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Gut Health: Everything You Need To Know  

Gut Health: Everything You Need To Know  

All health issues begin with your stomach. It is critical to keep your gut in good shape so that it keeps the rest of your body healthy. You can do this by eating a healthy diet, detoxifying yourself regularly, and taking a gut health supplement.

There are various approaches to maintaining good gut health, and you can choose whatever works best for you. The emphasis should be on doing whatever you do accurately and regularly.

What is gut health?

The stomach is only one of several organs in the gut that processes what we eat and drink. The mouth, oesophagus, stomach, small intestine, large intestine, and anus are part of our gut. Along with the liver, pancreas, and gallbladder, they work together in the to digest what is put into your body.

To improve your gut health, we must concentrate on the gut microbiome. The gut microbiome is home to trillions of microorganisms that collaborate to keep us healthy. The majority of them in the small and large intestines. The microbiome is made up of good and bad bacteria, fungi, parasites, and viruses.

When the gut is healthy, all of these work well together, and the body runs smoothly. When there is an imbalance between the good and the bad, you will notice issues.

How do you know if your gut health is poor?

If you have any of the following symptoms, something isn’t quite right in your gut.

● Bloating, diarrhoea, constipation, or excess burping, are all symptoms of an unhealthy gut.

● Unexpected weight changes – losing weight indicates bacterial overgrowth in your small intestine, and gaining weight indicates a decrease in nutrient absorption, leading to overeating or insulin resistance, which is associated with diabetes.

● Sleep disturbances – Insomnia and poor sleep are linked to an unhealthy gut.

● Eczema and other skin diseases – A poor diet or allergies cause gut inflammation, which leaks specific proteins into the rest of the body, causing or exacerbating these skin conditions. It can also cause spots, acne, dry skin, and a variety of other skin problems.

● Illness – Our immune system is influenced by the health of our gut. If the gut microbiome is out of balance, the immune system may be forced to attack and bring down the inflammation in the gut. While the immune system is busy here, it has less time to focus on foreign invaders, which can lead to more frequent illness.

● Food intolerance – Reacting to foods to which you are not allergic can be caused by poor quality bacteria in your gut. You may have difficulty digesting these foods, resulting in an upset stomach.

What can you do to improve your gut health?

● More fibre!

Fibre can be found in a variety of foods that are widely available in supermarkets. Adult women should consume 25 grams of fibre per day, while adult men should consume 38 grams. Fibre is vital for normal, healthy bowel movements. If you have symptoms of an upset stomach, increasing your fibre intake will most likely help. It softens and increases the weight and size of your stool, making it easier to pass and lowering the risk of constipation. It solidifies our faeces by allowing them to absorb water and making them bulkier, lowering the risk of diarrhoea.

● Flavonoids

Flavonoids, which are antioxidants that our guts love, are found in fruits and vegetables. They interact with gut microbes and help to balance the microbiota in the gut, reducing inflammation. They lower the risk of developing type 2 diabetes and other metabolic diseases.

Adding a favourite fruit to your breakfast is a great way to start incorporating more flavonoids into your diet while also increasing your fibre intake. Including a wider variety of vegetables at dinner or snacking on fruits and vegetables can help you get all the nutrients you need.

● Hydration

It is crucial to gut health; when we are dehydrated, our gut simply does not function properly. Water aids digestion in our guts and slow digestion can lead to constipation. It is critical not to wait until you are thirsty to begin drinking water. Feeling thirsty is a sign of dehydration because our bodies send a signal to the brain telling it we’re thirsty, indicating that the effects of dehydration have already begun.

Dehydration can result in headaches, kidney stones, fatigue, confusion, and weakness. To avoid these symptoms, get in the habit of drinking fluids throughout the day and avoiding the sensation of thirst altogether. Starting your day with a pint of water before anything else can be a great way to boost your digestive system right away!

● Eat slowly!

The food you consume travels down the digestive tract into our stomachs, and when we’re full, the stomach sends a signal to the brain to let us know we’re done. We may overeat if we eat too quickly. Weight gain can result in increasing the risk of diseases such as heart disease, stroke, and high blood pressure.

If you eat too quickly, you may develop digestive problems such as indigestion, excessive gas, and bloating. Because the digestive system requires time to process food, slowing down the process and chewing your food can help alleviate this issue.

● Probiotics to the rescue!

Probiotics are live microorganisms that aid in the regulation of our gut microbiome. They feed the good bacteria, which keeps the gut healthy. Probiotics can help you achieve a diverse range of good bacteria, which is essential for gut health.

They can be obtained from fermented foods such as yoghurt, kefir, kombucha, etc. Probiotics are also found in some cheeses, such as cheddar and mozzarella. If you don’t like these foods or find it difficult to incorporate them into your diet, there are supplements that balance your gut microbiome.

● A nice walk in the garden!

A nice walk after a meal can help improve your gut function. Physical activity increases blood flow to the muscles of the digestive system, which aids in the movement of food through the digestive system and the absorption of nutrients while preventing the growth of harmful bacteria.

It can also help lower blood sugar levels, which is especially beneficial for diabetics.

Takeaway

Maintaining a healthy gut is crucial to our overall health. It’s not always easy, but taking small steps and making gradual changes can make a big difference in our lives. When it comes to changing your life, having the assistance of a nutritionist can be extremely beneficial. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

 

Also Read: 12 Healthy and Tasty Snacks Under 100 Calories

Categories Everything, Other nutrition blog

Tantrums at the Table: How to Handle Challenging Behaviors at Mealtimes

Tantrums at the Table: How to Handle Challenging Behaviors at Mealtimes

There is no shortage of challenges we face from our children at mealtimes that test our patience, such as making faces, grumbling throughout meals, or not wanting to eat at all.

Here are a few crucial points to remember:

  1. We’re all on different paths, and it’s crucial not to compare yours to someone else’s. No two people’s parenting or feeding experiences are alike.
  2. Use praise when your child tries vegetables: If you praise your child each time they eat or try vegetables, they’ll be more likely to eat vegetables again. Praise works best when you tell your child exactly what they did well – for example, “Pari, I love the way you tasted your pumpkin and broccoli!”

Try not to let praise become the focus of the meal, though. Your aim is to encourage your child to eat vegetables because your child likes them, not because your child wants praise and rewards from you.

Punishing your child for not eating vegetables can turn vegetables into a negative thing for your child. If your child refuses to eat their vegetables, try not to make a big deal about it – just try again another time. It’s best to take your child’s meal away after about 20 minutes or when everyone else has finished eating.

3.Get your child involved in cooking with vegetables

If you get your child involved in planning and cooking family meals with vegetables, they’re more likely to want to eat the vegetables they’ve helped to prepare.

For example, you could let your child:

  • choose vegetables for dinner when you do the shopping
  • put chopped vegetables in the steamer or saucepan before you cook them
  • arrange sliced capsicum, tomato and mushroom on a pizza base
  • wash and toss salad leaves.

Older children can help with grating or chopping vegetables when you feel they can safely handle sharper kitchen tools. Take children shopping with you when you can. Seeing a lot of different vegetables can make children more curious and interested to try them.

  1. Go for variety, taste and fun: Try to choose foods of different shapes, colours, textures and tastes – the more variety there is, the more likely it is that your child will find something that they’re interested in eating. If you serve new vegetables with food your child enjoys, the entire focus of the meal isn’t on new vegetables.

Remember that taste matters. For example, you could try roasting veggies with fresh herbs or use finely sliced broccoli in a stir-fry or on a pizza. This will probably appeal more to your child than large steamed pieces of vegetables.

You can have fun with vegetables too, especially with younger children. You might sometimes like to make a vegetable face for a snack plate – grated carrot for hair, cherry tomatoes for eyes, a bean for a nose and capsicum strips for a mouth.

  1. Get vegetables into meals in other ways

In the short term, you can disguise vegetables in foods you know your child likes to eat. For example, you could include pureed or grated vegetables in pasta sauce or soups.

This won’t change your child’s behaviour and thinking about vegetables though, so it’s also important to regularly give your child vegetables in their original form. When you do this, your child has the chance to get familiar with and learn to like different tastes and textures.

6. As much as possible, try to restrict sugar intake from sweets, chocolates, ice-creams, lollipops and similar processed and sugary foods. Sugar can get toddlers’ energy levels skyrocketing and It’s not easy handling an excitable toddler. Instead, use foods which use natural sweeteners like bananas, mangoes, raisins, dates, etc. This will not only calm the tantrums but also ensure your little one eats something nutritious and wholesome.

  1. Don’t take anything too seriously. It’s not personal, and kids aren’t out to get us. Many of these actions are developmental in nature.
  2. Whole grain bread, cereal and rice should be consumed instead of refined grains. The high levels of vitamin B contained in whole grains have a direct effect on calming behaviour in a child.
  3. Examine your assumptions for how mealtimes “should” be. Our expectations are frequently unrealistic (how long our children should stay at the table, how much food they should be eating). We must pause and consider what is realistic.
  4. When your child is constantly misbehaving at mealtimes, think about what they’re trying to tell you. Are they not hungry? Are they bored? Do they not like it? When we threaten our children with a consequence, or a punishment, or our anger, their brain shuts down. It’s important to connect with your child, hear your child, help  your child feel seen and understood, while still setting firm limits and boundaries.

Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of paediatric nutrition experience, can help. Because of her continuous devotion to making a difference in people’s lives by instilling excellent eating habits and lifestyles, she is considered as one of the best dietitians in Delhi. You can find out more information here, and also follow her on Instagram and Facebook.

Also Read: How To Get Rid of Sugar Cravings?

Fertility
Categories Dietician, Everything, Infertility Diet, Pregnancy nutrition

How Fertility and Diet are Interconnected?

In today’s busy lives, people end up inculcating unhealthy food choices that ultimately damage the proper functioning of their organs. Your diet plays an important role in achieving a healthy pregnancy. Recent research shows that your diet plays an important role not just in helping you become pregnant, but can also decrease the amount of time it’ll take for you to conceive.

The true fertility nutrition lies in healthy fats, plant-based proteins, and whole grains. These food items help in regulating blood glucose and insulin levels which results in healthy ovulation and subsequently pregnancy.

According to studies by Harvard T.H. Chan School of Public Health, the intake of trans fats and foods like processed meats and sweetened beverages negatively affects the fertility of a woman. Another study conducted by the Harvard School of Public Health indicated that consumption of trans fats and animal proteins resulted in ovulatory disorder in over 19000 women.

A 2009 study published in the medical journal “Fertility & Sterility” states that couples who adhered to the Mediterranean diet had better rates of conceiving. Mediterranean diet includes a higher intake of vegetable oils, vegetables, fish, and legumes. The study also showed that a higher intake of B-vitamins positively affected fertility.

Another study published in Obstetrics & Gynaecology journal stated that higher intake of monounsaturated fats, vegetable protein sources, low glycaemic carbohydrates, high-fat dairy, multivitamins, and iron through dietary intake significantly increased the fertility rates in their subjects.

By looking at these studies, we can clearly say that there is a very strong relationship between one’s fertility and diet.

A balanced diet is extremely important for hormones to function properly, but when stress is placed on the system, the body’s natural chemical rhythm faces a toll.

Not able to maintain a proper weight is also the main cause of rising cases of infertility in women. Overweight or underweight women have shown higher instances of infertility and a lower IVF pregnancy rate. Excess weight also worsens the condition of polycystic ovary syndrome (PCOS) which also affects fertility in women. One of the leading symptoms of PCOS is inconsistent ovulation and irregular cycles.

Here is the list of food items you can take to optimize your diet and improve your fertility:

  • Whole fruits and vegetables
  • Omega-3 fatty acids
  • Whole grains
  • Raw Nuts
  • Legumes
  • Extra virgin olive oil, which is also a great source of monounsaturated fat

Food items like refined carbohydrates, trans fats, highly-processed foods, alcohol, excessive caffeine should be avoided by women who are trying to get pregnant or undergoing any fertility treatment.

To know more about fertility nutrition, contact Kanupriya Khanna, one of the best female fertility nutritionists in Delhi to start your journey towards a healthy pregnancy.

Categories Everything, Nutrition Blogs, Other nutrition blog

Red Vegetables with Health Benefits

Red vegetables are a gift from nature.  They not only make food more fun to eat but also offer numerous health benefits. A variety to choose from, each of them add a nutritional value to the dining table. In this section, let’s explore the health benefits of different red vegetables

• Sweet Potato

Vibrant and delicious – Rich in fiber, Vitamin C, Vitamin A, and several other antioxidants like beta-carotene and chlorogenic acid – this vegetable not only improves blood sugar level but also preserves good vision and skin health.

• Beetroot

Dieticians recommend adding beetroot to your healthy diet plan. Beets are rich in many nutrients like anthocyanins, vitamin A, potassium, etc. They not only improve digestion, metabolism, and immunity but also reduces the risk of birth defects during pregnancy.

• Onion

A staple ingredient in many cuisines – this vegetable has many health benefits. Onions are rich in antioxidants, vitamin C, and fiber. The antioxidants in onions not only protect body cells against oxidative damage but also help regulate blood sugar levels.

• Carrots

Carrots are one of the most popular veggies worldwide. An excellent source of beta carotene, vitamin A and C, etc – these much-loved staples protect the eyes from the sun and lower the chances of cataracts. Rich in fiber, this lovely root vegetable also helps you maintain a  healthy weight.

• Red Cabbage

As compared to green cabbage, red cabbage contains 10 times more vitamins, cancer-fighting flavonoids, and a winning amount of antioxidants. Rich in nutrients, this versatile vegetable improves the function of your gut, promotes heart health, strengthens bones and helps fight inflammation.

• Tomatoes

Tomatoes are rich in vitamin C, potassium, folate, vitamin K, and dietary fiber. With 95% water content this immune boosting superfood is known to reduce the risk of heart disease and cancer.

• Red Bell Pepper

Red peppers are high in vitamin A and vitamin C. The combined effects of vitamin A and C create a great antioxidant capacity – and with lycopene in the fusion, red bell pepper becomes a top-notch superfood to prevent many types of cancer.  This vegetable also helps improves metabolic rate, night vision, and iron absorption in the body.

• Red Chili Pepper

Red chili peppers are rich in various vitamins and minerals. They prevents blood clotting, promotes wound healing, lower blood pressure, aid digestive health, and reduce the risk of cancer.

• Red Leaf Lettuce

Aside from adding a burst of colour to your favorite salad or sandwich, this vegetable offers numerous health benefits. Rich in fiber, vitamin K, vitamin A, manganese, folate, iron, and potassium, this vegetable promotes the normal development and function of many vital organs, including heart, kidneys, and lungs. Low in calories, this superfood also promotes weight loss instantly.

• Amaranth Leaves

Amaranth leaves are much superior to most greens. A storehouse of essential phytonutrients and antioxidants and a good source of soluble and insoluble fiber, vitamins, iron and calcium this veggie is helpful for optimal mental and physical health.

Red veggies are loaded with powerful antioxidants, vitamins, and nutrients. So pack your plate with these wonderful food items to boost your daily intake of nutrients. Easily available throughout the year, you can also include these veggies in your child’s diet plan and pregnancy diet plan.

However, if you are wondering how to incorporate them into your day – get in touch with Kanupriya Khanna. A well-known nutritionist in Delhi, Kanupriya will make your diet plan healthy, flavorsome, and appetizing.

Categories Everything, Nutrition Blogs, Other nutrition blog

Herbs and Spices to Keep You Warm During Winter

Winter is that time of the year when we look forward to celebrating the holidays, curling up by the fire, skiing, and snowboarding in the mountains, and having fun with the family.

It is the perfect time to get cozy and enjoy the beauty of the season. Hence, we have come up with a list of herbs and spices to help you stay warm in this cold chilling weather an have a fun time too:

1. Tulsi

Tulsi is a popular Indian herb. Ensure you include it in your healthy diet plan. A good source of calcium, zinc, iron, vitamin A and C, tulsi helps the body fight all cold borne diseases like cough, cold, sinusitis, pneumonia, etc. It is also a powerful antiseptic and antibacterial agent for various other respiratory and gastric disorders.

Tip: To keep the body warm – add a few tulsi leaves with 1 teaspoon of honey to your tea.

2. Oregano

A well-known Italian herb – Oregano belongs to the Lamiaceae family. Strong in flavor and taste, this ingredient brings warmth to the body. A good source of iron, dietary fiber, and calcium, oregano fights bacteria, relieves inflammation, and regulates blood sugar levels in the body.

Tip: Oregano can be easily incorporated into a wide variety of recipes in either in its fresh or dried form.

3. Saffron

Saffron aka Kesar or Zafraan has traditionally been a go-to winter herb because of its warm nature. It contains more than 150 volatile compounds and minerals like calcium, iron manganese, potassium, magnesium, zinc, and selenium. It not only protects the skin and scalp from the winter dryness but also keeps cholesterol and sugar in check.

Tip: Add a few saffron strands in warm milk and consume it before going to bed.  It’s a great way to stay warm and healthy during winters.

4. Ginger

Ginger popularly known as “adrak” is recognized for its apparent ability to keep the body warm. A natural antioxidant, ginger root enhances the flow of blood to different parts of the body. It stimulates the heart and soothes the respiratory system instantly.

It’s also a great herb to combat common illnesses like cold and cough. Ensure you make ginger a part of your healthy diet plan.

Tip: Grate a half-inch piece of ginger in one cup of water. Give it a boil and simmer it for ten minutes. Strain and sip hot.

5. Turmeric

Turmeric, the golden spice is found in every Indian household. Loaded with medicinal properties it helps you fight various health issues naturally. It manages blood sugar levels, helps control joint pain, provides relief from cold and cough, fights inflammation, and keeps skin supple and healthy.

Tip: Drink turmeric milk to stay warm during the winter season.

6. Cinnamon

Full of flavor and aroma, this humble spice can improve digestion and absorption. Its anti-bacterial properties soothe the lungs, heal infections in the GI tract, and boost metabolism to a great extent.

Tip: Soothe that dry throat by sipping on some cinnamon infused water.

All the above herbs and spices are easily available in the market. Cheap and affordable, these super condiments can give you instant relief from the winter blues!

You can also incorporate the above ingredients in your pregnancy diet plan or your child’s diet plan. Safe to consume, these food items will not only boost the immune system but will also please the tummy with its flavor and taste.

You can also check the website https://kanupriyakhanna.in/ for some healthy diet plans, and food recipes for kids. However, for personalized plans get in touch with the nutritionist & dietitian at https://kanupriyakhanna.in/contact-us/

Categories Everything, Nutrition and Covid, Nutrition Blogs

Home Remedies for Common Cold and Cough

Cold and cough are some of the common winter ailments.  It is caused due to respiratory tract infection or due to allergies. These illnesses usually do not cause much harm to the body, however, it can keep you up all night and make you feel miserable — and sometimes irritated.

The good news is – you can treat cold and cough at home with some natural remedies. Cost-effective and simple, these remedies can alleviate your symptoms and allow you to get back to your routine activities soon.

Keep reading to see what you can try at your home.

• Lemon, Cinnamon, and Honey – Mix a tablespoon of lemon juice, honey, and a pinch of cinnamon together. This homemade syrup effectively cures cold and cough. Lemon and cinnamon help thin out and break up the mucus, while honey gives a soothing effect to the upper respiratory tract.

• Ginger-Tulsi Mixture: Crush a handful of Tulsi leaves and add 1 teaspoon ginger juice to it. Consume the mixture 2-3 times a day. Loaded with antibacterial, antiviral, antifungal, and anti-inflammatory properties, ginger and tulsi can provide you instant relief from cough and cold.

 Turmeric Milk:  Turmeric is found in almost every Indian household. A strong antioxidant – this ingredient helps in treating many health problems. Add a pinch of turmeric with a glass of warm milk daily. It will help you recover from cold and cough quickly.

• Jaggery: Consume plain jaggery or with a glass of warm water. A rich source of iron – jaggery improves the haemoglobin level and increases the oxygen-carrying capacity of the blood.  It will help you get rid of breathing-related issues that occur due to cough and cold.

• Lots of Vegetables: Include lots of vegetables in your healthy diet plan. Vegetables like spinach, cabbage, gourd, beetroot, carrot, red bell peppers, broccoli, etc are immune boosting food items. Loaded with fiber, nutrients, and vitamins – vegetables can help your body regenerate disease-fighting lymphatic cells naturally.

• Hot Soups: Mixed vegetable soup, black channa soup or chicken soup are helpful in chasing away the worst of cold and cough. It acts as a natural decongestant when hot.

That’s not all! Soups satiate your taste buds and help you meet your nutrient intake and fluid intake effectively.

All the above home remedies/ food items are safe to consume. You can also include them in your child’s diet plan or your pregnancy diet plan – to get rid of cold and cough.

Additionally:

• Do not include processed, spicy, and fried food items in your healthy diet plan.

• Drink lots of water (especially warm water)

• Take steam inhalation

• Gargle with salt water

• Get good sleep

• If you have a sore throat or cough that lasts longer than a week – see a doctor.

You should proactively boost your immune system if you want to avoid getting sick altogether. While over-the-counter medicines can lessen the symptoms, a healthy diet plan can help you fight off various kinds of illnesses quickly – without much pain and discomfort.

You can also take an appointment with a nutritionist if you need tips on your diet plan. A nutritionist will evaluate your health and offer you a personalized diet as per your needs.

Categories Everything, Nutrition Blogs, Pregnancy nutrition

Dietary Management of Gestational Diabetes

The term gestational means “during pregnancy”. Thus diabetes diagnosed during pregnancy is called gestational diabetes. Globally, around 5 to 7 percent of women are affected by this disease, annually.
If you have gestational diabetes, your insulin and glucose levels are out of balance. This means, either your cells can’t use insulin the way they should or your body isn’t making enough insulin. This condition may cause complications during delivery. Moreover, there’s a higher risk of your baby developing type2 diabetes later in life.

The symptoms of gestational diabetes include:

• Frequent urination
• Frequent bladder infections
• Being unusually thirsty
• Tiredness, blurred vision, nausea, etc

Based on what foods you eat, when you eat, and how much you eat – the blood sugar level in the body changes throughout the day. However, by following a healthy pregnancy diet plan you can keep your blood sugar level in the normal range – within the desired target.

A Healthy Diet for Gestational Diabetes
includes the following food items:

• Grains: Whole wheat, oats, quinoa, millets, amaranth to name a few
• Fruits: Fresh fruits like orange, avocado, berries, apple, pear, etc are a great option.
• Vegetables: All types of vegetables like spinach, cabbage, beetroots, carrot, asparagus, broccoli, green vegetables, etc.
• Protein: poultry, fish, eggs, beans, legumes, nuts, and tofu
• Dairy: Low-fat or toned milk, and yogurt
• Fats: Healthy fats such as canola oil, peanut oil, soya bean oil and olive oil. Other food sources of healthy fats include dry fruits, nuts, and seeds.
• Water: If you want to maintain a healthy diet during pregnancy, make sure you stay hydrated throughout the nine months. It will flush out the toxins from the body.
Other fluids that help in maintaining hydration are: coconut water, fresh lime water, soups, herbal infusions, etc

Foods to Avoid
• Blood sugar levels increase when you eat sugary foods. So stay away from sugary foods like cake, desserts, cookies, candy, sweet pastry, soda, ice cream, etc.
• Eliminate junk food and highly processed food items from your diet during pregnancy
• Avoid fried food items. Instead go for baking, steaming, and grilling options.

Things to Remember:

➢ Do not skip breakfast
➢ Eat smaller meals more frequently. It will keep your blood sugar levels stable
➢ Monitor your blood sugar levels after meals
➢ Exercise and meditate regularly
➢ Finally, ensure you talk to your health care provider about any concerns you have about labor or delivery.

Most women with gestational diabetes have healthy pregnancies and healthy babies because they follow the treatment plan of their doctors and dieticians.

The pregnancy nutrition plan mentioned in this section is simple and easy to understand. However, if you are in doubt or require a customized diet plan – get in touch with Kanupriya Khanna. One of the best nutritionist and dietician in Delhi –Kanupriya will recommend you the best nutrition for a healthy pregnancy.

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 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, 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/.

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