kanupriya123, Author at Kanupriya
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy, nutrition plan for a healthy pregnancy
Categories Blog, Diet During Pregnancy, Everything

5 Oatmeal Breakfast Ideas When You’re Expecting

Packed with fiber and lots of nutrients – oatmeal is a healthy energy-boosting breakfast option, while you’re expecting. Here, in this section, we bring to you 5 oatmeal breakfast ideas to make your breakfast even better. Simple and easy to make these recipes can be easily added to a pregnancy diet plan.

  1. Oats Idli
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Oats Idli – 5 Oatmeal Breakfast Ideas When You’re Expecting

A variation to the traditional South Indian dish – oats idli is healthy, tasty and simple to make – be it any day.

Ingredients 

  • Cooking oil
  • 1 tsp mustard seeds,
  • ½ tsp urad dal,
  • 1 tsp chana dal,
  • ½ tsp cumin seeds,
  • few curry leaves
  • ½ tsp ginger paste
  • 2 chopped chillies.
  • 1 cup finely chopped carrot
  • ¼ tsp turmeric powder
  • ½ cup rava or suji
  • 1/2 cup powdered oats
  • ½ cup curd
  • ½ cup water
  • ¾ tsp salt
  • ½ tsp Eno (fruit salt)

Method of Preparation 

  • Take a small pan and heat oil in it. Next, add mustard seeds, urad dal, chana dal, cumin seeds, and few curry leaves. Also, add ginger paste and chopped chillies. Sauté it slightly till mustard seeds start crackling.
  • Then, add finely chopped carrot and turmeric powder. Sauté it well. Keep this mixture aside.
  • Now take another pan and add rava. Roast it on low flame until it just starts to turn aromatic.
  • Next, add powdered oats and mix well.
  • Now, transfer the carrot mixture to this pan of rava and oats. Stir well.
  • Set the mixture aside in a bowl and allow it to cool completely.
  • Add curd, water and salt to the mixture. Mix well making sure there are no lumps. Make sure you maintain the consistency of an idli batter.
  • Rest the batter for 20 minutes or until the rava absorbs the water.
  • Just before steaming, add Eno (fruit salt) to the batter and mix it well.
  • Steam the oats idli in the idli container for 15 minutes on medium flame.
  • Serve instant oats idli with coconut chutney and sambar.

 

  1. Oats Vegetable Cheela
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Oats Vegetable Cheela – 5 Oatmeal Breakfast Ideas When You’re Expecting

This sumptuous oats and vegetables cheela is a great blend of taste and health.

Ingredients 

  • 2 cups Oats
  • 1 cup yogurt
  • ½  cup finely chopped onions
  • ½  cup chopped coriander leaves
  • ¼  cup  chopped curry leaves
  • ½  cup grated carrot
  • ½  cup finely chopped beans
  • ½  cup finely chopped bell peppers
  • 1-2 finely chopped green chillies
  • ½  tsp cumin powder
  • Pinch of black pepper
  • Pinch of turmeric
  • ¼ tsp coriander powder
  • Salt to taste
  • 1 cup of water to make the batter
  • Oil to cook

 Method of Preparation:

  • Dry roast the oats in a non-stick pan for 2-3 minutes on a flame. Allow it to cool later.
  • In a blender blend together, oats, yogurt and water. Blend it till you get a smooth batter (just like a dosa batter).
  • Take the batter out in a bowl and add all the spices and vegetables in it. Mix the batter well.
  • Take a pan and brush it with little oil. Pour the batter in pan, spoon by spoon to make chillas of the size you like (you need to spread the batter on the pan, just way you make dosa).
  • Cook the chilla from both the sides till they are brown.
  • Serve hot with chutney and enjoy.
  1. Berries Oatmeal
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Berries Oatmeal – 5 Oatmeal Breakfast Ideas When You’re Expecting

This dish has got tasty nuts, berries, and sweet banana to give you both a healthy fix and satisfy your sweet craving at the same time.

Ingredients 

  • 1 cup oats
  • 1/4cup nuts
  • ½ cup berries
  • ½ banana chopped
  • 1 tsp hon

Method of Preparation:

To make this healthy breakfast – oats are tossed with nuts, berries and banana chunks. You can also add little honey for wholesome health benefits. Add milk of choice or yogurt to enjoy your oatmeal.

  1. Oats and Scrambled Eggs
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5 Oatmeal Breakfast Ideas When You’re Expecting – Oats and Scrambled Eggs

Easy to make, yummy and full of flavour – this protein-rich breakfast provides good nutrition to pregnant women.

Ingredients:

  • 1 tsp oil
  • 2 eggs
  • 1 cup of oats
  • ½ cup of chopped onions
  • ½ cup of chopped tomatoes
  • 2 finely chopped green chillies
  • Pinch of turmeric, salt and pepper

Method of Preparation:

  • Heat oil in a non-stick pan on medium flame.
  • Meanwhile, crack 2 eggs into a bowl and add oats, chopped onions, tomatoes, finely chopped green chillies, and a pinch of turmeric, salt and pepper. Whisk the egg mixture until smooth.
  • Pour the egg mixture into the heated pan. You should hear a nice sizzle. Let the eggs brown slightly for a minute. Next, stir the eggs and cook for another minute or two. Keep stirring constantly until they are cooked through.
  • Sprinkle chopped coriander and serve hot.
  1. Oats Poha
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy,
5 Oatmeal Breakfast Ideas When You’re Expecting – Oats Poha

Prepared with just basic ingredients, oats poha is a well-rounded one pot healthy breakfast or snack recipe. A perfect accompaniment to morning tea – this dish can be easily included in your diet during pregnancy.

Ingredients

  • 1 tsp oil
  • 1 cup of oats
  • 2 cups of water
  • ¼ cup of peanuts
  • ¼ tsp mustard seeds
  • few curry leaves
  • ¼ tsp asafoetida powder
  • ¼ tsp chilli powder
  • ½ cup chopped onions
  • Pinch of salt, turmeric
  • Chopped coriander leaves for garnishing

Method of Preparation:

  1. Wash the oats and soak it in 2 cups of water for 3-4 minutes.
  2. Heat a pan over a medium flame. Add peanuts and roast it until their colour changes slightly. Remove the peanuts from the skillet and set aside.
  3. In the same skillet, heat oil over medium flame. Now add mustard seeds and few curry leaves. Once the mustard seeds start to splutter – add asafoetida powder and chilli powder.
  4. Then stir in chopped onions. After the onions are done, add a pinch of salt, turmeric. Next, add the roasted peanuts and mix well. Cook for 1 minute.
  5. Now drain the oats well and add to the pan. Mix well. Cover the pan, reduce the heat to medium-low, and cook for 4 to 5 minutes or until the oats are tender.
  6. Garnish it with chopped coriander leaves and serve warm with a generous drizzle of lemon juice.

 

If you are looking for more such recipe variations for pregnant women, get in touch with Kanupriya Khanna. A well-known dietician in Delhi – Kanupriya will give you a good nutrition plan for a healthy pregnancy.  

 

 

Child nutrition Specialist Delhi, child dietitian in delhi, https://kanupriyakhanna.in/nutrition-tips-t…se-excess-weight/
Categories Blog, Children’s nutrition:

Nutrition Tips to Help Kids Lose Excess Weight

If your kid is obese or overweight, there’s plenty you can do to help them lose weight and maintain a healthy weight as they grow.

Below are some tips to follow:

Stop Offering Processed and Fast Foods

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Stop Offering Processed and Fast Foods

First, and foremost, as a concerned parent, you should stop including processed, packaged and fast food items in your child’s diet plan.

Food items such as french fries, pizza, burger, bakery products like cakes, etc tend to be higher in fat, sugar and calories. In addition, they tend to increase the risk for anxiety and depression – which further promotes obesity in children.

Don’t Serve Aerated or Sugary Drinks

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Don’t Serve Aerated or Sugary Drinks

Sugary drinks and soda drinks are devoid of any nutritional value. In short, they don’t contain essential nutrients. Since these drinks are high in sugar, they tend to increase insulin levels in the blood. They also promote fat deposition in organs such as the liver.

Instead of aerated or sugary drinks, you can include fruit smoothies in your child’s diet plan. Fruit smoothies made with fat-free or low-fat yogurt are tasty and full nutrition! In addition, ensure your child drinks plenty of water. Be it any day – the best thirst-quencher is water!

Stock Your Dining Table/Kitchen With Nutritious Fun Foods

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Stock Your Dining Table/Kitchen With Nutritious Fun Foods

Load your kitchen and dining table with delicious, nutritious foods and you will certainly discover that your kid has stopped begging you for junk food.

Keep at least one kind of fruit washed, cut, and stored in a clear container where your kids can see and grab it. You can also stock your dining table or fridge with healthy dips or spreads like hummus, yogurt dips, etc – so that your kid can consume something healthy every few hours.

Keep A Tab On Their Meal Time

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Keep A Tab On Their Meal Time

It’s important for kids to eat throughout the day to maintain energy and keep the metabolism up. However, you need to keep in mind that your child doesn’t overeat.

Many kids, for example, may default to an extra-large after-school snack or go for after dinner snacks. These kind of eating habits tend to increase your child’s weight.  So make sure you help your child follow a proper meal plan in order to break them out of unhealthy eating habits.

Remember, three meals and two snacks a day can keep your child healthy and fit.

Encourage Exercise or Any Type of Activity

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Encourage Exercise or Any Type of Activity

Any type of exercise or activity will help your child cut down calories. Cycling, jogging, or sports like basketball, football, badminton etc are all great ways to burn calories.  You must also motivate your kid to stay active in other ways, like walking instead of going in the car to a local store or using stairs instead of the elevator etc.

Explore Innovative Healthy Food Recipes for Kids

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Explore Innovative Healthy Food Recipes for Kids

If you want to satisfy those tiny hungry bellies, make sure you explore some creative healthy food recipes. Flip through cookery books and magazines or browse the internet to find some healthy food recipes for kids.

You can also talk to a child dietician if you need a precise diet plan for your youngsterA recognized dietician may help you know what to focus on to help your child reach a healthy weight, no matter what be his/her age.

Kanupriya Khanna is one such child dietician, who designs wholesome meal plans for children. A mother of two herself, she understands the health needs and cravings of children extremely well. A certified dietitian in Delhi, Kanupriya can cater to your child’s nutritional and health needs – be it any day.

Pregnancy Diet Plan, dietician in Delhi, pregnancy diet plan, diet during pregnancy.
Categories Blog, Diet During Pregnancy

Why are Dark Green Leafy Vegetables So Good for You During Pregnancy

Dark green leafy vegetables (DGLV) are often overlooked during pregnancy. It is estimated that most expecting ladies do not meet the proper nutrition requirements due to lack of dark green vegetables, amongst other foods in the pregnancy diet plan.

Here in this section, we tell you why dark green veggies are so good in pregnancy:

Help Resolve Constipation

Pregnancy Diet Plan, dietician in Delhi, pregnancy diet plan, diet during pregnancy.

Leafy green veggies provide fiber and fluid to your body. Hence it becomes vital to include them in your diet during pregnancy. consuming a small bowl of dark greens 2-3 times a week regularly, during pregnancy can help relieve constipation.

Cognitive Development of the Baby

Pregnancy Diet Plan, dietician in Delhi, pregnancy diet plan, diet during pregnancy.

Dark green vegetables are a rich source of folic acid – that contributes towards the spinal and cognitive development of the foetus. Being also a rich source of iron, dark greens also help in the production of RBC (red blood corpuscles) – thus preventing the risk of anaemia and miscarriages during pregnancy.

Vitamin E:

Pregnancy Diet Plan, dietician in Delhi, pregnancy diet plan, diet during pregnancy.

You can include dark green veggies in your diet during pregnancy to get optimum Vitamin E. Vegetables like spinach, Swiss chard and beet greens are good sources. This vitamin protects your body from free radical damage.

Combats Leg Cramps, promotes bone growth:

Pregnancy Diet Plan, dietician in Delhi, pregnancy diet plan, diet during pregnancy.

A wonderful balance of calcium and magnesium, dark leafy green veggies help combat those nasty leg cramps during pregnancy. In addition, it promotes bone development and prevents blood clots in the arteries.

Boosts Immunity

Pregnancy Diet Plan, dietician in Delhi, pregnancy diet plan, diet during pregnancy.

Dark greens strengthen the immune system and helps fight infections.  By including dark green vegetables in your pregnancy diet plan, you can protect, yourself from various infections.

Keep in mind that no one particular dark green vegetable is healthier than another. Hence ensure you enjoy a variety of dark green vegetables using a range of preparations, raw or cooked.

However, if you wish to know a good pregnancy diet plan, get in touch with Kanupriya Khanna. A recognized dietician in Delhi – Kanupriya will not only provide you interesting diet tips but will also help you inculcate good eating habits during your pregnancy.

Categories Everything

10 Varieties of Root Vegetables And Their Incredible Health Benefits During Pregnancy

Root vegetables are defined as edible plants that grow underground. Nutritious and delicious – these vegetables are key to a healthy pregnancy.
In this section, we bring to you a list of root vegetables that can be incorporated into one’s pregnancy diet plan.
1. Onion
A staple ingredient in many cuisines – this vegetable has many health benefits. Onions are rich in antioxidants, vitamin C and fiber. The antioxidants in onions not only protect body cells against oxidative damage but also help regulate blood sugar levels.
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2. Potato
Potato is an incredibly popular root vegetable. They are rich in fiber, vitamin C, vitamin B6, potassium and manganese. In fact, when you cook and cool potatoes they become high in resistant starch – and this aspect is linked to good gut health.
Instead of fried or processed potatoes – expectant mothers should include baked, boiled or steamed potatoes in their pregnancy diet plan – in order to get the most nutrients.
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3. Carrots
Carrots are one of the most popular veggies worldwide. An excellent source of beta carotene, fiber, vitamin A and C – these much-loved staples help expectant mothers fight anaemia during pregnancy.
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4. Radish
It belongs to the brassica family. radishes are low in carbs and calories, but rich in fiber and Vitamin C.
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5. Fennel
A flowering plant species – fennel is full of vitamin C, potassium and fiber.  It is also a natural anti-inflammatory and low-calorie food.
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6. Sweet Potato
Vibrant and delicious – sweet potatoes offer good nutrition to pregnant women.  Rich in fiber, Vitamin C, Vitamin A and several other antioxidants like beta-carotene and chlorogenic acid – this vegetable not only improves blood sugar level but also preserves good vision and skin health.
fertility nutrition,diet during pregnancy
7. Taro root 
Arbi or taro root is packed with magnesium, potassium, carbohydrates, phosphorous, copper, manganese and several other essential minerals such as calcium, vitamin B, vitamin C and vitamin E.  In addition, it is also rich in dietary fiber which makes it really helpful in fighting constipation during pregnancy.
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8. Turnips
A good source of vitamin C, fiber, manganese, and potassium – turnips are known to have an impressive nutrient profile. This delicious root vegetable can be included in the pregnancy nutrition plan to boost immunity.
diet during pregnancy, best diet for conception
9. Beet Root
Dieticians recommend adding beetroot to a balanced nutritional diet during pregnancy.
Beets are rich in many nutrients and components that are helpful for the growing foetus. It regulates metabolism, boosts immunity, and reduces the risk of birth defect

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10. Ginger
Ginger is another root vegetable that has a variety of health benefits to offer. From reducing nausea and morning sickness during pregnancy to reducing body pain and gastric issues, there are enough reasons why you must include ginger in your pregnancy diet plan.
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Root vegetables not only offer numerous health benefits during pregnancy but are also extremely versatile in the kitchen. These vegetables can be prepared in a myriad of ways – be it baked, sauteed, steamed, stir-fried, or roasted. However, if you wish to explore some interesting healthy, delicious pregnancy recipes – contact Kanupriya Khanna. One of the best nutritionists and dieticians in Delhi, Kanupirya will make the pregnancy meal planning duty simple for you!
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Categories Blog, Infertility nutrition

Why Nuts & Seeds Are So Important For Fertility Nutrition

Nuts and seeds are essential elements of fertility nutrition. If it’s hard to believe – check out what makes these food items a must-to-add to your fertility nutrition plan.

Protein

Nuts and seeds offer an incredible amount of protein and energy. Proteins build and repair body tissues.

Zinc

Nuts and seeds become an important component of a fertility nutrition plan because they contain lot of zinc. zinc plays a vital role in the development of ova, sperm, and hormonal balance. It further prevents chromosomal defects and recurrent miscarriage.

Omega 3 – Fatty Acids

Seeds and nuts also contain large amounts of omega 3- fatty acids. These acids play an important role in ovulation and improve the quality of the uterus by increasing the blood flow to the reproductive organs.

Vitamin C

A rich source of vitamin C – nuts and seeds are known to boost fertility in women. It helps regulate a woman’s ovarian function and actively supports nerve cells, red blood cells, and the immune system.

Great Choices of Nuts and Seeds to Include in Your Fertility Nutrition Plan:
• Almonds
• Cashews
• Pistachios
• Walnuts
• Hazelnuts
• Flaxseeds
• Chia Seeds
• Sesame Seeds
• Sunflower Seeds
• Pumpkin Seeds
• Brazil nuts etc

If you wish to know how to get the most out of your nuts and seeds – contact Kanupriya Khanna. One of the best nutritionists and dieticians in Delhi, Kanupriya works with women to improve their nutritional intake.
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Categories Children’s nutrition:

6 Reasons to Feed Children Sprouted Grains

Sprouted grains are simply whole-grain seeds that have just begun to sprout. The process of turning seeds into tiny little plants is quick and easy; however, the nutritional benefits they offer are huge. Hence, it becomes extremely important to include sprouts in your child’s diet plan since they contain 10 times more nutrition than other cooked food.

1. Abundance of Vitamins and Minerals

Sprouts are a prime source of vitamin A, vitamin B, vitamin C, and vitamin E. They are also rich in essential nutrients like folate, iron, vitamin C, zinc, magnesium, etc. So feeding sprouted grains is one of the best ways to ensure your child gets the maximum vitamins and minerals even in those few spoons of food.

2. Rich in Protein

Sprouts are a good source of protein and antioxidants. So include lots of sprouts in your child’s diet plan to help them stay stronger and energized throughout the day.

3. High in Fiber

Sprouts are powerhouses of dietary fiber which regulates digestion. They improve the chemical reactions within the body and boost the metabolic processes, specifically when it comes to digestion.

4. Increases Blood Circulation

With significant amounts of iron and copper, sprouts have the ability to boost red blood cells count in the body. This aspect further helps in supplying oxygen to various organs and cells to optimize blood circulation.

5. Creates Lesser Hunger Pangs

Sprouts keep the tummy full for a longer time thus preventing cravings between meals. So when you prepare food recipes for kids with sprouts, your child is less likely to grab fast foods in-between meals.

6. Builds Immune System

With a number of antioxidant properties, sprouts do act as a powerful stimulant for the white blood cells to fight diseases and infections.

Healthy and flavoursome – sprouts can be included in your kid’s diet plan in various ways. However, if you need ideas and suggestions in preparing unique food recipes for kids, contact Kanupriya Khanna. One of the best child dieticians in Delhi, Kanupirya will make your child’s meal planning task easy for you!

Categories Dietician

Millets for Kids and Pregnant Women

Millets are a group of highly variable small-seeded grasses. They are gluten-free crops. (Examples of Millets: Jowar, Ragi, Kanjni, Bajra, Rajgira, Kuttu, etc). Available in India and other countries the demand for millets has grown recently for its umpteen health benefits.

Millets are known to be extremely nutritious and good for health. They are a rich source of fiber and other minerals like magnesium, phosphorus, iron, calcium, zinc, and potassium.

According to health and nutrition experts, millets should a part of kid’s diet plan and pregnancy diet plan.

In this section, we have listed some of the health benefits of millets:

Millets Relieve constipation
Rich in fiber, millets aid the digestion process and relive bowel issues.

Millets In Diabetes
Due to the presence of high-quality carbohydrates and fibre, millets can be eaten by pregnant women suffering from gestational diabetes, as well as people with diabetes. Their consumption does not lead to a spike in blood sugar levels.

Good Source of Antioxidants
The high amount of antioxidants like selenium and quercetin, present in millets fights free radicals present in the body which slows down the aging process.

Aids in Sleep
Tryptophan element present in millet raises the serotonin level in the body. It reduces stress and promotes good sleep.

Millets have a unique taste and can accentuate the taste quotient of any meal. Hence it can be easily included in a kid’s diet plan or a pregnancy diet plan. Ragi Idli, Millet Khichdi, Ragi Cookies, etc. are some popular millet dishes that can be prepared at home. You can also prepare millets in the form of porridge for growing kids and pregnant women.

If you need more ideas on how to include millets in your diet plan – contact Kanupriya Khanna. A certified dietician from Delhi, Kanupriya is known to provide the best diet plan for kids and pregnant ladies. An experienced professional and a mother of two herself – she will help you inculcate healthy eating habits in order to live a healthier life.

Categories Diet During Pregnancy

First Month Pregnancy Diet Plan

Diet during pregnancy plays a significant role in developing a healthy fetus. Hence, it is imperative that you follow a healthy diet plan right from the first month of pregnancy to ensure proper growth and development of your baby.

In this section, we have listed down which foods can be included during the first month of pregnancy.

Fruits
Fruits are considered to be the most perfect food option to carry a safe and healthy baby. Rich in dietary fiber, vitamins, minerals, and water – fruits improve the digestion process and prevent constipation – which is a common problem during pregnancy.

E.g. Avocado, banana, orange, strawberry, blueberry, peach, apples, etc.

Vegetables
A pregnancy diet plan is incomplete without vegetables, as they contain many of the nutrients, a pregnant women needs. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.

Vegetables such as cabbage, spinach, carrots, beetroots, asparagus, broccoli, parsley, tomatoes, onion, sweet potato, etc are incredibly nutritious and a great way to increase your overall nutrient intake.

Milk Products
Milk and milk products like cheese and yogurt are rich sources of vitamin D, calcium and protein. They are easy to digest and are so often advised by doctors and dieticians.

Folate-rich Foods
Folate-rich foods such as brussels sprouts, asparagus, spinach, okra, lentils, beans, peas, etc, should be included in your diet during pregnancy. Folate or folic acid is important for the proper development of the baby’s neural tube, which later develops into the brain and spinal cord.

Whole Grains
Whole grains are yet another important food elements for pregnancy. They are a healthy source of vitamin B-complex, carbohydrates, dietary fiber and other minerals like magnesium, iron, and selenium. Examples of whole grains are oatmeal, brown rice, barley, buckwheat, millets, etc

Seeds and Nuts
One of the main ingredients in the diet during the first month of pregnancy is seeds and nuts. Filled with healthy fats, protein, magnesium, vitamin E, folate, and omega-6 – nuts and seeds are wonderful power food items for pregnant women. Ensure you include a handful of them in your pregnancy diet plan.

Eggs and Poultry
Eggs and poultry provide folate, proteins, fats and a host of other benefits. You can even include chicken in your pregnancy diet plan. However, ensure the meat is thoroughly cooked consuming.

Fish
Fish is low in fat and high in quality protein. It is also a rich source of omega-3 fatty acids, vitamins B2, D, and E, and other essential minerals like potassium, calcium, zinc, iodine, magnesium, and phosphorous. However, you should avoid consuming swordfish, shark, tilefish, etc, since they have high mercury content.

This list mentioned above should be a good start towards a healthy, well-nourished pregnancy. So make sure you eat right to enjoy a healthy pregnancy!

Diet Plan for Kids
Categories Dietician for children

Winter Diet Plan for Kids

When the daylight hours get shorter and the temperature starts dipping, it becomes extremely important to focus on your child’s nutrition plan in order to keep them warm and comfortable during this season.

Here in this section, we have decoded your little one’s dietary needs for the winter season. Include these food items in your child’s diet plan, to ensure they enjoy a healthy chilly weather.

Dark Orange Vegetables
Orange food items such as sweet potatoes, pumpkin, and carrots are storehouses of beta-carotene, vitamin A & C, fiber and anti-oxidant. They are filling, inexpensive, and boast an impressive nutritional profile. Moreover, their mellow taste works in all kinds of recipes.

Root Vegetables
Root vegetables like turnip, beetroot, raddish, onion, etc provide warmth to the body. They are powerhouses of antioxidants, so they improve immunity and fight off illnesses such as cold and cough.

Dry Fruits, Nuts and Seeds
Filled with healthy fats, protein, magnesium, vitamin E, folate, and omega-6 fatty acids; dry fruits, nuts, and seeds are known to be wonderful superfoods. Ensure you include a handful of them in your kid’s diet plan daily.

Spices
Spices such as cinnamon, black pepper, cardamom, turmeric, cloves, etc tend to have antiseptic and antioxidant properties. In addition, they boost metabolism and stimulate blood flow which makes them perfect for winter.
So ensure you sprinkle a few spices over soups, curries, and gravies, while you prepare delicious food recipes for kids.

Honey
A tried and tested formula for winter, honey is known to have anti-oxidant and warming properties. Honey when mixed with grated ginger juice, provides quick relief from cough and throat ailments. If your kids dislike this combination, you can add honey instead of sugar in fruit salad, milkshakes, etc.

Jaggery
Consuming jaggery in winters helps you generate heat in the body. In addition, jaggery is healthier than sugar as it contains a number of vitamins and minerals like phosphorus, iron, magnesium, and potassium

Tip: You can prepare jaggery chana, chikki, gajak, laddoos at home and include it in your child’s diet plan, as a dessert post-meal.

Kids these days are always on the move. Right from schools, tuitions, to sports their day ends with multiple activities. However, with the help of a proper nutrition plan, you can ensure your child stays active and energetic throughout the winter season.

If you are searching for more tips on a kid’s diet plan – contact Kanupriya Khanna. One of the best child dietitians in Delhi, Kanupriya Khanna pioneers the science of healthy eating. An experienced and certified practitioner, she’ll help you with unique diet plans and food recipes for kids – be it any season.

Eating a Mediterranean Diet Could Help You Get Pregnant
Categories Diet During Pregnancy

Eating a Mediterranean Diet Could Help You Get Pregnant

A new study has found that eating a Mediterranean diet may significantly boost women’s chances of becoming pregnant. Experts said that women who followed a Mediterranean diet had a better chance of becoming pregnant than women who did not.

Mediterranean diet is filled with fertility fuelling foods. Unlike our normal diet which tends to be very high in saturated fats, the Mediterranean diet consists more of fresh vegetables, fruits, plant oils, nuts, seeds, and fresh fish. It promotes a better balance of fats, improves reproductive health and lowers the risk of birth defects.

In this article, we have listed down the main components of Mediterranean diet.  Snap some of these food items to create your own pregnancy meal plan, or sprinkle them into your plate to add some flair to your healthy eating routine.

Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, quinoa are some of them.

Fresh Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Fish: Salmon, sardines, trout, tuna, mackerel, shrimp, etc.

Milk and dairy: Cheese, yogurt, smoothies, parfaits, etc.

Nuts and Seeds:  Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

In addition, water should be your go-to beverage in your fertility diet plan.  Drinking adequate water can stimulate blood circulation and improve egg health. It will enhance your health and help you have a healthy pregnancy phase.  It’s recommended that you drink at least eight glasses of water a day. However, this can prove challenging, to some busy women, who are regular office goers.  In this case, it’s always advisable that you carry a bottle of water wherever you go. This practice will encourage you to sip water on a regular basis, no matter how busy is your day.

While you follow a proper diet for conception, ensure you also sleep well. Sleep is essential for hormone regulation, which is a cornerstone of a healthy reproductive cycle. Inadequate sleep not only disturbs your health but has also been linked with poor egg quality.

If you’ve been trying for more than six months to get pregnant without success ensure you consult a doctor or a dietician.  A qualified doctor or a dietician will not only advise you on how and what to eat but will also help you develop a healthy lifestyle in order to have a healthy pregnancy.

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