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Child Nutritionist and Dietician in Delhi
Categories Children Diet

How Healthy Are ‘Health Powders’ We Add To Our Children’S Milk?

All food that we eat, whether fresh or processed, contains sugar in one form or the other. It could be natural sugar that is present in fruits and vegetables, or processed sugars that are added to processed or packaged foods.

According to pediatricians, endocrinologists and nutritionists; children get enough sugar from the natural foods that they eat, i.e from grains, pulses, fruits, vegetables, etc. Feeding our children processed foods like health powders, that contain processed sugars, puts an additional burden on their systems. Not just that, these so-called fortified foods when fed to children at a young age, makes them crave sugar throughout their lives in varying quantities.

The marketing campaigns that surround these powders are so glamorous and inviting, but more importantly, to the innocent eye they can lead to one or more of the following emotions or concerns:

  1. if these powders are not given to children, their growth will be hampered
  2. if the child is lagging behind in their growth, giving these powders will help them catch up faster
  3. these powders will ensure that the child is free from various nutritional deficiencies
  4. vegetarian or vegan parents feel these powders are necessary to meet the protein needs of their children
  5. enhancing the taste of the milk by adding these powders will encourage the child to drink milk easily

There are a number of reasons why these so called ‘health powders’ are not healthy and should not be given to children:

  1. the amount of added sugar they contain
  2. they may contain addedflavours
  3. some might food colours that can be detrimental to health, especially if your child is prone to allergies
  4. they are fortified with multiple minerals and vitamins: some of these should not be consumed together simply because they interfere with each other’s absorption. For e.g the same enzyme is responsible for the absorption of Iron, calcium and zinc. So if these are taken together, the amount that will be absorbed of each mineral will be minimal or negligible
  5. they lead to a huge spike in insulin levels
  6. They lack fibre

Increased consumption of these ‘health powders’, coupled with more sedentary lifestyles of the children today, increases their chances of become overweight and having other lifestyle diseases in later life.

With India soon heading towards becoming the diabetic capital of the world, it becomes important for us as a population to arrest the problem at our end, sooner rather than later.

We as consumers need to become aware and smart today. Get into the habit of reading the list of ingredients and nutritional labels that are mandatory on every packaged food that you buy. Look at not just the calories or sugar content of the product, but also at the carbohydrate content, sodium content, etc.

Our children are our future, and we want them to be healthy and happy individuals that will be at the forefront of a healthy and happy nation.

To know more or if you need further help with your child’s nutritional needs or concerns, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

best Dietitians and Nutritionists in Delhi
Categories Children Diet

6 Mistakes While Packing Lunchboxes For Children

With the summer vacations almost over and schools reopening, lunchboxes gain importance in every house with a school going child. All of us as parents want to see empty lunchboxes when our children come back from school. Planning and preparing them is a huge task every morning. Lunchboxes are very important in meeting a child’s nutritional needs as almost 30% of a child’s daily food intake, is in school.

Here are 6 things you should not do when it comes to packing a meal for your child’s school tiffin:


  1. Packing new or unfamiliar food:

The most important rule is to never pack something that your child has not eaten before. A child can feel hesitant and unsure when he/she encounters the food and can leave it untouched.

Anything new you want to try should be done at home in a comforting environment.

  1. Not putting fruits or vegetables:

This is especially true of parents of fussy eaters. In the hope that their child will eat, and not bring back food, you skip putting it in the lunchbox. But these are two reasons why adding fruits and vegetables is important:

  1. The lunchbox makes up a large chunk of your child’s nutritional needs of the day.
  2. Constant exposure to fruits and vegetables helps in encouraging them to eat these at some point.
  1. Keeping it the same:

You keep giving the same few foods to your child because you know that he/she likes it and will eat it. but, again just as previously mentioned, it is important to give a variety to encourage them to start eating a larger variety of foods.

  1. Not adding protein:

Proteins are an important component of a daily diet. They are after all called as the building blocks of the body for a reason. It may seem difficult to include this in a lunchbox, especially if you are a vegan. But its not really at all. Add some nut butter, tofu, seed butter in a preparation; and lo and behold, protein is now added.

  1. Giving too much carbohydrate:

The easiest thing to give in a lunchbox id a crbohydrate meal. Simply because these are the things that most children will eat happily. For e.g: white bread sandwich, pasta, chips, biscuits, etc. But remember that these do not provide enough nutrition, can contain too much sugar, and will leave your child feeling hungry very soon.

  1. Packing too much:

An important thing to remember when packing a lunchbox is the amount of time a child gets during recess to eat the food. If you pack too much food, there is a strong likelihood of it coming back uneaten or half eaten, simply because there was not enough time to finish. Sometimes seeing too much food can be scary to a young child and he/she can get overwhelmed.

I hope the above helps you in packing a good lunchbox for your child. If you need some recipe ideas for the lunchboxes, check out my website under the blog section.

To know more or if you need further help with recipe suggestions, etc., get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

Categories Children Diet

Healthy Eating Habits in Children with type 1 Diabetes | Dr Kanupriya Khanna

What is type 1 diabetes?

In type 1 diabetes your pancreas does not produce insulin, a hormone necessary for your body to utilise glucose (sugar) as an energy source. This results in your blood sugar levels to rise and you need to take external insulin to bring the sugar levels within normal limit.

How do foods affect blood sugar?

Some foods immediately raise your child’s blood sugar levels. Other foods may indirectly impact levels. You can assist your child in maintaining appropriate blood sugar level by understanding how different foods influence it.

The following foods have a direct effect on blood sugar:


•Refined Grains such as pasta, rice, and bread

•Several dairy items, such as milk and yoghurt

•Starchy vegetables like Potatoes and maize

•Sweet treats like candies or cakes

Things to keep in mind!


•AVOID sugary beverages. There are numerous sparkling glasses of water on the market with little added sugar or carbs. Additionally, experiment with adding fresh fruit and herbs to your water to enhance flavour without adding extra sugar or calories. You should not use artificial sweeteners, sugar-free lemonades, or caffeinated drinks as your main source of hydration.

•Do not allow your youngster to miss meals since this may lead to overeating at the following meal. Even if they are attempting to reduce weight, they ought to merely scale back on portion sizes.

•Increasing daily fibre intake will improve overall blood sugar control and have several other health advantages.

•At every meal, choose a nutritious carbohydrate and attempt to combine it with protein. Whole grains like quinoa, brown rice, oatmeal, and millets are a few examples of healthy carbohydrates.

Guidelines for children with type 1 diabetes

•Carbs – Given that they are the body’s main source of energy, carbohydrates are crucial to a healthy diet for kids with Type 1 diabetes. To help maintain stable blood sugar levels, it’s crucial to choose carbs that are nutrient-dense and have a low glycemic index (GI).

•Protein – The majority of your body’s tissues and organs are built, repaired, and maintained by protein. Additionally required for the operation of the immune system, proteins also support a number of other physiological activities.

•Fats – They keep you active and aid in the body’s assimilation of specific vitamins and minerals. But it’s crucial to select healthy fats and pay attention to portion quantities.

•Fibre – It supports a sense of fullness, aids with digestion, and lowers blood sugar levels. Children with Type 1 diabetes can also maintain a healthy weight by incorporating healthy eating habits.

•Hydration – Maintaining appropriate hydration can keep the body operating normally, aid to control blood sugar levels, and prevent consequences from dehydration.


A meal plan that incorporates the ideal ratio of fibre and carbohydrates to fulfill your child’s needs can be made with the assistance of a trained dietitian. Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Children Diet

Homemade Porridge – Dr Kanupriya Khanna

What is homemade porridge ?

Homemade Porridge – Porridge has been the main food for infants who are starting solids. It is available in a variety of flavours commercially under different brand names. But many mothers are unaware that it’s simple to prepare this quick, wholesome, and easy-to-feed food at home.

Benefits of homemade porridge

The goodness of several minerals that are crucial to your baby’s growth and development are present in this, and it is also packed with a lot of health benefits.

•Ragi: Rai/millet is high in both protein and carbohydrates. Through this, your baby also gets thiamine, iron, and calcium.

•Bajra: This food has a high energy quotient and is high in calcium and fibre. The grain is very helpful in preventing constipation.

•Wheat: Due to its abundance in nutrients like Vitamin B, manganese, potassium, calcium, zinc, and fibre, wheat is the main ingredient in Indian cuisine.

•Rice comes in a variety of colours, each with a distinct flavour and goodness. Unlike its white counterpart, brown rice keeps the bran and germ layers, which preserves the nutrients and minerals. Additionally, it contains a lot of fibre, antioxidants, selenium, and manganese.

•Green gramme: Green gramme is an excellent source of lean vegetarian protein that also strengthens the immune system. It contains iron, magnesium, vitamins A, B, C, and E.

•Dals: Rich in iron, protein, zinc, folate, and manganese, dals help prevent anaemia, boost immunity, and support healthy body and brain function.

Here are a few homemade porridge recipes for babies:

•Porridge made from Poha

  1. Choose the thick poha and thoroughly clean it.
  2. Dry roast it, then allow it to cool.
  3. Blend thoroughly in the mixer.
  4. Cook the powder in water till it thickens.
  5. Add breast milk and mashed fruit to this and combine well and serve!

•Porridge made of dry fruits

  1. Take some ragi flour and cook in water till it thickens
  2. Grind the almonds, pistachio, and walnuts separately. Combine all of these, store in an airtight container.
  3. mix the dry fruit powder with the cooked rahi porridge and breast milk before serving. You can add some date paste for sweetness.

•Porridge made of pulses

  1. Make sure to thoroughly wash the rice. Roast the rice in a kadai.
  2. Each dal like moong dhuli, masur split should be thoroughly cleaned and rinsed.
  3. For two to three days, dry them in the sun.
  4. Without adding additional oil, roast each sun-dried ingredient separately. The dals must all be dry-roasted until they turn golden. Ensure that they are crisp. The rice should be lightly puffed after roasting. Now pulverise them into a fine powder in the mixer.
  5. The ingredients should be kept in an airtight container.
  6. Take a tablespoon of the mix and cook in water until it thickens to the right consistency. Add some cardamom or cinnamon powder for flavour. You can add some breast milk to this before feeding your baby.


If you need to know more about such recipes, connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits.

Categories Children Diet

How to introduce Allergens to babies?

What are allergens?

The substances that can cause allergies are known as allergens. Technically speaking, an allergen is a non-parasitic antigen that can cause an atopic person to experience a Type-I hypersensitivity reaction.

Your immune system reacts to any foreign substance that enters your body in order to keep you safe. Your immune system may overreact when you are exposed to allergens, which can result in a range of symptoms from mild to severe. Why does the body respond differently to different substances? The immune system of every individual is endowed with particular sensitivities that could result in an allergic reaction.


Why do you need to introduce allergens?

The allergic reactions occur when the immune system overreacts to a harmless substance known as an allergen which is why it is important to introduce food allergens to infants at a young age.


When should I introduce allergens?

When you start your baby on solids, you can give him or her allergy causing foods. The typical age range for this is between 6 and 12 months, but not before your baby is 4 months old. Before your baby turns 12 months old, introduce common allergy causing foods to lower the likelihood that they will have an allergic reaction to the particular food.

If at all possible, breastfeed your child even as you introduce solid foods because doing so may lower the likelihood that they will develop allergies.

You can give your baby a typical cow’s milk-based formula if you aren’t breastfeeding. Don’t try to prevent allergies by giving your baby a special hydrolyzed infant formula, soy formula, or goat milk formula.


Which allergens should I introduce?

Start with the food you want your baby to try first. Keep in mind that the food must be suitable for the child’s age (smooth, soft foods to start with, then moving to foods with different textures as your baby grows).

•Peanuts – Do not feed whole peanuts as they are a choking hazard.

•Eggs – The egg yolk and white can be combined. Separate introduction of these has no benefit. Offer tiny, tender pieces of scrambled egg to your baby. If a baby doesn’t like it the first time, try again; it may take them a few tries to get used to the texture of the egg.

•Milk – Your baby has already been exposed to cow’s milk if they are being fed a formula that contains it. Continuing cow’s milk formula in small doses daily during early infancy reduces the risk of developing cow’s milk allergy, as opposed to stopping it.

•Soy – Even though soy lecithin may be listed as an ingredient in products like baby cereal and formula, this does not constitute a soy exposure. Serve extra-soft tofu either by itself or in a mixture with other fruit or vegetable purees. Edamame is steamed, pureed, and eaten with a spoon. If you’d like, mix some soy yoghurt with a fruit puree and serve it.

•Wheat – You can introduce wheat by giving your baby cereals labelled “wheat flour”; however, unless your baby is already intolerant to dairy.

Your baby can eat cooked, soft pasta, but be aware that some sauces, especially tomato sauce, can occasionally cause skin irritation or redness. This is not an allergy, so there is no need to be concerned.


What warning signs should I look for?

An allergic reaction’s symptoms typically appear within a few minutes, but they can take up to two hours to manifest.

Some mild to moderate symptoms could be:

•Swelling of the lips, face, or eyelids tingling in or around the mouth hives or red welts (bumps) on the skin

•Abdominal pain


•The redness around your baby’s mouth is typically not an allergic reaction. Contact with some foods can irritate a baby’s sensitive skin. It would be best to talk to your doctor about this if you have any concerns.



Here are some suggestions from experts to remember to make an introduction that is secure.

•Before exposing your child to allergens, make sure they are completely ready for solid foods.

•When your baby is healthy, introduce new allergens to them.

•Don’t introduce foods that cause severe allergies in the evening.

•After feeding, keep an eye on your baby for about two hours.

•Ideally, one or two adults should be present.

If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Children Diet

All you need to know about formula milk

All you need to know about formula milk

Breast milk is the optimal way to provide all the nutrition that newborns require, but not every mother can or chooses to breastfeed. Additionally, mothers who breastfeed may find that supplementing with infant formula is a practical option if they return to work or when the baby needs to be fed by someone else.

What is formula milk?

Formula milk is a powder-based breast milk substitute. The majority of infant formulae are made with cow’s milk, vitamins, and minerals. Babies are fed formula mixed with cooled boiled water in a bottle or cup.

The nutrients in the formula help a baby’s growth during the first six months of life. They can begin eating solids at 6 months, but they should not drink regular cow’s milk until they are at least 12 months old.

Other than cow’s milk, some formulae contain soybeans or rice. These specialty formulae have been modified to make them easier to digest or to accommodate babies who cannot tolerate cow’s milk protein or lactose.

Is baby formula better than cow’s milk? 

Some babies are extremely sensitive or allergic to formula containing cow’s milk. As an alternative, hydrolyzed formula is frequently recommended. In this, Cow’s milk protein is broken down into smaller particles for ease of digestion.

What are the different types of formulae?

• First infant formula – Cow’s milk based formula contains two kinds of proteins: whey and casein. The first type of infant formula is made with whey protein, which is thought to be easier to digest than caesin .

The first infant formula is the only formula your baby requires until six months of age.

•Anti-reflux formula – This type of formula is thickened to prevent reflux in babies (during or after a feed).

• Comfort formula – This formula contains cow’s milk proteins that have already been partially broken down. This is supposed to make the process of digestion easier and help prevent digestive issues like colic and constipation.

• Lactose-free formula – This formula is suitable for lactose-intolerant babies. Lactose intolerant means they cannot digest lactose, a sugar found naturally in milk and dairy products.

Diarrhoea, abdominal pain, wind, and bloating are all the symptoms of lactose intolerance.

• Soya formula – Soya formula is made from soya beans rather than cow’s milk. It is occasionally used as an alternative formula for babies who are allergic to cows’ milk.

• Growing up formula – The growing up formula is a milk-based formula created  for children aged one and up. It is used as extra nutrition for infants rather than as a meal replacement because it contains various nutrients and minerals that help improve the infant’s overall health.

What to avoid

•Condensed formula- Condensed milk does not contain the same amount of protein and carbohydrates as breast milk or formula, and it lacks many micronutrients.

•Evaporated formula- Milk that has been reduced to about 60% of its original volume is known as evaporated milk. The evaporated milk is sterilised by heating it above 200°F, which breaks down the protein structures in milk. This type of formula contains inadequate amounts of calories and fat, is deficient in several vitamins and minerals and contains too much salt and protein for an infant.

•Dried formula – It is acceptable to feed your baby powdered formula. However, your baby is at a higher risk of infection if he or she is less than two months old, was born prematurely, had a low birthweight, or has weakened immunity.

It is essential to consult an experienced dietician before picking the right formula for your little one. A dietician will guide you to the right path. Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read : Tips for Parents on Raising a Healthy Eater

Categories Children Diet

Tips for Parents on Raising a Healthy Eater

Tips for Parents on Raising a Healthy Eater

Gone are the days when you could sneak veggies in your child’s pasta. As parents, you must understand that being healthy has less to do with what your children eat under supervision and more to do with how they feel about healthy mealtime routines as these feelings will stay with them throughout their lives.

Why is it necessary?

We must feed our children nutritious foods that meet their growth requirements. The structure and environment that parents provide when feeding, has an impact not only on nutrition but also on weight and behavioural issues. For eg.: children from families that regularly eat together eat more fruits and vegetables, have healthier weights and are less likely to use drugs, alcohol, or tobacco as adults.

Here are a few tips on raising a healthy eater

● Start Early – A baby who is forced to finish a bottle, for example, may lose his ability to recognise his hunger cues. On the other hand, a toddler who gets fruits and vegetables on her plate begins to think of them as normal, tasty foods, rather than foods she is forced to eat.

● Become a role model – You can’t expect your child to prefer a vegetable over fries if your own diet is high in fat, sugar, and salt. Make healthy food choices and become your child’s guiding light.

● Think before you buy – Keep healthy snacks and drinks at home as this will inculcate healthy eating habits in your family.

● Build on the positives – When the child goes through a growth spurt and develops a larger appetite, take advantage of the opportunity to introduce new foods to their repertoire of old favourites.

● Let the kids choose – Try involving your children in the food shopping and preparation process. They will enjoy helping to prepare delicious and nutritious meals for the family. Make mealtimes a learning experience.

● Enlighten & Expose – Look up the various food groups like lean proteins, fruits, vegetables, dairy or non-dairy alternatives, grains, and fat together to find out what nutrients and vitamins they provide. Enlightening them with food knowledge will help them make better choices.

● Never bribe – Using candies or other desserts as a bribe to get children to eat something else can send the message that doing the right thing should come with a monetary reward. A healthy body, not a truffle pastry, is the true reward of good nutrition.

● Be patient – There’s a reason your 15-month-old eats everything and your 4-year-old is pickier. The majority of these factors are explained in terms of a child’s development and growth. Instead of being surprised, knowing what to expect helps parents become more confident and effective feeders.


Your little one may be unwilling to try new foods especially if they have not been exposed to those meals consistently. To relieve stress, talk to a nutritionist. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Seasonal Allergies in Kids

Categories Children Diet

Seasonal Allergies in Kids

Seasonal Allergies in Kids

Each season brings a change, not just in the weather but also the foods that we eat. With summer it’s ice creams and cold beverages, with monsoon it’s fried snacks, and with winter it’s warm desserts like halwa! But there’s something else that comes with changing seasons: seasonal allergies.

What are the symptoms of seasonal allergies in kids?

An allergic reaction can occur in any part of the body. This includes the skin, eyes, stomach lining, nose, sinuses, throat, and lungs. These are the locations where immune system cells can be found to combat germs that are inhaled, swallowed, or come into contact with the skin. Allergic reactions can result in:

● Swollen and Watery Eyes – Young children may not be able to tell but if your child is constantly rubbing his eyes and tearing up,  it could be due to allergic rhinitis.

● Runny Nose – This situation occurs when the tissues lining the nose become swollen.

● Itchy Skin – Dry, itchy skin with red rashes can occur due to allergies.

● Diarrhoea – It occurs when bowel movements are loose and watery. Your child may also need to go to the bathroom often.

● Coughing – The most common reason for coughing is cold. Young children usually catch a cold in winter or monsoon season.

● Sneezing – It is the most common symptom of allergic rhinitis. If your child has been sneezing frequently for more than a day, it’s better to look for remedies.

How do you treat seasonal allergies in kids?

● Use Saltwater – When your child has a blocked nose, the most effective solution is to use a saline solution. Saline can be purchased at a drugstore or made at home by combining 8 ounces of boiled water and 1 teaspoon of non-iodized salt in a squirt bottle. Put a few drops of this in the nostrils 2-3 times a day.

● Keep Hydrated – Sneezing and coughing can dehydrate or parch your little one. Keep a flask of water near your child’s bed or table to keep your baby hydrated. You could also use coconut water or ORS.

● Warm baths – Steam or hot bath appears to relieve allergy symptoms in some people, so encourage your children to spend some time in the tub. Just be careful not to get too hot in the shower.

● Humidifier – Most people find that a little moisture in the air makes breathing easier, so if the air in your home is dry, invest in a humidifier.

● Cold Compress – To treat the itchy eyes of your child, try a cold compress to relieve the itch and soreness. Make sure that children avoid rubbing their eyes. Rubbing will only irritate them more and aggravate the itchiness.

● Tissues with Aloe – When children’s allergies are at their peak, tender noses can become very sore very quickly. Look for tissues that contain lotion or aloe.

● Gargle – A throat infection can only be treated by gargling with warm water and salt. Gargling with salt water can reduce throat inflammation and thus help with allergy symptoms.

● Consume Anti-inflammatory Foods – Ginger, turmeric, black pepper, and other anti-inflammatory foods can be added to a child’s diet to help manage allergy symptoms. These ingredients can be used to make an infusion or added to a glass of hot milk.


If your child’s symptoms get worse, it’s better to talk to a paediatrician.  Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles. 

Also Read: The Gluten-Free, Casein-free diet for Autism

Categories Children Diet

The Gluten-Free, Casein-free diet for Autism

The Gluten-Free, Casein-free diet for Autism

Children with autism need extra care and attention as they often experience symptoms like chronic diarrhoea, headaches, stomach cramps, poor sleeping patterns, and irritable behaviour. Many parents try different things and follow various diets to make their kids‘ journey smooth. There is a subset of autistic children with gut difficulties who may benefit from a gluten and casein-free diet.

What are Gluten and Casein?

Gluten is a protein found in wheat, rye milk, barley and foods made from them. For instance, bread, pasta, biscuits, breakfast cereals, etc. Casein is a protein found in cow, buffalo and sheep milk (to a lesser extent in goat’s milk) and foods made from them, for instance, cream, yoghurt and cheese.

According to the experts, Gluten and casein can worsen autism symptoms by causing inflammation in the gut.

What Is The GFCF Diet?

The gluten-free, casein-free (GFCF) diet is an autism diet that eliminates all gluten and casein from the child’s diet. Many parents of autistic children report that it aids in positive shifts in nature, sleep, and speech.

The diet is thought to work by removing two proteins that autistic children may be especially sensitive to: gluten and casein. These proteins are more difficult to digest and, in the case of gluten, can harm the gut.

How does the Gluten-free/ Casein-free diet work?

According to the theory, children with autism digest peptides and proteins in gluten and casein-containing foods differently than other people.

This discrepancy in processing may, in theory, exacerbate autistic symptoms. Some believe that the brain treats these proteins as if they were synthetic opiates. They claim that a child’s reaction to these chemicals causes them to behave in a certain way. The diet is intended to alleviate symptoms while also enhancing social, cognitive, and speech skills.

How to switch to a gluten-free/dairy-free diet?

Replacing foods with gluten and dairy can be tough for both parents and kids. Some kids have no trouble changing their diets, but others have sensory and behavioural difficulties that make it all the way more problematic.

  • Support is very necessary for the transition.
  • It is better to introduce new foods during quiet, stress-free times.
  • Let your kid explore new textures and tastes.

What to eat on a gluten-free / casein-free diet?

Adopting a GFCF diet is more than avoiding bread and milk. An optimal diet is balanced and full of nutrients. People with autism are oftentimes deficient in certain nutrients, so a food list for autism will contain foods with these nutrients. Fresh fruits and vegetables, nuts, beans, and eggs are adequate items to add to your food list. Here are alternate grains and milks that you can add to your child’s meal plans.

  • Rice (brown, red rice)
  • Sabudana or tapioca pearls
  • lentil flours
  • Chickpea flour
  • Quinoa
  • Millets
  • Kuttu (Buckwheat flour)
  • oats milk
  • Almond milk
  • Soya milk and tofu

A few crucial things to remember.

  • Use bean-based dishes and bake with alternative flours such as quinoa, rice, or sorghum flour.
  • You should avoid refined foods because many of these items include both hidden gluten and dairy products and the ingredient list might not identify them as GF/CF.
  • You can use almond milk, oat milk or soy milk, etc. as it’s accessible and healthy. Although be wary of the added sugars.
  • Become creative: Your child can savour ice cream with no dairy in it at all. Just mix a frozen banana with berries in your food processor and add chia seeds or almond milk for a little added protein depending on your kid’s preferences.


Some autistic kids struggle with changes, so gradually replacing gluten and casein foods with alternatives may be the best option.  Before making the change to a GFCF diet, consult a licensed dietician.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

4 Ways to Help Your Child Form a Healthy Relationship With Sweets 
Categories Children Diet

4 Ways to Help Your Child Form a Healthy Relationship With Sweets 

4 ways to help your child form a healthy relationship with sweets 

There is a lot of fear associated with certain foods, which are often the sweeter foods: ice cream, cookies, and candy. Many parents believe that these foods are harmful to their children. We think it’s perfectly alright for kids to crave sweets. So, what should a parent do? Give our child candy all day? Or do you never serve them? Not-at-all. There is, in fact, a very happy medium. Let’s go over four strategies for helping your child develop a healthy relationship with sweets.

Where to start?

Let us return to the division of labour. If you’re unfamiliar with the concept, parents are in charge of what, when, and where children eat, while children are in charge of how much and whether they eat. That means we get to decide when and how much we serve these foods, and our children get to decide how much they eat.

Kids notice when we completely restrict sweets, shame them, or create a negative atmosphere around them. They may desire these foods even more.

Here are my four best tips for removing sweets from their pedestal, i.e., treating them like any other food and teaching your children to do the same.

  1. No Limitations!
    When I mention this, I am sometimes met with a look of surprise. “Do you mean I just let my daughter eat all the cookies? But she’s not going to stop there.” But I want you to take a good, hard look at this; is she truly never going to stop, or is that just your preconceived notion? What you discover may surprise you: when we allow children to eat as much as they want of a particular food, it ceases to be special. It assists them in learning self-regulation.
  1. Avoid referring to these foods as good or bad.
    Stop transforming sweets into something they are not: something that makes us feel ashamed or judged when we consume them. When we label foods as good or bad, we begin to assign judgement to those foods. Does eating a cookie make us a bad person? No, but this message of good and bad can be internalised by a small child. Food is food, and we must remember this if we are to instill in our children a healthy relationship with food. Simply call the foods what they are: “We’re having cookies.” “Ice cream is on the menu today.”
  1. Do not use them as a substitute for other foods.
    I dislike using sweets as a reward for eating other foods, or for anything else. I want you to consider the message you are sending when you offer food as a reward: “I have to eat my broccoli to get my candy (yum).” We’re making the sweet seem special once more.
  1. They can sometimes be served with a meal.
    Here’s another opportunity I get a lot of strange looks and stares. However, to put sweets on a level playing field, serve them with a meal. Consider this: when a child knows they will be having a cookie (ice cream, etc.) as dessert at the end of the meal, what are they thinking about throughout the meal?

Getting that cookie. But if we give them the cookie with the rest of the meal, they won’t be talking about it and asking for it the entire time. You don’t have to give them all of the cookies they want, but you do have to decide how many.


If children do not understand when more opportunities for candy or sweets will arise, this can heighten their anxiety, making them MORE likely to continue asking and obsessing over it.

Instead, focus on strategically using language to reassure them that more opportunities to eat candy are on the way. To understand your kid’s needs better consult an expert.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

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