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Category Archives: Nutrition Blogs

Categories Nutrition Blogs

The Right Way to Clean Fresh Produce During This Pandemic

Amidst this pandemic, ensuring your fruits and vegetables are clean and safe to consume is more important now than ever before. While there is no evidence that food is a likely source or route of transmission of the virus – you must still follow the basic hygiene guidelines, in order to stay safe and healthy.
Below are some produce-cleaning tips:

• Wash Your Hands First

Before washing the groceries, do wash your hands with soap and water for 20 seconds. Also, keep a practice to wash your hands before cooking and before eating.

• Rinse and Clean
Washing produce does not need to require any specific detergent or fancy vegetable wash. Simply use running water to wash the produce. Likewise, you can sanitize or disinfect the food package by wiping them with an alcohol-based solution or just clean water.

If you are not satisfied with simple wash then squeeze one large lemon in 3-5 liters of water. Soak tender vegetables/ fruits in it for about 5 minutes.
Rinse with plain water.

Note: Avoid bringing the purchase directly on the kitchen top. Instead, leave them near the door entrance and wash every item one-by-one.

• Remove Bruised or Damaged Portions of Your Produce
Make sure you pick vegetables/fruits that aren’t damaged or bruised. If damage or bruising occurs before cooking or eating, cut away the damaged areas before using it.

• Keep Perishable Items Refrigerated
Meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt, etc) are perishable foods – they spoil easily. Such food items (raw or cooked) should be stored in the refrigerator without fail.

Whether the world is suffering from a pandemic or not, you have to wash your produce thoroughly. Fruits and vegetables go through several steps (harvesting, packaging, shipping, etc) before they get to your kitchen, hence it’s imperative to clean them before consuming After all, you don’t know from where that veggie in your plate has been.

Eating healthy and maintaining a strong immune system has become the need of the hour. So if you are looking for a nutritionist or a dietician 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 good nutritional wisdom.
Kanupriya often posts various nutritional information and food recipes for kids. You can visit her website https://kanupriyakhanna.in/ and get some nutritional guidance at the comfort of your home.

child dietician in Delhi | kanupriya
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 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.

Categories Diet During Pregnancy, Nutrition Blogs, Pregnancy nutrition

How to Stay Active During Pregnancy

How to Stay Active During Pregnancy

It is important to stay active during pregnancy. By staying active you will be able to enjoy a more comfortable pregnancy. It will reduce stress and lower the risk of complications during pregnancy.

Here in this section, we give you simple tips on how to stay active and energetic during pregnancy, both mentally and physically.

How to stay mentally active:

Read Pregnancy Books

Books give a feeling of empowerment and allow you to make the birth of your child a very personal and soulful experience. They not only give useful information about pregnancy and childbirth but also drive away all your fears. Books make you more confident and positive.

• Play Indoor Board Games

pregnancy diet plan

You can play some indoor board games with your partner and other family members. These games will help you stay mentally active. Moreover, they will improve your mood, sleep and self-esteem – which is very needed during this time.

• Indulge in Art & Craft

dietitian in Delhi
Try your hands in activities like gardening, knitting, stitching, photography, painting, sketching, etc. Art and craft will not only keep you active but will also grant you peace of mind. It will help you create a unique bonding experience with your inner self. Moreover, it will give you joy and happiness of creating something beautiful.

How to stay physically active:

• Exercise and Meditate


Exercise and meditation go a long way in a lot of aspects of life. It improves physical health, reduces stress, and increases your confidence. Moreover, when you exercise and meditate your body releases feel-good hormones – it makes you feel fresh and energized. Even a daily 20 min walk makes a huge difference.

So start your exercise regime and try some yoga-inspired meditation to relax your mind and body. This practice will also instill that energetic glow on your face.

Note: Make sure you are well-hydrated. Avoid any kind of workout that may risk injury or any kind of physical damage. The most important thing during pregnancy is to listen to your body. Some days you may feel energetic while other days you might just want to take some rest. Hence it is important to tailor your workouts to how you are feeling.

• Do Basic Household Chores


Cleaning and dusting the house is a good activity to stay fit and engaged during pregnancy. It will ensure you are moving around constantly. And what’s more? You will feel happier in a cleaner environment, wouldn’t you?

• Cook healthy and nutritious meals for you and your family


It is important to eat healthy at every stage of your life. However, eating a healthy diet during pregnancy is even more important! Good nutrition leads to healthy pregnancy and complication free delivery. Hence, make sure you nourish yourself by preparing some healthy recipes.

Cooking is a great way to stay engaged during pregnancy. Experts say it is one of the best ways to take care of your own health.

However, if you wish to know a good pregnancy diet plan, get in touch with Kanupriya Khanna. A recognized female fertility nutritionist & dietitian in Delhi – Kanupriya will not only provide you interesting diet tips but will also help you inculcate good eating habits during your pregnancy.

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

Changing Your Cooking Method to Make Unhealthy Food Healthy

Changing Your Cooking Method to Make Unhealthy Food Healthy

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

Change Unhealthy Cookware


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

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

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

Bake, Broil, Grill, Roast and Steam

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

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

Choose Healthy Substitutes


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

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

Explore New Ways To Flavor Foods


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

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

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

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

Categories Nutrition Blogs, Recipe

Easy, Fun & Healthy Recipes That Kids Can Make (no fire cooking)

Are you are running out of ideas to keep your younger one busy as the days of lockdown roll on? Fear not! We suggest you take them to the kitchen and involve them in meal preparation and cooking. It’s a great way to engage your kids in some activity and help them learn a new skill. Moreover, studies reveal that kids who are engaged in cooking are more likely to make healthier food choices in life.

So here in this section, we have listed down some easy, fun, and healthy *

.  The recipes are simple to prepare and need no fire cooking.

  1. Mixed Corn Chaat

Chaat is one of the best food recipes for kids. Rich in fiber, protein, vitamins, minerals, and many other nutrients – it improves the digestive health and makes the tummy feel full for a longer time.

Ingredients:

➢ 1 cup boiled corn

➢ 1 onion finely chopped

➢ 1 tomato finely chopped

  • 1/2 cucumber finally chopped

➢ ½ tsp pepper

➢ ½ tbsp lemon juice

➢ Coriander leaves – chopped

➢ Salt as per taste

Procedure:

➢ Take the corn in a bowl.

➢ Add onions, tomatoes, cucumber, salt, and pepper into the bowl. Mix well.

➢ Add lemon juice and garnish with coriander leaves

➢ Corn chaat is ready to eat.

  1. Smoothie with Fruits and Nuts

Smoothie is a perfect way to use the fruits stored at home.  A perfect blend of flavor and good nutrition – this drink can keep the body energized throughout the day.

Ingredients:

➢ ½ cup – chopped fruit (any fresh fruit like banana, chickoo, mango, custard apple work well)

➢ a handful of nuts (eg. cashew nuts, hazelnuts, etc)

➢ 1 cup milk

➢ ½ cup yogurt

➢ 1 tbsp honey

➢ ½ tsp cinnamon powder (optional)

Procedure

➢ Mix yogurt, fruits and nuts together in a blender

➢ Now add milk, honey and cinnamon powder to the mixture.

➢ Blend everything well and pour the content into a glass.

➢ Your smoothie is ready to be devoured.

  1. Walnuts & Dates Energy Balls

With just a handful of ingredients, you can craft this recipe is just a few minutes. Rich in fiber and omega-3 fatty acid, these energy snacks can be consumed any time during the day.

Ingredients

➢ 1 cup walnuts

➢ 1 cup dates

➢ 1/2 cup desiccated coconut

Procedure

➢ Place the walnuts in a food processor and blend until they have a crumbly texture.

➢ Add the dates and blend again.

➢ Take the mixture and make balls with your hands.

➢ Now roll the balls over the desiccated coconut powder.

➢ You can now store these sweet balls in a sealed container at room temperature or keep them in the fridge, as per your convenience.

For more such healthy recipes – get in touch with Kanupriya Khanna. A well-known child dietician in Delhi – Kanupriya can help you and your kid inculcate healthy eating habits to live a healthier and happier life.

You can also check her website https://kanupriyakhanna.in/ for some healthy diet plans.

Categories Nutrition Blogs, Pregnancy nutrition

Foods that Help Reduce Anxiety and Stress during pregnancy

The uncertainty of COVID-19 outbreak is affecting everyone; however pregnant women are facing some unique mental stress. The constant worry and nervousness about the health and safety of the baby, is creating a lot of fear and anxiety. Moreover, with so much information about the disease flashing across TV and other social media channels – it’s becoming difficult for pregnant women to stay calm and composed throughout the day.

As per health experts, food can control/reduce stress in several ways. It’s suggested that the kind of food you take can impact the body’s neural circuits that control emotion, motivation, and mood.  So if you are pregnant and want to know which food items act as a stress buster – read below to know more:

  • Leafy Greens

Leafy greens such as spinach, kale, cabbage, collard greens, etc, should be included in your diet during pregnancy. Leafy greens help regulate mood and improve brain function by increasing the serotonin (the happy hormone) production in the brain.

  • Pineapple

A good source of potassium, vitamin C, caretonoids and vitamin B – this fruit propels your brain to produce serotonin. It also helps maintain normal blood pressure levels and boosts your ability to deal with stress efficiently.

 

  • Seeds and nuts

Nuts and seeds are a great snack! Ensure you include a handful of them in your pregnancy diet planAccording to studies, seeds like pumpkin and melon contain tryptophan which is needed for the production of serotonin. They also have lots of fiber and plenty of antioxidants to keep blood vessels open and relaxed during stressful moments.

 

  • Yogurt

Yogurt is a great food to include in your pregnancy diet plan if you suffer from anxiety. Studies have shown that probiotic foods like yogurt can promote mental health and brain function. They release feel-good hormones and help you deal with stress in a better way.

It is also important to note that not all yogurts contain probiotics. For the benefits of probiotics, choose yogurt that’s recommended by your doctor or pregnancy nutrition specialist.

  • Cheese

If you suffer from hypertension or mental stress – include cheese in your diet during pregnancy. Mozzarella cheese contains tryptophan and is considered a good anxiety reliever. A great source of calcium, protein, zinc, phosphorus, and riboflavin – this superfood will not only control blood pressure but will also keep the nervous system healthy.

  • Tofu/Soya

Soya is an excellent source of tryptophan along with magnesium, calcium, potassium, and vitamin B – these food items support nervous system health. They are much kinder to your body and help you feel better than any processed food will.

  • Olive Oil

As per studies the small amount of Omega-3 and Omega-6 fatty acids present in extra virgin olive oil promotes brain health.  Loaded with antioxidants and anti-inflammatory properties it protects the brain tissue against toxic substances and helps reduce mental pressure.

  • Salmon

As per studies, fatty fish such as salmon that’s rich in omega-3 fatty acids, have been shown to reduce surges of stress hormones. It minimizes inflammation and promotes healthy blood flow, both of which are compromised with chronic stress.

  • Eggs

 

Apart from Vitamin D, eggs also contain tryptophan, an amino acid that helps in creating serotonin. This essential element regulates mood, sleep, memory, and behavior. Serotonin further improves brain function and provides relief from stress and anxiety.

  • Water

It is important to drink plenty of water during pregnancy. Inadequate water consumption can lead to health problems like constipation, headaches, fatigue, and anxiety. By keeping yourself hydrated throughout the day you can help achieve body and mind balance easily.

Key Things to Keep in Mind

  • Do not include junk food or processed food in your pregnancy diet plan.
  • Stay active, meditate, and take breaks from watching the news.
  • Read books and listen to music
  • If you feel stressed, talk to your partner, family member, or any close friend.
  • You can also consult with your doctor online, incase you need any information/ advice.

 

Remember, all of what is happening out there does not necessarily have to affect you. Just stay calm and shift your mind on positive things. It will help you enjoy your pregnancy phase in a cheerful way.

Categories Nutrition and Covid, Nutrition Blogs

Is Zinc Required During This Current Pandemic?

Over the past few months, healthcare professionals across the globe have been emphasizing the importance of an optimally functioning immune system to safeguard against the COVID 19 disease. While experts have recommended consuming adequate amounts of Vitamin C and D – a lot of debates and discussions are going on the potential role of zinc in mitigating the corona virus infection.

What Studies Say?          w

Studies reveal that zinc can protect you against respiratory tract infections because of its immune-nutrient properties. Moreover, the odds of getting fever, cold, or cough with individuals taking zinc adequately are comparatively less – than others who have a zinc deficiency.

What’s more? Health experts say that drugs when combined with zinc supplements can prove more effective in reducing COVID-19 morbidity and mortality than chloroquine or hydroxychloroquine individually.

The Role of Zinc In Your Body

Protein diet for the athlete cottage cheese and food supplement on white background top view copy space

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. Moreover, zinc accelerates wound healing, decreases inflammation, and reduces the risk of certain age-related diseases.

Zinc Intake

Zinc is an essential mineral that our body cannot make by itself, therefore we need to ensure our diet is rich in zinc – along with other nutrients.

Zinc Supplements

You can take zinc supplements or multi-nutrient supplements that provide zinc. However, make sure you consult your doctor.

Zinc-Rich Healthy Diet Plan

 

You can also include the following food items in your healthy diet plan. Rich in zinc – these food items can also contribute to the overall development of your health.

Fish: Sardines, salmon

Shellfish: E.g. Oysters, prawns, crabs, mussels and shrimp

Meat: Chicken and turkey

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

Beans: Green beans, kidney beans, chickpeas

Dairy Foods: Milk, yogurt, cheese

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

All the above food items are easily available in the local market. However, if you are facing difficulties in making proper food choices, ensure you consult a 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 inculcate healthy eating habits to help you live a healthier and happier life.

Kanupriya Khanna is one such nutritionist in Delhi who gives constructive advice on how and what to eat. You can get in touch with her at https://kanupriyakhanna.in/contact-us/

You can also check the website https://kanupriyakhanna.in/ for some pregnancy nutrition plan and child diet plan.

Categories Nutrition and Covid, Nutrition Blogs

Vitamin C For the Treatment of COVID 19

Amidst the COVID-19 outbreak, the concept of vitamin C intake has gained immense attention. Let’s find out why.
* New research (Jun 12, 2020)*  – suggests that vitamin C intake boosts the immune system and helps fight off COVID-19 disease effectively.
• Experts found that patients administered with high dose oral vitamin C showed better recovery results than others. The expected rate of recovery is 14 days, however with the vitamin C treatment – COVID 19 patients showed good results even on the 9th or 10th day.
• Likewise, patients who were offered vitamin C were able to fight off the lung infection in 5-6 days.
• The researchers also found that, on average, vitamin C dose shortened the length of mechanical ventilation by 10% to 15% (approx).
Benefits of Vitamin C
Water-soluble Vitamin C offers several health benefits. Have a look below:
• Boosts immunity and strengthens your body’s natural defense system.
• Helps white blood cells function more effectively
• Can reduce lung inflammation in severe respiratory illnesses
• Helps you get over a cold and fever faster
• Keeps your skin healthy and promotes wound healing
How to Increase Your Vitamin C Levels
Supplements:
Nutrient supplements of vitamin C can be used for helping the immune system fight the corona virus. However, do talk with your doctor first before popping a pill. This is especially important if you’re already taking prescription medication for other illnesses.
Food:
The best source of vitamin C comes from fruits and vegetables. Make sure you include the following immune boosting food items in your healthy diet plan. High in vitamin C – these food items will help you stay healthy amidst this infectious environment.
• Citrus fruits like orange, kiwi, lemon, etc
• Other fruits like papaya, mango, guava, etc
• Berries like strawberry, blueberry, cranberry, raspberry, etc
• Vegetables like broccoli, cauliflower, capsicums, tomatoes, parsley, spinach, etc
• Sprouts & micro greens


If you are looking for simple and delicious ways to eat more of these fruits vegetables – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi, Kanupriya will not only share healthy and effortless meal ideas but will also help you adopt healthy habits for a lifetime. Just take a quick look at her website https://kanupriyakhanna.in/ and get started today.
GET STARTED NOW


Categories Nutrition and Covid, Nutrition Blogs

Immunity-Boosting Foods for Kids This Monsoon

Rain not only brings respite from the scorching heat but also brings along with it some infections. Children are more susceptible to infections such as cold and flu during monsoons. Therefore it is vital to strengthen their immune system so that their body is strong enough to resist any potential disease.
Include the following superfoods in your child’s diet plan, to ensure they stay healthy during this monsoon.
1. Dry Fruits, Nuts, and Seeds
Dry fruits, nuts, and seeds are immune boosting food items. Rich in iron, magnesium, calcium, zinc, potassium, and selenium – they make a perfect snack for kids who love munching after regular intervals.
Tip: For a healthy and balanced diet, it is best to eat them in their natural state. Else you can serve it in smoothies or snacks like poha, oats, idli, upma, dhokla, etc.
2. Citrus Fruits
Fruits like lemon, orange, melon, etc are high in vitamin C; a strong antioxidant that enhances the immune system. Superior in antiviral and antibacterial properties – this supernatural food item can be easily added in your child’s diet plan.
Tip. You can serve fresh citrus juice with a dash of mint leaves.
3. Yogurt
Yogurt is yet another super food that should be included in your child’s diet plan. Parents usually do not give yogurt to their kids thinking it could cause cold and cough. However, the fact is that yogurt helps enhance resistance against infections. Rich in vitamin B12, this immune boosting food is capable of strengthening the gastrointestinal tract as well by promoting the growth of gut friendly bacteria.
Tip: Fresh fruits and nuts can be added to yogurt to make a smoothie and enhance the flavor.
  • Muskmelon

This super fruit is a great pick to stay refreshed and hydrated. Loaded with antioxidants like, beta-carotene, vitamin C and folic acid – muskmelon is also known as an immune-boosting food.
Tip: Muskmelon sorbet
  • Tulsi

Tulsi is one of the best medicinal herbs to treat various infections and allergies. The leaves have excellent antibacterial, anti-fungal, and immune-boosting properties and are easily available in Indian households.
Tip: Wash a few leaves of Tulsi, crush it, and mix with honey. A spoon of tulsi juice every day can do wonders.
  • Turmeric

Packed with anti-inflammatory and anti-bacterial properties, this natural antiseptic promotes immunity – be it any season.
Tip: You can serve turmeric milk with a dash of honey.
  • Eggs

A sufficient amount of protein intake is essential to enhance the immune response, and eggs do serve this purpose naturally. It contains nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for proper immune functioning.
The current environment is infectious and unhealthy. However, we have to deal with the situation and provide our kids with the best nutrition to keep them happy and healthy.
For more such diet tips get in touch with Kanupriya Khanna. One of the best pregnancy nutritionist and child dietician in Delhi – Kanupriya can give you a precise diet plan to help you stay healthy.
You can also visit the website https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.
Enquire Now!
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