Malnutrition isn’t just about hunger or poverty.
Today, it’s increasingly about what we feed our children—and how.
Many well-meaning parents are unknowingly culturing malnutrition at home, despite their best efforts. We’ve shifted from scarcity to plenty, yet still, children are lacking key nutrients. Why? It’s all in the habits, food choices, and feeding practices that are silently sabotaging our kids’ health.
Let’s unpack 7 modern mistakes and how to fix them.
1. Overfeeding Fillers, Underfeeding Nutrients
Ugali. Rice. Chapati. White bread. Porridge.
These are common on most plates—and they’re not bad. But when served alone or as the main meal, children miss out on the nutrients that actually support growth.
What’s missing?
Proteins like beans, eggs, and meat. Iron-rich greens. Vitamin A from orange fruits. Zinc from fish and nuts.
Fix it: Make every meal a balanced plate. Think: carbs + protein + veggies + fat. Even a small serving of each makes a huge difference.
2. The Rise of Packaged Snacks as “Treats”
There was a time when a mango or boiled egg was a treat. Now, kids snack on biscuits, crisps, sugary yogurt, and fizzy drinks—all marketed as “kid-friendly.”
What’s the harm?
These foods are calorie-dense but nutrient-poor. They fill the tummy and blunt appetite for real food, leading to hidden hunger—deficiencies in iron, zinc, vitamin A, etc.
Fix it: Swap packaged snacks with boiled sweet potatoes, roasted groundnuts, seasonal fruits, or homemade smoothies.
3. One-Pot Meals with No Diversity
Life is busy, and one-pot meals are convenient. But feeding your child githeri every day, or plain porridge for months, denies them the diversity their growing bodies need.
Why it matters:
Children need more variety than adults. Repeating the same 3–4 foods weekly increases the risk of nutrient gaps and taste fatigue.
Fix it: Diversify. Add vegetables to porridge. Alternate beans with lentils, green grams, or fish. Use seasonal foods creatively.
4. Poor Food Combinations that Hinder Absorption
Did you know that giving tea with meals blocks iron absorption? Or that vitamins like A, D, E, and K need fat to be absorbed?
We see this a lot:
Children drink milk with meals, eat vegetables without oil, or combine iron-rich foods with calcium sources, which cancel each other out.
Fix it:
- Pair iron-rich foods (sukuma, liver) with vitamin C sources (oranges, tomatoes).
- Use small amounts of healthy oil to cook veggies.
- Avoid tea with meals—offer it between meals instead.
5. Delayed Food Progression
Many parents fear choking, so they stick to watery porridge, thin soups, or mashed bananas well beyond infancy.
The problem?
Children’s nutritional needs outpace the nutrient content of these foods very quickly. And late texture introduction can cause feeding difficulties later.
Fix it:
From 6 months, introduce thick porridge, mashed foods with variety, and soft textures. By 1 year, children should eat what the family eats—modified to suit their chewing ability.
6. Feeding Without Involvement
We often focus on feeding children for them rather than with them. Yet involvement builds lifelong eating habits.
What’s changing:
Children now eat in front of screens, are rarely involved in meal prep, and have no connection with the food they consume.
Fix it:
Let your child help wash veggies, mix porridge, or serve themselves. Turn off screens during meals. Talk about where food comes from.
7. Using Food as a Weapon or Reward
“Finish your veggies or no TV.”
“You’ve been good—have a lollipop.”
These well-intentioned strategies train children to associate unhealthy food with pleasure and healthy food with punishment.
Fix it:
Let food be food. Use praise, not sweets, to celebrate good behavior. And model healthy eating—your child is watching you.
So, What’s the Bottom Line?
Malnutrition today looks different. It’s no longer just about food shortages—it’s about dietary imbalances, poor habits, and misguided norms. But the good news? It’s preventable.
As parents and caregivers, we have the power to shape a generation of healthier, stronger children—starting at the dining table.
Your next step?
Audit your child’s diet. Introduce variety. Reduce processed foods. And start simple. Even small shifts can make a lifetime of difference.
Reach us on: +254723899429/ muminawellness@gmail.com.
Nutrition, Diet and Health Tips 
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