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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.


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

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.

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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

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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.
➢ 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 for some healthy diet plans and food recipes for kids. You can also get in touch with her at

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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.


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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.


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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.


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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 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.

Categories Children Diet, Nutrition Blogs

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.

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Categories Children Diet, Nutrition Blogs

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!

Diet Plan for Kids
Categories Children Diet, Nutrition Blogs

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 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.

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.

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.

Categories Children Diet, Other nutrition blog

Cow Milk Vs Plant-Based Milk

While traditional cow’s milk still dominates the market, research shows the demand for non-dairy, plant-based milk is growing significantly.

One of the prime reasons why most people prefer plant-based milk products is to avoid symptoms of cow milk protein allergy or lactose intolerance. Moreover, folks believe plant-based milk is more ethical, sustainable, and healthy as compared to cow’s milk.

In this section, we have listed the benefits of drinking plant-based milk products and cow’s milk products. The taste and nutrition of different milk vary considerably, so it might take a while to find the one that’s best for you.

Cow Milk

Cow milk is the primary animal milk consumed by humans. It is high in protein, vitamin B, vitamin D, various minerals, and antioxidants. Cow’s milk mimics human breast milk more closely than any other type of milk; and thus remains the most popular type of milk.

Since cow’s milk promotes overall growth and development, it’s vital to include this in a child’s diet plan and pregnancy nutrition plan.

Popular Plant-Based Milks

Soy Milk – produced by soaking and grinding soybeans
Soy milk is the most common substitute for cow’s milk. Whenever a child or adult is diagnosed with CMPA (cow’s milk protein allergy) or lactose intolerance, this is advised.

Compared to almond milk and coconut milk – this plant-based milk has the highest amount of protein per serving. Most brands of soya milk are fortified with calcium and vitamin D in order to increase the nutritional value of the drink.

Oat Milk – made by blending water and oats
Mild and creamy in flavour – oat milk provides more riboflavin, or vitamin B-2, than cow’s milk. However, this milk has the highest amount of calories and carbohydrates of all plant-based milk varieties. Since oat milk contains natural sugar, it can be easily included in a child’s diet plan or a pregnancy nutrition plan.

Almond Milk – made by blending almonds with water
Almond milk is one of the most widely consumed plant-based milk variety. Lightly sweet with a very slight nutty flavour – this plant-based milk is vegan and naturally lactose-free.
It’s low in calories and contains no saturated fat.

Coconut Milk – made of water and coconut cream
Coconut milk is high in saturated fat. It has some protein, but does not provide a significant amount of vitamins or minerals. It is delicious and has almost no cholesterol. The biggest drawback of coconut milk is the flavour of coconut. In case one does not cherish the coconut smell, it can be difficult to consume it.

Pea Protein Milk – made from yellow peas
Pea milk or Ripple milk, is the newest plant-based milk. It is vegan, soy-free, nut-free, gluten-free and lactose-free. It is a good source of protein and omega 3. It is also fortified with some nutrients. Creamy and light – it is marketed as a more environmentally-friendly alternative to almond milk.

All these milk varieties are easily available in the market. The many types, brands, flavours, and quality of milk can make it overwhelming to select something that tastes good and that contains adequate nutrition. However, if you need precise information on which type of milk can be included in a pregnancy diet plan, lactation diet plan or a child diet plan, consult a qualified dietician. Depending on your needs and cravings a recognised dietician will give you honest, clear and concise advice on your desired diet plan.

Categories Children Diet, Nutrition Blogs

Add Zinc in Your Child’s Diet Plan

Zinc is known to be a powerhouse nutrient. It’s an important mineral for fighting off illness, keeping your heart and liver healthy, preventing digestive issues, and even growing muscles.
Zinc is basically a trace element that is necessary for a healthy immune system. It assists with the function, creation, and repair of our DNA – the building blocks for every cell in the body.

Zinc deficiency in children can lead to growth impediments and increased risk of infection. Hence it’s important to include zinc in your child’s diet plan, in order to contribute to the overall development of your child’s health.

How to Get Enough Zinc
Normally, zinc deficiency is due to insufficient dietary intake. In order to meet this need, you need to serve your child a balanced diet that includes zinc-rich foods.

Here is a list of food items that’s rich in zinc:

Shellfish: E.g. Oysters, prawns, crabs, mussels and shrimp can all contribute to your daily zinc needs.

Fish: Sardines, salmon

Meat: Chicken and turkey

Dairy Foods: Milk, yogurt, cheese – especially ricotta

Nuts and Seeds: Cashews, walnut, peanuts, pumpkin seeds

Beans: Green beans, kidney beans, baked beans, chickpeas

Vegetables: Mushrooms, spinach, broccoli, asparagus, kale, onions, ginger, garlic

Your food choices do impact your body. Hence it’s important to prepare a proper nutrition plan for kids as well. However, if you are facing difficulties in making proper food choices, ensure you consult a child nutrition specialist.

A qualified nutritionist will not only provide you a guide to the number of serves to include from each food group but will also help you and child inculcate healthy eating habits to live a healthier and happier life.

Kanupriya Khanna is one such child nutritionist in Delhi who gives honest, clear and concise advice on how and what to eat. For more information on Kanupriya visit:

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