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HOW TO MANAGE EATING DISORDERS
Categories Children Diet, Nutrition Blogs

How to Manage Eating Disorders Among Teenagers

Are you concerned about eating disorders in your teenage kid? Read on to understand what factors contribute to eating disorders among teenagers and what strategies you can adopt to prevent them. When you encounter initial symptoms of eating disorders in your child, consult your child’s dietitian and try to inculcate healthy eating habits in them.

Why do eating disorders develop in teenagers?

Eating disorders in teenagers are very serious issues leading to poor health, emotions and affects their ability to function in normal day-to-day life. The most common eating disorders are as follows:

  • Anorexia Nervosa
  • Bulimia Nervosa
  • Binge-eating disorder

The root cause of eating disorders is still unknown but there can be multiple factors that can contribute to this issue. Some of the factors are as follows:

  • Genetics: If you have a close relative or first-degree relative with an eating disorder, then there are very high chances that your kid might develop an eating disorder too.
  • Lifestyle: Most fast foods contain highly addictive components like sugar that can make your kid more addicted to these foods leading to an eating disorder.
  • Emotional Issues: Various psychological and emotional issues like clinical depression and anxiety disorders are directly related to eating disorders.

 

Consequences and symptoms of eating disorders among teenagers vary, depending on the type of disorder. Poor food choices also affect your teen’s immunity so make sure you add some strong immunity foods to their diet. Observe your kid’s eating patterns and red signals. Some of the early symptoms of eating disorder are:

-Not making expected developmental weight gain

– Extreme weight loss

– Meals skipping

– Persistent complain about their weight

– Using laxatives unnecessarily

– Too much exercise to prevent weight gain

– Eating large quantities at once

– Feeling depressed or guilty about their eating habits

 

What you can do to prevent eating disorders in your child?

  • Inculcate healthy eating habits

Eat together and discuss how a good diet can boost their immunity and their energy levels. Communicate with your kids and encourage them to eat when they feel hungry. In case you are busy parents and cannot spend much time making healthy dinners every day, then you can find out easy dinner recipes for kids over the internet which can be prepared in no time and will be healthy as well.

  • Social media image

In today’s world, every teenager has access to various social media channels. Social media channels send unrealistic messages about body image and your child might not be able to differentiate between social media and reality. So it’s better to communicate and set realistic standards.

  • Promote healthy body image

Communicate with your teen about self-image and make them understand that healthy body shapes may vary. Discourage them to use any negative nicknames, comments, or jokes about anyone’s physical appearance.

  • Promote self-esteem

Be a proactive listener and support your teen’s goals. Encourage their positive qualities and respect their achievements.

  • Communicate dangers related to eating disorder

Explain to your teen the dangers behind excessive dieting and how it can affect their health. Remind them that controlling their diet is not a healthy way to manage their emotions.

Here, communication is the key to prevent your teen from developing some serious eating disorders. But before that, make sure you are setting a good example by having a healthy diet by yourself.

Eating disorders need behavioral modifications and a healthy and nutritious diet to follow so you can also take help from a psychologist and a child dietitian.  Kanupriya Khanna, a senior consultant Nutritionist & Dietitian is a renowned child dietitian in Delhi with over 15 years of work experience in child nutrition. Taking expert advice can help your kids to overcome some serious eating disorders.

Categories Children Diet, Dietician for children, Nutrition Blogs

Type 1 Diabetes in Kids

Type 1 diabetes is a condition in which the body is no longer able to produce an important hormone (insulin). As a result, the level of sugar in the blood remains higher than normal. High blood sugar levels are a problem because they can cause a number of health problems. Hence, the missing insulin needs to be replaced with injections or with an insulin pump.

Symptoms

Symptoms of Type 1 diabetes include:

➢ Extreme thirst and hunger

➢ Frequent urination

➢ Unexpected weight loss

➢ Blurred vision

➢ Nausea and vomiting

➢ Fatigue, irritability, or behavioral change

➢ Foul, fruity, or sour-smelling breath, etc

• Diabetes in Kids

Just like adults, kids also suffer from Type 1 diabetes. The exact cause of type 1 diabetes is unknown. However, as per health experts, genetics and environmental factors appear to play a role in this process.

All the above symptoms of type 1 diabetes are common in kids as well. At times, the first sign of diabetes in kids is bedwetting.  Diabetes should also be suspected if a girl hasn’t started puberty, yet gets a vaginal yeast infection.

In most cases, the symptoms aren’t always obvious, as they take a long time to develop.

• Diagnosis

Diabetes can be done by testing blood and urine samples. It helps detect the glucose level in the body. The doctor may also ask about the family’s health history, in order to confirm the disease.

• Treatment

➢ Kids with type 1 diabetes are given insulin injections or insulin pumps daily – to keep the blood glucose level within normal ranges.

➢ Regular monitoring of sugar levels is compulsory.

➢ The treatment also requires regular exercise and changes in the health diet plan.

• Meal Planning

Everything your child eats can affect their blood sugar level. Hence, meal planning is important if your child is suffering from Type 1 diabetes. While your child doesn’t have to avoid any particular foods, you would want to keep the below tips in mind:

➢ Increase fiber in your child’s diet plan. It will not only help the child maintain an appropriate weight, but will also help him/her control the overall blood sugar level.

➢ Serve healthy carbohydrates, at every meal.  Examples are whole grains like millets, quinoa, amaranth or rajgira, brown rice, whole-wheat roti, oatmeal, etc.

➢ Do not serve sugary drinks or carbonated drinks. Instead, try infusing your drinking water with fresh fruits and herbs. Make sure you do not add sugar.

➢ Restrict fast foods from your child’s diet plan.

➢ Serve freshly cooked homemade food as much as possible.

➢ Change your cooking methods. Instead of frying, choose healthier options like baking, boiling, or steaming, etc

➢ Don’t let your child skip meals, even if your child is trying to lose weight.

➢ Serve fruits, salads or homemade soups in between, to avoid hunger.

Remember, there’s really no such thing as a diabetic diet. It’s just that you need to make healthier choices when it comes to your child’s meals and snacks.

However, if you need personalised help – consult a dietitian Kanupriya Khanna. One of the best child dieticians in Delhi, Kanupriya can help you build the best diet plan for your child.

Categories Children Diet, Nutrition Blogs

Baby’s First Foods: How to Introduce Solids

Feeding your baby his or her first solid food is a major milestone. Most babies begin eating soft foods when they are about 6 months old. By the time they are 10-11 months old, the baby starts eating a variety of foods from different food groups.  But how to introduce solid foods to an infant’s/ child’s diet plan? Let’s find out in this section below:

According to health and nutrition experts here are some general guidelines to help you understand if your baby is ready for that first exciting spoonful of food.

➢ The baby is around 6-month old

➢ The baby can sit up without support

➢ Baby can hold his/her head up in a steady position

➢ Baby tends to naturally push out anything that’s put into their mouth – including the first spoonful of food you will offer her.

➢ Baby can recognize and pick up an object

➢ The baby looks at the food you are holding with interest

➢ Baby tries to occasionally grab at whatever he sees you eating

➢ The baby looks hungry even after breastfeeding

If your baby is showing these signs of readiness, it’s time that you set up mealtime for the infant.

How to Start?

Introducing solids is a gradual process. Here are some tips on how to get it started.

➢ To begin with, offer your baby one solid meal a day. At first, try offering mashed or pureed food –  one that has a very smooth texture. Two to four spoonfuls will do at first.

➢ Let your child lick or taste the food with their own hands and fingers. It’s one of the best ways to help them understand and sense new taste, new texture, etc. Moreover, just enjoy your baby’s messy tray, sloppy hands, and sticky face. Remember, you are building the foundation of healthy eating for a lifetime.

➢ Stick with the same food for 2-3 days before introducing another one.

➢ You may even want to talk to your baby while feeding, to help him/her enjoy this new milestone.

Note: Don’t force your baby to eat more than he/she wants to.  Allow the infant to learn or recognize their hunger cues instead.

Do not add any spices (including salt), nor add sugar, honey or jaggery to your infant’s meals.

Foods to Try

To expand your baby’s palate, try including the following food items in your child’s diet plan.

➢ Vegetables like Beetroot, Potato, Sweet Potato, Carrot, Turnips, Pumpkin, Bottle gourd, etc

➢ Fruits like Banana, stewed apple or pear, etc

➢ Overcooked Rice, Ragi or Porridge (Do not introduce cow or other plant/animal milk till your baby is 1 year old. Use the formula milk to make porridge).

➢ other grains and Cereals

➢ Oats

If you wish to explore more ideas on how to introduce solids food in your child’s diet plan, contact Kanupriya Khanna. One of the best dietitians for kids – Kanupriya can help you create a good meal plan for your toddler.

You can also visit the website https://kanupriyakhanna.in/ for more diet tips and ideas

Categories Children Diet, Nutrition Blogs

Milk an Important Food Item in Your Child’s Diet Plan

Milk is a highly recommended drink for kids. It is especially important for vegetarians as it is an important source of nutrition.

Some of the benefits of milk include:

Vitamin 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 underweight issues. Hence, it is vital for your kid to consume milk on a regular basis.

Rich in Calcium and Phosphorus

Calcium and phosphorus intake is essential for kids to build and maintain strong bones and teeth. Low calcium intake leads to osteomalacia in children or weak bones.

Phosphorus also plays a vital role in the growth, maintenance, and repair of the body’s tissues and cells. It also helps in the absorption of calcium in the bones along with vitamin D. So all you moms need to ensure you include milk or dairy in your child’s diet plan regularly.

Rich in Proteins

Adults should include milk in their child’s diet plan, as it’s a complete protein source. A normal child should consume about 750 ml of milk or an equivalent amount of dairy to meet their protein requirements.

Vitamin B

Milk contains water-soluble B vitamins.

B complex vitamins like B2 (riboflavin) acts as an antioxidant and helps convert food into energy. Whereas vitamin B12 is vital for neurological function, DNA production, and red blood cell development.

For vegetarians, milk is one of the most important sources of vitamin B12

Selenium

Milk is a good source of selenium. It contains about 8 mcg of selenium per cup.

Selenium acts as a powerful antioxidant. It reduces the risk of certain cancers, helps fight infections, protects against heart disease, and prevents mental decline, thyroid issues, and asthmatic attacks.

Healthy Brain

Iodine is very important for brain development. Moreover, iodine is necessary for a strong nervous system.

Milk is one such good source of iodine. So include milk in your child’s diet plan and let your little one grow to be the smart one that he/she is!

Helps Stay Hydrated

Drinking milk is a great way for your kid to stay hydrated. It helps your kid stay energized even after an exhausting playtime or workout time.

The amount (or glasses) of milk your kid should drink daily primarily depends on several factors like age, height, and whether he/she is lactose intolerant or not.

So if you want to know how to introduce milk in your kid’s daily diet, or debating whether he/she should drink cow milk, buffalo milk, goat milk, or a milk substitute, consider contacting Kanupriya Khanna. One of the best child dieticians in Delhi –Kanupriya will recommend you the best nutrition plan for your kid, as per his/her needs.

Categories Children Diet, Nutrition Blogs

Kids Health During the Pandemic: Myths and Facts

Amidst the virus outbreak, there’s severe panic among parents. A lot of them are relying on fake messages and news that’s being circulated through social media.

So here’s taking a look at some of these misconceptions about COVID-19 and kids health.

MYTH: Kids Will Not Get Infected

FACT:  Kids can get infected. However, they are not as severely affected as adults and senior citizens. But some kids do fall ill. Most children have mild to no symptoms that last only a few days. Inspite of this, do keep your paediatrician informed at all tomes.

MYTH: Mask is Enough to Protect Your Kid

FACT: Kids should wear a mask while stepping outdoors. Mask can protect you from other people that are infected. However, the effectiveness of a mask depends on the thickness of the fabric and the number of fabric layers in the mask.

Points to Note:

• Choose a mask that has two or three layers.

• Mask should cover the nose and mouth completely

• Masks should not be worn by children younger than two.

• Health experts do not recommend the use of face shields alone. Evaluation of face shields is ongoing but effectiveness is unknown at this time.

MYTH: Children are Only Contagious If They Show Symptoms

FACT: The silent carriers or spreaders are ones who are infected with coronavirus but show little or no symptoms of the disease. However, the risk of catching coronavirus is lower for kids who are staying indoors. If the kid is not exposed to other kids at school or daycare, the chances of infection are less. Yet, parents should inculcate good hygiene habits in kids, so that they do not fall ill.

MYTH: Hand Hygiene Practice is Not Sufficient to Protect Your Kid

FACT: Good hand hygiene practice is one of the best ways to prevent the spread of the virus. It can reduce the risk of infections such as cold, flu, and other respiratory, and gastrointestinal illness.

Handwashing can become a lifelong healthy habit if you start teaching your kids at an early age. Teach kids the five easy steps for handwashing —wet, lather, scrub, rinse, and dry. Let them know the key times to wash hands, e.g.

• before and after meals

• after using the bathroom

• after touching pets

• after playing outdoor games

• after blowing the nose, sneezing or coughing, etc

Good hand hygiene practice will not only protect your child from various illnesses but will also boost their self-esteem and confidence.

MYTH: Pets Can Spread Coronavirus

FACT: There is no evidence to date that animals can transmit COVID-19 to humans. There is no proof that the virus can spread from the skin, fur, or hair of pets.  However, animals can spread other diseases to people. Hence it’s always a good idea to wash hands after you touch your pets.

If you have toddlers at home, make sure you follow all the pet hygiene protocols. Keep sanitizers and other disinfectants handy.

Things to Remember:

Various efforts are underway towards the development of a vaccine for the coronavirus, but there could be a wait as long as up to a year before a safe vaccine is made available.

Meanwhile, as adults and parents, you can work on strengthening your child’s immune system. Here are a few tips that you can follow:

• Include a variety of immune boosting food items in your child’s diet plan

• Include herbs in their healthy diet plan

• Encourage your kid to drink lots of water

• Ensure he/she doesn’t skip any meal.

Understand what works best for your child. Flip through cookery books and magazines or browse the internet to find some healthy food recipes for kids.

You can also talk to Kanupriya Khanna if you need a precise diet plan for your youngster. A well-known child dietician in Delhi – Kanupriya will give you a clear-cut diet plan based on your child’s age, gender, and activity level.

Categories Children Diet, Nutrition Blogs

Growing Incidence of IBS (Irritable bowel syndrome) in Kids

Irritable bowel syndrome (IBS) is a chronic disorder that affects the intestine or colon.  It is also known as mucous colitis, nervous colon, spastic colon, or functional bowel disease.

With IBS, the colon/intestine appears normal, however it does not work the way it should. This disorder usually creates discomfort and trouble with bowel movements.

Symptoms

Irritable bowel syndrome (IBS) usually causes:

  • Constipation
  • Gas
  • Bloating
  • Abdominal pain
  • Cramping
  • Diarrhea or a combination of the above

Globally, about 2% to 24% of kids experience irritable bowel syndrome (IBS) symptoms, with the incidence of it rising. This condition affects boys and girls equally. IBS is not life-threatening; however, it can be a long-lasting problem. Kids with IBS miss school more often. They feel awful and less able to take part in daily activities.

Cause of IBS is not known. Experts suspect that it could be due to genetics, previous history of an infection or trauma.

Management if the disease includes management of the symptoms. A typical plan consists of elimination diets followed by reintroduction of the foods in consideration. It is important to do this under the guidance of a qualified Dietitan.

In general, some foods that may need to be a part of your checklist are as follows:

  • Include vegetables in your child’s diet plan, except for certain cruciferous vegetables such as cauliflower, broccoli, cabbage, and cucumber – since they tend to cause gas and abnormal bowel habits.
  • Serve lots of fruits. Rich in fiber and full of vitamins – fruits enhance the digestive system.
  • If your kid is lactose intolerant, try substituting yogurt for milk.  Else you can try plant based milks.
  • it is important to check for gluten sensitivity.
  • Certain other common allergy causing foods like eggs, nuts, etc may need to be eliminated too.

Say No to Sugary Items

Sugar is an osmotically active compound that attracts water. If the sugar content is increased by the presence of chocolates, candies, bakery items, sweets,  etc, it can exaggerate the symptoms of IBS.

Go Low on Fried Foods

Do not serve too many fried food items. High-fat content food items worsen the digestive process. Consider grilling or baking – for a healthier option.

Lots of Water
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Make sure your kid drinks lots of water. It will improve the bowel movement and will help him/her stay hydrated throughout the day.

Don’t Gorge

When food passes through the gut too quickly, the digestive system can’t keep up.  Hence, ensure your kid doesn’t rush through meals. Make him/her eat smaller meals throughout the day. Rather than 2 or 3 meals, serve 4 or 5 small meals. Make it a habit to serve breakfast in the morning, as this is the meal that stimulates proper bowel movement.

There is no ‘one size fits all’ approach when it comes to diet and IBS, so maintaining a food diary can be beneficial.

You can also consult nutritionist Kanupriya Khanna to get some help. A certified child dietician in Delhi – Kanupriya can give you a customized IBS diet plan, based on your child’s age, gender, and activity level.

Categories Children Diet, Nutrition Blogs

Prevention of Precocious Puberty in Young Girls

Puberty is when a child’s body begins to change into that of an adult. However, puberty is considered precocious when it begins before age 8 in girls and before age 9 in boys.

In this section, we shall emphasis on precocious puberty in young girls.

Signs of precocious puberty in girls include:

  • Early breast development
  • Early menstruation
  • Rapid growth spurt
  • Development of pubic and underarm hair
  • Adult body odour
  • Acne

Wide variations are seen in the sequence and timing of these events, but the peak growth spurt always precedes the first period.

Early puberty although common is also considered a risk factor for a number of degenerative diseases later in life like early onset of menopause, hormone-related (breast) cancers, metabolic syndrome, early fertility decline, shorter lifespan, etc

What Research Says

  • According to research exposure to chemicals used in the manufacture of nonstick cookware and stain-resistant materials can delay a girl’s first menstrual period.
  • Likewise, plastic vessels, flame retardants, and antibacterial agents tend to cause early puberty and infertility. (e.g. triclosan – which is an antibacterial agent in certain toothpaste)
  • Health experts also claim that day-to-day products/utensils made out of chemicals like PVC (polyvinyl chloride) and BPA (bisphenol A) are harmful to the body. These chemicals act as a hormone and have serious adverse effects during the puberty stage.

Tips to Prevent Early Puberty

While there are many theories for precocious puberty, one can prevent it by following the below tips:

  • Reduce obesity.
  • Encourage your girl child to join a school or after school sport, dance class, or any other physical activity which is enjoyable for her.
  • Reduce exposure to TV and gadgets.
  • Teach simple exercise, meditation or relaxation skills

Preferred Diet to Prevent Early Puberty in Young Girls

Nutrition is one of the most important factors affecting pubertal development. In order to prevent early puberty, you can include the following food items in your child’s diet plan.

  • Vegetables: e.g. cabbage, spinach, carrots, beetroot, asparagus, broccoli, parsley, etc
  • Fruits. e.g. avocado, banana, orange, apples, strawberry, blueberry, raspberry, etc
  • Grains e.g. oats, whole wheat, quinoa, millets, etc
  • Dry fruits, nuts, and seeds e.g. almonds, brazil nuts, cashew nuts, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts. etc
  • Dairy products e.g. milk, yogurt, low-fat cheese, etc
  • Fluids e.g. coconut water, fresh lime water, clear soups, herbal Infusions, and lots of natural water.

Food Items to Avoid

  • Eliminate or minimize packed or processed foods from your child’s diet plan. These are calorie-dense and nutrient-poor. They promote obesity and other diseases.
  • Stop soda and aerated drinks completely.
  • Junk food like burger, pizza, samosa, vada pav, should be avoided.
  • Minimize caffeine intake

The above diet plan is simple and easy to follow. However, if you need a precise child diet plan to prevent precocious puberty – get in touch with Kanupriya Khanna. A well-known child dietician in Delhi – Kanupriya will give you a clear-cut diet plan based on your child’s age, gender, and activity level.

food recipes for kids
Categories Children Diet, Dietician for children, Nutrition Blogs

Changing Your Cooking Method to Make Unhealthy Food Healthy

Changing Your Cooking Method to Make Unhealthy Food Healthy

If you are serious about eating healthier you need to shake up, and change certain cooking habits. Healthy cooking doesn’t mean you need to be a chef or a cooking expert. By just following some basic cooking techniques you can prepare the best food in healthy ways.
Here in this section, we have listed down some simple cooking tips. You can use them often to transform unhealthy recipes into healthy ones.

Change Unhealthy Cookware


Many people choose non-stick Teflon cookware because it’s convenient and ubiquitous. But not everyone knows that this cookware contains perfluorooctanoic acid (PFOA) – which is further linked to several types of disease.

There is a rise in the cases of precocious puberty in young girls nowadays, and studies have shown a relationship between Teflon cookware and precocious puberty.

Go back to the basics, and use cookware made of stainless steel, cast iron, ceramic, etc.

Bake, Broil, Grill, Roast and Steam

food recipes for kids
Instead of frying food, choose for other healthy cooking techniques like baking, broiling, grilling, roasting, and steaming. By using these techniques, you can cut fats from your diet.

These techniques require less or no oil and reduce the risk of many lifestyle disorders.

Choose Healthy Substitutes


Always include healthy substitutions in your diet plan. Healthy substitutions not only reduce the amount of fat, calories, and salt in your recipes but can also improve its nutritional content.

For example:
➢ Instead of white pasta, choose multigrain or whole wheat pasta
➢ Amaranth or rajgira is another super food to boost the immune system. It can be used instead of rice in various preparations.
➢ Use toned milk instead of whole milk
➢ Instead of sour cream use Greek yogurt
➢ Use nuts and seeds as cake/muffin toppings instead of cream
➢ Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams
➢ Use jaggery or honey instead of refined sugar as a sweetener

Explore New Ways To Flavor Foods


Try creating meals with natural flavorings. It is one of the best ways to add colour, taste, and aroma to foods without adding fat or salt.
Tips:
➢ Use homemade spice powders, instead of packed ones
➢ You can add pinches of dried herbs in the earlier stages of cooking, instead of prepackaged seasoning mixes.
➢ Some vegetables and fruits like mushrooms, chilies, cranberries, cherries — give away a more intense flavor when dried than when fresh. Add them when you want a burst of flavor.

The tips outlined above will significantly improve your health. It will boost your immunity, lower the risk of disease and help you maintain an appropriate weight.

You can also seek guidance from a registered dietitian before making significant dietary changes. The dietician will help you prepare healthier versions of your favorite recipes, in simple ways.

Kanupriya Khanna is one such dietitian in Delhi – who can give you concise advice on how and what to eat. Check her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids. You can also get in touch with her at https://kanupriyakhanna.in/contact-us/

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Categories Children Diet, Nutrition Blogs

Amazing Summer Foods to Keep Your Child Hydrated

Summers are deadly hot. As the temperature rises with each passing day the scorching weather gets difficult to handle, especially for kids. Hence, it becomes imperative to keep the kids hydrated during such days, in order to protect them from heat strokes and other debilitating heat-related illnesses.

To help you tackle this problem, we have listed down some healthy summer food options. Lipsmacking and nutritious – these food items offer miraculous health benefits during the sunny season.

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Watermelon is a true summer food containing 92% of water. Loaded with vitamins and minerals and electrolytes, this body-healing fruit is beneficial for highly active kids. Include them in your child diet plan to help them refurbish the lost minerals during summers.

Lychee 

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Another delectable summer fruit, which is packed with the goodness of water and essential nutrients – is lychee.  Loaded with anti-inflammatory properties – this sub-tropical fruit is ideal to combat flu and infections. While its great taste tantalizes the taste buds, knowing the fruit’s various nutritional properties will compel you to include them in your child’s diet plan.

Muskmelon

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This summer include muskmelon in your child’s diet plan and see the healthy magic it createsFilled with beta-carotene, folic acid, potassium, vitamins C and A – this superpower fruit will not only keep your child hale and hearty, but will also provide them the much-needed refreshment from the summer heat.

Lemon 

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Lemon is easily available in the market at affordable rates. Refreshing, versatile, and good for health, lemons should be part of your child’s diet plan during the summers. It is a powerhouse of vitamin C, a powerful antioxidant and an immune booster. It is great for relieving acidity when taken as a drink with water. An acidic fruit and a taste enhancer – it can be used in various food recipes for kids.

Cucumber

Cucumber is the best hydrating food for summers. Thanks to its high water content, it helps prevent dehydration and protects the skin from sunburns and suntans. This low-calorie vegetable – is also filled with various nutrients. Ensure you include it in your child’s diet plan, to help them stay well-hydrated and nourished during the sunny days.

Coconut water

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Coconut water is considered to be an ideal summer drink.  A perfect blend of nutrients and vitamins, this drink prevents heat stroke and replenishes the dehydration conditions in the body.  The best part is – it doesn’t contain any calories, unlike other beverages. Ensure your child drinks at least one glass of coconut water every day during the summers.

Mother Nature has gifted us with some amazing food items to stay hydrated.

If you are looking for more such diet tips and or food recipes for kids get in touch with  Kanupriya Khanna.  One of the best pediatric nutritionist in Delhi – Kanupriya will help you make a few wise choices with your child’s diet plan.

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Categories Children Diet, Nutrition Blogs

Nutrition Advice for Your Young Athlete

Do you have young athletes at home? Ensure your young champ gets the best nutrition to support optimal growth and athletic performance. Whatever be the sport – eating right is your youngster’s secret weapon for top-notch performance.

To support your search for reliable nutrition advice for young athletes, we have listed down a few tips below:

Provide Protein Rich Food Items

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Athletes need a good amount of protein to build and repair the hard-working muscles. Hence, ensure you regularly prepare protein-rich food recipes for kids who are athletes. One protein-rich meal a day will keep your child lively and energized throughout the day.

Protein-rich foods include: Poultry, meat, fish, eggs, beans, legumes, nuts, tofu, dairy, etc

Include Carbs for Energy

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Studies show that athletes who participate in sports, such as soccer, volleyball, football, basketball, etc, should include more carbs in their diet plan. Carbohydrates are the main source of energy for the brain and body to function properly. It eradicates fatigue and allows the athlete to compete at higher levels for a longer time.

Carbs-rich foods include: Whole grains, whole wheat pasta, quinoa, brown rice, beans, whole oats, whole grain cereals, fresh fruits like banana, vegatbles like potato, etc.

Calcium and Iron are Important Minerals for Athletes

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Calcium and iron are two essentials minerals for athletes. Ensure you include them in your child’s diet plan. Calcium helps build strong bones to resist breaking and fractures. While iron helps supply oxygen to the different parts of the body.

Calcium-rich foods include: Low-fat dairy products like milk, cheese, and yogurt.

Iron-rich foods include: lean meat, fortified whole grains, dried fruits, nuts and green leafy vegetables.

Pre-Game/ Practise snack

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Ensure you feed your kid healthy snacks three hours before the event. However, your snack needs to be low in fats, since fat takes longer to digest. Instead, you can prepare a snack that’s moderate in carbs and protein. Examples like scrambled eggs, grilled vegetables wrap, vegetable soup, etc make a nutritious pre-game meal option.

Post-Practice Mini Snack

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Foods that help replenish lost energy should be consumed after practice and game sessions. Health experts recommend including carbs in your child’s diet plan – post the game or practice session is over.  Sliced fresh fruits, low-fat yogurt, and smoothies are some of the best options to choose.

Hydration during the Game/Practice

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Water should be the primary and the most important element in your child’s diet plan – if he or she is an athleteWater will not only replenish lost fluids but will also help the child stay active and sharp throughout the day. However, avoid offering energy drinks or canned sports drinks. If your child isn’t convinced to drink plain water all the time, try preparing some infused water or fresh fruit juice at home.

Skipping Meals – Not allowed

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 If your child is a serious athlete, ensure he/she doesn’t skip any meal. Incomplete or partial meals will make your child feel tired and worn-out.

That’s not all! Skipped meals also lead to binge eating later in the day. When kids skip the main meal of the day they end up loading on junk food, later in the day. This practice will not only hinder your child’s performance but will also make him/her physically weak later in life.

Lastly, remember that every child is different. So try to understand what works best for your child. If you wish to get a personalized diet plan for your athlete child – get in touch with Kanupriya Khanna! A well-known child dietician in Delhi – Kanupriya will give you a clear-cut diet plan based on your child’s age, gender, and activity level.

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