Watch the full podcast episode here:
Are you tired of mealtime battles that leave you stressed and your toddler in tears? In this episode of the Modern Indian Parent Podcast, host Sanchita Daswani, a child nutritionist, teams up with Rinie Gupta, a pediatric sleep consultant, to reframe those food fights as opportunities for connection and growth. Drawing from her own journey with her kids, Sanchita opens up about the pressure she felt to force clean plates—only to find freedom through understanding intuitive eating. This conversation dives deep into why forcing food backfires and lays the foundation for raising kids who eat happily, healthily, and without guilt. Packed with culturally relatable stories and practical strategies, it’s a game-changer for every Indian parent.
Intro and Journey into Intuitive Eating
The episode kicks off with a warm welcome that instantly feels like a chat with friends. Rinie introduces the podcast as a space for redefining parenting in Indian families by owning modern choices. Sanchita shares that intuitive eating is close to her heart—especially for parents who’ve struggled with weight or body image.
They set the stage: this isn’t just about today’s lunch. It’s about setting kids up to make smart food decisions when they’re out on their own. Because one day, they’ll be at birthday parties, school canteens, or college mess halls—and you want them to trust their body, not fear food.
What is Intuitive Eating?
Sanchita defines intuitive eating in simple terms: listening to your body’s hunger cues—how much you need, what you need, and when to stop. She reminds us that everyone is born with this ability. Babies show it perfectly with milk: they ask for it and stop when done.
The problem? Most of us grew up in a volume-driven culture where finishing the plate is more important than listening to our bodies. Rinie adds that many millennial parents struggle with overeating or eating disorders—and these issues are now hitting kids earlier due to content and expectations.
Sanchita emphasizes starting intuitive eating at 6 months with solids—not when they’re 8 or 9. Because forcing a clean plate feels good short-term but leads to harmful long-term consequences like overweight or body image issues.
Practical Steps to Start Intuitive Eating Early:
Serve small portions and let them signal for more.
Respect cues like head turns or closed mouths as “done.”
Avoid praising clean plates—instead celebrate trying new foods.
Model it yourself by eating slowly and stopping when full.
This builds a foundation of trust in their body from the very first bite.
Why “Finish Your Plate” is a Problem
Rinie points out how often we say “finish” in Indian homes—applauding kids for clean plates or urging “more bites.” But Sanchita explains this implies: your body says stop, but we’re not happy. We’ll do anything—TV, dancing, bribes—to make you eat more.
She stresses that kids are humans with their own appetites. Every baby is different. Forcing them to eat a set amount assumes they need the same nutrition daily—but that’s not true.
How to Shift Away from “Finish Your Plate”:
Remove the word “finish” from mealtime talk.
Let them leave food without comment.
Focus on weekly patterns, not one meal.
Trust that their body knows what it needs.
This prevents short-term stress and long-term harm.
The Restaurant Analogy Every Parent Needs
Sanchita shares two relatable stories to drive the point home.
First Story: Imagine you’re at a restaurant in Vietnam. The waiter brings a new dish—“It’s excellent! You gotta have it!” Do you gobble it? No. You look, ask what’s in it, watch others, take a bite. Then decide: love it? More? Done?
Now think of your baby. You offer ragi porridge—“It’s yummy! Eat!” But you don’t give them time to feel. You expect them to finish the bowl instantly.
Second Story: You love dal rice. One day, you’re full and leave two bites. The waiter, chef, manager surround you: “You cannot leave until you finish! TV on! Dance!” Would you return? No.
Same with kids. If they leave food—even their favorite—don’t force. Don’t distract. Respect their body.
How to Apply This at Home:
Give them time to taste and decide.
Honor “no” without negotiation.
Avoid distractions like TV or toys.
Let them leave food—it’s okay.
This turns mealtime into joy, not a battlefield.
What to Do When Child Only Eats 2 Bites?
Rinie asks the big worry: what if they only eat two bites? Sanchita reassures—it’s normal. We cannot expect them to finish three ounces every day. They have their own appetite.
She ties it to the restaurant stories: respect their wishes. Look at totality over the week, not one meal. Pressuring takes away joy and harms long-term.
Step-by-Step Plan When They Stop Early:
Take the plate away calmly—say “All done?”
Offer the same food again after 20 minutes.
If still not eaten, bring the next snack or meal a bit earlier.
Observe patterns over days, not hours.
Keep meals balanced so small bites nourish.
This teaches self-regulation and keeps eating positive.
How to Talk to Kids About Food and What It Does to the Body
As kids grow, simple, honest chats about food help them understand why we eat what we eat—without fear or confusion. Sanchita explains sugar gives quick energy but too much causes crashes. Rinie shares how her daughter learned to save halwa for the weekend, showing she grasped that treats are special, not daily. They stress balance and looking at the whole week, not just one meal.
Age-Appropriate Ways to Talk About Food (Based on the Episode):
For younger kids (around 2–3 years): Keep it playful—“Sugar is for fun zoom when you play, but fruits and veggies help you stay strong and fight off sickness so you don’t get sick.”
For slightly older kids (4+ years): Help them notice—“How does your tummy feel after sweets?” This teaches them to feel energy dips from too much sugar.
Teach about carbs as fuel: “Carbs like rice, roti, and dal give slow energy to keep you running and playing all day long—sugar is fast but fades quick.”
Explain protein and calcium simply: “Protein in dal, paneer, eggs, and chicken helps build strong muscles so you can climb and jump. Calcium in milk, curd, and leafy greens makes your bones and teeth super strong—like steel inside!”
Highlight staying healthy: “Fruits and veggies have special vitamins that act like superheroes to keep germs away and help you feel good.”
Use the weekend system: Let them save treats like halwa or ice cream for Saturday—“One special treat makes the weekend extra fun!” This builds patience and joy.
No good/bad labels: Always say “sometimes fun food” vs. “everyday food” so nothing feels forbidden or guilty.
These calm, everyday talks—maybe during a walk or while cooking—turn food into a friend, not a fight. Kids learn to choose balance naturally.
Is It Okay to Be Super Strict About Not Offering Junk and Sugar?
Rinie sees millennial parents over-restricting—complete bans on sugar and junk. Sanchita agrees: till age 2, avoid all sugar and packaged foods. The first thousand days affect long-term growth.
Post 2, it’s okay a few times a week. Look at totality—if home meals are simple, three times (cookie, ice cream) is fine. Hidden sugar in sauces or chips adds up.
Rinie does weekends only—her daughter saved halwa for the treat. Sanchita’s kids asked daily, so she restricted weekdays. Festivals? Be flexible for memories.
Balanced Guidelines for Sugar and Junk:
Till 2: no sugar or packaged—keep it natural.
After 2: 3 times a week max if meals are home-cooked.
Check all foods—sauces, juices count.
Allow festival sweets, balance other days.
Assess weekly total, not daily.
This prevents rebellion and builds healthy attitudes.
The Biggest Tip: Focus on Connection
Sanchita’s final advice: when sitting at mealtimes, focus on connection. Mealtimes are stressful because we think “How can I get them to finish?” Shift to “How can I connect?”
Ways to Make Mealtimes Happier:
Eat together without distractions.
Play soft music they like.
Talk, laugh, share the day.
Involve them—let them stir or serve.
Keep the mood light—no pressure.
Rinie agrees: make mealtimes happier, and good habits follow naturally. No bribes. No force. Just love.
watch full episode here: