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Categories Other nutrition blog

Foods For Better Mental Health

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Foods for better mental health

Mental Health is a form of well-being in which every individual discovers their potential, can cope with the regular stresses of life, function productively and fruitfully, and contribute to their community.  Mental health encompasses a range of emotions, at one end it may be expressed by feeling good and functioning well, while mental health conditions (or mental illness) at the other are characterized by symptoms that affect people’s thoughts, feelings or behaviour.

It is crucial to remember that mental health is complex. The fact that someone is not suffering from a mental health condition doesn’t necessarily mean their mental health is thriving.

Your brain and nervous system rely on nutrition to produce new proteins, cells, and tissues. So, to function effectively, your body requires a variety of carbohydrates, proteins, and minerals. To acquire all the nutrients that improve mental functioning, I advise eating meals and snacks containing various foods instead of eating the same meals each day. Sugar and processed foods can cause direct inflammation throughout the body and brain, contributing to mood disorders, including anxiety and depression. When we’re feeling stressed or depressed, we usually reach for processed foods in search of a quick fix-me-up, which further exaggerates the felling of sadness, etc.

Instead following are the top four food groups to integrate into a nutritional diet:

1. Carbohydrates such as starchy vegetables, brown rice, Quinoa, millet, beets, and sweet potatoes hold more nutritional value and will keep you sated longer than the simple carbohydrates in sugar and candy.

● Whole grains: Numerous kinds of food fall under this variety, like quinoa, oats, millets, etc. While your body and brain need carbohydrates for energy, we often consume simple carbs, which lead to blood sugar spikes. Foods categorized as whole grains comprise complex carbohydrates, which lead to glucose being constructed more slowly thereby giving an even and consistent energy supply. Furthermore, whole grains help the brain absorb tryptophan, reducing symptoms of depression and anxiety while boosting brain function.

● Sweet Potatoes are widely popular because they are beta-carotene storehouses. They also help your eyes and immune system remain healthy.

● Eating bananas can help in sweetening your mood. This is because bananas contain tryptophan – an amino acid that helps produce serotonin. Tryptophan also helps in enhancing sleep. Potassium-rich bananas also possess a good amount of Vitamin B-6 (a very important vitamin for brain function) and fiber.

2. Lean proteins lend energy that lets your body think and respond quickly. Good protein sources comprise chicken, fish, eggs, soybeans, nuts, yoghurt, and seeds.

● Eggs are a powerhouse of protein as they are rich in all nine essential amino acids- the component of protein that the body can’t make by itself.

● Yoghurt : Yoghurt is an incredible source of probiotics. Constantly associated with digestive health, reducing stress and anxiety. Yoghurt can even provide you with potassium and magnesium, which helps oxygen reach the brain, further improving its function.

● Nuts and seeds: They are not just good for heart health. They are great for brain health too. Omega 3 fats, Vitamin E, and other essential plant compounds in nuts and seeds like almonds, pistachios, walnuts, chia seeds, flaxseeds, etc. are great for your mind.

● Walnuts look like a brain for a reason. They are powerhouses of antioxidants. Even more amazingly, these nuts can also lead to the growth of new neurons; this means walnuts can help us grow new brain cells, an essential aspect of supporting good mental health.

● Chia seeds are one of the most affluent origins of plant-based omega-3 fats for vegetarians. Chia is an ancient grain and was a prominent part of the Aztec culture. Chia seeds can deliver a daily dose of good healthy fat into our lives in just a teaspoon and assist overcome depression.

3. Omega-3 fatty acids have various benefits for your body and brain. You can get omega-3 fats from fatty fish, algae, and a few plant foods. Here’s a list of foods high in omega-3:

● Mackerel

● Salmon

● Herring

● Cod liver oil

● Shellfish(Oysters)

● Anchovies

● Walnuts

● Flaxseeds

4. Dark Chocolate — Dark chocolate is classified as 70% or above of cocoa content, which you won’t find in milk chocolate. And the darker, the better. 85% cocoa or more is the most advantageous. Dark chocolate includes high levels of flavonoids and a variety of antioxidants. It has been found to increase attention and memory, enhance mood and help fight the cognitive decline in elderly adults.

In conclusion, here are some takeaways and healthy food tips to follow for better mental health:

● Stay clear of processed snack foods, such as potato chips, which harm your concentration ability. Try to ignore sugar-filled snacks, such as candy/soft drinks, which direct to ups and downs in energy levels.

● Consume a bunch of healthy fats. This will sustain your brain function.

● Have a healthy snack such as hard-boiled eggs, nuts, fruit, baked sweet potatoes, or edamame when the craving strikes. This will give you more energy than processed products.

● Think about where and when you eat. Don’t eat in front of the television. It’s distracting and leads you to overeat. Instead, search for a place to sit, relax, and observe what you’re eating. Chew slowly. Savour the taste and texture.

● Consume at least 2 liters, i.e., 8 glasses of water a day, to prevent dehydration. Research shows that even mild dehydration can induce fatigue, mood changes, difficulty concentrating, dizziness, headache, etc.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 19 years of experience in nutrition, can deliver professional advice. Kanupriya Khanna is considered one of the finest dietitians in Delhi because of her determined allegiance to creating a difference in people’s lives by infusing healthy eating habits and lifestyles.

Categories Other nutrition blog

Ways to Stay Healthy Post Menopause

Categories Other nutrition blog Tags , , , , , , , , , , , , , , , , , , Author kanupriya123 Posted on

Menopause is a gentle reminder to take a break, slow down and start taking good care of your mental and physical being. Menopause is a part of every woman’s life, but the transition isn’t something to dread. Changes occur that impact the body and mind, but with proper care, the journey ahead becomes easier. 

What is Menopause? 

Menopause mostly appears between the ages of 45 and 55. It denotes the end of a woman’s menstrual cycle. The body produces less oestrogen and progesterone during the normal menopause process. Having less of these hormones may cause: 

  • Hot flashes 
  • Sweating 
  • Fatigue 
  • Vaginal dryness 
  • Changes in sleep 
  • Mood swings 
  • Irritability 

The risk of several lifestyle disorders also increases post menopause. Some of them are: 

  • Weight gain 
  • Cancers of breast, etc. 
  • Heart disease 
  • Diabetes 
  • Depression

How do you stay healthy after menopause? 

Here are a few things you should include in your routine to maintain your health. 

  • Good Nutrition – A nutrient-dense, varied diet can help you avoid some of the health problems caused by menopause-related hormonal changes in the body. Vegetables and fruits, whole grains, and nuts should all be included in the diet. Non-vegetarian protein sources include fish, chicken, and dairy products. Vegans can substitute legumes, tofu, and quinoa for these. 
  • Exercise – Regular exercise is the most effective preventive measure for cardiovascular disease, cancer, and even mental health issues. It is as important as eating healthy food. 
  • Calcium & Vitamin D – Calcium is essential for bone, tooth, nail, and hair health. Calcium-rich foods include dairy products and fish. You also require more vitamin D to aid your body’s absorption of calcium. Fatty fish and fortified foods contain vitamin D. 
  • Emotional balance – It is critical to keep or develop hobbies and interests that allow you to learn new things and broaden your thinking and understanding of yourself and the world around you. This can be aided by good books, music, and art, etc.
  • Sex – If you have an active sexual life, consult your doctor about treatment options to reduce vaginal dryness and any other menopausal signs that may affect your lifestyle.

Benefits of exercise after menopause? 

Your body goes through several changes after menopause therefore it’s necessary to exercise during this phase. Regular physical activity helps in the following ways:

  • Prevents weight gain – Women tend to lose muscle mass and gain abdominal fat after menopause. Regular exercise and a nutritious diet can help prevent weight gain. 
  • Reduces the risk of cancer – Exercise after menopause helps you maintain a healthy weight, which might offer protection from various types of cancer, including breast and endometrial cancer. 
  • Strengthens your bones – A good diet can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
  • Reduces the risk of other diseases – Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise and eating well can counter these risks.
  • Boosts your mood – Physically active women have a lower risk of depression and cognitive decline post menopause. 

Bottom line 

Leading a healthy lifestyle is essential for staying healthy during the menopausal transition and later in life. This includes eating a diverse diet.

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.

Categories Children Diet

The Gluten-Free, Casein-free diet for Autism

Categories Children Diet Tags , , , , , , , , , , , , , , , , , Author kanupriya123 Posted on

The Gluten-Free, Casein-free diet for Autism

Children with autism need extra care and attention as they often experience symptoms like chronic diarrhoea, headaches, stomach cramps, poor sleeping patterns, and irritable behaviour. Many parents try different things and follow various diets to make their kids‘ journey smooth. There is a subset of autistic children with gut difficulties who may benefit from a gluten and casein-free diet.

What are Gluten and Casein?

Gluten is a protein found in wheat, rye milk, barley and foods made from them. For instance, bread, pasta, biscuits, breakfast cereals, etc. Casein is a protein found in cow, buffalo and sheep milk (to a lesser extent in goat’s milk) and foods made from them, for instance, cream, yoghurt and cheese.

According to the experts, Gluten and casein can worsen autism symptoms by causing inflammation in the gut.

What Is The GFCF Diet?

The gluten-free, casein-free (GFCF) diet is an autism diet that eliminates all gluten and casein from the child’s diet. Many parents of autistic children report that it aids in positive shifts in nature, sleep, and speech.

The diet is thought to work by removing two proteins that autistic children may be especially sensitive to: gluten and casein. These proteins are more difficult to digest and, in the case of gluten, can harm the gut.

How does the Gluten-free/ Casein-free diet work?

According to the theory, children with autism digest peptides and proteins in gluten and casein-containing foods differently than other people.

This discrepancy in processing may, in theory, exacerbate autistic symptoms. Some believe that the brain treats these proteins as if they were synthetic opiates. They claim that a child’s reaction to these chemicals causes them to behave in a certain way. The diet is intended to alleviate symptoms while also enhancing social, cognitive, and speech skills.

How to switch to a gluten-free/dairy-free diet?

Replacing foods with gluten and dairy can be tough for both parents and kids. Some kids have no trouble changing their diets, but others have sensory and behavioural difficulties that make it all the way more problematic.

  • Support is very necessary for the transition.
  • It is better to introduce new foods during quiet, stress-free times.
  • Let your kid explore new textures and tastes.

What to eat on a gluten-free / casein-free diet?

Adopting a GFCF diet is more than avoiding bread and milk. An optimal diet is balanced and full of nutrients. People with autism are oftentimes deficient in certain nutrients, so a food list for autism will contain foods with these nutrients. Fresh fruits and vegetables, nuts, beans, and eggs are adequate items to add to your food list. Here are alternate grains and milks that you can add to your child’s meal plans.

  • Rice (brown, red rice)
  • Sabudana or tapioca pearls
  • lentil flours
  • Chickpea flour
  • Quinoa
  • Millets
  • Kuttu (Buckwheat flour)
  • oats milk
  • Almond milk
  • Soya milk and tofu

A few crucial things to remember.

  • Use bean-based dishes and bake with alternative flours such as quinoa, rice, or sorghum flour.
  • You should avoid refined foods because many of these items include both hidden gluten and dairy products and the ingredient list might not identify them as GF/CF.
  • You can use almond milk, oat milk or soy milk, etc. as it’s accessible and healthy. Although be wary of the added sugars.
  • Become creative: Your child can savour ice cream with no dairy in it at all. Just mix a frozen banana with berries in your food processor and add chia seeds or almond milk for a little added protein depending on your kid’s preferences.

Takeaway

Some autistic kids struggle with changes, so gradually replacing gluten and casein foods with alternatives may be the best option.  Before making the change to a GFCF diet, consult a licensed dietician.

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.

Beat the heat with these cooling foods
Categories Other nutrition blog

Beat the Heat With These Cooling Foods

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Beat the heat with these cooling foods

The sun is out and the temperature is constantly rising! The scorching heat causes headaches, dehydration, and constant irritation. This is where air conditioners and coolers come in handy; however, this is only a momentary solution to the months-long dilemma. As the weather gets hotter, staying cool from within becomes an even greater priority for all of us.

Here are a few ways to keep your cool when it comes to food because what you eat could help you beat the heat.

  • Buttermilk or Chaas – Buttermilk, also known as chaas in the north, is the perfect drink to wash away the burning heat sensation in our bodies. The basic principle of making buttermilk is a spoonful of curd mixed with water, though different homes and regions add different ingredients to create different variations. Ginger, curry leaves, salt, jeera, pepper, mustard seeds, chilli, lemon, and coriander leaves can all be added and combined to give the existing buttermilk a new flavour.
  • Aam Panna – Summer is mango season, and Aam Panna made from unripe mangoes is a cooling antidote to the heat waves of summer. This drink, made from the pulp of the Kacha aam or Keri (mango) and mixed with sugar, jeera, mint and a pinch of salt, is also known to keep stomach related problems at bay.
  • Panakam – A South Indian speciality made from jaggery, water, ginger powder, salt, and powdered cardamoms. A variant of it, known as gol pani or jaggery water, is also popular in many Gujarati households. Jaggery is combined with water and a little lime juice in this recipe. This beverage provides quick refreshment.
  • Bel Sharbat – Bel sharbat or juice is a naturally healthy and tasty drink for the summer season. Wash the ripened fruit, cut it, and remove the pulp. In a utensil, combine the pulp and water doubled in volume. Mash them and put them in the water. Sieve this mashed pulp through a heavy strainer and extract the juice by pressing it with a spoon. Add sugar to the juice and, once thoroughly combined, add cold water. You can adjust the salt and cumin (Jeera) power to your liking.
  • Kulfa Saag – This is a very nutritious Hyderabadi vegetable. Boil leaves with a little salt until soft. Ground into a paste. Heat mustard oil. Splutter mustard seeds, cumin seeds, green chillies, coriander seeds and red chillies. Add kulfa paste. Saute for 2-3 minutes. Adjust salt and water as per taste and consistency required. Serve kulfa saag with roti.
  • Shrikhand – This sweet yoghurt dessert is famous in the western states of Gujarat and Maharashtra in India, served as a dessert or a side dish along with Puri. To make this delectable dessert, Yogurt is strained in a cloth to remove most of its water. It is chilled in the refrigerator for 6-7 hours. Later on, it’s mixed with different flavourings to make a flavoured Shrikhand.
  • Daab Sharbat – Coconut water is another healthy and delightful drink that is a must in the hot weather. It cools you down in just no time. Try this popular Bengali drink idea that you can effortlessly make with coconut water and tender coconut flesh. All you need to do is take iced coconut water in a glass and add some lemon juice to it. Put coconut flesh in the glass and enjoy this chilling drink.

Takeaway

There are many more regional foods and drinks that are both tasty and healthy. Perhaps, it is time to switch to some age-old simple recipes to beat the heat.

If you want to explore more healthy and flavorful food options, consult Kanupriya Khanna. She 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.

Categories Other nutrition blog

Parents’ First Month With a Newborn

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Parents’ first month with a newborn

“With every newborn baby, a little sunrise rises!”

God’s blessing has arrived in the house and you’re contemplating every little thing to provide for your little one. Hold your newborn’s fingers and step on this beautiful journey.

Caring for your baby

Your baby may be the only one born lately, but their addition to the home is a big change for everyone. Juggling your new role as a parent with all of your adult responsibilities in the first few weeks can be daunting and hard for even experienced parents.

What to expect

The first week is still a period of recovery and adjustment. Not only because of the likely tiredness from regular night feeding but also because one small infant can eat up the hours in a day! Prioritize any necessary domestic tasks and avoid trying to cram too many into a single day.

Feeding and mealtime routines for newborn babies

You can expect your baby to feed every 2-3 hours, around the clock, during the first few days and weeks of his or her life. If your baby is cluster feeding, it may be more frequent. Some new parents are concerned about cluster feeding because they believe it means their baby isn’t getting enough nourishment, but it is normal newborn behaviour and can help you stabilise your milk supply if you are nursing. Newborns should not go more than 4-5 hours without feeding because it can affect their weight gain and development.

Feeding may appear unstable in the beginning, but rest assured this is natural. Over the next few weeks, you’ll want to help your baby create a routine that ensures they’re fed every three hours during the day for the first few months.

Baby’s bedtime routines

For the first month, newborns sleep a lot and nap a lot, spending up to 20 hours a day asleep and no more than 60-90 minutes awake at a time. As long as your baby is placed on their back and a firm surface, there are many places where your baby can sleep safely, such as a crib, bassinet, or Moses basket.

After feeding your newborn baby and checking for anything which may be causing a disturbance, allow a little time to connect with your baby. They will also get solace from nearness and voice.

Settling the baby in a crib

When starting to settle your baby into the crib, it’s significant to remember that they have no context of what a crib is and that they are expected to sleep in it. Therefore, it’s vital to create a routine when leaving your baby to sleep.

White noise to soothe the baby 

Low-pitched sounds, such as rain or a steady mechanical thrum are ideal for use. White noise is most beneficial when used for both day and night sleeping and is kept on for the duration of the sleep. If your newborn wakes up restless, try to re-settle him or her in the crib or, if that goes wrong, repeat the holding and rocking method

Diapers for the little one

You can expect 1 or 2 wet diapers on your baby’s first day of life. This will increase gradually each day until day five. You can expect your baby to have 6 (or more) wet diapers per day after that. You should keep track of how many wet diapers your baby has because this is a good indicator of whether or not they are getting enough milk or formula.

Caring for yourself

It’s also a nice time to be gentle with yourself. It is crucial to recognise and respect the emotions that come with becoming a parent, so avoid attempting to follow ‘pre-baby’ routines. It makes no difference if you spend the entire day in your pyjamas; what counts is that you eat regularly and relax when you can.

Nourishment for the new mother 

Eat plenty of fruits, vegetables, whole grains, leafy greens, protein-rich foods, and omega-3-rich foods like nuts and seeds. Continue to take your prenatal vitamins or try an omega 3 fatty acid supplement, which has been shown to improve the brain development of nursing babies as well as your memory.

The emotional rollercoaster

Parenting can evoke beautiful but sometimes upsetting feelings and memories. There is no better time to seek help if you are having difficulty managing any anxiety, lack of confidence, persistent sadness, or feelings of depression.

Experts to the rescue!

Like many other new parents, you may benefit from the assistance of a lactation consultant, physical therapist, pelvic floor therapist, nutritionist, sleep consultant, or other professionals.

Takeaway

Postpartum care should be a continuous process rather than a one-time event, with services and support tailored to each person’s specific needs. If you are looking for solutions, consult Kanupriya Khanna. She 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.

Transform your Grandma's dishes into modern foods
Categories Other nutrition blog

Transform your Grandma’s dishes into modern foods

Categories Other nutrition blog Tags , , , , , , , , , , , , , , Author kanupriya123 Posted on

Transform your Grandma’s dishes into modern foods

Everyone remembers their grandma’s delicious recipes served to them during their childhood days. They were so nutritious and wholesome. They have shown us how to take pleasure in a variety of healthy foods. And so today we will talk about recipes made in aromatic kitchens filled with nostalgia.

In the present day, the taste buds of the kids and adults alike have changed. Children love burgers, pasta, and pizzas a lot therefore, it is essential for parents to add interesting dishes to their children’s diet. The good news is that you can transform some of your grandma’s dishes for your kids. They would simply love them.

CHEELA INTO PANCAKES

We loved our grandma’s cheelas. They were made of wheat flour, jaggery and were grilled to perfection with dollops of ghee. You can remake this recipe by adding chopped almonds, cashew nuts, and pistachios along with some beet root juice. This will help the pancakes retain the taste and flavour and at the same time look colourful. The kids love to try this different style.

CHICKPEAS CURRY TO SALAD

Chickpeas curry was a popular dish in most Indian households. We loved this lip-smacking curry prepared by our grandmas. We can modify it by boiling chickpeas and adding grated cucumber, carrots, finely chopped onions, tomatoes, and coriander leaves and all of this makes the food look colourful and refreshing. You can add shredded cheese to the new recipe too.

POTATO SUBZI INTO CHIPS

This recipe is one of my favourite recipes from my Grandma’s kitchen. I remember my grandma’s potato vegetable cooked to perfection. We can bring alterations to this recipe by half boiling the potatoes, cutting them into wedges then coating them with oregano, mixed herbs, olive oil, salt and red chilli flakes. Bake them at 180• C for 30-40 mins till they’re golden brown. Serve hot.

PALAK PANEER TO SPINACH PANCAKE

Palak paneer was cooked frequently by our grandmas for lunch. It was a simple dish cooked with onions, tomatoes, and paneer. We would fuss over it, and our grandmas used to coax us to eat it. The protein-packed leafy vegetable can be remade easily to suit the modern palate. Chop the leafy vegetable and blend it with pre soaked moong dal, water, and some spices like red chilli flakes, cumin powder, salt and ginger. The batter can be spread into a pancake and cooked on both sides till it turns crisp. Add some cheese or butter over it and serve this delicious snack.

MIX VEGETABLES INTO SANDWICH

Mixed vegetables were usually prepared by our grandmas during festive occasions. The traditional recipe consisted of vegetables like french beans, carrots, peas, cauliflower, pumpkin,etc.

Use some of the boiled vegetables like French beans, carrots, peas, cauliflower, and mash them. Add some mixed herbs, pepper powder, cheese, salt and red chilli flakes to it. Fill them in sandwich bread and grill till it turns golden brown. The tasty, yummy sandwich is now ready to be served.

GOBHI INTO CAULIFLOWER NUGGETS

Cauliflower curry or a dry cauliflower vegetable is a healthy vegetable and grandma loved to cook it for us. It continues to be a well-liked vegetable even today.

This vegetable can be made in a different way that would suit today’s modern tastes. Parboiled cauliflower can be brushed generously with butter, panko crumbs, salt, oregano, red chilli flakes, and mixed herbs. Then bake them at 180• C  till they are crisp. Sprinkle some Parmesan cheese and serve hot.

Bottom Line

These recipes will take you to your childhood days and connect with your old self as well as your kids. Apart from that, these lip-smacking recipes are nutritious too. To know more about the related health benefits, consult Kanupriya Khanna. She 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.

4 Ways to Help Your Child Form a Healthy Relationship With Sweets 
Categories Children Diet

4 Ways to Help Your Child Form a Healthy Relationship With Sweets 

Categories Children Diet Tags , , , , , , , , , , , , , , , Author kanupriya123 Posted on

4 ways to help your child form a healthy relationship with sweets 

There is a lot of fear associated with certain foods, which are often the sweeter foods: ice cream, cookies, and candy. Many parents believe that these foods are harmful to their children. We think it’s perfectly alright for kids to crave sweets. So, what should a parent do? Give our child candy all day? Or do you never serve them? Not-at-all. There is, in fact, a very happy medium. Let’s go over four strategies for helping your child develop a healthy relationship with sweets.

Where to start?

Let us return to the division of labour. If you’re unfamiliar with the concept, parents are in charge of what, when, and where children eat, while children are in charge of how much and whether they eat. That means we get to decide when and how much we serve these foods, and our children get to decide how much they eat.

Kids notice when we completely restrict sweets, shame them, or create a negative atmosphere around them. They may desire these foods even more.

Here are my four best tips for removing sweets from their pedestal, i.e., treating them like any other food and teaching your children to do the same.

  1. No Limitations!
    When I mention this, I am sometimes met with a look of surprise. “Do you mean I just let my daughter eat all the cookies? But she’s not going to stop there.” But I want you to take a good, hard look at this; is she truly never going to stop, or is that just your preconceived notion? What you discover may surprise you: when we allow children to eat as much as they want of a particular food, it ceases to be special. It assists them in learning self-regulation.
  1. Avoid referring to these foods as good or bad.
    Stop transforming sweets into something they are not: something that makes us feel ashamed or judged when we consume them. When we label foods as good or bad, we begin to assign judgement to those foods. Does eating a cookie make us a bad person? No, but this message of good and bad can be internalised by a small child. Food is food, and we must remember this if we are to instill in our children a healthy relationship with food. Simply call the foods what they are: “We’re having cookies.” “Ice cream is on the menu today.”
  1. Do not use them as a substitute for other foods.
    I dislike using sweets as a reward for eating other foods, or for anything else. I want you to consider the message you are sending when you offer food as a reward: “I have to eat my broccoli to get my candy (yum).” We’re making the sweet seem special once more.
  1. They can sometimes be served with a meal.
    Here’s another opportunity I get a lot of strange looks and stares. However, to put sweets on a level playing field, serve them with a meal. Consider this: when a child knows they will be having a cookie (ice cream, etc.) as dessert at the end of the meal, what are they thinking about throughout the meal?

Getting that cookie. But if we give them the cookie with the rest of the meal, they won’t be talking about it and asking for it the entire time. You don’t have to give them all of the cookies they want, but you do have to decide how many.

Takeaway

If children do not understand when more opportunities for candy or sweets will arise, this can heighten their anxiety, making them MORE likely to continue asking and obsessing over it.

Instead, focus on strategically using language to reassure them that more opportunities to eat candy are on the way. To understand your kid’s needs better consult an expert.

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.

healthy diet plan
Categories Nutrition Blogs, Other nutrition blog

Get Some Sunshine – Health Benefits of Yellow Fruits and Vegetables

Categories Nutrition Blogs, Other nutrition blog Tags , , , , , , Author kanupriya123 Posted on

Apart from regular greens, treat yourself with yellow fruits and vegetables. Luminous and nutritious – these food items not only add a bright color component to the meals but also offer several health benefits.

In this section, we have listed the health benefits of some of the most commonly used yellow foods.

•         Corn

Corn or maize is as healthy as any cereal grain. Rich in fiber, vitamins, minerals, and antioxidants-  this splendidly yellow coloured grain provides several health benefits. It lowers blood sugar & cholesterol level, soothes constipation and preserves healthy glowing skin.

•         Lemon

Lemon is high in vitamin C, a strong antioxidant that enhances the immune system. It is an effective treatment in relieving acidity and morning sickness during pregnancy . This food item should be added to your daily healthy diet plan.  

•         Yellow Capsicum

Milder in taste than the green ones, yellow capsicum is also called sweet yellow bell pepper. Rich in Vitamin A, C, and beta carotene – this vegetable is a real vision-booster. It also enhances the immune system and makes the skin look healthier.

•         Pumpkin & Squashes

Pumpkin and other squashes are a magical combo platter of vitamins A, C, iron, potassium, beta-carotene, and antioxidants. These immune-boosting food items combat diabetes, reduce the risk of cancer, regulate blood pressure levels, and improve eye health significantly.

Additionally, like many other hydrating fruits and vegetables, pumpkin & squashes are mostly made of water (about 90%). As a result, they, support normal bowel movements.

•         Mango

Mango, also known as the ‘king of fruits’ is everyone’s favourite. Unique in flavour, fragrance and taste this super luscious fruit is nutritionally rich and healthy. It contains antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate- all of which are essential to protect your body from different types of cancer.

This summer fruit is also rich in vitamin C and fiber. It aids digestion, controls high cholesterol level, treats pores, and gives a glow to your skin.

•         Banana

This curvy yellow fruit has a rich nutritional profile. A good source of potassium, magnesium, vitamins C, B6, and fiber, this fruit supports heart health, maintains a healthy nervous system and aids digestion. Easily available throughout the year, you must include this fruit in your healthy diet plan, on a regular basis.

•         Pineapple

This delectable tropical fruit is low in fat, rich in vitamins & minerals, and sky-high in fiber, water, and antioxidants. It aids digestion, is anti inflammatory and provides prevention against cancer.

Pineapple is also high in the amino acid tryptophan. This amino acid acts as mood-boosting neurotransmitters. Some studies suggest that regular consumption of pineapple can help control mental disorders.

If you want to have a balanced diet, include some yellow coloured fruits and vegetables in your meals. Radiant and bright, these super immune boosting food items will not only help you stay healthy and fit but will also add a little sunshine to your plate.

You must also include at least one portion of yellow food every day in your child’s diet plan and pregnancy diet plan. For diet tips and ideas get in touch with Kanupriya Khanna.  One of the best nutritionists in Delhi, Kanupriya will help you cash on the health benefits of yellow fruits and vegetables, in unique ways.

What’s more? You can also explore the website https://kanupriyakhanna.in/  to find some pregnancy nutrition plans and food recipes for kids.

Categories breastfeeding meal plan, Nutrition Blogs, Nutrition during lactation

Importance of Breastfeeding in Strengthening Your Infant’s Immunity

Categories breastfeeding meal plan, Nutrition Blogs, Nutrition during lactation Tags , , Author kanupriya123 Posted on

Till date, breast milk remains the best meal for the newborn baby for the first 6 months of its life. It gives the child a healthy start from the earliest moments of life.

 Have a read below to understand the importance of breastfeeding:

  • Rich in proteins, fats, carbohydrates, sugars, etc – breast milk contains all the essential nutrients that a baby needs for its growth and development.
  • As per research, breast milk contains ‘Probiotics’ – a substance which in turn serves as a nutrient source for healthy bacteria in the body. This substance not only protects the infant’s gut but also instructs the newborn’s immune system on how to appropriately respond to harmful bacteria.
  • Likewise, breast milk contains lymphocytes and macrophages – substances that produce antibodies. These antibodies boost the infant’s immune system and lower the risk of allergies and other chronic illnesses like gastroenteritis, diarrhea, irregular bowel movement, cold, flu, etc.
  • Some studies claim that breastfed infants stay healthier for a longer period. Such kids are less prone to developing obesity and other lifestyle diseases like diabetes, high blood pressure, cancer, etc – later in life.
  • What’s more? Health experts suggest that children who are exclusively breastfed have higher IQs than kids who are fed through bottles, nipples, and other modern supplies.

Post Delivery Diet for Breastfeeding
If you wish to provide the right nutrients to your baby, have a look at the breastfeeding diet plan below:

  • Dairy Products – Food items such as Milk, Paneer, Cheese, Eggs, etc. are rich in protein and calcium. These food items help form Casein in breast milk – an element that aids digestion and absorption of other nutrients.
  • Green and Leafy Vegetables – Broccoli, Kale, Peas, Mustard Greens, etc are all rich in protein and mineral content. It helps boost the nutritional value of breast milk. Moreover, the fiber present in these food items regulates the mother’s digestive system.
  • Fruits: A good source of vitamin B1, B2, B6, and C, fruits will increase the milk production in the body.
  • Pulses and Legumes – A good source of iron, folate, phosphorous, zinc, and B vitamin -this food can be a good inclusion in the breastfeeding meal plan.
  • Consume water and other healthy fluids – it will help you stay hydrated throughout the day.

Remember: Do not try diets to lose weight immediately. Give your body some time to normalize, before you plan to get back in shape. Ensure you consult a dietician before you make any major changes in your diet plan.

Kanupriya Khanna is one such dietician who can help you with a good breastfeeding meal plan. One of the best nutritionists in Delhi, Kanupriya will help you meet your nutrition needs during the breastfeeding period.

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Categories Diet During Pregnancy, Nutrition Blogs

What are Natural Sugars? How to Ensure Your Pregnancy Diet Plan Contains Natural Sugar?

Categories Diet During Pregnancy, Nutrition Blogs Tags , , , Author kanupriya123 Posted on

We all know too much sugar is bad for health. But then there’s always a discussion about natural sugar vs refined sugar, and you might wonder what the debate is all about!

Natural Sugar

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Naturally occurring sugars are the kinds found in foods like fruits, vegetables, milk, cheese, yogurt, etc. Basically, they are an inherent part of the foods. Consuming whole foods that contain natural sugar is okay!

Refined Sugar

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Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is a combination of glucose and fructose. We generally utilize brown and white sugars to sweeten cookies, cakes, desserts, coffee, tea, cereals etc. Moreover, packaged food items, such as chips, granola bars, flavoured yogurt, bread, condiments, tomato sauce, mayonnaise etc contain added refined sugars.

How the Body Metabolizes Sugar Matters

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How the body metabolizes the sugar in milk and fruits varies from how it metabolizes the refined sugar added to packed or processed foods. The fiber in fruit slows down metabolism, as fruit in the gut expands to make you feel full. Whereas the body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket. Moreover, since refined sugar gets quickly digested, you tend to eat more – thus leading to increased calorie intake and excess weight gain.

High sugar intake is also associated with some of the world’s most deadly diseases, including heart disease, diabetes, and cancer. Hence it’s important to include natural sugar in your diet instead of refined sugar.

How to Ensure Your Pregnancy Diet Plan Contains Natural Sugar?

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If you are pregnant or planning to be soon – here’s what you can do to ensure your pregnancy diet plan contains natural sugar:

1. Stock your fridge with fresh fruits and vegetables. Food items in your fridge will make or break your diet plan. Hence ensure you choose the healthy ones!

2. To stabilize your blood sugar level– have three small meals plus two to three healthy snacks every day.

3. Have a good breakfast and don’t skip meals. Your blood sugar will remain more stable if your food is distributed evenly throughout the day.

4. Include healthy protein in your diet during pregnancy. Eating a high-quality protein at every meal is the key to success. The best sources of protein are:

➢ Fish: Sol, tuna, salmon, mackerel,etc
➢ Poultry: Chicken, eggs and turkey
➢ Nuts: Almonds, peanuts, pistachios, cashews, walnuts, hazelnuts, etc
➢ Dairy foods: Milk, cheese, yogurt
➢ Miscellaneous: oats, quinoa, beans, lentils, legumes, seeds, etc

5. Do not include processed or packed food items in your diet during pregnancy. Avoid foods and drinks that contain refined sugars, such as sodas, soft drinks, desserts, cakes etc. It will cause your blood sugar level to spike.

6.Learn to read labels on food products, and eliminate those that contain high-content refined sugar.

If you need a precise pregnancy diet plan in order to control your body sugar level, contact Kanupriya Khanna. One of the best nutritionists in Delhi – Kanupriya will create a personalized pregnancy meal plan for you as per your health requirement!

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