the Indian spice rack. Spices like cumin and turmeric are good for their digestion, and boost their immune systems. As their taste buds develop, they'll learn to appreciate the plethora of amazing flavours at the family dining table.

Any tips for working mothers who do not have enough time to invest in the kitchen
Moms, don't despair! What always works is a detailed shopping list when you step out for your weekly groceries. Or better still, order online. This keeps the kitchen stocked up and saves time when you need ingredients on hand.

Another tip - make your freezer your best friend. Freeze ginger and garlic pastes, green chilli paste, and grated coconut. It's easy to whip up a meal once these basics are in place. Also, prepare larger quantities, and freeze the dishes in serving bowls. When you're super busy, all you do is defrost the food, warm it up, and announce dinner.

Let me add, please don't feel guilty about not serving up a spread every day. Even one dish can suffice. In fact, one-dish meals, with everything thrown in, are a great time-saver. Try something like a stew, or mixed hakka noodles, or a baked vegetable handvo casserole. I've covered a whole section on one-dish meals, keeping busy moms in mind.

If you have to plan a full day meal for a kid including breakfast, school tiffin, lunch, evening snack, dinner, what would that be
Kids get easily bored, so variety is essential! It also helps to balance the protein and carbohydrate components through the day, so that the kids feel satiated after every meal, without getting overstuffed, or feeling sleepy.

Breakfast Scrambled eggs on whole wheat toast, 1 apple (12 apple for smaller kids) Mid-morning Snack Fistful of mixed nuts, Roti wrap with cheesy corn filling Lunch Mixed vegetable pohe, Yogurt cup, Fruit of choice Evening Snack Oatmeal cookies, Glass of milk Dinner Chicken pad thai noodles with extra veggies and bean sprouts, small dessert portion of choice (if they finish all their veggies!)

Can you share 2 handy tiffin recipes that kids love to eat.
I'd like to share recipes created by my two daughters, Disha, and Kahini. This demonstrates that kids who grow up eating healthy will eat healthy as adults too! In their twenties now, they both love experimenting with eclectic cuisines.

Source: Times of India

BDST: 1522 HRS, JULY 30, 2015
Edited by:  Sharmina Islam, Lifestyle Editor