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Categories Dietician, Everything, Nutrition Blogs

Ways To Keep Toddlers Occupied Indoors

COVID 19 outbreak has kept all of us indoors. Along with elders, toddlers too are getting irritated for being locked inside their homes. Kids might find it difficult to understand what they see and hear.  As a result, they can be particularly vulnerable to feelings of stress, anxiety, and sadness. However, by engaging kids in different activities, you can help them cope up with the situation better.

Have a read below to find ways to keep toddlers occupied indoors:-

Support Your Child’s Academic Learning

 

Amidst this virus outbreak, most schools have started moving towards the online mode of education. The schools are not only scheduling online lectures but are also assigning various home-based activities for different grades.

When your child has to attend the online class, ensure you lend support. As a parent help your child in setting up a study space to help him/her focus and study better. Gather essential supplies and study materials and make sure you turn away all the distractions like loud music, gadgets, mobile, etc. Before your toddler’s online class begins, sit down with him/her, and look through what he/she needs to do on a daily or weekly basis. And if working on your office laptop is inevitable, ensure you set up a designated time where you can assist your child with the regular homework/studies.

Engage Your Child in Some Artistic Activities

 

When going outside isn’t an option – getting creative is a great way to fill the hours. So consider setting up a creative space for your kid with all the required essentials. Engage him/her in doing something resourceful and fun like building blocks, painting, dancing, learning music, etc.  These activities will not only fill their idle time but will also help them grow artistically.

Involve Your Toddler in the Kitchen

We have all cribbed about the lack of quality time with our kids ! So why not make the most of these days? Believe it or not, we will miss this the most when it’s all over. So ensure you use this time wisely.

Set aside a time where you and your child can work together to create a meal. Enhance your child’s culinary skills and help him/her prepare some healthy diet meal plans. If you are afraid of fire accidents and are worried about your child’s safety, you can try recipes that need no fire cooking.

You can also get in touch with Kanupriya Khanna for some amazing no-fire recipes. A well-known child dietician in Delhi – Kanupriya will not only help you with some healthy kid-friendly recipes but will also help you and your children inculcate healthy eating habits to live a healthier and happier life.

You can also visit the website https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

Categories Dietician, Nutrition and Covid, Nutrition Blogs

What is Herd Immunity?

Amidst this coronavirus outbreak, you might have heard about the term “Herd Immunity”. Health experts and various national leaders suggest it might be a good way to stop or control the spread of this new disease. So what exactly is this “Herd Immunity”? Let’s find out:

Herd immunity as the name suggests is also called community immunity or group protection. When most people of a population are immune to an infectious disease, it provides indirect protection or herd immunity to those who are not immune to the disease. The more people are immune, the lesser is the virus spread. For example, if 70% of a population is immune to a virus, 3 out of every 4 people who stumble upon with the infection won’t fall sick or won’t spread the disease any further. In this manner, the spread of viral infection is kept under control.

Herd immunity can stop the spread of most illnesses, such as swine flu, and other pandemics within a country. Hence, health officials suggest that the current COVID 19 chain can be broken with this kind of group immunity model.

People Who Depend on Herd Immunity

For certain people, herd immunity is a vital way of protecting themselves against life-threatening diseases. These groups are:

  • Senior citizens
  • New-born babies
  • Individuals with a history of chronic diseases
  • People who have compromised immune systems, eg. People on chemotherapy treatment, those suffering from autoimmune disorders like multiple sclerosis, lupus, etc.
  • Those who are very ill in hospital

Strengthening Immunity

Vaccines create herd immunity too. 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.

However, we as individuals can try to strengthen our immunity by following some healthy-living strategies.  Here are some tips:

  • Eat a variety of foods that help in strengthening your immune system
  • Drink plenty of water
  • Include herbs in your healthy diet plan
  • Maintain personal hygiene
  • Avoid alcohol and smoking
  • Exercise regularly
  • Meditate
  • Get adequate sleep
Categories Dietician, Nutrition and Covid, Nutrition Blogs

Recommended Diet for Expectant Women Based on Easily Available Ingredients During Lockdown

Nutrition is a key factor for a healthy pregnancy. However, given the lockdown and the difficulty of food supply or food supply chains being adversely affected, many may not have access to all kinds of food items. Therefore, to ensure proper nutrition, we have listed down a pregnancy diet plan based on the easily available ingredients during the lockdown.

Here is a list of different breakfast, lunch, dinner, and mid-day snack options. These options will not only provide you good nutrition for a healthy pregnancy but will also help you boost your immune system amidst this corona virus outbreak.

Breakfast:
• A glass of milk with one of the following:
poha, upma, dosa, steamed idli, oats, boiled eggs, etc

Lunch and Dinner
Vegetarian:
• Rice or Roti with dal, dahi and vegetables, or simple vegetable khichdi with dahi
• Stuffed vegetable paratha (eg. Aloo paratha, methi paratha, cabbage paratha, palak paratha, etc) with dahi

Non-Vegetarian:
• Rice or roti with egg curry, chicken curry, fish curry (like prawns, Bombay ducks, or whatever is available and safe to consume) and vegetables
• Steamed or baked fish with millets or quinoa salad.
• Chicken soup with salad and whole wheat bread

Mid-Day snacks
• Oat bars
• A bowl of sprouts
• A bowl of fresh fruits or a handful of dry fruits, nuts and seeds.
• Vegetable fingers with nut butters
popcorn, fox nuts, khakhara, dhokla

Stay Hydrated

It’s important to stay hydrated during pregnancy, hence make sure you drink lots of water. Adequate intake of water will decrease constipation, decrease the risk of urinary tract infection, reduce swelling due to oedema, soften your skin, and keep you cooler.

Foods and Beverages to Avoid During Pregnancy
Pay close attention to what you eat, and avoid the following food items and beverages in your diet during pregnancy:

• Unwashed fruits and vegetables
• Unpasteurized milk
• Shellfish
• Undercooked or raw fish like sushi and meat or eggs
• Caffeine
• Alcohol
• Processed Junk Foods

Pregnancy is a beautiful phase of life, so all the expecting women stay at home, be safe, and enjoy the upcoming motherhood. If you need help or have questions with your nutrition plan – feel free to consult Kanupriya Khanna. A female fertility nutritionist in Delhi – Kanupriya will not only help you with a good diet plan, but will also help you stay calm and healthy during the lockdown.

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Food Hygiene Tips During Corona Virus Disease Outbreak

The COVID-19 outbreak has not only affected the entire human race mentally, emotionally, and economically, but has also affected people’s relationship with food. In such a situation people are enforced to follow food hygiene principles to eliminate or reduce the risk of illness.  And so, to give you a helping hand, we have compiled some food hygiene tips to help you maintain a healthy lifestyle amidst this infectious atmosphere.

Stock Your Kitchen Wisely
Be a smart shopper! If possible, try to stock your kitchen with non-perishable food items like lentils, pulses, cereals, flour, rice, oats, pasta, dry fruits, nuts, and seeds, etc. These immune-boosting food items will last for a longer time and will also limit your trips to the store.

Keep Washing
Groceries must be washed thoroughly with clean water after they are brought home from the market. But, before washing the groceries, do wash your hands with soap and water for 20 seconds. Also, as a practise, always wash your hands before cooking and before eating.

Keep Perishable Items Refrigerated
Meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt, etc) are perishable foods that spoil easily. These foods (raw or cooked) should be stored in the refrigerator without fail. You should store certain vegetables and fruits in the refrigerator to avoid spoilage.

Pay Attention to Product Expiry Dates
Before you start cooking innovative food recipes for kids and other family members, make sure you check the expiry dates on all the food products. The expiration date is the date until when the food maintains its microbiological and physical stability. The expiry date also determines the usable life of a food product, both in terms of safety and quality. Hence, it’s important to use that food before the expiry date.

Dispose Kitchen Waste in an Appropriate and Sanitary Manner
Disposal of kitchen waste is very important else it becomes a prime base for insects, pests, and bacteria. Empty your kitchen waste-bins at regular intervals to avoid any kind of infections or diseases. Segregate kitchen waste into wet and dry waste, and appropriately discard them.

Use Clean Utensils and Other Appliances
Use clean utensils and appliances like food processors, blenders, eggbeaters, etc.  Use a proper dishwasher liquid to get them cleaned. If possible, keep two cutting boards – one for meat/chicken and one for fruits and vegetables. Clean and rinse them thoroughly after each use.

Maintaining a healthy routine and building up a strong immune system has become the need of the hour. So if you are looking for a dietician or a nutritionist who can help you with a healthy diet meal plan – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi – Kanupriya can offer you nutritional guidance and tips to help you live a healthy lifestyle.

Categories Dietician, Nutrition and Covid, Nutrition Blogs, Recipe

Avoid Junk Food & Eat Healthy in Lockdown

While experts recommend eating healthy during the lockdown, it can be difficult to curb your cravings during this phase due to anxiety and stress.
However, to help you prepare a healthy diet plan we have listed few recipes which you can follow in quarantine. Nutritious and easy to prepare – these recipes will help you take control of your diet during the lockdown.

  1. Lavash Chips

Healthy and nutritious – lavish chips pair well with any dip, hot or cold.

Ingredients:
  • 1 cup whole wheat flour
  • 1 tsp garlic powder
  • 1 tsp oregano powder
  • 1 tsp mixed spices,
  • 1 tsp red chilli flakes
  • 2 tbsp oil
  • Little salt

Procedure:

  • Mix whole wheat flour, garlic powder, oregano, mixed spices, red chilli flakes, and salt together.
  • Now add oil to the mixture and knead the dough.
  • You can also sprinkle some water to the mixture if needed. Remember, the dough should neither be too stiff or too thin.
  • Roll the dough till about 0.25 cms thick like a roti. Next cut the roti in strips. Put it in a parchment paper on a baking tray and bake it for 20 minutes in a preheated oven at 180 degrees.
  • Serve when ready.
  1. Quinoa Bites

Quinoa bites make a healthy snack. They’re also a great immune boosting food option to choose instead of fried potatoes.

Ingredients

  • 2 cups cooked quinoa
  • 1 cup kidney beans
  • 1 cup frozen corn
  •  1/2 cup diced yellow onion
  •  1/2 cup breadcrumbs
  •  2 large eggs
  •  1/2 cup shredded cheese
  •  2 tbs chopped cilantro
  •  1 tsp paprika
  •  1 tsp cumin
Procedure
  • Preheat oven to 350 degrees.
  • Mix together all the above ingredients.
  • Equally distribute the mixture into a greased mini muffin tin. Fill each cup to the top (1 heaping tbs each), and press down gently to compact.
  • Bake for 15-20 minutes.
  1. Stuffed Baked Cauliflower

Lip-smacking and full of flavour, this stuffed baked cauliflower makes for an incredible meal – be it any day.

Ingredients For Boiling Cauliflower

  • 1 big cauliflower
  • ½ tsp turmeric
  • Little salt
Ingredients For Stuffing
  • 1 cup paneer,
  • 2 tsp thick curd,
  • ½ tsp ginger – garlic paste,
  • few chopped cashews and some raisins,
  • ½  tsp grounded cardamon,
  • ½ tsp chilli powder,
  • Salt to taste,
  • ½ cup coriander leaves
  • Some lemon juice

Ingredients For Gravy

  • 2-3 bay leaves
  • spices like cloves, black peppercorn, mace, star anise, big cardamom
  • ½ cup chopped ginger and garlic
  • ½ cup roughly chopped onions
  • Few cashews and muskmelon seeds
  • ½ tsp turmeric,
  • ½ tsp  red chillies
  • ½ tsp coriander powder
  • ½ cup of milk
  • 1-2 tsp cooking oil
  • Salt to taste
  • Chopped coriander for garnishing
Procedure
  • Take some water and boil 1 big cauliflower in a pot. Add salt and turmeric and allow it to boil for 3-4 minutes. Later, turn the vegetable upside down and again boil it for some time (make sure you don’t over-boil it since you need to bake it in the end).  After a few minutes take it out on a plate.
For the Stuffing:
  • Take a bowl and add paneer, thick curd, ginger-garlic paste, few chopped cashews, some raisins, grounded cardamon, little chili powder, salt, chopped coriander leaves, and some lemon juice. Mix everything well.
  • Now take the semi-boiled cauliflower and stuff it with this mixture. Stuff it carefully between the florets without breaking it. Turn it around and stuff it from the stem side also.
  • Next place the stuffed cauliflower on a baking tray and bake it in a preheated oven for 12-15 minutes or till the top is nicely golden brown.
  • Meanwhile, prepare the gravy.
For Gravy:
  • Heat oil in a pan. Add bay leaf, cloves, black peppercorn, mace, star anise, big cardamom.
  • Then add chopped ginger and garlic and roughly chopped onions. Saute it together.
  • Add cashew and muskmelon seeds. Mix well.
  • Then add all the dry spices i.e. turmeric, red chilli powder, and coriander powder. Mix everything well.
  • Switch off the gas and allow it to cool.
  • Now grind this mixture in a grinder.
  • Take this mixture out in the pan and add half a cup of thick curd. Saute till the oil gets separated.
  • Add half cup of milk.
  • Let it cool on slow fire for 5-6 minutes. Add salt to taste. Now adjust the consistency by adding milk or water.
    • For presenting, in a serving dish, pour out this gravy. Place the stuffed cauliflower on top of it. Garnish it with coriander leaves.
Serve hot and enjoy!!!
  1. Amritsari Kulchas

Amritsari Kulcha is a scrumptious, flavour-packed Indian bread.  Simple to prepare – you can include it in your healthy diet meal plan during the quarantine.

Ingredients
  • 2 cup flour ( you can take equal portions of wheat flour and maida)
  • 1 tsp baking powder
  • 1 tsp sugar
  • 1/4 tsp baking soda
  • 2 tsp oil
  • salt to taste
  • 1/4 cup curd
  • 4-5 boiled potatoes
  • ½ cup chopped onions
  • ½ tsp red chilli powder
  • ½ tsp amchur powder
  • ½ cup coriander leaves
  • 2-3  green chillies
  • A little mixture of chopped garlic, sesame seeds, coriander leaves, and green chillies.

Procedure

  • Take 2 cup flour. Add baking powder, sugar, baking soda, oil, salt, and curd. Knead it with lukewarm water. Cover and keep it for at least 1 hour.
  • Now for the stuffing. Mash the boiled potatoes. Add chopped onions, salt, red chilli powder, amchur powder, coriander leaves and green chillies.
  • Next roll the kulchas. Add the stuffing and roll it again in whatever shape you like.
  • Put some chopped garlic, sesame seeds, coriander leaves, and green chillies on top and press it with your palm.
  • Make the kulchas in a pre-heated tandoor.
  • Apply some ghee and serve with channas or paneer dish.
  • If you don’t have a tandoor, you can make it on an inverted tawa also.
You can prepare these food recipes for kids and adults. Healthy, nourishing and wholesome – these culinary delights will soothe everyone’s taste-buds.

 

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs

Incorporate Nutritious Food Into Your Diet During Lock Down

Most people often struggle with eating healthy foods during this time. However, below are some tips to be able to do the same:

  1. Grill or bake foods instead of frying. You can bake potatoes, sweet potatoes and sprinkle herbs and spices generously to make them flavorful.
  2. Roast vegetables to make flavorsome and interesting soups and salads.
  3. Use amaranth flour to make lavash, baked mathis, papdi. You can eat this immune boosting food with hung curd dip as mid-day snacks.
  4. Use jaggery or honey instead of refined sugar as a sweetener
  5. Include quinoa in your health diet plan. This super food is rich in protein, fibre, antioxidants, minerals, and vitamins. Use it instead of rice to prepare pulao, poha etc. You can also use it as a binder instead of bread crumbs or eggs in tikkis, etc.
  6. Amaranth or rajgira is another super food to boost the immune system. It can be used instead of rice in various preparations.
  7. Have fruits in different forms like – grilled, stewed (as a dessert), poached or baked. Have them with nut butter as dessert. 
  8. Drink coconut water, lemon water, herbal infusions instead of fruit juices.
  9. Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams
  10. Keep yourself physically active.

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

For more such ideas and tips visit https://kanupriyakhanna.in/.

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs

How to Stay Active During the Lockdown

Lockdown brings a lot of changes – emotionally, mentally and physically. Feelings of stress, anxiety, and depression are very common during lockdown – and it’s natural, obviously because this phase is crucial and something new to all of us. However, it is important to remember that this too shall pass.
In this section, we have listed down a few tips on how to keep yourself occupied and stay active during the lockdown:
1. Read Books
Books enrich our minds with good thoughts and knowledge just like a good friend.  They not only empower your brain but also give you a very personal and soulful experience.
So pick up a novel or a magazine that’s fun and informative. You can also go online and read or listen to some new articles to alter your mood.
2. Exercise
Exercise goes a long way for a lot of aspects of life, from health improvement and stress reduction to even increased confidence. When you exercise your body releases feel-good hormones – to make you feel happy and energized. Even a 20-minute yoga daily makes a huge difference. Join an online Zumba class, learn some yoga or just indulge in some stretches. It all counts.
So start your workout regime to instill that glow on your face.
3. Indulge in Art & Craft
Lockdown is the perfect time to explore your creative side. Try your hands at gardening, knitting, still photography, painting, sketching, writing poems/songs, etc. involve your family too. This will also help you create a unique bonding experience with your kids and other family members.
4. Clean and Organise Your House
If you have been waiting for weekends to clean and organize your house – then now is the time to do. Select a day when you and your family members can work on this task. Clean and re-arrange your furniture, decorative pieces, and other household items. Cleaning and organization will not only give your humble abode a completely new look but will also help generate some positive energy around.
5. Prepare Healthy Food Recipes for Kids and Family
Enhance your culinary skills and prepare healthy diet meal plans that are bound to satisfy the bellies at your table. Remember to include immunity boosting foods during the lockdown to make sure your family gets the right nutrients to stay fit and active.
6. Take Advice From a Nutritionist
Take advice from a nutritionist to get a better understanding of good nutrition. A certified nutritionist will not only help you make subtle changes in your food eating habits but will also put you on the right track to a healthy lifestyle without killing your carvings.
Kanupriya Khanna is one such nutritionist who gives health diet tips. One of the best pregnancy nutritionist and child dietician in Delhi – Kanupriya pioneers the science of healthy eating. Do visit the website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kidsYou can also get in touch with Kanupriya at Email info@kanupriyakhanna.in, or
Phone +91 93183 90897.
Categories Dietician

Millets for Kids and Pregnant Women

Millets are a group of highly variable small-seeded grasses. They are gluten-free crops. (Examples of Millets: Jowar, Ragi, Kanjni, Bajra, Rajgira, Kuttu, etc). Available in India and other countries the demand for millets has grown recently for its umpteen health benefits.

Millets are known to be extremely nutritious and good for health. They are a rich source of fiber and other minerals like magnesium, phosphorus, iron, calcium, zinc, and potassium.

According to health and nutrition experts, millets should a part of kid’s diet plan and pregnancy diet plan.

In this section, we have listed some of the health benefits of millets:

Millets Relieve constipation
Rich in fiber, millets aid the digestion process and relive bowel issues.

Millets In Diabetes
Due to the presence of high-quality carbohydrates and fibre, millets can be eaten by pregnant women suffering from gestational diabetes, as well as people with diabetes. Their consumption does not lead to a spike in blood sugar levels.

Good Source of Antioxidants
The high amount of antioxidants like selenium and quercetin, present in millets fights free radicals present in the body which slows down the aging process.

Aids in Sleep
Tryptophan element present in millet raises the serotonin level in the body. It reduces stress and promotes good sleep.

Millets have a unique taste and can accentuate the taste quotient of any meal. Hence it can be easily included in a kid’s diet plan or a pregnancy diet plan. Ragi Idli, Millet Khichdi, Ragi Cookies, etc. are some popular millet dishes that can be prepared at home. You can also prepare millets in the form of porridge for growing kids and pregnant women.

If you need more ideas on how to include millets in your diet plan – contact Kanupriya Khanna. A certified dietician from Delhi, Kanupriya is known to provide the best diet plan for kids and pregnant ladies. An experienced professional and a mother of two herself – she will help you inculcate healthy eating habits in order to live a healthier life.

Best Nutritionist In Delhi
Categories Dietician

3 Reasons You Should Choose Kanupriya for Nutrition Counselling

Are you looking for a nutrition coach or a Dietician? Contact Kanupriya Khanna!!

In this section we give you 3 reasons why Kanupriya Khanna is considered one of the best nutritionists and Dietician in Delhi.

  • Highly Qualified

Kanupriya is a highly qualified nutrition coach and Dietician. She has completed her Post Graduate Diploma in Dietetics from SNDT University, Mumbai, and has earned her MSc in Nutrition from King’s College, London.

  • Experience

Kanupriya’s almost 20 years’ experience has been at the country’s leading healthcare establishments including Bombay Hospital, Hinduja Hospital (Mumbai), Jaslok Hospital (Mumbai) and as Chief Dietitan at La Femme (New Delhi).

For over 17 years now, Kanupriya has been working with women to improve their nutritional intake to aid weight loss and conceive, and to improve pre and post natal health of the mother and child. She also provides nutrition education to women enabling them to improve their eating habits and those of their child.

  • Provides Effective Solutions

A mother of two herself, Kanupriya understands the health needs and cravings of mothers and children extremely well. To start inculcating healthy eating and nutritious habits for moms and babies, she combined her education and experience with experiments in the kitchen and born was Karamele – a range of healthy breakfast granolas, snack bars, etc. With Karamele, Kanupriya is extending her knowledge and passion of healthy eating to anyone who wants to live a healthier and happier life.

Anyone can call themselves a nutritionist.  But, only an authorised nutritionist or a qualified Dietician will be able to provide you the right guidance and help. And Kanupriya prides to be one of those qualified nutritionist and Dietician in Delhi who pioneers the science of healthy eating.

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