Food Recipes For Kids Archives - Kanupriya
  • Call: +91 93183 90897

Tag Archives: Food Recipes For Kids

Kanupriya   →  Food Recipes For Kids
Tricks for including Omega-3 fatty acids into Your Child’s diet
Categories Children Diet, Nutrition Blogs

Tricks for including Omega-3 fatty acids into Your Child’s diet

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

Omega-3 fatty acids are critical for a child’s nutritional needs. It cannot be overstated how important it is especially for a child’s brain health! Omega-3 fatty acids are important for overall health and can help a child focus, reduce hyperactivity, and lead to better memory, uptake and retention overall. It is critical that we provide high-omega-3 foods or supplements to growing children as much as possible.

What exactly are omega-3 fatty acids?

Omega-3 fatty acids are an essential fatty acid, which means that the body cannot produce them and they must be obtained from food or other sources.

The three main omega-3 fats are ALA, DHA, and EPA (the titles are confusing, so don’t memorise them).

DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are produced in modest amounts by ALA (alpha-linolenic acid), which can be obtained from foods such as certain oils, nuts, and seeds.

The DHA and EPA produced by this ALA are insufficient. As a result, you must consume it!

Fatty fish such as salmon, sardines, anchovies, and tuna provide DHA and EPA to the body.

DHA and EPA are critical for a child’s cognitive and behavioural development.

So, where may Omega-3 fats be found?

Although this is not an exhaustive list of omega-3-rich foods, there are a few items you can try to incorporate into a child’s diet.

• Fish and seafood, particularly fatty fish like salmon, tuna, and sardines that we’ve already discussed;

• Walnuts, flax, hemp, and chia seeds are examples of nuts and seeds.

• Oils from plants.

Even if parents do their best to provide nuts, seeds, and fish to their children on a regular basis, they may not accept them willingly or eat as much as they require. This is where supplements can help to fill in the gaps in your omega-3 intake.

Introducing omega-3 supplements to children

We’ve all experienced how tough it is to convince a youngster to take supplements, right? Omega-3 supplements, especially those in liquid form, make this even more difficult because they have an oily texture and can have an unpleasant fishy flavour. This may not be a problem if your child is older and can take a pill or gummy, but we’ll focus on liquids today.

So, here are a few ways to mask the fishy taste of omega-3 oil:

1. Toss it with your child’s favourite freshly squeezed juice: Citrus fruits, such as orange juice are best for masking the flavour and texture.

2. Toss with yoghurt in a smoothie or frozen yogurt along with fruits: The soft texture and strong flavour of flavoured yoghurt will help to mask the oil’s taste and consistency.

3. Add to nut butter and spread on toast, crackers, or fruit.

4. POPSICLES WITH FRUIT!: There’s nothing like a delicious fruity popsicle to cool off after a long day of school or activities. Before freezing, hide some omega-3 in the popsicles.

In conclusion

No matter how hard you try, not every child will accept an omega-3 supplement, but it is a crucial nutrient to include in their diet. Don’t give up.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in antenatal nutrition, can provide expert advice. 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.

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.

child dietician in Delhi | kanupriya
Categories Dietician, Everything, Nutrition Blogs

Ways To Keep Toddlers Occupied Indoors

Categories Dietician, Everything, Nutrition Blogs Tags , , , Author kanupriya123 Posted on

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.

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

Changing Your Cooking Method to Make Unhealthy Food Healthy

Categories Children Diet, Dietician for children, Nutrition Blogs Tags , , Author kanupriya123 Posted on

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.incontact-us/

Categories Nutrition Blogs, Recipe

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

Categories Nutrition Blogs, Recipe Tags , , Author kanupriya123 Posted on

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 and Covid, Nutrition Blogs, Recipe

Healthy Rajma Recipes for Kids During Lockdown

Categories Nutrition and Covid, Nutrition Blogs, Recipe Tags , , Author kanupriya123 Posted on
Highly popular in Indian cuisine – Rajma (kidney beans) is one of the best food items that can be included in your child’s diet plan. A good source of carbs, fiber, and protein, these beans can offer ample nutritious benefits to your growing toddler. Since Rajma is inexpensive and easily available in the market, you can prepare healthy rajma recipes for your kids during the lockdown. For quick and easy recipe ideas have a look below:

 

1) Rajma Salad:-  A quick and easy one pot Rajma dish.

 

Ingredients:
• 1 cup boiled rajma
• 1 tomato – finely chopped
• 1 boiled cucumber – finely chopped
• 1 onion – finely chopped
• 4-5 tbsp curd/yogurt
• 1 tsp mustard sauce
• ¼ tsp pepper
• Handful coriander leaves – finely chopped
• Handful mint leaves – finely chopped
• 1/2 tbsp lemon juice
• Salt to taste
Preparation:
• In a large bowl mix all the ingredients together.
• Add salt as per taste and garnish it with mint leaves and coriander leaves.
• Serve once ready.

 

2) Stuffed Rajma Paratha – It’s a perfect wholesome meal.

 

Ingredients:
• 1 cup wheat flour
• 2 onions finely chopped
• 1 cup boiled rajma
• ½  cup boiled mashed potatoes
•1/4 cup chopped onions
• 1 tsp red chili powder
• 1 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp garam masala powder
• Salt – to taste
• Oil as required
• Water as required
Preparation
• In a large bowl, first, knead the wheat flour to a soft dough (like chapati dough).
• Take a blender, and add boiled rajma. Make it into a coarse paste and transfer to another bowl.
• Now add mashed potatoes, onions, red chili powder, turmeric powder, coriander powder, garam masala powder to the rajma paste bowl. Mix everything well.  Now the rajma stuffing is ready
• Next, divide the flour dough into small portions. Stuff each portion with rajma mixture and roll them into a round disc – just like chappatis.
• Now roast the rolled parathas on a pan with little oil.
• Serve hot with curd or raita.

 

3. Rajma Soup – Simple and a healthy meal for kids.

 

Ingredients:
• 1 cup – boiled Rajma
• ½ cup boiled pasta
• 3 – 4 crushed garlic cloves
• 1-2 bay leaves
• 1 onion – finely chopped
• 3 tomatoes – finely chopped
• ½ cup finely chopped spinach
• ¼ cup finely chopped carrots
• ¼ cup finely chopped French beans
• Salt and pepper
• 2-3 cups of water
• 2-3 tbsp fresh basil leaves finely chopped
Preparation:
• Take tomatoes, onion, bay leaves and garlic and pressure cook for 1 whistle.
• Once cooked, remove the bay leaves from the mixture, and grind the vegetables along with water to form a soup.
• Now take a pan and add the soup along with the chopped veggies and the 3/4 basil leaves. Add boiled rajma and bring the soup to a boil.
• Add salt and pepper as per taste.
• Cook for  5 minutes, till you get the desired thickness of the soup
• Add pasta and the remaining basil leaves for garnish and serve hot.

 

4. Rajma Burger Patties: A healthy mid-day snack.

Ingredients:
• Burger breads
• 1 cup boiled Rajma
• ½ cup boiled quinoa
•1/4 cup grated beet root
•1/4 cup chopped onions
•1/4 cup grated carrots
•1/4 cup chopped French beans
• 1 -2 tsp ginger-garlic paste
• 1 tsp red chilli powder
• 1 tsp garam masala powder
• 1 tsp chaat masala powder
• Some fresh coriander leaves
• 1-2 tsp butter
• Salt, pepper to taste
Preparation:
• Take rajma and quinoa and blend it together in a blender to form a coarse paste.
• Next – combine all the remaining ingredients in a bowl. Mix well. Shape them into burger tikkis and roast on an iron skillet, with little oil.
• Take a burger bun and place the burger patty in it.
• Serve with salad leaves, sliced tomatoes and onions.
For more such kid-friendly recipe variations get in touch with Kanupriya Khanna. A well-known child dietician in Delhi – Kanupriya can help you and your child 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 and food recipes for kids.
Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Food Hygiene Tips During Corona Virus Disease Outbreak

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog Tags , , , Author kanupriya123 Posted on

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.

best nutritionist in delhi, Child nutrition Specialist Delhi, pediatric nutritionist in delhi
Categories Children Diet, Nutrition Blogs

Nutrition Advice for Your Young Athlete

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

Do you have young athletes at home? Ensure your young champ gets the best nutrition to support optimal growth and athletic performance. Whatever be the sport – eating right is your youngster’s secret weapon for top-notch performance.

To support your search for reliable nutrition advice for young athletes, we have listed down a few tips below:

Provide Protein Rich Food Items

best nutritionist in delhi, Child nutrition Specialist Delhi, pediatric nutritionist in delhi

Athletes need a good amount of protein to build and repair the hard-working muscles. Hence, ensure you regularly prepare protein-rich food recipes for kids who are athletes. One protein-rich meal a day will keep your child lively and energized throughout the day.

Protein-rich foods include: Poultry, meat, fish, eggs, beans, legumes, nuts, tofu, dairy, etc

Include Carbs for Energy

best nutritionist in delhi, Child nutrition Specialist Delhi, pediatric nutritionist in delhi

Studies show that athletes who participate in sports, such as soccer, volleyball, football, basketball, etc, should include more carbs in their diet plan. Carbohydrates are the main source of energy for the brain and body to function properly. It eradicates fatigue and allows the athlete to compete at higher levels for a longer time.

Carbs-rich foods include: Whole grains, whole wheat pasta, quinoa, brown rice, beans, whole oats, whole grain cereals, fresh fruits like banana, vegatbles like potato, etc.

Calcium and Iron are Important Minerals for Athletes

best nutritionist in delhi, Child nutrition Specialist Delhi, pediatric nutritionist in delhi

 

Calcium and iron are two essentials minerals for athletes. Ensure you include them in your child’s diet plan. Calcium helps build strong bones to resist breaking and fractures. While iron helps supply oxygen to the different parts of the body.

Calcium-rich foods include: Low-fat dairy products like milk, cheese, and yogurt.

Iron-rich foods include: lean meat, fortified whole grains, dried fruits, nuts and green leafy vegetables.

Pre-Game/ Practise snack

best nutritionist in delhi, Child nutrition Specialist Delhi, pediatric nutritionist in delhi

Ensure you feed your kid healthy snacks three hours before the event. However, your snack needs to be low in fats, since fat takes longer to digest. Instead, you can prepare a snack that’s moderate in carbs and protein. Examples like scrambled eggs, grilled vegetables wrap, vegetable soup, etc make a nutritious pre-game meal option.

Post-Practice Mini Snack

best nutritionist in delhi, Child nutrition Specialist Delhi, pediatric nutritionist in delhi

Foods that help replenish lost energy should be consumed after practice and game sessions. Health experts recommend including carbs in your child’s diet plan – post the game or practice session is over.  Sliced fresh fruits, low-fat yogurt, and smoothies are some of the best options to choose.

Hydration during the Game/Practice

best nutritionist in delhi, Child nutrition Specialist Delhi, pediatric nutritionist in delhi

Water should be the primary and the most important element in your child’s diet plan – if he or she is an athlete. Water will not only replenish lost fluids but will also help the child stay active and sharp throughout the day. However, avoid offering energy drinks or canned sports drinks. If your child isn’t convinced to drink plain water all the time, try preparing some infused water or fresh fruit juice at home.

Skipping Meals – Not allowed

best nutritionist in delhi, Child nutrition Specialist Delhi, pediatric nutritionist in delhi

 If your child is a serious athlete, ensure he/she doesn’t skip any meal. Incomplete or partial meals will make your child feel tired and worn-out.

That’s not all! Skipped meals also lead to binge eating later in the day. When kids skip the main meal of the day they end up loading on junk food, later in the day. This practice will not only hinder your child’s performance but will also make him/her physically weak later in life.

Lastly, remember that every child is different. So try to understand what works best for your child. If you wish to get a personalized diet plan for your athlete child – 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.

childs diet plan
Categories Children Diet, Nutrition Blogs

6 Reasons to Feed Children Sprouted Grains

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

Sprouted grains are simply whole-grain seeds that have just begun to sprout. The process of turning seeds into tiny little plants is quick and easy; however, the nutritional benefits they offer are huge. Hence, it becomes extremely important to include sprouts in your child’s diet plan since they contain 10 times more nutrition than other cooked food.

1. Abundance of Vitamins and Minerals

Sprouts are a prime source of vitamin A, vitamin B, vitamin C, and vitamin E. They are also rich in essential nutrients like folate, iron, vitamin C, zinc, magnesium, etc. So feeding sprouted grains is one of the best ways to ensure your child gets the maximum vitamins and minerals even in those few spoons of food.

2. Rich in Protein

Sprouts are a good source of protein and antioxidants. So include lots of sprouts in your child’s diet plan to help them stay stronger and energized throughout the day.

3. High in Fiber

Sprouts are powerhouses of dietary fiber which regulates digestion. They improve the chemical reactions within the body and boost the metabolic processes, specifically when it comes to digestion.

4. Increases Blood Circulation

With significant amounts of iron and copper, sprouts have the ability to boost red blood cells count in the body. This aspect further helps in supplying oxygen to various organs and cells to optimize blood circulation.

5. Creates Lesser Hunger Pangs

Sprouts keep the tummy full for a longer time thus preventing cravings between meals. So when you prepare food recipes for kids with sprouts, your child is less likely to grab fast foods in-between meals.

6. Builds Immune System

With a number of antioxidant properties, sprouts do act as a powerful stimulant for the white blood cells to fight diseases and infections.

Healthy and flavoursome – sprouts can be included in your kid’s diet plan in various ways. However, if you need ideas and suggestions in preparing unique food recipes for kids, contact Kanupriya Khanna. One of the best child dieticians in Delhi, Kanupirya will make your child’s meal planning task easy for you!

Diet Plan for Kids
Categories Children Diet, Nutrition Blogs

Winter Diet Plan for Kids

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

When the daylight hours get shorter and the temperature starts dipping, it becomes extremely important to focus on your child’s nutrition plan in order to keep them warm and comfortable during this season.

Here in this section, we have decoded your little one’s dietary needs for the winter season. Include these food items in your child’s diet plan, to ensure they enjoy a healthy chilly weather.

Dark Orange Vegetables
Orange food items such as sweet potatoes, pumpkin, and carrots are storehouses of beta-carotene, vitamin A & C, fiber and anti-oxidant. They are filling, inexpensive, and boast an impressive nutritional profile. Moreover, their mellow taste works in all kinds of recipes.

Root Vegetables
Root vegetables like turnip, beetroot, raddish, onion, etc provide warmth to the body. They are powerhouses of antioxidants, so they improve immunity and fight off illnesses such as cold and cough.

Dry Fruits, Nuts and Seeds
Filled with healthy fats, protein, magnesium, vitamin E, folate, and omega-6 fatty acids; dry fruits, nuts, and seeds are known to be wonderful superfoods. Ensure you include a handful of them in your kid’s diet plan daily.

Spices
Spices such as cinnamon, black pepper, cardamom, turmeric, cloves, etc tend to have antiseptic and antioxidant properties. In addition, they boost metabolism and stimulate blood flow which makes them perfect for winter.
So ensure you sprinkle a few spices over soups, curries, and gravies, while you prepare delicious food recipes for kids.

Honey
A tried and tested formula for winter, honey is known to have anti-oxidant and warming properties. Honey when mixed with grated ginger juice, provides quick relief from cough and throat ailments. If your kids dislike this combination, you can add honey instead of sugar in fruit salad, milkshakes, etc.

Jaggery
Consuming jaggery in winters helps you generate heat in the body. In addition, jaggery is healthier than sugar as it contains a number of vitamins and minerals like phosphorus, iron, magnesium, and potassium

Tip: You can prepare jaggery chana, chikki, gajak, laddoos at home and include it in your child’s diet plan, as a dessert post-meal.

Kids these days are always on the move. Right from schools, tuitions, to sports their day ends with multiple activities. However, with the help of a proper nutrition plan, you can ensure your child stays active and energetic throughout the winter season.

If you are searching for more tips on a kid’s diet plan – contact Kanupriya Khanna. One of the best child dietitians in Delhi, Kanupriya Khanna pioneers the science of healthy eating. An experienced and certified practitioner, she’ll help you with unique diet plans and food recipes for kids – be it any season.

1 2
Enquire Now!
close slider

    Send Message