Latest News And Updates On Nutrition Required For Children
  • Call: +91 93183 90897

Category Archives: Children Diet

Categories Children Diet, Nutrition Blogs

Diet and Nutrition Tips To Keep Your Child Healthy This Monsoon

Although monsoons offer relief from the sweaty and harsh summers, it does bring certain health risks. In fact, kids are more susceptible to health issues during the rainy season. Their body constantly gets affected by allergies, infections, digestion problems, etc. While it’s not possible to completely stop your kids from enjoying the rains, you can still take a few steps to keep your child hale and hearty during the monsoons.

We have listed down a healthy diet plan for kids which you as a parent can follow, in order to keep your child fit during the rains.

Kick Start Your Child’s Day With a Healthy Breakfast

For breakfast you can serve sandwiches (it should be grilled, avoid raw/cold sandwiches), hot parathas, oats idli, methi thepla, upma, poha, etc. If you are a non-vegetarian, you can serve egg omelette or scrambled eggs with toast.
You can even serve homemade fresh juices and milkshakes for breakfast as they help restore energy. Moreover, by adding seeds like chia to the smoothies you can help them stay fit and active throughout the day.

Go For Vegetables

Include lots of coloured and green vegetables in your child’s diet plan. Vegetables have a good amount of nutrients and vitamins. They strengthen the immune system and prevent your child from falling ill in the rainy season. However, ensure you wash and clean the vegetables thoroughly with warm water to get rid of the accumulated dirt.
Note: Avoid vegetables like cabbage and cauliflower, since they are more susceptible to worms or infection in the rainy season.

Include Natural Herbs

You must add fenugreek (methi) seeds, cumin (jeera) seeds, basil (tulsi) and mint to your child’s diet plan as they will prevent your child from all sorts of monsoon infections. You can even add hing, pepper, and turmeric in your food to aid your child’s digestive system.

Opt for Soups

If your child is bored with normal food every day, serve him/her a bowl of healthy soup. Come up with interesting combinations of vegetable soup to entice their tastebuds.

Pick the Monsoon Food – Corn

Add some boiled corn in your child’s diet. Corn is rich in vitamin B-1, vitamin C, folate and fibre. It is known to keep the heart healthy. Not only this, its constant consumption is effective in keeping the digestive system fit.

Food Items That Can Be Avoided

Stop your kid from consuming street foods such as pani puri, bhel puri, vada pav, samosas, and pakoras etc. Although these food items are tempting to have especially during the monsoon, they tend to contain bacteria that may cause illness.

Moreover, avoid fish and meat during the monsoons, as it may contain a lot of impurities. However, if you wish to serve seafood on some days, ensure you clean the fish thoroughly before consumption.

With all the guidelines on the list, make sure you make the monsoons fun for your kids.

However, if you are looking for more such ideas on a child diet plan – contact Kanupriya Khanna. One of the best child dietitians in Delhi, Kanupriya Khanna pioneers the science of healthy eating. Being a certified and experienced practitioner, she will be able to give you authentic food recipes for kids – for any season.

food recipes for kids
Categories Children Diet, Recipe

Quick And Healthy Food Recipes For Kids

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

Lemon rice

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

Ingredients:

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

Method

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

 

Healthy Coleslaw sandwich

Ingredients:

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

Method:

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

 

Rice, bean and corn salad

Ingredients:

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

Method:

  • Mix all the ingredients.
  • Serve immediately.

 

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

Child Dietitian
Categories Children Diet

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

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

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

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

Kids Total Daily Fluid and Drinking Water Requirements

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

Healthy Drinks For Children

As a dietitian for kids, very often mothers ask me what drink they can give their kids. Most mothers, I find, give fruit juices to their children. There are so many healthy options to choose from, but mothers are not aware of them. As a child dietitian, my recommendations are as follows:

1. Fruit Milkshakes – add half a banana or honey for sweetness instead of sugar.
2. Aam panna – High in vitamin C, protects against heat stroke. Add jaggery instead of sugar for sweetness.
3. Bael sharbat – high in vitamin A, C and potassium, it is excellent for good digestion and all digestive system                                            related disorders.
4. Lassi/chaach/buttermilk – one of the few drinks that are salty yet loved universally. Use kala namak (not rock salt) instead of table salt. Add fresh mint or coriander leaves for additional flavour. You can make it in south Indian style too by adding roasted mustard seeds and curry leaves.
5. Smoothies – again very healthy as it combines the goodness of yogurt and fruits. Add banana or honey for sweetness.
6. Nimbu pani – very refreshing yet healthy. High in vitamin C and excellent for acidity. Use jaggery for sweetness.
7. Coconut water – fresh coconut water is a storehouse of potassium. It can be used as ORS for toddlers.
8. Watermelon juice – it is a delicious low-calorie drink for kids and does not need any sweetener. The fruit is 92% water and again loaded with potassium and lycopene (antioxidant).

One of the best alternatives to water for school is infused water or flavoured water. Make fresh at home. Play with different flavour combinations. Throw away any left-over water when they come back from school.

Flavour suggestions:

  1. Lemon and mint
  2. Cucumber, mint and basil
  3. Mango and kiwi
  4. Orange                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            As a rule of thumb, and as a child dietician, I recommend you to always give your kids water to carry to school instead of a drink. This is because they’re in school for 8 hours daily. If you give them a drink, there’s some sugar element always, natural or added. As the kids cannot possibly rinse their mouths every time after a drink, the oral bacteria will have a field day and cause cavities.
Categories Children Diet, Nutrition Blogs

Workshop on child nutrition

Good morning everyone. I thought today I’ll tell you a little bit about my workshop tomorrow and what I will talk about.

There are 2 main areas in our kids’ lives currently for maximum concern:
1. The rising air pollution and newer strains of viral infections – our kids are falling sick repeatedly
2. Competition in school – we all want our kids to perform well, not just academically but also in extra curricular activities.

My talk tomorrow will focus on how the food, we as mothers put on the table can help our children; in improving their body’s natural defense mechanism to fight infections, and; in improving their performance in school.

I will also give you suggestions of how to incorporate these nutrients in everyday foods. There will be lunch box suggestions and tips, and much more.

You all must have heard the saying:

“You Are What You Eat”. I like to differ.

I say – “You Are What Your Body Absorbs.”

So, together lets give our children all the advantages we can to help them grow up to be healthy adults. The health and progress of our nation depends on our children and ultimately on us mothers!

 

Categories Children Diet, Nutrition Blogs

Childhood Obesity

It is not uncommon in Indian families to have nani and dadi love their “golu molu” grandchildren. Chubby cheeks and fleshy little legs get oodles of love while those with leaner cheeks and legs miss all the oohs and aahs. As a mother of two and a nutritionist and dietician, I advocate healthybabies.

Overweight babies weigh more than they should but that is different from obesity where babies have too much fat. It is the excess fat that later in life causes diabetes and cardiac problems. But more importantly, obesity could lead to childhood issues such as being bullied in school, not being able to participate in all activities and having an issue finding the right and desired attire. These then lead to poor selfesteemsadness and maybe even depression.

To ensure that our children have a happy childhood and a healthful life, as a family we need to bring in change. Starting with a healthy breakfast we as mothers need to ensure that the family’s intake of fresh produce increases. It is recommended to eat fruits and vegetables of 5 colours daily. Think orange, red, yellow, green and white.

Evenings should be outdoorsy. A walk together maybe or a walk for the parents while the children cycle or jungle gym. Swimming over the weekends or cricket or badminton ? We need to leave the television, the tablets and the mobiles to rest while we all get our daily dose of the outdoors.

A third of Indian children in the metros are overweight. Healthy childhood builds healthier families and a prosperous nation. If you want any more details or diet suggestions do not hesitate to contact me

Categories Children Diet, Nutrition Blogs

Obesity

MEDINDIA.NET

Obesity Shows Negative Impact on Liver Health in Kids

Obesity can influence fatty liver disease in children due to increase in liver enzyme like ALT , finds a new study.


It is indeed true that we are what we eat. Nutrition from a mother to the foetus determines the health of the newborn. Similarly, the eating habits formed early in childhood determine the health of the adult. While it has been known the obesity in children can cause Type 2 diabetes, insulin resistance, increased risk of cardio vascular diseases etc; new research found that childhood obesity can impact liver health in children as young as 8 years old.

Even children as young as 3 years who have a higher than normal waist circumference had a higher risk of developing non-alcoholic fatty liver by age 8.

Read the article for more information. Health is wealth and we are what we eat. So let us cultivate healthy habits from an early age to avoid health complications later in life.

 

https://www.medindia.net/…/obesity-shows-negative-impact-on…

Categories Children Diet, Nutrition Blogs

LOW BIRTH WEIGHT CHILDREN

A new study published last month compared children who were born with a birth weight less that 2.5 kgs (low birth weight) with normal birth weight children (birth weight more than 2.5kgs). They found that low birth weight kids had greater risks for the following later on in life as compared to normal birth weight kids:

1. Cognitive difficulties
2. Lower verbal IQ
3. Poorer coordination abilities 
4. Diabetes
5. High blood pressure
6. Cardiovascular disease

It is well known that:

• Nutrition is the key to a happy mother and a healthy child.
• An expectant mother’s diet decides what nutrients the child gets from the fetal to the complete development stage.
• An expecting mother’s medical health and eating habits indicate how her nutrition intake should be customized.

At Kanupriya, throughout your nine months, I will not only help you simplify and understand your and your baby’s nutritional needs, but also differentiate between fact and myth. As your pregnancy progresses, I will guide you with the foods to start including in your daily diet, in what quantity and how frequently.

Ultimately, at Kanupriya, we endeavor to help you and your baby have a healthy, happy and love filled journey. After all your baby deserves the best there is, and so do you.

http://www.medindia.net/…/low-birth-weight-kids-at-higher-r…

 

Categories Children Diet

“family meals”

RDLOUNGE.COM
Family Meals Matter: 9 Ways to Gather Families Around the Dinner Table

Indian families have long held the tradition of “family meals”, times when the family sits and eats together. While it has always been said, “a family that eats together, stays together”, new research suggests that not only do together meals help bonding but they also help improve health and general well being of individuals.

While it may be difficult for families to have breakfast and lunch together, a common dinner time devoid of television and mobile distractions is a fun and healthy experience. It is fun when one child in the family decides two dishes to be made everyday, of course with the restriction of junk foods. It helps children be more open to trying new things and caters to different food likings.

The article here illustrates the above and more. Feel free to contact us at Kanupriya for any clarifications that you may have.

http://rdlounge.com/…/family-meals-matter-9-ways-to-gather…/

Categories Children Diet, Nutrition Blogs

Smart tip for your child

Instead of fruit juices, give them a fruit smoothie. To add sweetness add a banana instead of sugar.

Fruit juices are high in sugars. They lead to a sugar rush in children. It’s especially harmful for hyperactive kids. The fibre is also lost on extracting the juice.

A smoothie keeps the fibre intact, the protein in milk/yougurt ensures that there is no spike in sugar levels.

Recipe suggestion:
Blend low-fat milk or yougurt with frozen strawberries or mango with a banana for thirty seconds for a delicious smoothie.

Enquire Now!
close slider

    Send Message