Notes for healthy kids by Rujuta Diwekar – Summary

I have read few books penned by Rujuta Diwekar donning parenthood. I really do appreciate the efforts she takes on encouraging going back to roots. Her 12-week fitness project is a huge hit and I try following her philosophy. So, when her recent book “Notes for healthy kids” was launched I was eager to get one.

To me, she is one of the nutritionists who stick to ancient wisdom in modern life.


The book is said to be Rujuta’s most important book till date. An attempt to future proof the health of next generation. It focuses on clearing the underlying food confusion that leads to endless diet trends. It empowers kids to make the right food choices for themselves. Rujuta also calls out the food industry for targeted and misleading advertisements, as well as policymakers for failing to protect the interests of our children.

On the practical side, the book combines the latest in nutrition science with the time-tested wisdom of our grandmothers and offers easy-to-follow advice for all aspects of a child’s life. Includes food guidelines for Age-group 0-15 years, School days, Holidays, Parties, Sports, Obesity, Low immunity, Diabetes, Fatty liver, Frequent illnesses and much more.

Notes for healthy kids Rujuta Diwekar
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Notes for healthy kids – Summary:

This is my book summary of Notes for healthy kids by Rujuta Diwekar. The summary is informal, contains key lessons and my own thoughts.

The book shows out a bigger picture on how our kids are growing in an obesogenic environment. It focuses on the importance of good nutrition, exercise, sleep. A whole round quality of life. In a time where, all are living in phantasmagoria where there is a particular perception on body image. This book is quite an attempt to break that. Today the definition of healthy food has changed from our grandma. As the author quotes, “Parenting means teaching our children to eat in a way in which food doesn’t consume them.”

Food funda:

  • Eat local, seasonal and traditional fruits and vegetables.
  • Involve the child (better, entire family) in food making, creating a culture of value for food.
  • 3 S’s (sit, switch odd, senses) of eating. Sit relaxed, in sukhasana. Switch off all gadgets. Aware of Senses. I can put it as a way of mindful eating.
  • Finish eating by 8-ish

Milk, lentils, and veggies not compulsory

Most parents fear about the inadequacy of food consumed by a child. A fear that food industry feeds on.

  • Other sources of calcium are ragi, moringa, til chiki, besan ladoo, a handful of nuts, sundals, etc.
  • The key to calcium absorption and assimilation is activity and exercise.
  • Kids disliking dal, can go for chana, rajma, sundal and usal.
  • Cook veggies the traditional ways.
  • Add traditional halwa, barfis, and ladoos for vitamins and minerals.

Food habits for healthy kids

  • Nothing out of package for meal
  • No plastic tiffin boxes or bottles. (This was highlighted even during the 12-week fitness program. A big no to Veggies wrapped in plastic.)
  • Mindful eating
  • No chocolates/ice creams post dinner

Parent’s role

  • Exercise. A minimum of 150 minutes a week.
  • Walk to school. (Penguin is yet to go to school. So, we go morning for morning walks.)
  • Encourage participation in sports
  • Take holidays
  • Play all weather.

Rest of the chapters try giving a practical application of what to eat and how age wise, occasion, health issues and illness.  Though I don’t agree with all points shared but most opinions are valid. Things are doable and would definitely be liked by our grannies.

Buy: Print | eBook


8 thoughts on “Notes for healthy kids by Rujuta Diwekar – Summary”

  1. I’m gonna get this book and hopefully find some help with food. With Karma, our biggest issue is food so I grate veggies and hide them in her food. However, exercise is not a problem at all. She is enrolled in a lot of sports and she loves them. Spends a lot of time outdoors just playing generally too and cycling and swimming with Karan.

    • I have the book..
      I read it because my daughter is a swimmer and we are vegetarians so I constantly had this thing on my mind that she is not getting enough protein in her diet. All my doubts were laid to rest after reading the book. Thanks for this detailed review . I was going to write one on my blog as well.

  2. I try to do all the same but still have to work on feeding my daughter… Good things is she never says no to any food but the trouble is she can’t sit at one place and eat… So to make her sit and eat I have to switch on the TV.. Hope this change this year


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