Why Cultural Foods Matter in Children’s Nutrition and Healthy Eating

By Suhani Nagda, RD

As another school year comes to an end, I've been reflecting on my own experience with food as a child and how it ultimately influenced my relationship with my culture, but also the way I approach nutrition and support clients from diverse backgrounds.

School lunches are about more than just fuelling a child's day - they can shape our sense of belonging, identity, and relationship with food. For many children growing up in multicultural families, opening a lunchbox can bring feelings of pride, curiosity, or sometimes even embarrassment.

I remember bringing my Gujarati food to school in a community with less cultural diversity. As I opened my container of mug (moong dal) and bhat (rice), the smell of tempered curry leaves, mustard and cumin seeds attracted the attention of some of my peers. Someone asked, “what is that?” and I said, “it’s beans and rice.” Some stares were respectful, and some felt judgemental. Those were the ones I remembered the most. I thought, " my food does not look like theirs’. "

I would hate bringing rotli (flatbread) with shaak (cooked veggies) because it would get messy and I thought my peers were being judgemental. This continued throughout elementary school and into high school. I told my mom to just pack me a cheese and green chutney sandwich because it did not give off any smell, and I could hide the chutney in between the breads and my hands would not get dirty. I would bring a Minute Maid juice box with it, a cheese string and a Quaker strawberry yogurt flavour granola bar, just to fit in. 

If my mom would pack something other than this, I would sometimes not eat it until on the bus ride home after I was the only one left on the bus. I was embarrassed. At home, I was comfortable eating all my Gujarati food from thepla, dhokla, and muthiya to khichdi. My mom would also make foods from different cultures. Homemade pizza from scratch, pastas, lasagnas, burgers, tacos, spring rolls, soups, Schezwan noodles, fried rice, chocolate chip/oatmeal cookies, and so much more. She would sometimes add her Indian twist to it! I grew to enjoy and appreciate different foods from different cultures, except for my own..

This started to change however, in grade 10. I took a course on food and nutrition where I learned about different cultures, their foods, traditions, and dining etiquette.  We made food as well. Over time, I learned to appreciate and respect my food, and my rich culture of where I come from. I read about the history of Indian food, watched documentaries and understood how to incorporate the authentic ingredients into recipes in a balanced way. Having had these experiences over the years has made me confident in working with the South Asian community and any other to support in their journey in weight loss.

Looking back, I am grateful that my relationship with my cultural foods evolved over time. Today, I see food as so much more than nutrition - it's a way to connect with our culture, family, and memories. My goal as a dietitian is to help families feel confident nourishing themselves without giving up the foods that are meaningful to them.

This summer, I'm taking on a few families for nutrition support and meal planning to help you prepare for back-to-school, build sustainable routines and healthy habits, and navigate different food preferences around the table. 

With that in mind, I'd like to share a few tips for parents looking to get their little ones involved in the kitchen before it's back to school time!

How to Meal Plan and Prep with Kids Home This Summer

• Create activities around food: consider exploring local farms or growing your own food. Get some plants or seeds such as for tomatoes, lettuce, or peppers at your local grocery store and care for the plant together.
• Involve your kids in planning and preparing meals. Take them to a local farm or a farmer’s market and explore new foods. Encourage them to get one new vegetable or fruit to try and get creative in finding recipes to use these foods. 
• Learn to make something new with some delicious in season summer foods
• Make jam from the fresh strawberries you picked or make salsa and turn into a meal! Mango black bean salsa at your next picnic will surely have your kids wanting for more!
• Healthy Cooler Packing List: Packing a cooler with family-friendly options like wraps, fresh fruit, hard-boiled eggs, guacamole, and other easy snacks reduces the need for food stops on the road while keeping everyone fueled throughout the day. Bonus: everyone can help!
• Plan for ‘other’ food experiences - emphasize that there is no good or bad food and show this by embracing a variety of experiences. For example, look up the best ice cream or burger place when travelling and do a taste test. Ask your kids to rank them based on appearance, taste, and feel! Explain how all foods fit. When all foods fit into a balanced life, no single meal is "good" or "bad."
• Prep for easy to make meals: allow for more time spent enjoying the summer. Shop together to select already sliced veggies, pre-cooked chicken, Bento boxes or even snack plates on those hot, slow summer days.