From Kanupriya's Desk, Author at Kanupriya
breastfeeding meal plan
Categories breastfeeding meal plan

8 Super Foods for Breastfeeding Mothers

If you are a new mother, you are going to be the main source of nutrition to your baby. Hence while breastfeeding you need to pay special attention to your diet since certain foods help to pep up the milk supply. Moreover, healthy eating also gives you the energy to take care of yourself and your baby.
If you are one of those woman looking for a post delivery diet for breastfeeding, have a look at these 8 superfoods

1 Milk and Dairy Products
We all know that calcium is important. Get some of the required 1,000 mg a day from low-fat milk and dairy products. It’s also a good source of protein.

Tip: Add fruits or granola to your milk or yogurt for a more flavored taste, or add cheese slices into your sandwiches during your breakfast.

post delivery diet

2  Oats
Oatmeal is packed with protein, essential nutrients and fiber. It helps to improve the quality of the breast-milk and ensures the little one, in turn, gets all the nutritional requirements it needs to build its immune system.

Tip: Ideally, one small bowl of oat-meals, served hot is good enough for a breastfeeding mother. For more flavor, you can add fruits, nuts, and various other ingredients.

lactation consultant - oats

3 Whole Grain
Mix healthy, whole-grain carbs like brown rice into your diet during the lactation period. Whole grains provide your body the calories it needs to make the best-quality milk for your baby. Moreover, they help you reduce weight naturally while keeping your energy levels high.

Tip: To enjoy a hearty and tasty meal – consume whole grain rice or rotis with vegetable or fish curry.

post delivery diet for breast feeding

4 Beans and Legumes
Beans and legumes are great breastfeeding food, especially for vegetarians. They provide protein, iron and a substantial amount of fiber – to keep you fit and healthy.

Tip: If you wish to save your time on cooking, prepare soups, stews, and salads that feature beans and legumes.

lactation diet

5 Dark Green Leafy Vegetables
Dark green leafy vegetables like spinach, cabbage, kale, etc are high in calcium, phosphorus, iron, magnesium, potassium, niacin, and several other minerals and vitamins. Most of these nutrients are important for nursing mothers and their babies, so there are clear benefits to include dark green leafy vegetables in your post-delivery diet chart.

Tip: Prepare vegetable soup, or add the leaves in some curry or salad.

diet during lactation period

 

6 Assorted Nuts
Assorted nuts are touted as great superfoods for breastfeeding moms because they are a good non-dairy source of calcium. Assorted nuts also provide essential nutrients like Vitamin E, Vitamin B2, B3, and B1. Adding the delicious dry fruit to your postnatal diet can help you boost your milk supply and your baby’s immunity.

Tip: Eat up to 8-10 nuts in the morning and evening. Or toss a small handful of nuts into your salad or smoothie. It can make the meal a lot more filling.

assorted nuts

7 Salmon
Salmon is a great source of protein and energy for breastfeeding mums. Rich in vitamin D and omega-3 fatty acids – this superfood helps build the baby’s nervous system.

Tip: Try making salmon patties that are easy to freeze. You can have on hand for a quick snack or take as an accompaniment for lunch or dinner.

breastfeeding mums

8 Shatavari
Shatavari is a very popular ayurvedic herb in India. It increases the production of corticoids and prolactin which improve the quality and the amount of breast milk produced by a lactating mother. Moreover, its antioxidant properties help improve the overall health of the nursing mother and fight ageing and cellular damage.

Tips: Shatavari can be consumed in various forms – capsules and powder.

breast feeding food

 

If you wish to get more such information on lactation diet or post-delivery diet for breastfeeding– contact Kanupriya Khanna @ info@kanupriyakhanna.in or Call: at +91 93183 90897.

Kanupriya is one of the best lactation consultants for new moms and babies. She pioneers the science of healthy eating, using fresh ingredients and foods that are easily available and can be integrated easily into daily lives.
Moreover, a mother of two herself, she understands the health needs and cravings of breastfeeding mothers extremely well. With her knowledge and experience, she will help you inculcate healthy eating and nutritious habits during your post-delivery days.

For more information visit: https://kanupriyakhanna.in/

easy dinner recipes for kids
Categories Dietician for children

8 Easy Dinner Recipes For Kids

Want to engage your child is a healthy nutritious meal? Discover these easy dinner recipes for kids  that will have them asking for more.

Beetroot Rice

Dietician for children
Beetroot rice is a quick and easy dinner recipe for kids. It is an excellent way to include beetroot in your kid’s diet.
To prepare this dish take a small vessel with ghee or oil. Saute various Indian spices with ginger garlic paste, chopped chillies, onions and tomatoes. Later add grated beetroot, potato cubes, green peas and fry it for 2-3 mins. Next, add rice along with the required quantity of water and allow it to cook until done. You can serve beetroot rice with cucumber raita or with an egg, or with any of your or your kiddo’s favorite sides.
This dish so colourful and appealing that even beetroot haters might crave for more!

Palak Roti

dietitian for kids
Palak roti is a healthy snack for kids. Simple and easy to prepare – this snack is scrumptious and tempting.
To prepare this dish, mix palak puree with wheat flour and various other spices. Knead the dough well and prepare small balls from it. Next roll them into rotis and roast them in your normal cooking pan. Once cooked, you can either serve them with a vegetable or with some raita.
Palak has lots of iron. So ensure you pack these for your kids’ lunch box as well.

Vegetable Rice Cutlets

Easy dinner recipes for kids
Vegetable rice cutlet is one of the easiest dinner recipes for kids.
To prepare this dish blend boiled rice with a mixture of vegetables. Shape the mixture in the form of round patties and grill it or roast it .
Crispy and delicious – this kid-friendly vegetable dish is a perfect accompaniment with chapatti, paratha, and puris. You can also serve these cutlets with inside a burger bun with some cheese, salad leaves & sliced tomatoes.

Veggie Packed Burger

food recipes for kids
Burgers are easy on the purse, quick to make, nutritious and kids love them!
To prepare this dish combine mashed boiled quinoa, rajma with different vegetables like carrot, capsicum, peas, cabbage etc. You can add different Indian spices to the mixture, as per your preference and taste. Once combined, shape the mixture into patties. You can grill or just roast the patty, the choice is yours. Serve the patty inside a burger bun.One bite of this multi-packed veggie nutritious burger and those little taste buds will dance with happiness and joy.

Aloo Egg Curry

easy dinner recipes for kids
This recipe is the daily doze of protein your kids need.
To make this delicious recipe, boil the eggs and remove their shells. In a separate pan fry chopped onions, tomatoes, and potatoes with various spices to prepare the gravy (add water as required). Once the potatoes get cooked, add the boiled eggs to the gravy.
Extremely luscious – you can serve this dish with some delicious home made whole wheat tortilla or homemade chapattis.

Fish Tacos     

dietician for children                                                                                                                                                           Fish is packed with omega 3 fatty acids. Hence we give you this inventive method to introduce more fish into your kid’s mealtime.
To create this kid-friendly dish you can use any kind of white fish. In a bowl, combine boiled shredded fish with finely chopped tomatoes, red bell pepper, lettuce, onion, halved lime juice, sour cream, salt, and pepper. Put the mixture into whole wheat tortillas and roast it. You can serve this dish with a some tomato sauce and homemade curd.
Healthy and nutritious – this dish will surely tempt your children to try something new.

Pasta and Chicken

child nutritionist
This dish is chock-full of textures and flavors, featuring cooked chicken, pasta, and lots of vegetables. It’s a perfect dinner recipe for kids who love to eat something fancy and delicious.
To prepare this dish, take some olive oil in a skillet or saucepan over medium heat. Sauté chopped onions, green bell pepper, carrots, mushrooms, olives, black pepper, along with boiled pasta and shredded chicken pieces.Later transfer the mixture into a baking dish and toss it with coarsely ground oats, shredded cheese. Bake the dish for 25 to 35 minutes, or until the mixture is bubbly and the oats topping is lightly browned. Serve hot with salad or with crispy buns.
When it comes to weeknight dinner recipe for kids, pasta and chicken are king. Luscious, lip-smacking and healthy this dish is inviting and appealing on the dining table.

Chicken Stew

food recipes for kids
Chicken stews are packed with nutritious vegetables; they don’t require a lot of fussy arrangements and only take one pot to prepare.
To prepare this dish sauté chopped onions and garlic in a pan. Later add herbs, spices, various vegetables, chicken pieces, and the broth and cook until the vegetables are soft and the chicken is cooked.
Once all the ingredients are cooked – season the dish with salt and black pepper (optional).You can serve this dish with rice or rotis, as per your preference. Economical, packed with protein and blessedly mild in flavor, this dish rules the roost when it comes to planning easy dinner recipes for kids.

If you are looking for more such fun and easy dinner recipes for kids contact Kanupriya. One of the best child dieticians in Delhi, Kanupirya will help make your kid’s weeknight meal planning easy for you!

Best Nutritionist In Delhi
Categories Dietician

3 Reasons You Should Choose Kanupriya for Nutrition Counselling

Are you looking for a nutrition coach or a Dietician? Contact Kanupriya Khanna!!

In this section we give you 3 reasons why Kanupriya Khanna is considered one of the best nutritionists and Dietician in Delhi.

  • Highly Qualified

Kanupriya is a highly qualified nutrition coach and Dietician. She has completed her Post Graduate Diploma in Dietetics from SNDT University, Mumbai, and has earned her MSc in Nutrition from King’s College, London.

  • Experience

Kanupriya’s almost 20 years’ experience has been at the country’s leading healthcare establishments including Bombay Hospital, Hinduja Hospital (Mumbai), Jaslok Hospital (Mumbai) and as Chief Dietitan at La Femme (New Delhi).

For over 17 years now, Kanupriya has been working with women to improve their nutritional intake to aid weight loss and conceive, and to improve pre and post natal health of the mother and child. She also provides nutrition education to women enabling them to improve their eating habits and those of their child.

  • Provides Effective Solutions

A mother of two herself, Kanupriya understands the health needs and cravings of mothers and children extremely well. To start inculcating healthy eating and nutritious habits for moms and babies, she combined her education and experience with experiments in the kitchen and born was Karamele – a range of healthy breakfast granolas, snack bars, etc. With Karamele, Kanupriya is extending her knowledge and passion of healthy eating to anyone who wants to live a healthier and happier life.

Anyone can call themselves a nutritionist.  But, only an authorised nutritionist or a qualified Dietician will be able to provide you the right guidance and help. And Kanupriya prides to be one of those qualified nutritionist and Dietician in Delhi who pioneers the science of healthy eating.

fertility nutrition
Categories Infertility nutrition

What is the Best Fertility Nutrition Food?

What is the Best Fertility Nutrition Food?
Can certain foods improve your ability to get pregnant? The answer is yes!! According to recent research, a diet that mimics Mediterranean diet, helps in improving fertility. So, whether you are just beginning to expand your family or you have been trying to get pregnant for a while, here is a list of fertility nutrition food to boost the health of your ovaries and eggs.
 
Milk and Dairy:
Adding milk or dairy to your preconception diet is good not only for bone health but also potentially for your reproductive health. As they are a good source of vitamin D, they might play a role in helping the follicles in your ovaries mature.
 
Fruits and Vegetables:
If you are looking for a simple healthy fertility nutrition food – load your plate with fresh fruits and vegetables. Packed with nutrients, antioxidants and fibre – they help create a healthy environment for eggs. aim for at least 5-7 servings of fruits and vegetables a day in your diet. 
Remember to use different colors of fruits and vegetables daily.
Suggested fruits: avocado, berries, oranges, melons, grapes,  etc
Suggested vegetables: dark leafy greens, peppers, purple cabbage, carrots, etc.
Fish:
Fish is a nutritional powerhouse, offering low-fat protein with omega-3 fatty acids. Research suggests women to eat three servings of fish each week. Salmon, sardines, herring, and other types of fatty fish boost fertility -thanks to the high levels of omega-3 fatty acids they boast.
 
Nuts and Seeds:
Nuts like walnuts, almonds, pecans and all seeds like flax, chia, sesame, sunflower etc are full of nutrition to help you get pregnant. They supply the body with ample, protein, minerals, fiber and essential fatty acids –  thus making you more strong and healthy.
 
Things to Avoid:
If you are consuming a lot of sweets, junk food, alcohol and refined grains, know that these foods have no nutritional benefit. They not only increase your sugar level but also your weight, thereby increasing the chances of developing ovulatory infertility. Similarly, a heavy caffeine habit can be a big-time fertility buster. But this doesn’t mean you have to give up on your favorite cup of coffee. Just ensure you consume it in a limited quantity.
For more such information on fertility nutrition food, or pregnancy diet plan get in touch with our nutrition specialist – Kanupriya.
diet during pregnancy
Categories Diet During Pregnancy, Pregnancy nutrition

Benefits of Drinking Milk (Dairy) During Pregnancy

Milk or dairy is a highly recommended drink for mothers-to- be. It is especially important for vegetarians as it is an important source of protein.

Milk and dairy have many other benefits too.

Some of the benefits include:

1. Rich in Proteins
Vegetarian pregnant women need to include this food group as it’s a complete protein source. It is recommended that they consume about 750 ml of milk or equivalent amount of dairy to meet their protein requirements.

2. Rich in Calcium

Calcium intake is essential during pregnancy to ensure the skeletal development of the fetusSo all you moms-to-be need to ensure you include milk or dairy in your diet during pregnancy.

3Vitamin D

While most nutrients might be obtained from various other foods or supplements, vitamin D is rare in vegetarian food sources apart from fortified milk Vitamin D prevents neonatal rickets and low birth weight. Hence, it is vital you consume milk during pregnancy. 

4. Healthy Brain

Iodine is very important for your baby’s brain development. You also need iodine to allow your baby’s nervous system to develop.  Milk is one such source of iodine. So include milk in your diet during pregnancy and let your little one grow to be the smart one that he/she is!

While all these benefits sound great, you need to ensure how much milk and what kind of milk do you need to drink during pregnancy?  If you are in doubt and lack knowledge on the same, kindly get in touch with Kanupriya. One of the best nutritionist and dietician in Delhi Kanupriya will recommend you the best nutrition for a healthy pregnancy.

For more information visit: https://kanupriyakhanna.in/

diet during pregnancy
Categories Pregnancy nutrition

Myth: Eating For Two During Pregnancy

Eating for two during pregnancy is a popular myth. There is no scientific basis to this common myth of pregnancy, yet they have a deep psychological effect on pregnant women. Hence in this section, we would like to clear your doubts. You can relax and enjoy your pregnancy while ensuring that you and your unborn baby are safe and healthy.

Fact:

Pregnant women do not need to increase their caloric intake during the first trimester.  However, in the second trimester, it is recommended that she increase her daily intake by about 300 calories (approx), followed by 450 calories (approx) during the third trimester. The woman does not require doubling her intake as long as her diet during pregnancy is full of nutrition. Instead, she can just add an extra snack to her diet, as per her appetite and hunger.

 healthy diet for pregnant women consists of:

• Grains Whole wheat, oats, quinoa, millets and rice to name a few

• Fruits All types of fresh fruits like orange, avocado, strawberry, banana etc

• Vegetables:  All types of vegetables like spinach, cabbage, beetroots, carrot, asparagus, parsley, broccoli etc.

• Protein Meat, poultry, fish, eggs, beans, legumes, nuts and tofu.

• Dairy Low-fat or toned milk, cheese and yogurt.

• Fats Healthy fats such as canola oil,  peanut, soyabean and olive oils.  Other food sources of healthy fats include nuts and seeds

• Water: If you want to maintain a healthy diet during pregnancy, make sure to stay hydrated throughout the nine months. Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema, and dizziness. Other fluids that help in maintaining hydration are: 

  1. Coconut water
  2. Fresh lime water
  3. Clear soups
  4. Herbal infusions
  5. Homemade flavored waters

Proper nutrition is essential for both you and your baby, but figuring out what to eat during pregnancy can be very puzzling and confusingTo empower your knowledge and confidence that you are doing the best for your baby and your body contact Kanupriya at https://kanupriyakhanna.in/contact-us/Kanupriya is one of the best nutritionists in Delhi.  Throughout your nine months, Kanupriya will not only help you simplify and understand your and your baby’s nutritional needs but will also help you differentiate between fact and myth.

food recipes for kids
Categories Children’s nutrition:

Quick And Healthy Food Recipes For Kids

A constant query that moms have are for new ideas for quick and healthy food recipes for kids. With winter now receding and summer approaching, I thought it was time to pen down some food recipes for kids that are both delicious and nutritious. An added plus is that these dishes can be served to the whole family.

Lemon rice

Lemon rice is a traditional south Indian dish. It uses lemon juice which gives the rice a refreshing and tangy flavor.

Ingredients:

  • 1 cup rice
  • 1 3/4 cup water
  • Salt to taste
  • oil
  • 1/2 teaspoon cumin seed
  • 1/2 teaspoon mustard seed
  • 1/2 teaspoon turmeric
  • 2 red whole red chili
  • 12 to 15 fresh curry leaves
  • 2 tablespoons chana dal, pre-soaked in water for at least half an hour
  • 1/4 cup unsalted roasted peanuts
  • 1/4 cup lemon juice

Method

  • Wash rice well. Soak for 15 minutes.
  • Drain the rice and put it into the saucepan. Add water, oil, and salt, and cook until nice and tender.
  • Fluff the rice with a fork.
  • Heat the oil in a frying pan on medium heat; stir-fry the peanuts until light brown.
  • Take out the peanuts from oil and use the same oil for seasoning.
  • Add cumin seeds and mustard seeds, add red chili, curry leaves, stir for a few seconds.
  • Add the chana dal, stir-fry for about a minute.
  • Add turmeric and mix it well.
  • Add the cooked rice, peanuts, salt and lemon juice over the rice.
  • Mix gently, and stir-fry for about 2 minutes. Serve hot with yogurt or raita.

 

Healthy Coleslaw sandwich

Ingredients:

  • Cabbage shredded 1/2 cup
  • Carrot shredded 1/2 cup
  • Green capsicum juliennes 1/3 cup
  • Onion thinly sliced 1/3 cup
  • Greek yogurt 1 cup
  • Salt, pepper to taste
  • Whole wheat bread 6 slices

Method:

  • Mix all the ingredients.
  • Toast the bread slices slightly.
  • Apply a generous helping of the coleslaw to 3 slices.
  • Cover with the other three slices to make 3 sandwiches.
  • Serve immediately.

 

Rice, bean and corn salad

Ingredients:

  • Cooked red rice 1cup
  • Boiled kidney beans 1/3 cup
  • Boiled sweet corn 1/3 cup
  • Onion chopped 1/3 cup
  • Cucumber chopped 1/3 cup
  • Carrot chopped 1/3 cup
  • Salt, pepper to taste
  • Virgin olive oil 2 tbsp
  • Lemon juice
  • Fresh mint leaves 2 tbsp

Method:

  • Mix all the ingredients.
  • Serve immediately.

 

For further help regarding quick and healthy recipes for kids, get in touch with us at Kanupriya.

Lactation Consultant
Categories Nutrition during lactation

When To See A Lactation Consultant

Lactation consultants are professional specialists trained to teach new mothers how to breastfeed and help tackle issues such as latching difficulties, painful nursing, and low milk production. These professionals also help women return to work while meeting their breastfeeding goals. Mothers can use their guidance in efficiently using breast pumps and safely storing breast milk.

In addition, lactation consultants can help babies who aren’t gaining enough weight. It is normal for babies to lose some weight after birth, but if the weight loss is more than expected a lactation specialist can help. Most often these trained professionals are mothers themselves. Their training and own experience aid them to understand the root cause of the problem and thus find the most applicable solution – from feed quantity to quality of feeding.
Mothers with one new born have it tough, and so when you have twins or triplets women around the world will understand your challenge. This is another area where lactation consultants come in handy. Mothers expecting twins or triplets should ideally contact these consultants before birth so that they can prepare you to handle feeding multiple babies at once. Post delivery, they can work with you to see if the babies intake and your supply are sufficient or any changes need to be made.

With special needs children, those born with a cleft lip or Downs Syndrome, these professionals guide mothers in the use of special products if there is a need, ensuring that the child’s nutritional needs are completely taken care of.
Yes breastfeeding is a natural process, but it doesn’t come naturally to all mothers and babies. In such cases it may improve child and self care by reaching out to an International Board certified lactation consultant Lactation Specialists can be recommended by the hospital or the pediatrician

Here are some situations in which it might be needed and helpful to reach out to a lactation consultant.

• You’re full of frustrations, questions, and doubts and need some encouragement!         Lactation Consultants have seen and heard it all – and many are moms themselves, so they can field any questions you throw at them. All International Board Certified Lactation Consultants have been through training and have many hours of practical, clinical experience with moms and babies. Sometimes all you may need is an experienced, patient cheerleader by your side to help you overcome whatever hurdle you’re facing in your breastfeeding journey.

• Your baby isn’t gaining weight.
It’s totally normal for babies to lose a few ounces after birth, but if your pediatrician is noticing a more alarming weight loss, it may be time to work with a Lactation Specialist. She can help pinpoint the problem and offer a solution – whether it’s an issue with low milk supply (uncommon) or a latching problem.

• Your breasts or nipples just hurt.                                                                                                 There are a few reasons why you might experience pain while breastfeeding: mastitis, engorgement, plugged ducts, or cracked nipples. An experienced lactation consultant will be able to assess and recommend a treatment plan to deal with these painful conditions safely without disrupting your breastfeeding routine.

• Your baby has special needs.
If you have a baby with conditions such as cleft palate or Down Syndrome, you can still feed them your breast milk! It may just take a bit more effort to work through the challenges your little one faces. There are products that your Lactation Consultant can find and instruct you to use that can help you achieve this goal.

• You have twins, triplets, or more!
You have a lot to think about when expecting multiples; contacting a lactation consultant should be one of them! Before the babies are born, she can help you prepare for what you’ll face when breastfeeding multiples. After your babies arrive, she can assist with showing you the correct way to support and feed two babies at once, and check to make sure your supply is keeping up with their nutritional needs.

• Baby Won’t Attach
Breastfeeding is instinctive for babies. However, there are various things that can cause attachment difficulties after birth. For example, if your breasts are very engorged, this can make it hard for some babies to attach. Sometimes, pain relief used during labour, or other birth interventions, can contribute to making some babies extra sleepy and perhaps even dull their feeding behaviours – all of which can make attaching more difficult. IBCLCs have a thorough understanding and first-hand experience with things such as how breastfeeding works and how to get breastfeeding off to the best start possible. This means IBCLCs are well placed to troubleshoot why a baby may be having trouble attaching and help work out the best ways to: Ensure your baby continues to receive enough milk, Support your milk supply, Provide ongoing guidance about what to do as things progress/change.

 

Pregnancy Nutrition Plan
Categories Pregnancy nutrition

What Is An Ideal Pregnancy Nutrition Plan

A woman after conception is bombarded with advice from friends and family which is at most times confusing and can be contradictory.

The old adage of “A pregnant woman must start eating for two”, is no longer true.

A pregnancy nutrition plan should provide all the essential nutrients required for the growth of the unborn baby but need not necessarily be double in quantity.

To put all the confusion regarding the best diet during pregnancy, this article talks about the nutritional needs of a pregnant woman.

Protein:
A pregnant woman has increased protein requirements. She must eat at least three servings of protein every day during the second and third trimester. She can do this by including the following protein foods in her diet: milk and dairy, eggs, lean meats, legumes and pulses, nuts, etc.

Energy:
An additional 300 kcals per day are required during the second and third trimester to support a baby’s growth during pregnancy. A woman should choose healthy foods instead of calorie dense foods like sweets, fried foods, etc. to ensure that along with calories, her diet is rich in nutrients. She can do this by choosing foods like: whole grains, pseudo grains like quinoa and millets, fruits and vegetables, nuts and seeds, etc.

Vitamins & Minerals:                                                                                                                     All doctors recommend that a pregnant woman must take a multivitamin supplement in addition to a balanced diet, to ensure that she gets enough folic acid, iron and calcium for her baby’s growth. Deficiency of any of these can lead to birth defects in the baby.

During pregnancy, the requirement of folic acid is 600-800 micrograms. Foods that are a rich source of folic acid include: nuts, egg yolk,dark green leafy vegetables, strawberries, etc.

Twenty seven milligrams of iron is required on a daily basis during pregnancy. Food sources of iron include: lean meats and poultry, dried fruits, beans and pulses, seeds like chia and flaxseeds, dark green leafy vegetables.
Calcium requirements during pregnancy are 1200 mgs. Pregnant women should include foods such as milk, yogurt, cheese, tofu, etc. in their diets.

Fluids:
Eight to ten glasses of fluids daily should be consumed during pregnancy.

The pregnancy nutrition plan mentioned in this article is simple and easy to understand. By following this guideline, you can be on your way to a healthy pregnancy.

Child Dietitian
Categories Children’s nutrition:

Consult A Child Dietitian If Your Child Doesn’t Drink Much Water

Water is not just 97% of the planet but is also the most abundant substance that constitutes a human body. While we all know that blood transports oxygen and nutrients to all parts of the body; what most of us do not know is that it is plasma, the liquid part of the blood, that is the element that carries the oxygen carrying red blood cells, the immunity giving white blood cells, electrolytes, proteins etc. to the various tiny cells. And plasma is 95% water. So not only do we need water to keep the body temperature in check, help the kidneys flush out the toxins and to lubricate eyes, mouth and nose; but essentially, we need water to be alive.

Individual water requirement for individuals depends on many factors that include age, weight, activity level, weather conditions, state of fitness and even gender. Also it is important to note that the water source for the body are all direct and indirect fluid intakes starting from drinking water, milk, juices, other fluids to fruits and vegetables. It is key to note though that caffeinated beverages while may seem like increasing water intake, they actually dehydrate the body and thus increase the need for water.

A balanced diet, that includes the daily recommended fruits and vegetables, necessitates children to consume an average of 6 – 8 cups of water a day. For physically active children like my son the thirst levels are bound to be higher as the body loses water through the sweat on the field. So while he empties his water bottle (containing about 2 cups of water) while in the park for an hour and a half, my daughter drinks a cup of water only every hour and half.
The Institute of Medicine of the National Academies has a Recommended Daily Allowance and Adequate Water Intake Values that is given in the table below. These are only guidelines and parents should monitor the water intake based on other factors mentioned above. In case of much lower or much higher water intake a child dietitian should be consulted.

Kids Total Daily Fluid and Drinking Water Requirements

Gender Age Range Total Water (Lt/Day)
Girls & Boys 4 to 8 years 1.5 Ltrs
Girls 9 to 13 years 1.8 Ltrs
Boys 9 to 13 years 2 Ltrs
Girls 14 to 18 years 2 Ltrs
Boys 14 to 18 years 2.8 Ltrs
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