Blog | Category | Child nutrition
  • Teach them young and watch them grow healthy.

    In Child nutrition On 08 August 2017

    The key to eating healthy in terms of children is attaining the balance between taste and nutrition. The best part is that one doesn%u2019t necessarily preclude the other.   Healthy eating can stabilize a child%u2019s energy, sharpen their minds and even out their moods! TV commercials and movies popularizing junk food, as a result, getting kids to eat well seem impossible. There are however, steps that parents can take in order to instill healthy eating habits in their kids thereby avoiding mealtimes from turning into a battle zone. Encouraging kids to eat healthy at an earlier stage can make a huge impact on their lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.   Ideally, children should eat at least 5 meals a day. So, snacking is necessary to prevent your child from feeling famished at lunch or dinner time. But it is important to ensure that they snack healthy! Snacking can, in fact, help your child get the adequate nutrients and prevent them from feeling irritable. In the case of picky eaters, snacks provide the necessary nourishment in between meal times.   Consider these nutrient-dense foods:   Fruits: Encourage your child to eat a variety of fresh fruits over fruit juice.   Vegetables: Serve a variety of fresh vegetables-especially dark green, red, orange vegetables, beans and peas.   Grains: Choose whole grains, such as whole-wheat bread, oatmeal, quinoa or brown rice.   Dairy: Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.   It is essential to note that every child requires, on a daily basis, macronutrients like Proteins, Fats and Carbohydrates along with Micronutrients like Vitamins (Vitamin A, B, C and D) and Minerals (especially Iron and Calcium).   Health Tips for Kids:   Sugars (white sugar, brown sugar, corn syrup, honey) supply a large amount of calories, with little nutritional value. Foods like candy, soft drinks, jams, and jellies so should be restricted in diet. Encourage your child to drink six to eight glasses of water each day. Regular exercise of about 20-30 minutes 3-4 times each week is a must. This could include walking, jogging, swimming etc. Allow your child to have special foods or desserts only on special occasions and not on everyday basis. 


    In Child nutrition On 09 August 2017

      Parents will always be concerned about their children. During the growing years, parents get apprehensive about issues such as immunity, height and eyesight. You can use some of these accessible foods in your diet which will make them stronger and healthier.   SOME OF THE FOODS INCLUDE:   IMMUNITY BOOSTERS: School going children tend to fall sick at times by catching some illness from school. Repetitive occurrences of falling ill cause the immune system to weaken. Immune system boosting foods include: Mushrooms, almonds, wheat germs, yogurt, spinach, sweet potato, broccoli, etc. Some tips to make a healthier meal include adding wheat germ to flour to make chapattis; mixing sweet potato and spinach with potato to make cutlets.   HEIGHT BOOSTERS: Your height depends on your genes and can be altered by external factors, diet and exercise to a specific extent. The height is determined by the Human growth hormone (HGH) which is secreted by the pituitary gland. Certain foods are able to enhance the human growth hormone secretion which can also help to increase height. A balanced diet inclusive of fish, eggs, milk, legumes, almonds, dairy products, sea foods, avocado, etc. are essential during adolescent years. Similarly foods like spinach, broccoli, pumpkin, peas, etc. are rich in minerals like magnesium, phosphorous, chlorides, iron and manganese. For eg. Soya beans can be used to make cutlets or filling in kathi rolls can be really beneficial during the growing years as it is rich in protein.   EYE SIGHT BOOSTERS: Exposure to the TVs, Computers and mobile phones, weaken the eye sight of children. Eye problems left untreated can worsen leading to serious problems. A balanced lifestyle with lots of exercise and good nutrition can protect children from eye strain and related eye issues. Foods rich in Vitamin C, Vitamin E, %u03B2 Carotene, Lutin help to prevent cataracts and macular degeneration. Spinach, broccoli, tomato, carrot, pumpkin, bell peppers, eggs and oranges can be consumed to improve the eye sight.   DIGESTION BOOSTERS: In today's world, children are plagued with digestive problems. Although digestive problems such as bloating, gas, diarrhea, constipation, and even inflammatory bowel diseases can stem from a horde of reasons, ultimately it comes down to bad or irregular eating habits.   Foods like curds, buttermilk, yogurt (contains probiotics i.e. %u201Cgood bacteria%u201D which are good for the bowels) can be really beneficial for the digestive system. Natural laxatives like papaya, banana, spinach, and pear can be added to your diet to provide relief from constipation. Also water is a simple remedy to relieve your digestion and constipation problems, so make your children drink enough water every day.

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Harpreet Pasricha

Famous Online Nutritionist, India 

Health and wellness pioneer Dietitian Harpreet Pasricha is the owner and director of Diet Dr Clinic, a leading chain of health and fitness clinics in India an 18 year veteran in the field is now available for online diet and nutrition consultations. Spreading diet and nutrition awareness and bringing healthy living concepts to regular households, Nutritionist Harpreet regularly shares diet & nutrition and wellness advice in leading newspapers and magazines dispelling diet myths, educating the general public on topics such as popular fad diets and steers readers towards a healthier lifestyle. A co- author of Nourish with Food and Flourish with Health, available both online and at major retailers. Harpreet Pasricha is a Indian pioneer when it comes to publishing nutritional and dietetic awareness in the country. 
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