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Child Dietitian
Categories Children Diet

Consult A Child Dietitian If Your Child Doesn’t Drink Much Water

Water is not just 97% of the planet but is also the most abundant substance that constitutes a human body. While we all know that blood transports oxygen and nutrients to all parts of the body; what most of us do not know is that it is plasma, the liquid part of the blood, that is the element that carries the oxygen carrying red blood cells, the immunity giving white blood cells, electrolytes, proteins etc. to the various tiny cells. And plasma is 95% water. So not only do we need water to keep the body temperature in check, help the kidneys flush out the toxins and to lubricate eyes, mouth and nose; but essentially, we need water to be alive.

Individual water requirement for individuals depends on many factors that include age, weight, activity level, weather conditions, state of fitness and even gender. Also it is important to note that the water source for the body are all direct and indirect fluid intakes starting from drinking water, milk, juices, other fluids to fruits and vegetables. It is key to note though that caffeinated beverages while may seem like increasing water intake, they actually dehydrate the body and thus increase the need for water.

A balanced diet, that includes the daily recommended fruits and vegetables, necessitates children to consume an average of 6 – 8 cups of water a day. For physically active children like my son the thirst levels are bound to be higher as the body loses water through the sweat on the field. So while he empties his water bottle (containing about 2 cups of water) while in the park for an hour and a half, my daughter drinks a cup of water only every hour and half.
The Institute of Medicine of the National Academies has a Recommended Daily Allowance and Adequate Water Intake Values that is given in the table below. These are only guidelines and parents should monitor the water intake based on other factors mentioned above. In case of much lower or much higher water intake a child dietitian should be consulted.

Kids Total Daily Fluid and Drinking Water Requirements

GenderAge RangeTotal Water (Lt/Day)
Girls & Boys4 to 8 years1.5 Ltrs
Girls9 to 13 years1.8 Ltrs
Boys9 to 13 years2 Ltrs
Girls14 to 18 years2 Ltrs
Boys14 to 18 years2.8 Ltrs
food recipes for kids
Categories Food Recipes For Kids, Recipe

5 Quick Food Recipes For Kids

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

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

Recipe 1: Pizza Parantha

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

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


Recipe 2: Oats Cheela:

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

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


Recipe 3: Apple & Peanut butter slices:

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

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


Recipe 4: Cheese sandwich:

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

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


Recipe 5: Frozen yogurt:

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

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

Enquire Now!
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