HELLO! India Exclusive: “Children learn more from what they see than what they’re told”: Mira Kapoor on raising children with a healthy lifestyle

Motherhood has a way of changing the everyday choices that once felt routine, from what goes on the family dinner table to the habits children carry with them as they grow. For Mira Kapoor, parenting has brought a more conscious approach to food and wellness, with an emphasis on balance, consistency and making healthier choices feel achievable rather than restrictive. From screen-free family meals and involving her children in menu planning to navigating packaged foods and the endless stream of parenting advice online, Kapoor shares how she approaches building a healthy relationship with food at home.

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HELLO! India: How has becoming a mother changed the way you think about the food your family eats every day?

Mira Kapoor: Motherhood completely changed the way I look at food. Earlier, wellness was largely about my own choices, but once you become responsible for your children’s health, you become much more conscious about what goes into every meal. You start thinking beyond just whether something tastes good and look at nourishment, ingredients and the habits you’re building for your children. I’ve also realised that children learn more from what they see than what they’re told. If they grow up seeing home-cooked meals, seasonal ingredients and mindful eating as part of everyday life, those habits become natural to them. Over the years, I’ve become more conscious about reading labels, choosing simpler ingredients and finding healthier alternatives where they make sense, without making food feel restrictive or taking away the joy of eating.

HELLO! India: What’s one food or wellness lesson you hope your children will carry into adulthood?

Mira Kapoor: That wellness isn’t about perfection, it’s about consistency. I don’t want them to grow up thinking there are strictly “good” and “bad” foods or feeling guilty about enjoying something they love. I want them to understand balance, moderation and, importantly, how different foods make them feel. I hope they grow up appreciating home-cooked food, fresh ingredients and the simple habits that support good health, while also being able to enjoy a meal out or a treat without overthinking it. For me, a healthy relationship with food is much more valuable than following a set of rigid rules. If they can carry that sense of balance and make informed choices for themselves as adults, I would consider that a success.

HELLO! India: If you could encourage parents to make just one small change to their family’s routine, what would it be?

Mira Kapoor: I’d say eat at least one meal together every day, without screens. It sounds very simple, but I think those moments are incredibly valuable. You’re not just eating together; you’re creating space for conversation, connection and for children to observe how the family approaches food. I also believe in involving children in the process. We have monthly menu-planning sessions at home, and they can get quite passionate about their choices! There are definitely debates and negotiations, but I actually think that’s a good thing. When children have some ownership over what they’re eating, they become more curious and open to trying different things. It also helps take away the idea that healthy food is something being imposed on them.

HELLO! India: What inspired you to partner with SunBridge?

Mira Kapoor: For me, any partnership has to feel authentic, especially when it involves something as personal as family wellness. What stood out to me about SunBridge was its approach to making healthier choices practical and accessible for everyday families. I don’t believe wellness should mean completely changing the way a family eats or adding another complicated routine to a parent’s already busy day.I also liked the fact that the portfolio addresses different parts of a family’s food journey. Kidzola is about making a healthier choice around something as everyday as cooking oil, AlphaKid focuses on children’s nutritional needs, while LifeJoy and Frooney offer alternatives to familiar favourites that children already enjoy. As a parent, I know that you can’t completely change the way a family eats overnight. The choices that really stay are the ones that fit into your existing routine. That’s what I found relatable about SunBridge — the focus is on making small, conscious improvements to everyday choices without compromising on familiarity and enjoyment. That made the partnership feel like a natural fit for me.

HELLO! India: With ultra-processed foods becoming so common, how do you strike a balance between convenience and mindful eating at home?

Mira Kapoor: I don’t think convenience and mindful eating have to be opposites. Life is busy, especially with children, and expecting every meal to be made completely from scratch isn’t always realistic. I think it’s more useful to focus on the choices we make consistently rather than trying to make every single meal perfect. At home, we prioritise fresh, home-cooked food whenever possible, but I also pay attention to labels and ingredients when I’m buying packaged foods. I look for simpler formulations and try to find better alternatives to things we already eat, rather than suddenly eliminating everything familiar. For example, if there’s a product the children already enjoy, I’d much rather find an option with a more considered ingredient profile than tell them they can never have it again. That approach makes healthier choices much easier to sustain and keeps food from becoming a source of unnecessary stress.

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HELLO! India: With so much information available online, do you think parents feel more empowered or more overwhelmed than ever before?

Mira Kapoor: Probably both. Parents today have access to so much more information than previous generations, which can be incredibly empowering. But at the same time, the sheer volume of advice can be overwhelming. Every day there’s a new trend, a new study or someone telling you that something you’ve been doing is suddenly wrong. I’ve learned to simplify things. I look at credible experts and evidence-based information, pay attention to ingredient labels and, most importantly, think about what is actually realistic for my family. I don’t think every trend needs to become part of your lifestyle. I’ve also become much more comfortable with trusting consistency over constantly looking for the next new thing. If a habit is simple enough to maintain and works for your family, that’s probably more valuable than following something perfectly for a few weeks and then giving up. Wellness should make life better, not more stressful.

HELLO! India: What’s one common misconception about healthy eating that you wish more parents would stop believing?

Mira Kapoor: That healthy eating has to be all-or-nothing. I think parents put a lot of pressure on themselves to get every meal right, but children don’t need perfection. They need consistency and a positive environment around food. There should be room for treats, favourite foods, celebrations and the occasional indulgence. What matters more is what their everyday habits look like over weeks and months. I also don’t believe that making healthier choices means children have to give up taste or foods they enjoy. When healthier alternatives are familiar and enjoyable, children are much more likely to accept them naturally. I think our role as parents is to create an environment where nutritious choices are easily available and where children gradually learn to make good decisions for themselves, rather than making every meal a negotiation.

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