Making traditional homemade food tastier for children

Remember what the millennials had for their meal as children? Home-cooked meals from their grandmother, mothers, often their sister-in-laws, and sisters. The foods were prevalent but rich in affection and health benefits. The foods had an identity based on the race of people, district-wise.

Before, inviting someone to the house and cooking the best foods were traditions. Even if someone learned something new, they would invite cousins and friends all over to have a taste of it. On the other hand, when visiting a new district, people would prefer to have local foods hand-cooked at their acquaintance's home. There was simplicity with utmost affection.

As we know, Bangladesh has a rich culinary heritage and tradition of wholesome home-cooked meals, but it is now witnessing a silent shift in its food culture.

Specially children are shifting their tastes very quickly. Now, fast food is often welcomed as a first choice. The growing preference for fast food among children has become a serious concern for parents and health professionals alike.

From the busy streets of Dhaka to small towns and rural centres, fast-food chains, snacks, and sugary beverages are steadily replacing nutritious meals in children's daily diets. While these foods may seem convenient and appealing, their long-term impact on children's health and development can be alarming.

The growing popularity of fast food

Firstly, these are linked to urbanisation and busy lifestyles. Parents often provide tiffin to their children, which is usually over-processed food, buying it when they start crying.

For many parents, fast food becomes an easy solution. Working mothers and fathers with limited time find it convenient to serve ready-made meals instead of spending hours cooking.

Secondly, the aggressive marketing. Television commercials, colourful packaging, and social media advertisements constantly attract children's attention, associating fast food with happiness, fun, and modernity.

Thirdly, easy access to fast food. Schools and coaching centres near urban areas are often surrounded by vendors selling burgers, fried chicken, chips, and carbonated drinks, all of which are easily accessible and affordable for students.

Understanding what's at stake

Fast food is typically high in unhealthy fats, refined carbohydrates, sugar, and salt. All of which contribute little to a child's nutritional needs.

Regular consumption can lead to multiple health problems, both immediate and long-term.

In Bangladesh, where the double burden of malnutrition already exists (undernutrition in rural areas and obesity in urban zones), the popularity of fast food further complicates the scenario.

Studies by the UNICEF, WHO, and other health agencies indicate a rising trend of childhood obesity, particularly in urban middle-class families. Children who frequently consume fast food are also more likely to develop type 2 diabetes, high cholesterol, and hypertension at an early age. Moreover, poor nutrition has a detrimental impact on mental performance, resulting in fatigue, difficulty concentrating, and lower academic achievement.

Children's attraction to fast food is not accidental; it is carefully engineered. Fast food is designed to taste good, utilising a combination of salt, sugar, and fat that triggers the pleasure centres in the brain. This makes it addictive and hard to resist.

Moreover, peer influence plays a strong role. When children see their friends eating fried chicken, pizza, or soft drinks, they want to do the same to feel included. The growing presence of fast-food outlets in shopping malls and near schools normalises this trend.

Healthy foods are more than just fuel. It shapes the foundation of a child's physical, cognitive, and emotional development, as well as their early childhood development. For Bangladeshi children, homemade snacks, such as chira (flattened rice) with milk and banana, boiled eggs, fruits, or puffed rice with peanuts, are far healthier alternatives to processed fast foods. But sometimes they become too 'boring' and repetitive for children. So, how can it be made tasty?

How to make a tasty homemade food

Making traditional homemade food appealing to children requires creativity, variety, and a shift in how meals are introduced at home.

A homemade approach involves reinventing conventional Bangladeshi dishes in fun and modern ways. For example, turning vegetable fritters into colourful, finger-friendly ones, making rice balls from leftovers mixed with mashed vegetables, or preparing homemade chicken strips using less oil can help children see familiar foods in a new light.

Presentation matters more than we often realise; children respond to colourful plates, shapes, and textures. Adding small dips made from yoghurt, honey, or mild spices can also turn simple snacks into enjoyable treats.

Another helpful strategy is involving children in the cooking process. When they help mash potatoes, wash vegetables, or mix batter, they develop a sense of ownership and curiosity about food, making them more likely to try the final dish.

Parents can also introduce themed meal days, such as 'Semai or Pitha Day', where semai is transformed into a savoury noodle dish, or 'Healthy Picnic Afternoon' with homemade sandwiches made from local ingredients.

The flavour of traditional foods can be enhanced with fresh herbs, lemon, or light spices to suit homemade tastes without overwhelming them. Small changes like these gradually shift a child's taste toward local, nutrient-rich meals, reinforcing a long-term preference for healthier eating.

Bangladesh is blessed with a wide variety of local fruits, including mangoes, guavas, papayas, jackfruits, and bananas, which are not only nutrient-dense but also affordable and accessible.

Encouraging children to eat these natural foods not only improves their health but also helps preserve our local food culture and agricultural diversity.

Rediscovering the value of our local foods is key to improving child nutrition. A simple homemade meal of rice, fish curry, dal, and vegetables provides more nutrients than a meal of fried chicken and fries. Completely restricting fast food may lead to rebellion. Instead, parents can limit it to occasional treats, once a month, and focus on educating children about the benefits of healthy food.

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