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easy dinner recipes for kids
Categories Children’s nutrition:

8 Easy Dinner Recipes For Kids

Want to engage your child is a healthy nutritious meal? Discover these easy dinner recipes for kids  that will have them asking for more.

Beetroot Rice

Dietician for children
Beetroot rice is a quick and easy dinner recipe for kids. It is an excellent way to include beetroot in your kid’s diet.
To prepare this dish take a small vessel with ghee or oil. Saute various Indian spices with ginger garlic paste, chopped chillies, onions and tomatoes. Later add grated beetroot, potato cubes, green peas and fry it for 2-3 mins. Next, add rice along with the required quantity of water and allow it to cook until done. You can serve beetroot rice with cucumber raita or with an egg, or with any of your or your kiddo’s favorite sides.
This dish so colourful and appealing that even beetroot haters might crave for more!

Palak Roti

dietitian for kids
Palak roti is a healthy snack for kids. Simple and easy to prepare – this snack is scrumptious and tempting.
To prepare this dish, mix palak puree with wheat flour and various other spices. Knead the dough well and prepare small balls from it. Next roll them into rotis and roast them in your normal cooking pan. Once cooked, you can either serve them with a vegetable or with some raita.
Palak has lots of iron. So ensure you pack these for your kids’ lunch box as well.

Vegetable Rice Cutlets

Easy dinner recipes for kids
Vegetable rice cutlet is one of the easiest dinner recipes for kids.
To prepare this dish blend boiled rice with a mixture of vegetables. Shape the mixture in the form of round patties and grill it or roast it .
Crispy and delicious – this kid-friendly vegetable dish is a perfect accompaniment with chapatti, paratha, and puris. You can also serve these cutlets with inside a burger bun with some cheese, salad leaves & sliced tomatoes.

Veggie Packed Burger

food recipes for kids
Burgers are easy on the purse, quick to make, nutritious and kids love them!
To prepare this dish combine mashed boiled quinoa, rajma with different vegetables like carrot, capsicum, peas, cabbage etc. You can add different Indian spices to the mixture, as per your preference and taste. Once combined, shape the mixture into patties. You can grill or just roast the patty, the choice is yours. Serve the patty inside a burger bun.One bite of this multi-packed veggie nutritious burger and those little taste buds will dance with happiness and joy.

Aloo Egg Curry

easy dinner recipes for kids
This recipe is the daily doze of protein your kids need.
To make this delicious recipe, boil the eggs and remove their shells. In a separate pan fry chopped onions, tomatoes, and potatoes with various spices to prepare the gravy (add water as required). Once the potatoes get cooked, add the boiled eggs to the gravy.
Extremely luscious – you can serve this dish with some delicious home made whole wheat tortilla or homemade chapattis.

Fish Tacos     

dietician for children                                                                                                                                                           Fish is packed with omega 3 fatty acids. Hence we give you this inventive method to introduce more fish into your kid’s mealtime.
To create this kid-friendly dish you can use any kind of white fish. In a bowl, combine boiled shredded fish with finely chopped tomatoes, red bell pepper, lettuce, onion, halved lime juice, sour cream, salt, and pepper. Put the mixture into whole wheat tortillas and roast it. You can serve this dish with a some tomato sauce and homemade curd.
Healthy and nutritious – this dish will surely tempt your children to try something new.

Pasta and Chicken

child nutritionist
This dish is chock-full of textures and flavors, featuring cooked chicken, pasta, and lots of vegetables. It’s a perfect dinner recipe for kids who love to eat something fancy and delicious.
To prepare this dish, take some olive oil in a skillet or saucepan over medium heat. Sauté chopped onions, green bell pepper, carrots, mushrooms, olives, black pepper, along with boiled pasta and shredded chicken pieces.Later transfer the mixture into a baking dish and toss it with coarsely ground oats, shredded cheese. Bake the dish for 25 to 35 minutes, or until the mixture is bubbly and the oats topping is lightly browned. Serve hot with salad or with crispy buns.
When it comes to weeknight dinner recipe for kids, pasta and chicken are king. Luscious, lip-smacking and healthy this dish is inviting and appealing on the dining table.

Chicken Stew

food recipes for kids
Chicken stews are packed with nutritious vegetables; they don’t require a lot of fussy arrangements and only take one pot to prepare.
To prepare this dish sauté chopped onions and garlic in a pan. Later add herbs, spices, various vegetables, chicken pieces, and the broth and cook until the vegetables are soft and the chicken is cooked.
Once all the ingredients are cooked – season the dish with salt and black pepper (optional).You can serve this dish with rice or rotis, as per your preference. Economical, packed with protein and blessedly mild in flavor, this dish rules the roost when it comes to planning easy dinner recipes for kids.

If you are looking for more such fun and easy dinner recipes for kids contact Kanupriya. One of the best child dieticians in Delhi, Kanupirya will help make your kid’s weeknight meal planning easy for you!

food recipes for kids
Categories Children’s nutrition:

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’s nutrition:

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
food recipes for kids
Categories Children’s nutrition:

5 Quick Food Recipes For Kids

In today’s age of double income families and the growing number of nuclear families, I often find that in my practice as a child dietician, mothers rely on pre-packaged, processed foods or ready to eat foods as snacks for their children. This not only compromises the nutritional health of their children, but also increases their risk of obesity.

The reliance on ready to eat foods is not so much due to lack of interest or want, but more due to paucity of time. As a child dietician I routinely share quick and easy food recipes for kids with such mothers. The recipes are tried and tested, quick and easy, and most importantly, universally loved by children of all ages. I had to share these recipes with my readers.

Recipe 1: Pizza Parantha

Ingredients:
Atta dough
Pizza sauce (homemade-make and keep in fridge)
Capsicum chopped
Onion chopped
Mushroom chopped and sautéed
Dried oregano
Mozzarella cheese grated
Oil

Method:
1) Roll out the dough in form of a pizza base. Cook like a parantha. Make sure that one side is cooked well and the other is half done.
2) Repeat the above with one more parantha.
3) Take one parantha. On the side that is cooked apply pizza sauce. Sprinkle the veggies, herbs and cheese
4) Cover this pizza with the other parantha with the half done side facing up.
5) Cook the 2 half done sides again till crisp.
6) Slice the pizza parantha like a regular pizza and serve.
7) You can use any vegetables, boiled chicken, etc. as fillings that your child likes.


Recipe 2: Oats Cheela:

Ingredients:
Instant oats – 1 katori
Suji – ½ katori
Chopped onions – ¼ katori
Grated carrot – ¼ katori
Chopped palak – ¼ katori
Fresh coriander – 1 tbsp
Jeera powder
Salt a pinch

Method:
Mix the oats with suji in a little water and keep aside for 10 minutes.
Check the consistency of the batter, should resemble a cheela batter.
Add the rest of the ingredients.
Spread batter on a non-stick pan and cook till golden brown.
Turn over and cook for a few more mintues.
Serve immediately.


Recipe 3: Apple & Peanut butter slices:

Ingredients:
Apple slices – 4 (ring shape, destoned)
Peanut butter- 2 tbsp
Mix dry fruits of choice – 1 tbsp (optional)

Method:
1) Spread the peanut butter on the apple slices.
2) Top with dry fruits and serve.


Recipe 4: Cheese sandwich:

Ingredients:
Whole wheat bread slices – 2
Grated cheese- 3 tbsp
Mix vegetables of choice – 3 tbsp (chopped)
Salt, pepper to taste
Dried Italian herbs – 1 tsp
Chilli flakes (optional) – ½ tsp

Method:
1) Mix all the vegetables, herbs, spices and cheese.
2) Fill in between the bread slice.
3) Toast in a sandwich maker till the bread is golden brown.
4) Serve hot.


Recipe 5: Frozen yogurt:

Ingredients:
Bananas – 2 (chopped and frozen overnight)
Strawberries – 1 cup (frozen)

Method:
1) Combine the frozen fruits in a blender and pulse until smooth.
2) Serve immediately for a soft serve or freeze for later.
You can use any other fruit of your choice instead of strawberries. The bananas provide the sweetness and ice cream like consistency.
As a child dietician I can give you and your child expert dietary advice to help manage health conditions or diseases.

dietitian for kids
Categories Children’s nutrition:

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’s nutrition:

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’s nutrition:

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’s nutrition:

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’s nutrition:

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’s nutrition:

“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…/

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