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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

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.

diet elimination
Categories Other nutrition blog

What is the term “diet elimination”?

The majority of diets are intended to assist you in losing weight or improving your health. An elimination diet is not the same as a regular diet. This plan’s purpose is to help you feel better by identifying the foods that make you unwell.

What Is an Elimination Diet and How Does It Work?

Though there are various forms of elimination diets, they all work on the same principle: you stop eating particular items for a few weeks and then gradually reintroduce them one by one. This method can be used to detect food allergies, sensitivities, or intolerances that could cause unpleasant reactions.

“Reintroduction” is the next step. During this phase, you’ll gradually reintroduce foods to your diet while keeping track of your symptoms. Other tests may be performed by your doctor to determine which foods are causing your problems.

Once you and your doctor have identified the items that are causing your symptoms, you and your doctor can devise a new eating plan to help you avoid them.

People with a range of health issues linked to dietary reactions may benefit from an elimination diet.

To discover if certain foods are producing symptoms, consider an exclusion diet, such as:

• Bloating, gas, indigestion, or other stomach problems

• Joint pain

• Fatigue

• Headaches

• Frequent colds or immune system problems might cause brain fog.

• Anxiety, depression, or mood swings

Because this diet is so complicated, it’s critical to follow it safely and precisely.

An elimination diet should only be followed under the supervision of a medical practitioner.

What Are the Health Benefits of Following an Elimination Diet?

An elimination diet can assist you in determining which foods are making you feel ill. For folks with food allergies or intolerances, this might be a game changer.

Food allergies are on the rise, according to Food Allergy Research and Education (FARE). Food allergies affect around 32 million people in the United States, including 5.6 million children under the age of 18.

An elimination diet can also help with the symptoms of various medical disorders that are prompted by food allergies. Here are a few examples:

• Other gastrointestinal illnesses such as Irritable bowel syndrome (IBS) is a common gastrointestinal illness that causes symptoms such as diarrhoea, cramps, stomach pain, gas, and constipation. Elimination diets have been shown to assist some persons with IBS minimise their symptoms.

• Attention deficit hyperactivity disorder (ADHD) is a neuropsychiatric condition that affects roughly 7% of children and adolescents in the United States. An exclusion diet was successful in lowering symptoms for 30% of children with ADHD, according to a study published in BMC Psychiatry in 2020.

• Migraine is a neurological disorder marked by recurrent episodes of symptoms, most commonly debilitating headaches, that can have a negative influence on a person’s quality of life. Participants on an exclusion diet reduced their number of headaches from nine to six in a 2010 research.

• certain foods have been shown to exacerbate the symptoms of various diseases, particularly autoimmune and inflammatory conditions. An elimination diet can be used to treat a variety of health problems.

Effects of Weight Loss

An elimination “diet,” despite its name, is not intended to help you lose weight. In fact, for many people, eliminating foods or entire dietary groups makes calorie restriction more difficult.

On the other hand, some people with food allergies who follow an exclusion diet may feel better and lose weight, but this is unlikely to be due to the diet itself.

An elimination diet should be avoided by anyone with a history of eating disorders such as anorexia or bulimia, as it may induce dangerous behaviours.

Elimination Diets (Examples)

An elimination diet can be done in a variety of ways. Some plans have greater limitations than others. For example, you may need to eliminate just one suspected item, or you may need to exclude six or more foods.

The amount of foods you eliminate will be determined by your symptoms, probable triggers, motivation, and other variables. The most restricted elimination diets usually produce the best outcomes.

These foods are not included in the famous six-food exclusion diet:

• Milk, yoghurt, cheese, butter, and ice cream are examples of dairy products.

• Wheat-based foods like flour, bran, and gluten may be restricted.

• Eggs and egg-based condiments, such as mayonnaise and salad dressings, are common triggers.

• Edamame, soy sauce, and tofu are all soy-based goods.

• Peanuts and tree nuts are the most common culprits to avoid.

• Shellfish is one of the most prevalent food allergens.

The following foods are typically prohibited on an elimination diet:

• Citrus-based foods it’s possible that oranges or grapefruits are on your list of fruits to avoid.

• a few vegetables Tomatoes and peppers are frequently left out.

• Sweeteners made from artificial sources you may need to eliminate aspartame and other artificial sweeteners from your diet.

• Oils Certain oils and dairy-based butters may need to be avoided.

• Beans, peas, and all soy-based items fall into this category.

• Sugars it’s possible that candy and sweets will be limited.

• Other spices and extracts, as well as caffeine and alcohol, may need to be avoided.

In case you need a professional help, you can contact Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian, holding more than 18 years of experience in child nutrition. She is one of the best dietitians in Delhi if you are looking for nutritional advice for children.

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