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Healthy Weight Gain Foods for Babies & Kids
While weight gain in children is a primary concern for most Indian mothers, it is important to remember that your aim should be to ensure a balanced diet that provides your child with all the nutrition she needs to grow and stay healthy. This will automatically help the child attain a healthy weight. Offer your child three healthy, balanced meals daily and healthy snacks in between. A varied diet also ensures that she gets enough nutrients, various vitamins, and all the minerals required for the overall development of her brain and physique. In this article, we shall see the best and most effective baby weight gain food.
Also Read: Best High Calorie Foods for Babies
Video: 8 Healthy Weight Gain Foods For Babies and Toddlers
Why Is It Important for Your Kid to Eat Healthy?
The initial years of life are important to build healthy eating habits in kids. When you introduce your child to healthy food habits at an early age, they are likely to stay with her for life. It will also ensure less fights and fussy faces during mealtimes as she grows up. It will make your life easy when you’re travelling or eating out. Whether she should form a liking towards junk food or fruits and salads is for you to decide at this stage – of course we know what you would rather have your child choose! Besides healthy eating, you should also ensure that your kids are active and have enough time to play, especially in the sun. This helps build immunity and ensures fewer doctor visits.
How to Increase Weight in Children?
As per the US Centers for Disease Control and Prevention study,the ideal weight for children Or teens can be measured using their BMI-for-age percentile growth charts. Some kids do not seem to gain weight, and there could be multiple reasons. One reason is the genetic constitution of the underweight child’s parents. The baby may share similar physical attributes if both the mother and the father are lean. Metabolism also plays an important part in a child’s weight gain pattern. If your child is otherwise active and healthy, she will eventually meet the weight milestone for her age.
You can consider keeping a food diary for your child, noting likes, dislikes, preferences and allergies, and preparing weekly menus to make mealtimes fun and tantrum-free. Here are a few tips you can try to boost weight gain in your child:
Ensure that the child gets adequate exercise and indulges in physical activities so that her appetite is healthy.
Focus on providing a healthy, well-balanced, and nutritious diet and don’t just concentrate on weight gain.
As the child grows, introduce her to sports such as swimming, cycling, etc. Active participation in sports will help her work up an appetite and also help develop her physique.
Also Read: High Fiber Rich Foods For Babies
Best Foods for Weight Gain in Babies and Toddlers
While planning meals for babies and toddlers, parents will need to keep the child’s nutritional requirements in mind. Children must consume a well-balanced diet that will provide substantial and healthy calories. Parents also need to make mealtimes interesting so that their child looks forward to it and doesn’t become a fussy eater.
Some parents feed sugar-laden sweets to increase weight in babies; however, it is unhealthy and will eventually do your child more harm than good. There are plenty of healthy options that you can turn to, to increase your child’s weight. Here are the best foods for weight gain in babies and toddlers that you should include in their diet:
1. Breast Milk
Let’s start off with the most obvious suggestion there is – feed your child breast milk! It is recommended that a baby is exclusively breastfed during the first 6 months after birth. This is the most nutritious, easily digestible, perfectly balanced, and healthiest superfood that can build your child’s immunity for life. It also fosters the bond between mother and child. If your baby is active, looks healthy, is free of allergies, passes 4-6 stools a day, and wets 6-8 diapers, it indicates that she is getting enough breast milk. After 6 months of age, you can introduce liquids and semi-solid foods to your baby’s diet along with breast milk.
2. Bananas
This fruit is rich in potassium, Vitamin C, Vitamin B6 and carbohydrates. It is also loaded with calories, making it a great food for your baby to eat to gain weight. Mash bananas or serve them in a smoothie or shake. Steamed Kerala bananas can be mashed and fed to babies for great results. It can be a part of your baby bag while travelling and makes for a convenient snack.
3. Sweet Potatoes
Sweet potatoes are easy to boil and mash. They are tasty, nutritious, easy to digest, and healthy. They are also rich in Vitamin A, Vitamin C, Vitamin B6, copper, phosphorus, potassium, and manganese – the best nutrients to help kids gain weight.
Sweet potatoes are also loaded with dietary fibre. You can make tasty purees and soups from this vegetable.
4. Pulses
Pulses are full of nutrients. They are rich in proteins, magnesium, calcium, iron, fibre, and potassium. After 6 months of age, you can introduce dals in the form of soup or daal paani, which is one of the most popular weight gain drinks for children.
You can also feed well-mashed khichadi. Moong daal is easily digestible and is a good option for babies. Cook pulses with rice and/or vegetables for a nutritious and fibre-rich meal.
Around 7–9 months is the appropriate time to introduce your baby to some more new flavours and textures. Start feeding semi-solids, chunky, and mashed food. You can start giving your baby homemade porridge or cereals available as a ready mix in the market. For homemade cereals, you can wash daal, millets, pulses, and rice and sun-dry them. Afterwards, mildly roast the same and grind these in the mixer. Prepare multiple powders and store in labelled bottles for quick meal options. Use as and when required.
5. Ragi
Also known as finger millet or ‘nachani‘, this superfood is perfect to boost weight gain and the development of the baby. It is rich in dietary fibre, calcium, iron, proteins, and various other vitamins and minerals.
It is easily digestible and can be introduced to babies in the form of idli, dosa, porridge, malt, or cereals. Toddlers can have the same in the form of their favourite cakes, cookies, and puddings (made healthier, of course!).
6. Ghee
Ghee or clarified butter has high nutritional value. Introduce it around the 8th month of your baby’s life. A few drops of ghee can be added to porridge or sprinkled on top of mashed khichadi or daal soup.
Homemade ghee from milk or malai (cream) is the best option for you if you are worried about adulteration. It is a great food to help your baby gain weight in a healthy way. Remember to use ghee in moderation as consuming it in excess can upset the baby’s tummy.
7. Dairy
It will be appropriate to add dairy products like yoghurt to your child’s diet after age one. Yoghurt provides fat and nutritious calories for healthy weight gain in the baby. It also improves digestion, increases immunity and helps with gastric troubles. It can be made interesting by making yoghurt smoothies or shakes with added chunks of fruits in them.
Packed milk, butter, cheese, etc., should be introduced after 12 months of age or after taking the paediatrician’s opinion. Butter and cheese make food interesting for toddlers and add to the fat content required for healthy weight gain. Add a dollop of butter or a slice of cheese to enhance the taste of a dish served to your child.
Cow’s milk should only be introduced to your baby after she turns one. Ensure you include at least 2 glasses of milk daily in your kid’s diet until she reaches her teens. Milk can be made interesting by adding dry fruits or health mixes available in various flavours in the market. Overeating or eating less of dairy products must be considered, as too much or too little can cause trouble for your child. If your child has lactose intolerance or gastric problems after consuming dairy products, please consult the paediatrician.
8. Eggs
This protein powerhouse should be introduced to your baby only after she turns one. Eggs are rich in saturated fats, proteins, vitamins, and minerals; you can make several tasty dishes with them, omelettes, scrambled eggs, boiled eggs, egg rice, or French toast being a few options.
Care should be taken to check for allergies and to procure good quality, disease-free farm eggs to avoid health issues. Families who prefer non-vegetarian food can introduce meat or fish to the child’s diet after consultation with the paediatrician.
9. Dry Fruits and Seeds
Almonds, pistachios, walnuts, apricots, cashews, raisins and seeds like sesame, pumpkin, flax, etc., provide kids with adequate nutrients to gain weight. They can be added to food in many interesting ways. Powder them and add to your child’s milk or sprinkle the powder on top of cereals. You can also simply give them a handful of nuts and seeds to eat.
Peanut butter or almond milk are other tasty and healthy options your child will love. Almond milk especially is ideal for kids who cannot drink cow’s milk due to a dairy allergy or lactose intolerance. Dates syrup added to milk will make it an iron-rich food option for kids. It is often used as a weight gain drink.
10. Avocados
They are a rich source of Vitamin B6, E, C, K, folate, copper, dietary fibre, and pantothenic acid, and also have a high percentage of fat. Served as dips or spreads, avocados are an irresistible addition to any meal. You can even make a delicious and nutritious milkshake with avocados.
11. Chicken
Chicken is a rich source of easily digestible protein. Easily available and affordable, it helps your child build muscle mass and thus, gain healthy weight. Chicken is a versatile meal option and can be served in any form, be it in curries, as kebabs, or in salads too.
12. Tropical Fruits and Vegetables
Rich in natural sugars, essential vitamins, and immunity-building minerals, tropical fruits and vegetables are a must in every child’s diet chart. These include papaya, mangoes, and pineapples. Toss steamed vegetables in some butter or put together a colourful fruit salad for your child to tuck into at snack time.
13. Quinoa
This nutrient-rich grain is an excellent protein, fibre, and essential amino acid source. Cooked quinoa can be mashed or added to purees to increase calories and promote weight gain.
14. Makhana (Fox Nuts)
Makhana, also known as fox nuts or lotus seeds, is a nutritious, low-calorie snack. They are rich in carbohydrates, fibre, and minerals, making them an excellent choice for promoting weight gain in young children. Makhana can be roasted and crushed into a powder to sprinkle on dishes or given as finger food for toddlers.
15. Sattu
Sattu is a traditional flour from roasted grams (chickpeas or barley) commonly used in Indian cuisine. It is high in protein, fibre, and essential nutrients. Sattu can be mixed with water, milk, or yoghurt to make a nutritious drink or incorporated into porridge or baked goods to increase calorie intake.
16. Nut Butter
Natural nut butter, such as almond or cashew, are packed with healthy fats and protein. They can be spread on toast, mixed into porridge, or used as a dip for fruits, providing extra calories and nutrients.
17. Coconut Milk
Full-fat coconut milk is a creamy and nutritious alternative to cow’s milk. It contains healthy fats that can help promote weight gain in babies and toddlers when used in cooking or added to smoothies.
18. Chia Seeds
These tiny seeds contain healthy fats, fibre, and essential nutrients. They can be added to yoghurt, smoothies, or oatmeal to increase calorie intake and provide a nutritional boost.
19. Nutritional Yeast
Often used as a cheese substitute, nutritional yeast is a deactivated yeast that offers a savoury flavour and is a good source of protein and B vitamins. Sprinkling a small amount of nutritional yeast on dishes can enhance the calorie content and provide additional nutrients.
20. Camel Milk
Camel milk is an excellent alternative to cow milk with unique nutritional benefits. It is rich in proteins, healthy fats, vitamins, and minerals. Camel milk is also easier to digest for some individuals and may be suitable for babies and toddlers who have difficulty tolerating cow milk. It can be consumed as a standalone drink or used in recipes as a substitute for cow milk.
Remember, it is important to consult with a paediatrician or a qualified healthcare professional before introducing any new foods to your baby’s diet.
Age Wise Breakdown of Weight Gain for Kids
* Image Courtesy – www.parentinginshort.com
The weight gain pattern differs from baby to baby, and there is no absolute way to compare. However, doctors use a weight chart created on the basis of the average weight of Indian babies. Ideally, your child should follow the pattern, and her weight should be in a range similar to that indicated by the chart. Parents should refer to this chart as a general guideline only and to remember that the paediatrician’s advice is the best for any special requirement of your child.
1. Baby – 0 to 12 months
Your child will grow up fast in the first few months of infancy. Every month, your baby will gain weight and increase in height. You will be shopping for clothes quite often. Do ensure that your child gets enough sleep and is well fed, vaccinated as per schedule and is taken for regular check-ups. The baby is recommended to be exclusively breastfed during the first 6 months of her life and eventually introduced to other liquids or semi-solid foods while still being fed breast milk. Ideally, The baby should double her birth weight by 4-6 months.
2. Toddler – 12 to 36 months
This is an active phase in your baby’s life, and lots of development happens during this age regarding emotional and social growth. Your child will start exploring the world and will be exposed to other children in daycare or when you take her for a stroll in the neighbourhood. Immunity and food habits that were built up in the first year will now be even more important. The weighing scales will show fluctuations based on various factors and emotional state of mind, anxiety of separation from parents, new environments, and changes in diet and food habits.
3. Preschoolers – 4 to 6 years
The qualities, habits, and other developmental aspects the child picks up at this age will last for a lifetime. Your preschooler’s hectic schedules and active lifestyles will call for an increased calorie intake and a variety of nutritional food. On average, she will put on about 2 kilograms per year.
4. Children – 7 to 12 years
As she moves from being a preschooler into the age group of preteens, your child’s nutritional requirements will increase, and her weight gain will stabilise. She’ll gain about 3 kilograms per year during this phase. She will have the same food as other family members at this age.
Diet Chart for Children to Gain Weight
Diet charts can be in the form of weekly menus or meal plans that cover all the required nutrients to be included in a kid’s diet. They can be put up with interesting pictures of food on your refrigerator. You can ensure that both you and your child (if she’s old enough) participate in making the menu exciting and mealtime fun. Every week, you can introduce new food and expand the options available to your child.
The diet chart changes with every age group. Ensure you include portions of fruits, vegetables, dairy, starch, and proteins to make it a well-balanced meal.
How to Get Kids to Eat Healthy?
Your kid will follow in your footsteps. Therefore, you must lead by example for your child to follow healthy eating habits. For example, if you survive on packaged junk food, you cannot restrict your child from doing the same. Here are some things you can try to make your child develop a taste for healthy foods.
Healthy Eating Tips
Make mealtimes interesting and pleasant by introducing colourful plates, cutlery, music, etc. You can occasionally take your child outdoors to the park for a picnic meal.
Do not rush feeding time. Have patience, and, if required, have other family members take out the time to feed your child. Not only will this help foster healthy relations between them and the child, but it will also take some of the stress off of you, so that you can do other things as well.
Sometimes, kids refuse to eat. Don’t force-feed your child or get angry. Patience is key; you will have to try introducing the food on another day or another way.
Keep track of allergies the kid might develop. It could be to nuts, gluten, fish, or she could develop lactose intolerance. Seek immediate medical assistance, and do not try to resolve it through self-medication.
Have set mealtimes so that the child’s body cycle is set accordingly. Do not feed her in between mealtimes.
If at all your little one is hungry but it isn’t time for a meal yet, tide her over with healthy snacks, like raisins or fruits.
Overeating as well as eating too less, should be discouraged.
Keep your child well-hydrated. Often, it could be thirst that makes your child think that she’s hungry. Provide her with a glass of water if she complains of hunger at odd times or between meals.
Provide your baby with homemade meals. While travelling, stick to healthy options like fruits rather than junk or unhygienic food.
As your child grows, include her in choosing meal options and let her help you with cooking. She will be more accepting of the food served to her if she has a hand in choosing or preparing it.
Junk food gets a lot of positive marketing, making it quite appealing for kids despite all its negative effects. Healthy food, on the other hand, doesn’t get enough praise! Well, that’s up to you to change. When you take your child shopping for food and produce (which you should do regularly), tell her of all the advantages she can gain by choosing an apple over a chocolate bar. Make it fun and entertaining, just the way kids like it, so that the next time you go shopping, your child runs to the healthy foods section because she wants to!
Introduce new foods at weekly intervals along with her favourite foods. Appreciate her when she tries out something new.
FAQs
1. Do Children Gain Weight Before Growing in Height?
Yes, it is common for children to gain weight before experiencing a growth spurt in height. During periods of growth, the body undergoes various changes, and weight gain often occurs due to the body preparing for increased height. These changes include muscle mass development, bone density, and an increase in overall body size. Weight gain is a natural and necessary part of growth and is usually followed by a growth spurt in height. However, the timing and rate of growth can vary among individuals.
2. Why Is My Baby Not Gaining Weight Quickly?
There could be several reasons why a baby is not gaining weight quickly. Some possibilities include inadequate calorie intake, digestive issues, medical conditions, or poor feeding habits. It is important to consult a healthcare professional to determine the underlying cause and appropriate steps to address the issue and help baby gain weight faster.
Do remember that maintaining healthy eating habits in children is more important than having them reaching a target weight. Let your child consume a healthy and wholesome diet, and she will eventually reach a healthy weight. If you are concerned about your child not putting on weight despite trying the above tips and foods, consult the doctor. He will be able to evaluate the situation and prescribe weight gain supplements for children if required.
References/Resources:
1. About Child & Teen BMI; CDC; https://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html
2. Nutritional Value of Milk; Food and nutrition; https://www.moh.gov.sa/en/HealthAwareness/EducationalContent/Food-and-Nutrition/Pages/milk.aspx
3. Yogurt, Greek, plain, nonfat; U.S Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/330137/nutrients
4. Avocados, raw, all commercial varieties; U.S Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
5. Sweet potato, raw, unprepared (Includes foods for USDA’s Food Distribution Program); U.S Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
6. Market Intelligence Report: Makhana; agrieexchange; https://agriexchange.apeda.gov.in/Weekly_eReport/Makhana_Report.pdf
7. Patient Education Resources; St. Jude Children’s Research Hospital; https://together.stjude.org/en-us/patient-education-resources.html
Also Read:
Best Finger Foods for Babies
Introducing Solid Food to Infants
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Foods to Eat & Avoid During Cold and Cough for Babies, Toddlers and Kids
If your bundle of joy has a cold and cough, it must be really hard for you to see him suffer. Your child may have a poor appetite during this time and he may even refuse to eat. But not getting adequate nutrition can slow down his body’s natural response to fight infection. You must make sure that he eats the right food to get him immune system back on track. Read this article to find out which foods you can give (and avoid) to your child when he has a cold or cough.
Video: Foods to Eat or Avoid During Cold and Cough for Babies and Kids
Recommended Foods for Cough and Cold for Infants, Toddlers and Children
Giving nutritious foods to a baby which can be digested easily by him would be the best option. Here are some foods you should include in your child’s diet if he has a cough or cold:
1. Breast Milk
If you have a newborn or a baby below six months of age, breast milk will be the only source of nutrition for him. Breast milk, being a good source of antibodies, can strengthen the immune system of a child. Check to see if your baby is congested before you start feeding your child, as congestion can prevent your infant from feeding adequately.
2. Barley Water
Suitable for infants who are at least six months old, barley water is a great remedy for fever, cold, and cough. However, it is not suitable for children with gluten allergy and caution must be exercised if a family member has such an allergy. This is because the allergy might have been passed on to your child and you could be still unaware of this fact.
3. Applesauce
Also known as stewed apples, these are easy-to-digest and can help a baby stay hydrated. They come in handy during a cough and cold as they replenish the body’s fluid supply.
4. Rice Water or Gruel
Recommended for babies who are above six months of age, rice gruel is a soothing home remedy for a cough and cold. Rice water boosts the immunity of a child thereby helping him combat any infection.
5. Sweet Potatoes
Sweet potatoes are a rich source of nutrients and strengthen the immune system. They also help the body in producing white blood cells. Sweet potatoes can be consumed in the form of porridge or you can mash and puree them for your little one aged six months and above.
6. Carrots
Carrots have medicinal properties and eating carrots can enhance the immune system and keep away bacteria and viruses. You can steam and mash the carrots to give it to your baby. You can also puree them or make carrot soup. However, give it your baby only if he is above six months of age.
7. Pomegranate Juice
The antioxidants in pomegranate juice can help subdue your child’s cold. Make pomegranate juice and add a bit of pepper powder and dry ginger powder to it. Give it to your baby if he is 6 months or older. This juice will help provide him relief from a cold and cough.
8. Moong Dal Porridge
Moong dal porridge is a wholesome and filling food for babies suffering from cold. It can be given during lunch or dinner. Suitable for children seven months and older, it is a soothing dish that you little one will enjoy.
9. Curd Rice
If your child is over eight months of age, you can feed him curd rice with a little seasoning of ginger and cumin seeds any time he is unwell. If your child has a cough or a cold, ensure that the curd you serve him is at room temperature and not too cold or sour.
10. Idli and Dosa
Steamed idli and dosa make great comfort food and can be given to kids when they are unwell and don’t feel like eating. You can give idli or dosa at any time of the day to your child if he is eight months or older. You can also offer chutney or some homemade jam as a dip.
11. Sabudana Porridge
Sabudana is also known as sago; it is a good source of starch and can give your child a dose of energy. As it easy to digest, it is a preferred choice for children when they are sick. You can make sabudana porridge, serve it with vegetables, or you can simply give the water. It is good for babies aged seven months or older.
12. Broccoli
Rich in antioxidants, broccoli is a good pick for combating infections. It energizes the body’s immune system and is suitable for children over eight months of age. You can make broccoli soup or puree for your little one. He will soon feel better.
13. Tomato Soup
Almost all of us like tomato soup; it is tasty and healthy. And the good thing is that it can be even given to children older than eight months of age. It constitutes a healthy dose of Vitamin C – you can mix some mashed rice in it before offering it to your baby.
14. Mashed Potatoes
Mashed potatoes taste delicious and can be quite filling for a baby. Made from boiled potatoes, they usually appeal to children of all ages and can be introduced from eight months onwards.
15. Dalia
Being soft food, it can be swallowed easily, especially if a child has a throat irritation or pain. It can be made without milk to speed up the digestion process when a baby is sick. Dalia can be given to babies who are eight months and older.
16. Citrus Fruits
Drinking orange juice or lemon juice can help prevent cell damage while easing congestion and thinning out mucus. Make the juice with lukewarm water and add a dash of honey. It is generally recommended for children who are one year or above.
17. Turmeric Milk
A little turmeric powder mixed in warm milk with a dash of pepper acts as a natural antibiotic and can cure a cold as well as throat infection in babies who are one year or above.
18. Mushroom Soup
The health benefits of mushrooms are plenty, and their ability to keep infections away is well known. You can give warm mushroom soup to your baby; it is great comfort food for toddlers with a cold and cough. It is usually given to children who have attained the age of one.
19. Poha or Beaten Rice
It is soft and can be chewed by babies easily. Poha is also easy-to-digest and makes for a filling meal, especially for a child who is unwell. You can give poha to your child if he is 1 year or older.
20. Tulsi Water
Tulsi or Indian basil can provide relief from a cold and cough. Boil a few leaves of tulsi in half a litre of water for about 5 minutes. Strain and give it to your child. You can give it to babies above 6 months of age.
21. Garlic Lentil Soup
Just like rice water, dal ka pani is good for babies. But if your baby has a cold and cough, you can give him garlic and lentil soup. Garlic has antiviral properties and can boost the immune system. Its antiviral properties can prevent infections and speed up the healing process.
22. Ajwain Water
Giving ajwain water can also relieve cough and clear chest congestion. Boil a tablespoon of carom seeds in water for some time. Let it cool then strain the liquid, then give it to your baby at regular intervals.
23. Bone Broth
Bone broth is made by simmering bones and connective tissue for several hours. It is rich in nutrients like collagen, which can help to support a healthy immune system. Bone broth can be served independently or used as a base for soups and stews.
24. Soup With Turmeric
Turmeric contains a compound called curcumin, which has anti-inflammatory and immune-boosting properties. For flavour and health benefits, you can add turmeric to soups, stews, and other dishes.
25. Oats
Oats are a good source of fibre, which can help to boost the immune system and reduce inflammation. They are also a good source of zinc, which is important for immune function. Serve warm oatmeal with cinnamon and honey for added flavour.
26. Chicken Soup
Chicken soup is a time-tested remedy for coughs and colds in adults and children. It is believed to reduce inflammation, soothe the throat, and provide essential nutrients that can help the body fight off infections. Chicken soup is easy to digest and provides much-needed hydration.
27. Ginger Tea
Ginger is known for its anti-inflammatory and immune-boosting properties. Ginger tea can help to soothe a sore throat, reduce coughing and congestion, and ease nausea. Simply steep fresh ginger in hot water and add honey to taste.
28. Honey
Honey is a natural cough suppressant that can help to soothe irritated throats and reduce coughing. It also has antimicrobial properties that can help to fight off infections. Add a teaspoon of honey to warm water or tea for children over one.
29. Yoghurt
Yoghurt contains live cultures that can help boost the immune system and fight infections. It is also a good source of protein, which is essential for building and repairing tissues. Choose plain yoghurt and add fresh fruit for flavour.
30. Berries
Berries such as strawberries, raspberries, and blueberries are rich in antioxidants that can help to reduce inflammation and boost the immune system. They are also a good source of vitamin C, which is important for a healthy immune system.
31. Cherry
Cherries are important for a healthy immune system. They are also a good source of fibre, which can help to reduce inflammation. Include cherry in your diet for good immunity.
32. Quinoa
Quinoa is a good source of protein, which is important for building and repairing tissues. It also contains fibre and vitamins that can help to support a healthy immune system. Serve quinoa as a side dish for dinner.
These are some recommended food for kids during cold and cough, which you can give and relieve.
Foods to Avoid During Cold and Cough
You should avoid including certain foods in your child’s diet if he has a cold and cough. This is because some fruits and vegetables are likely to have a cooling effect and can lead to respiratory infections. These include:
1. Refined Sugar and Sweets
Too much sugar is not good for anyone, especially for babies and toddlers. Hence, sugar and sweets laden with sugar should not be given to a child with a cold or cough.
2. Dry Fruits and Nuts
Your child may find it hard to chew or swallow dry fruits and nuts if he has a cold or cough. There is also a risk of sticking pieces in his throat if he coughs while eating. So it’s best not to give dry fruits and nuts. However, you can give them in powdered form – add the powder to his milk and porridge when he is sick.
3. Spicy and Oily Foods
Spicy or oily food can irritate the throat and worsen your child’s cough and cold. Thus, it is best not to give them to your kiddo.
4. Dairy Products
Dairy products like milk, cheese, and yoghurt can thicken mucus and worsen cough and cold symptoms. Avoid giving dairy products to children who are experiencing cold and cough.
5. Processed Foods
Processed foods like chips, crackers, and pre-packaged snacks are often high in salt and preservatives, dehydrating the body and worsening cough and cold symptoms. Choose whole, unprocessed foods instead.
6. Fried Foods
Fried foods are high in fat and can be difficult to digest, worsening cough and cold symptoms. Avoid fried foods instead of baked, grilled, or steamed foods.
7. Sugary Drinks
Sugary drinks like soda and juice can dehydrate the body and weaken the immune system, making it harder for the body to fight off infections. Avoid sugary drinks and, instead, opt for water or herbal tea.
The above-mentioned food for babies in cold and cough should be avoided, and you will be good to go!
Tips to Feed a Child Suffering From a Cough and Cold
If your munchkin is unwell, he is bound to get cranky and may fuss while eating. Here are a few things you should keep in mind to make sure he gets the required nourishment:
Babies six months and younger should be breastfed or given formula if they have a cold and cough.
Babies 6 months and above should have frequent small meals instead of big meals thrice a day.
If your baby’s doctor prescribes oral rehydration solution (ORS) to your toddler, give it to your child as and when required.
If your baby does not want to eat something, give him what he wants. Do not force-feed your sick child.
If your baby is above six months old, ensure he stays hydrated. Offer him different types of fluids. These can include water, milk, broth, and fresh fruit juice made with slightly warm water.
You should follow these general guidelines if your child is down with a cold or cough. However, if there are symptoms like wheezing or ear pain, it is best to consult a doctor immediately, as it can be an ear infection or something more serious. Also, do not introduce new foods when your baby is ill, as these can aggravate the symptoms or cause allergies, worsening the matter. Consult your doctor if your child’s condition doesn’t improve over a few days. Since dehydration is possible because of infections, keep an eye on your child; note these early signs to ensure you can get your child the help he needs immediately.
References/Resources:
1. Colds in children; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722603/; October 2005
2. Foods and Drinks to Avoid or Limit; Centers for Disease Control and Prevention; https://www.cdc.gov/nutrition/infantandtoddlernutrition/foods-and-drinks/foods-and-drinks-to-limit.html; May 2022
3. Mayo Clinic Staff; Cold remedies: What works, what doesn’t, what can’t hurt; Mayo Clinic; https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403; June 2022
4. Sanu. A, Eccles. R; The effects of a hot drink on nasal airflow and symptoms of common cold and flu; Rhinology; PubMed; https://pubmed.ncbi.nlm.nih.gov/19145994/; December 2008
5. Rennard. BO, Ertl. RF, Gossman. GL, et al.; Chicken soup inhibits neutrophil chemotaxis in vitro; Chest; PubMed; https://pubmed.ncbi.nlm.nih.gov/11035691/; October 2000
Also Read:
How to Deal with Dry Cough in Babies
Home Remedies for Children’s Colds and Flu
Cold and Cough Medicine for Infants and Children
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Best Foods to Increase Height in Children
Helping children grow to attain their optimum height is often a big concern for parents. Of course, there’s nothing wrong with your child being short for his age or growing at a slower rate than his peers. However, sometimes, comparatively shorter kids are made fun of, which may make them fearful and impact their self-confidence. Inadequate nutrition can stunt the growth of a child, no matter how strong his genes are (2). In this article, we’ll provide you with the top foods to increase height for a child.
The Relationship Between Food and the Height of Children
If you and your partner are tall, the chances of your child being tall are very high. Similarly, if both parents are short, the child will also mostly be on the shorter side. But what a lot of parents are unaware of is that it is in their hands to enable their kids to grow to their full height, which might be more than their genetically determined height, if the recommended diet to increase height in children is followed. It might not make a dramatic difference, but it can boost the predetermined height of the child by a couple of inches.
A child starts growing almost instantly after birth. It is important to know that women reach their full height approximately by age 19, and men can grow up until age 25. In our bodies, the pituitary gland plays the biggest role in determining our height. The pituitary gland secretes the Human Growth Hormone (HGH), which is responsible for an increase in height. A number of foods can help stimulate the function of the human growth hormone so that one can achieve the maximum possible height in their growing years.
When it comes to the relation between food and child growth, you should understand what nutrients help the child and how. Read on for a list of foods that can help your child grow tall.
So, which are the foods that can help children grow taller naturally? To understand this, let us look at the nutrients that help your child grow and the foods that contain those nutrients.
Nutrients Essential to Achieve Optimum Height
Here are some essential nutrients to achieve height in kids.
1. Proteins
This is one of the most important dietary factors when it comes to boosting height in kids. Protein is essential for building, developing and maintaining muscles and tissues in the body. In a 2013 study, it was stated that higher protein consumption during infancy and early childhood is strongly linked to heightened growth and an elevated body mass index in childhood (1). Protein deficiency can lead to stunted or abnormal growth as well as low muscle mass. Hence, you should ensure that your child’s diet is balanced with enough proteins.
2. Minerals
Certain minerals in food are essential for supporting a child’s growth in terms of height. Foods rich in iron, magnesium, phosphorus, iodine, manganese, and fluoride are known to enhance growth in children and teenagers. Calcium is crucial as well, as it not only supports growth but also makes the bones strong.
3. Vitamins
When it comes to bone health and height, Vitamin D plays a crucial role. This is because it helps in the absorption of calcium in the body. A deficiency in Vitamin D can lead to not only weak bones and stunted growth but can also have a negative effect on height. Apart from this, the other vitamins essential for proper growth in kids include Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, riboflavin, ascorbic acid and Vitamin F. Vegetables and fruits rich in vitamins are essential in a healthy, balanced diet.
4. Carbohydrates
Carbs are usually considered harmful, but they are actually essential in a diet for kids to increase their height. Carbohydrates give energy to the body, especially in the case of kids. Having said that, you obviously need to ensure that your child’s diet comprises healthy carbohydrates. The carbohydrates he consumes should be from whole-grain foods like wheat and cereals. Food comprising refined flour, such as pizza, burgers, and white bread, is rich in carbohydrates that can be harmful.
Besides carbohydrates, proteins, vitamins and minerals, your child also needs the recommended amount of omega-3 and omega-6 fatty acids in his diet to ensure good health and optimum height. Encourage your child to pick foods which contain these nutrients when making meal choices.
Foods That Help to Increase Height
There are plenty of natural ways to help children grow taller. One of them is the essential diet. Your child can get the above-mentioned nutrients from a variety of foods. Here are some foods that help kids grow:
:
1. Dairy Products
Dairy products like milk, cottage cheese, and curd are all high in essential minerals like calcium and vitamins like A, B, D, and E. Milk is also a good source of protein and calcium, which helps in the cell growth and bone development of the baby (8). No child’s diet is complete without a big glass of milk every day. Yoghurt is a great option, too!
2. Eggs
Boasting 13 essential micronutrients (i.e. biotin, choline, riboflavin, pantothenic acid, vitamin B12, vitamin A, vitamin E, folate, vitamin D, magnesium, calcium, sodium, potassium, phosphorus, and zinc), eggs are essential additions to your child’s diet if you want to boost his height (7). The white in the egg (or albumin) is 100% protein. in fact, there are nine deemed essential amino acids that a human body cannot produce on its own and needs to source from outside food (5). Surprisingly, eggs are a powerhouse of all these essential amino acids, while plant-based food sources may lack one or two amino acids (3) (4). So, if you want to keep the fat away, you can feed him only egg white and not the yolk. The best part about eggs is that they can be prepared in so many ways that your child could have them every day and not get bored! From the humble boiled egg to tasty omelettes, there are a variety of ways to cook eggs!
Caution:- Do not eat raw, half-boiled, or refrigerated eggs during pregnancy to keep yourself away from bacterial infection (6).
3. Chicken
Chicken is also high in protein, just like eggs; in fact, it is one of the highest protein-content items among animal-based foods. Chicken helps build your child’s tissues and muscles, which, in turn, helps him grow taller.
4. Soybean
This is another underrated nutritious food that helps boost your child’s health and height! It is rich in proteins, folate, vitamins, carbohydrates and fibre and is a good alternative for those looking for vegetarian protein options as it is equivalent to animal protein (10). It has even been researched that women who consume soy have less chance of contracting breast cancer (9). Tofu made from soybeans is beneficial for health, too!
5. Banana
Rich in potassium, manganese, and calcium, the humble banana is a simple fruit which can really help in boosting your child’s health.
6. Nuts and Seeds
Nuts and seeds are also great foods to give your kid when he is growing. Nuts and seeds are rich in essential minerals and vitamins as well as healthy fats and amino acids, which are vital for growth. You can add them to breakfast cereals or other breakfast preparations or give them to your child as a snack.
7. Leafy Green Vegetables
Your kid might make a face when he sees green veggies, but you know how good they are for him! Green veggies like broccoli, spinach, peas, okra and brussels sprouts are rich in essential minerals, vitamins, calcium, and fibre. All these elements are imperative for good overall growth and development. Green veggies should be included in his diet, no matter how many excuses he makes not to eat them! If your little one is lactose intolerant, then green leafy vegetables are the best alternatives as the calcium and vitamin K content in these are super high and enough for healthy bone development (11) (12).
8. Fruits
The intake of fresh seasonal fruits is also good for your child. They are so rich in vitamins, minerals and fibre that any child’s diet would be incomplete without them. So, make sure you feed your child all types of fruits, especially those rich in calcium and Vitamin C and A, like figs, papayas, kiwis, oranges, watermelons, mangoes, apples, and apricots (13).
9. Fish
Another non-vegetarian option, fish is rich in proteins and Vitamin D, which are necessary for bone and muscle development.
10. Carrots
It’s no secret that carrots are rich in vitamins A and C. These vitamins are essential for preserving calcium in the bones and keeping them healthy.
11. Whole Grains
Whole grains are very healthy and are essential for kids. They are a storehouse of energy, being very rich in fibre, vitamins, iron, magnesium and selenium. Whole-grain bread and pasta are great options to include in your child’s diet to boost his height!
12. Red Meat
Meant to be given in moderation, red meat is another non-vegetarian food option which is super rich in protein. However, since too much red meat is not good for the body, its consumption should be moderate.
13. Beans
Beans are another food that’s known to stimulate the growth hormone in the body. Whether they’re boiled, baked or cooked, they are great for your child! Plus, beans come loaded with fibre. proteins, and other nutrients as well.
Foods to Avoid
While the above foods help increase height in children, there are some which are detrimental to growth as well. The intake of excessive sugar, salts, coffee, fat and aerated drinks should be curbed. This is because these foods, known as calcium inhibitors, can impact the absorption of calcium in the body in a negative way. Smoking and consumption of drugs in your child’s growing years can also stunt growth and take a negative toll on health. Children with poor eating habits can also develop health complications like obesity, heart disease, type 1 diabetes, arthritis, and osteoporosis in the long run!
Here are some more tips that you can follow in addition to providing your child with a healthy diet that can help boost his growth:
Make sure your child has a regular sleep routine. The body releases the growth hormone while we rest, so it’s imperative that your child doesn’t skimp on sleep at all. Depending on the age of the child, the hours of sleep required can vary; newborn babies need at least 14-17 hours of sleep every night, while 3- to 11-month-olds need 12-17 hours of sleep per night. As the child grows older, the duration tends to decrease and comes down to 10-13 hours of sleep for ages 3 to 5. Sleeping and waking up at the same time every day not only has health benefits but instils discipline, too.
Encourage your child to exercise and play every day instead of being sedentary. Some activity or sports outdoors every day is bound to do him good, not only in terms of helping him get essential Vitamin D from the sun but also by exercising his muscles in the process. If possible, engage in some fun outdoor activities with your child that both of you can enjoy and bond over.
Ensure that your child maintains a good posture. This will not only help keep the muscles in his back and neck healthy, but it will also help him look taller. Slumping, hunching over, and slouching can make your child look shorter than he is and lead to pain in his back and neck, too.
Exercises like swimming, those that involve jumping (like basketball), certain yoga poses like Surya Namaskar, stretches, skipping, and jogging can also go a long way in boosting your child’s height during his growing years. Do remember that this works best when supplemented with a balanced diet and lifestyle.
Make sure your child has a healthy lifestyle. The type of lifestyle you lead as a family can really help in boosting your child’s health and height as well. Keep your child off junk food and make sure he enjoys home-cooked meals, which is how you can also make sure that the diet is balanced in every aspect.
Ask your doctor to recommend some good supplements to boost your child’s health and immunity. Vitamin and mineral supplements can help your child get a good balance of nutrients in the body. But this should be done only on a doctor’s recommendation. Over-the-counter products marketed as ‘height enhancers’ for children may not work. Avoid giving them to your child without consulting your doctor first.
What Causes a Child Not to Grow in Height?
Your child’s height serves as a crucial indicator of nutritional well-being and physical development (14). In addition to genetic factors and diet, delayed growth may have various causes that warrant consideration:
1. Growth Hormone Deficiency
Partial or complete Growth Hormone (GH) deficiency can result in stunted growth. This deficiency, whether congenital or acquired, may manifest during infancy or later in childhood (15).
2. Congenital Growth Delay
Children with this condition exhibit normal growth rates but are shorter than average. Delayed bone growth is common, leading to below-average height in adolescence. However, these individuals often catch up with their peers in adulthood (16).
3. Turner Syndrome
Found in girls, Turner syndrome results from a complete or partial absence of the X chromosome during embryonic development. The primary features include short stature and premature ovarian failure (17).
4. Hypothyroidism
A prevalent endocrine disorder arising from an underactive thyroid gland. In hypothyroidism, insufficient thyroid hormone production can lead to symptoms such as fatigue, weight gain, and decreased growth (18).
FAQs
1. Can medicine help to increase a child’s height?
If the case is of a stunted growth due to any medical disorder like endocrine disorders or growth hormone deficiency, then medicines can help increase a child’s height. Doctors may prescribe hormone replacement therapy to boost height in children (19).
2. How long does it take for dietary changes to show an impact on a child’s height?
It is not certain to map the efficiency of dietary changes in the increase of a child’s height. If you put your child through the consumption of extra food or vitamins, it’s only going to excessive weight issues (20).
3. Can physical activity and exercise contribute to a child’s height growth?
Physical activity and exercises are one way to keep the body fit and toned. If the stunted growth of a child is genetic, then, unfortunately, exercise may not help. However, that should not discourage a child to keep away from exercise as it has many other benefits and is necessary for overall growth.
Your child’s height is majorly determined by the genes. And while there is no magic potion which can boost your child’s height overnight, a good diet and lifestyle can go a long way in making your child taller. Plus, a healthy and balanced diet has other advantages too, such as helping your child maintain his overall health and boosting his development.
Infographics: 10 Best Foods to Increase Height in Children
References/Resources:
1. Hörnell. A, Lagström. H, Lande. B, Thorsdottir. I; Protein intake from 0 to 18 years of age and its relation to health: a systematic literature review for the 5th Nordic Nutrition Recommendations; Food & Nutrition Research; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664059/; May 2013
2. Short stature; MedlinePlus; https://medlineplus.gov/ency/article/003271.htm
3. Yes, It Really Is Incredible – The Indisputably Potent Protein Eggs Supply; American Egg Board; https://www.incredibleegg.org/professionals/manufacturers/product-development/market-trends/white-papers/real-eggs-not-all-proteins-are-created-equal?site=a
4. Protein; Harvard T.H. Chan; https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
5. Amino Acids; MedlinePlus; https://medlineplus.gov/ency/article/002222.htm
6. FOUR REASONS TO ADD EGGS TO THE MENU; University of Utah; https://healthcare.utah.edu/healthfeed/2015/04/5-reasons-add-eggs-menu; April 2023
7. Baum. J. I, Miller. J. D, Gaines. B. L; The effect of egg supplementation on growth parameters in children participating in a school feeding program in rural Uganda: a pilot study; Food Nutr Res.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475308/; June 2017
8. Rozenberg. S, Body. J. J, Bruyère. O, Bergmann. P, Brandi. M. L, et al.; Effects of Dairy Products Consumption on Health: Benefits and Beliefs–A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases; Calcif Tissue Int.; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703621/; January 2016
9. Soy and Health; Physicians Committee for Responsible Medicine; https://www.pcrm.org/good-nutrition/nutrition-information/soy-and-health
10. Soy; MedlinePlus; https://cybercemetery.unt.edu/archive/oilspill/20120925011234/http:/www.nlm.nih.gov/medlineplus/ency/article/007204.htm
11. Hip Fractures and Leafy Vegetables; Tufts Journal; https://tuftsjournal.tufts.edu/2008/06/briefs/04/
12. Calcium; Harvrd T.H. Chan; https://www.hsph.harvard.edu/nutritionsource/calcium/
13. Calcium Content Of Common Foods; International Osteoporosis Foundation; https://www.osteoporosis.foundation/patients/prevention/calcium-content-of-common-foods
14. Fafard St-Germain. A. A, Siddiqi. A; The Relation Between Household Food Insecurity and Children’s Height in Canada and the United States: A Scoping Review; Adv Nutr.; PubMed; https://pubmed.ncbi.nlm.nih.gov/31075160/; November 2019
15. Growth Hormone Deficiency; Boston Children’s Hospital; https://www.childrenshospital.org/conditions/growth-hormone-deficiency#symptoms-and-causes
16. Aguilar. D, Castano. G; Constitutional Growth Delay; StarPearls; NCBI; https://www.ncbi.nlm.nih.gov/books/NBK539780/
17. McCarthy. K, Bondy. C. A; Turner syndrome in childhood and adolescence; Expert Rev Endocrinol Metab.; PubMed Central; ncbi.nlm.nih.gov/pmc/articles/PMC2752892/; 2008
18. Hypothyroidism in Children; CHOC; https://www.chop.edu/conditions-diseases/hypothyroidism
19. Growth Problems; Boston Children’s Hospital; https://www.childrenshospital.org/conditions/growth-problems
20. Growth and Your 6- to 12-Year-Old; Nemours KidsHealth; https://kidshealth.org/en/parents/growth-6-12.html
Also Read:
Ways to Increase Height in Kids
How to Calculate Height in Children?
Healthy Foods for Brain Development in Kids
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Understanding Baby Food Labels – Easy Guide for Parents on How to Read & Use
Are you an informed parent who makes their food choices by reading the ingredients and nutrition facts label at the back or the one who picks items from the shelves influenced by the front claims and discounts? Our point is that if you are being the latter, you are missing a load on your family’s health and safety by not reading food labels. With more and more consumers becoming health-conscious, manufacturers are getting one step ahead by tweaking information and convincing people to buy their ultra-processed products. This is where knowing how to correctly read food labels help so you can make an informed choice for your sunshine’s health and safety.
What Are Food Labels?
A food label or nutrition label is an important piece of information printed on the packaging of the product. It provides consumers with useful information about the product, from what it contains to how long it is safe for consumption so that consumers can make the right choice and safeguard their health. Almost all FMCG products are required to have labels, but the information and format may vary depending on the type.
Food labels at the front, side, or back of the packaging boast information, including:
The type of food
Manufacturers’ and marketer’s details and address
Ingredients
Nutrition information
Allergens and additives
Weights and measures of product
Manufacturing date
Validity for consumption
Directions for use and storage
Any nutrition and health claims
Things to Look Out on Nutrition Facts Label
Centers for Disease Control and Prevention (CDC) says that a nutrition facts label helps anatomise information about the vitamins, fats, calories, etc., per serving, making it easier for parents to compare the nutrition provided by similar products. For instance, if you are looking to buy tomato ketchup, you may compare the food ingredient list on food label, such as sugar content and calories, to make the right choice.
However, decoding nutrition facts labels can be tricky. Here’s what you should check in the nutrition labels for food. (1) (2) (3) (4) (5) (6).
1. Serving Size and Calories
It’s important to pay attention to the serving size and the number of calories listed. These values are usually highlighted to show their significance and prevent unintentional calorie consumption.
For example, if a small bag of potato chips says it has 100 calories per serving, which may be 10 grams or 100 grams, you might think the whole bag is one serving. But sometimes, the bag actually contains more servings than you might expect. So, if you eat the entire bag, you’re actually consuming more calories than you realise.
2. Total Carbohydrates
Carbohydrates provide energy. The total carbohydrates include total sugars, added sugars, and fibre. Look for products with sugars, especially added sugars. If the quantity of added sugars is more, avoid that product.
3. Added Sugars Underneath the Section of Total Sugars
Many processed foods these days have added sugars in addition to natural sugar. Knowing the existence and amount of added sugar when you are concerned about your child’s health can help a lot when buying.
For instance, plain yogurt may contain 10 grams of Total Sugar per cup with zero Added Sugars. At the same time, a blueberry-flavoured yogurt may contain 20 grams of Total Sugar with 10 grams of Added Sugar.
4. Fats
Fats provide energy. In a label, the Total Fats indicate the amount of fat in a single serving of food. Total Fats are categorised under trans fats (bad for health), saturated fats (bad for health), and unsaturated fats (good for health). Avoid products with high trans fats or saturated fats.
5. Sodium
Sodium is an element found in salt. It helps with fluid balance is the body, but the excess can cause high blood pressure. Since foods also have naturally occurring sodium in them, look for foods with less sodium content.
6. Dietary Fibre
Dietary fibre plays a huge rule in maintaining gut health and bowel movement. It also helps lower cholesterol and the risk of colon cancer. Select foods that are rich in fibre.
7. Protein
From muscle and organ building to keeping the immune system intact, protein makes up most of the body. Select foods rich in protein.
8. The % Daily Value
The Daily Value (DV) tells how much of a certain nutrient you should consume daily. When you see a Percent Daily Value (%DV) listed on food packaging, it shows you the proportion of that nutrient present in one serving of the food compared to your daily requirement.
For example, if a food item has a Daily Value of 20% for iron, it means that one serving of that food provides 20% of the iron you need in a day. So, checking the %DV can help you understand how much of a nutrient you’re getting from the food you eat.
9. What to Limit and What to Take
Total Carbohydrate uncovers sugar and fibre content. You should buy food that has more fibre, vitamins, and minerals in its nutrition facts label and avoid that is low in calories and high in sodium, saturated fat, trans fat, and added sugars.
The expert Dr. Minal Acharya says, “Consciously reading the food labels before making food purchases is an important aspect of healthy eating. As per the findings of the survey by the National Institute of Nutrition, most consumers prioritise brand name over nutritional value when making food purchasing decisions. This highlights the need for increased education and awareness regarding the significance of reading and comprehending food labels to make informed dietary choices.”
Manufacturing, Expiration, Best-Before & Use-by Dates on Food Labels
Ever felt confused when sometimes it is ‘Best Before’ and sometimes it is ‘Use By?’ We’ve been there, too. Food safety labelling requires manufacturers to provide date for foods with a shelf life of less than 2 years to help consumers know when the food is safe and unsafe. Let’s break down the terminology.
1. Use By
Use by date on food labels refers to the date till which the food is safe to consume. Foods cannot be sold once the use by date passes. This type is usually used for perishable goods, like meat, fish, and dairy.
2. Best Before
According to Harvard, the ‘best before’ date tells you the date by which food is at its good quality if stored in the recommended way (3). Even after the best-before date, the food might still be okay to eat, but it might not taste as good or have all its nutrients.
Stores can sell products after the best-before date if they’re still safe to eat (7).
3. Packaged On
‘Packaged on’ or ‘Baked on’ is typically used for highly perishable goods like bread to indicate its freshness.
What Do Food Labels Claim?
Manufacturers often lure customers by making the front packaging attractive and adding claims like ‘100% cholesterol–free,’ ‘organic,’ ‘fat-free,’ ‘high fibre,’ ‘low sodium,’ ‘reduced fat,’ and more. Food and Drug Administration controls some of the common claims, and manufacturers must abide by the guidelines to make attractive claims (8) (9) (4).
‘Cholesterol-free’ means there’s no cholesterol in the product, but it could still have fat.
‘Fat-free’ means there’s very little fat, less than 0.15%.
‘Lite or light’ might just mean it’s light in flavour or texture, so it’s important to check the fat content.
‘Organic or certified organic’ means different groups check and approve it as organic, but their rules might vary.
‘Oven baked, not fried’ could still have fat from spraying or coating of oil.
‘Reduced fat or salt’ means it has at least 25% less fat or salt than the original, but it might still be high in those.
‘Sugar-free or no added sugar’ means it doesn’t have table sugar but could still have other sugars like stevia or be high in calories, salt, or fat.
How to Avoid Allergies By Reading Food Labels?
The authorities require manufacturers to mention food allergens that have been used or exposed in their products’ food allergy labels, even if the amount is minimal. Many children develop intolerance or allergies toward certain products. Reading this will help mitigate the instances.
Common food allergens as per the FDA include (10):
Milk
Wheat
Fish
Peanuts
Tree nuts
Shellfish
Eggs
Soybeans
Lupin
Sesame
The information can be presented in different ways, like:
Contains egg
Albumin (egg)
Whey protein
Contains casein – refers to the milk protein
May contain traces of – a warning if the food is prepared in the same equipment as with food allergens
May contain milk
If your child is allergic or intolerant to any of the food allergens or you have a family history of allergies, it is always better to consult your paediatrician or dietician to find out about the hidden ingredients and what foods to watch out for while label reading.
How to Use the Percentage % Daily Value on Food Labels?
As we mentioned before, the per cent Daily Value (%DV) shows you how much of that nutrient you’re getting from that food compared to what you need for the whole day. So, if you see something with a ‘20% DV’ for calcium, it means that serving gives you about a fifth of the calcium you need for the day.
Remember to check the percentage labelling of the characterising ingredient(s) or component(s) on the back of the product when comparing food labels. For example, a packet of cupcakes might say 45% milk solids, while another might say 75% milk solids.
Here’s the trick according to the Food Safety and Standards Authority of India (FSSAI) and Harvard (3) (2):
If a food has 5% or less of the Daily Value for a nutrient, it’s not giving you much of that nutrient. In this, all the baddies like trans fats and sodium should come.
If it has 20% or more, it means it is high in that nutrient. Look for calcium and vitamins in this percentage.
Compare the % Daily Value for similar foods, and decide.
5% Daily Value or less
20% Daily Value or more
Aim for this percentage if planning a heart-healthy diet
Aim for this percentage if planning for good bone health and structure
Saturated fats
Calcium
Trans fats
Fibre
Sodium
Iron
Cholesterol
Vitamins A and C
Potassium
Guide to Reading Ingredient Lists for Healthier Food Choices
Manufacturers may play wisely when marketing products as ‘healthier’ and ‘less sugar’, all the while including a different form, like dextrose or monosaccharides, that may contribute to fats and sugars in products. Screenshot the chart below, keep this handy while shopping, and become a labelling wizard (7).
Saturated and other added fats
Sugars
Salt
(terms like ‘oven fried,’ ‘baked,’ or ‘toasted’ imply that fat is used in the food preparation)
(Look for ingredients ending in ‘-ose’ or ‘-tol’)
Beef fat
Sucrose
Sodium
Butter
Sorbitol
Rock Salt
Mayonnaise
Dextrose
Sea salt
Coconut
Fructose
Seasoning
Coconut oil or palm oil
Glucose
sodium bicarbonate
Cream
Brown sugar
monosodium glutamate (MSG)
Vegetable oils and fats
Corn syrup
Garlic salt
Hydrogenated oils
Fruit juice concentrate/fruit paste
Onion salt
Egg
Deionised fruit juice
sodium metabisulphate
Mono-, di- or triglycerides
Disaccharides
sodium nitrate/nitrite
Full-cream milk powder
Honey
Stock cubes
Sour cream
Lactose
Celery salt
Lard
Malt
Meat or yeast extract
Dipping
Molasses
Baking powder
Shortening
Maple syrup
Booster
Copha
Monosaccharides
Xylitol
Golden syrup
Maltose
Mannitol
Raw sugar
Maltodextrin
Crystalline fructose
Galactose
Which Food Additives Can Affect Your Child?
Food additives are extra ingredients put into food to improve their taste, quality, or shelf life. Additives added directly to products come under the ingredients, often with their chemical names, like sodium chloride for salt, ascorbic acid for vitamin C, or Blue #2 or Yellow #5 for artificial colours. Indirect additives used in processing or packaging, like plastic, dyes, and different types of coatings, can severely impact a child’s health.
The American Academy of Pediatrics (AAP) policy, ‘Food Additives and Child Health,’ has identified that many food additives may interfere with children’s hormones, growth, and development (11) (12).
Chemical
Food-related Use
Health Issues
Synthetic artificial food colours (AFCs)
Food colour commonly used in children’s processed foods and beverages
Impacts children’s behaviour and attention
Nitrates and nitrites
Preservative and colour enhancer for meats, fish, and cheese
Carcinogenicity, thyroid hormone disruption
Bisphenol A (BPA)
Plastic containers and beverage cans
Imbalances nervous and immune systems, changes puberty timing, increases body fat
Phthalates
Clear plastic food wrap
Increases obesity, affects cardiovascular function, affects male genital development
Perfluoroalkyl chemicals (PFCs
Grease-proof paper and paperboard
Decreased birth weight, supresses immune system, increases obesity
Perchlorate
Food packaging
Thyroid hormone disruption
Nutrition Labels on Front and Side or Back-of-Package
Before you get to reading food labels, you must know how the packaging of the product works.
1. Front of Packaging (FOP)
The front of the packaging is the influencing side of the product that prompts a purchase. Food manufacturers use eye-catching graphics and symbols to highlight their products’ health USPs, like ‘fewer calories’ and ‘low sugar’ to effectively target their customers.
2. Side and Back-of-Packaging
The side and back of packaging contains all sorts of information from ingredients and nutritional value label to allergy information, food license number, authority logo, and dates.
Nutrition Information Panels (NIP)
The nutrition information panel (NIP) is the tabular panel that includes food components — energy (kilojoules), total fat, saturated fat, protein, total carbohydrates, sugar, sodium, and sometimes fibre and calcium—in a standard per 100 grams or 100 ml weight or serving sizes. Please remember that serving sizes may vary with brands when comparing labels. The best choices generally have less bad stuff like saturated fat, sodium, and sugar, and more good stuff like fibre.
Shopping Tips for Food Products
Understanding nutrition labels is not rocket-science. We have simplified some wise shopping tips to ensure a healthier you:
Don’t get fazed by the front packaging and make decisions based on the food tags or claims at the front.
Take a quick look at the nutrition labels. Look out for details about energy, fat, saturated fat, sugars, and salt.
Many labels use colours like red, amber, and green: green means good to go, amber means okay, and red means stop or be cautious. So, aim for more greens and ambers and fewer reds for a healthier choice.
Be sceptical of products with a long list of ingredients, as they may contain many additives.
FAQs
1. What are compound ingredients?
Compound ingredients are those ingredients that are made up by a mixture of other ingredients. For instance, in a chocolate chip ice cream, ingredients may include milk, sugar, chocolate, and so on. If the chocolate is sourced directly, it will be listed as it is; if it is made by mixing ingredients, then it could be listed as Ingredients: milk, sugar, chocolate (cocoa powder, cocoa butter, sugar).
2. How does the ordering of the ingredients list work?
Ingredients are always listed in descending order of weight, so the most used ingredient comes first. If sugar and butter come first before flour in a brownie’s ingredient list, it means it is likely to be a high-fat brownie (13).
Disclaimer:
The content provided in the article is for educational purposes only and does not intend to provide personal medical advice. The information is sourced from several food authorities in different nations. The nutritional advice for food preparation and packaging may vary with different safety standards and statutory bodies. It is requested to take the above information for broader educational purposes and consult the authority or a doctor for any doubts you may have regarding a medical condition. Refrain from replacing or disregarding professional medical advice with the information provided here.
The nutrition label on food packages is designed to help us make informed choices about what we eat and drink. By paying close attention to the ingredients and staying up to date and open-eyed on food claims, food label nutrition facts, and allergen information, you can save a lot of trouble and ensure a healthier version of you and your family.
References/Resources:
1. Food Labels; CDC; https://www.cdc.gov/diabetes/managing/eat-well/food-labels.html
2. How to Read Labels; FSSAI; https://eatrightindia.gov.in/how-to-read-label.jsp
3. Understanding Food Labels; Harvard T.H. Chan; https://www.hsph.harvard.edu/nutritionsource/food-label-guide/
4. Reading Food Labels; Humana; https://kidshealth.org/HumanaLouisiana/en/parents/food-labels.html
5. Parent Tips: How to Use the Nutrition Facts Label; NIH; https://www.nhlbi.nih.gov/health/educational/wecan/downloads/nutritionlabel.pdf
6. Do You Eat Right; FSSAI; https://fssai.gov.in/upload/knowledge_hub/852185f89a7fc009c5Book_Do_You_Eat_Right_16_10_2020.pdf
7. Food labels; BetterHealth Channel; https://www.betterhealth.vic.gov.au/health/healthyliving/food-labels#what-are-compound-ingredients
8. Nutrient Content Claims; FDA Reader; https://www.fdareader.com/blog/2018/12/13/product-claims
9. Title 21; Code of Federal Regulations; https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-A#101.13
10. Food Allergies: What You Need to Know; FDA; https://www.fda.gov/food/buy-store-serve-safe-food/food-allergies-what-you-need-know
11. Food Additives: What Parents Should Know; American Academy of Pediatrics; https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Food-Additives.aspx
12. Trasande. L, Shaffer. R. M, et al.; Food Additives and Child Health; AAP Publications; https://publications.aap.org/pediatrics/article/142/2/e20181408/37584/Food-Additives-and-Child-Health?autologincheck=redirected; August 2018
13. Food labels; NHS; https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/
Also Read:
Best Healthy Foods for Kids
Essential Nutrients Your Baby Needs
Baby Foods You Should Give Your Child
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Ways to Improve Your Child’s Iron Intake
Iron is essential at every stage of development, especially for children, as it plays a crucial role in their growth. Since the body regulates iron levels through absorption and transport, getting the right amount through diet is important.1
Heme vs. Non-Heme Iron: What Moms Need to Know
Iron in food comes in two types: heme and non-heme. 1,2
✔ Heme iron – Found only in animal foods like meat, fish, and poultry. It is absorbed more easily by the body.
✔ Non-heme iron – Found in plant-based foods like fruits, vegetables, beans, nuts, grains, and also in meat. However, it is not absorbed as efficiently as heme iron.
Ensuring including enough iron-rich foods in the daily diet is key to preventing deficiency.
How the Body Absorbs Iron
You will be surprised to know that most of the iron in food (about 90%) is non-heme iron, found in plant-based foods. However, the body doesn’t absorb it easily, and its absorption depends on other foods eaten at the same time and the body’s iron levels.2
On the other hand, heme iron, found in animal foods like meat and fish, makes up only 10% of dietary iron but is absorbed much more easily and is less affected by other foods.2
It is important to know that an unavoidable effect of the poor absorption of dietary iron is that it mostly remains unabsorbed and so passes into the lower gut where it is possibly available to the gut microbiota.3 This leads to an increase in the bad bacteria or pathogens in the gut.
Prebiotics, when provided through fortified milk improves iron absorption in infants.3 Prebiotics are dietary fibre that help good bacteria grow and thrive in the gut, supporting digestion, better absorption of minerals and in overall health.4,5
Balancing both types of iron in your child’s diet can help ensure they get enough for healthy growth!
Helping Your Child Get the Most Out of Iron
As a mother, you want to make sure your child gets enough iron for healthy growth and development. But did you know that some nutrients help iron absorption while others block it?
Let’s take a look at how you can make the most of iron in your child’s diet.
✔ Iron boosters: Vitamin C improves iron absorption, helping the body use it more efficiently. Pairing iron-rich foods with vitamin C can make a big difference.2
✖ Iron blockers: Calcium, phytates, and polyphenols can reduce iron absorption, so it’s important to be mindful of food combinations.2
Simple Tips to Help Your Baby Absorb More Iron from Food
Vitamin C rich foods (amla, lemon, tomato,) are necessary for iron absorption.6
Avoid giving iron and calcium together as calcium is known to inhibit iron absorption.2
Use iron rich and/or iron fortified foods.6
Green leafy vegetables, carrots, pumpkin, and seasonal fruits such as papaya, mango, chikoo, and banana are important sources of vitamin s and iron.6
Also Read:
Vitamin B for Kids
Protein for Kids
Vitamin A for Kids
Gummy Vitamins for Kids
Vitamin C Dosage for Children
Best Vitamins and Minerals for Kids
Read more
Birthday Party for Kids – Menu Plan and Foods to Serve
Birthdays are fun for kids, and parents work hard to make this day memorable for their child and his friends. Though throwing a fantastic birthday party can seem tedious to some parents, coming up with creative ideas and executing them can be fun to watch, not to mention the satisfaction in watching everyone have fun is unparalleled. Of course, no birthday is complete without an enormous cake and delicious food.
If you want to throw a memorable yet economical party, we have a few delicious items you can add to the birthday menu for kids. It’s time to get those notebooks and planners out and scribble away for your little one’s next birthday bash. For the invites, you can even go green and make digital invites, thereby teaching a valuable lesson to your kid. When it comes to the party favours, go simple and try to stay away from giving chocolates or sweets.
Tips for Planning Your Kid’s Birthday Party Menu
With careful planning and a wise budget, you can serve food that delights the palates of adults and kids. Here are a few easy birthday menus for kids for your kid’s party at home.
1. Make a Schedule
Maybe two-three weeks before the birthday bash, make sure you plan everything to the last detail. Make schedules and set a time time for picking up the cake, party favours, and any other miscellaneous item that you may need.
2. Time is an Important Factor
Plan the birthday party at a time when all the kids are energetic and eat well. It could be an afternoon party, i.e. between 2-5 p.m. on a weekend, so that you can wrap up before it gets late. This way your kid shall sleep on time.
3. Consider Allergies
When you are preparing the menu, make sure you check with all the parents about any allergies or health problems that their children may have. Plan your menu accordingly.
4. Go for Healthy Foods
Use lots of vegetables and fruits to make finger foods, skewers, and even the main course.
5. Dietary Restrictions
If you are planning to include non-vegetarian food, make a list of vegetarian children and serve them separately. Also ask the parents about any dietary restrictions.
6. Non-messy Food
Apart from the cake, food such as finger foods, foods on a stick, muffins, etc. will make sure you don’t have a huge mess to clean-up after. Also, opt for food which does not stain anything around.
7. Go for a Homemade Cake
It’s a lot easier nowadays to bake a cake at home or get a homemade cake. Homemade cakes are, of course, delicious, and they also add a personal touch to the entire event.
Food to Serve for a Kids Birthday Party
Deciding on a menu for your kid’s birthday party can be difficult. However, with these easy-to-make delicious treats, you will be considered as the best party organiser in your town. Make everyone’s life easier by not providing cutlery, but instead, serving them finger foods which kids shall enjoy eating while playing. You can serve them finger sandwiches with different fillings, which can be held between two fingers. If you are having an afternoon lunch party, you can even have some salads, starters, and the main course. If you are having a big party for your little champ, then it is advisable to call for a caterer to ensure everything is standardised and you are not slogging away in the kitchen. Here are some options for drinks and foods for your kid’s birthday party that you may choose from.
Welcome Drinks
As soon as the guests come in, serve them something nice and soothing. Here are a few options for welcome drinks:
Lemon juice
Mango juice
Any other fresh juice
Badam kheer
Buttermilk or chaas
Rose milk
Coconut water
Hot chocolate
A bottle of squash – in case the welcome drinks get over
Vanilla milkshake
Oreo milkshake
Cold coffee
Fruit punch
Starters
It is fun to begin a kid’s birthday party with finger foods. Finger foods are always a favourite among kids. These will probably be the most sought-after foods at your kid’s birthday party, so make sure you have plenty to go around. Here are some options for starters to include in your menu:
Potato wedges
Fries
Garlic bread
Samosa
Dholka
Cheese sticks
Pizza puffs
Corn dog muffins
Deli sushi rolls
Soya chunks manchurian
Baby corn manchurian
Baked idli fry
Breadsticks
Potato croquet
Vegetable cutlet
Sliced caramel apple sticks
Skewered veggies
Cheese balls
Chicken nuggets
Waffle sticks
Main Course
The size of the party does not matter. Be it small or large, the main course is an integral part of the menu. Everyone will thoroughly enjoy the following food.
Puri bhaji
Pizza
Mac & Cheese
Mini masala dosa
Waffles
Pasta
Pancakes
Chana bhatura
Veg hakka noodles
Fried rice
Butter chicken
Burger
Pav bhaji
Salad
Salad may not be everyone’s favourite thing on the menu, but adults will certainly appreciate it. If you are having a full-fledged lunch party, then a salad is a must and is a healthy food to include in the menu.
Corn and cheese salad
Cucumber and carrot salad
Mixed sprouts salad
Fruit salad
Cold pasta salad
Chicken caesar salad
Mushroom salad
Dessert
While you may have a lovely birthday cake to devour, it is good to have an option for people to enjoy. You can consider either an Indian dessert or ice cream. Here are some suggestions:
Fine vermicelli kheer
Fresh fruit cream
Gulab jamun
Carrot halwa
Badam halwa
Moong dal halwa
Falooda
Brownie with ice cream
No bake cheesecake
Rasgulla
Strawberries/seasonal fruits with fresh cream
French vanilla custard
Chocolate pudding
Popular Kid’s Birthday Party Food Recipes
Planning a kid’s birthday party and wondering what food to serve? Look no further! We’ve compiled some popular and kid-friendly kids birthday recipes that will be a hit at any birthday celebration. From tasty treats to savoury snacks, these recipes will satisfy young appetites and make your child’s birthday party successful.
1. Mini Pizzas
Here is an absolute favourite among several kids’ birthday party food ideas.
Ingredients
Mini pizza dough rounds
Pizza sauce
Shredded mozzarella cheese
Assorted toppings (e.g., pepperoni, sliced bell peppers, olives)
Method
Preheat the oven to the recommended temperature for the pizza dough.
Spread pizza sauce evenly on each mini pizza dough round.
Sprinkle a generous amount of shredded mozzarella cheese over the sauce.
Add your chosen toppings to the pizzas.
Place the mini pizzas on a baking sheet and bake in the oven until the cheese is bubbly and the crust is golden brown.
2. Fruit Kabobs
We are sure your little one and his/her friends will love this fruity delish!
Ingredients
Assorted fruits (e.g., strawberries, grapes, melon, pineapple)
Wooden skewers
Yoghurt or chocolate dipping sauce (optional)
Method
Wash and prepare the fruits by cutting them into bite-sized pieces.
Thread the fruit pieces onto wooden skewers in colourful patterns.
Serve the fruit kabobs with yoghurt or chocolate dipping sauce for added fun.
3. Chicken Tenders
This is one of the most loved snacks for kids’ birthday parties.
Ingredients
Chicken tenderloins
Eggs
Breadcrumbs
Cooking oil
Dipping sauces (e.g., ketchup, honey mustard)
Method
Preheat the cooking oil in a frying pan or use a deep fryer.
Dip each chicken tenderloin into beaten eggs, then coat with breadcrumbs.
Carefully place the coated chicken tenders into the hot oil and fry until golden brown and cooked through.
Drain excess oil on paper towels.
Serve the chicken tenders with various dipping sauces for extra flavour.
FAQs
1. What is The Best Time for a Kids Birthday Party?
The best time for a kids’ birthday party often depends on the child’s age and the parents’ preferences. Generally, mid-morning or early afternoon slots work well, as kids tend to be more active and energetic during these times. However, it’s essential to consider your child’s routine and what suits your family and guests’ schedules.
2. Is It Necessary to Provide Separate Food for Adults at a Children’s Birthday Party?
Whether it’s necessary to provide separate food for adults at a children’s birthday party depends on the event’s scale and the types of food being served. You may serve a mix of kid-friendly and adult-friendly options for small gatherings. However, for larger parties, offering some adult-oriented food can be considered. It’s best to strike a balance and ensure some options cater to both kids and adults to ensure everyone enjoys the celebration.
The best part about birthday parties is the fun that kids have together. Food is an important aspect, which makes a party even more memorable. So, when planning your kid’s birthday party, include these foods and have a gala time. If you don’t want to splurge, you can opt for a kids’ birthday party food ideas budget and plan accordingly – there you go – no need to stress.
Also Read:
Birthday Party Craft Ideas for Kids
Birthday Party Game Ideas for Children
Budget Friendly Return Gift Ideas for Kids
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Top 20 Cooking Without Fire Recipes for Children
It is tough to feed nutritious food to kids as their temperament varies. At times you may be so tired that you just don’t feel like entering the kitchen to cook. As a rescue to this common scenario in most households, here’s a list of top fireless cooking recipes for kids that are easy to prepare. These recipes not only save time and energy but also ensure that kids get their daily dose of vitamins and minerals in a fun and delicious way. So, let’s dive into the world of hassle-free cooking and treat your little ones to some healthy and tasty delights! We’re sure you’re in for a treat with these cooking without fire recipes for kids!
Easy to Make Fireless Cooking Recipes for Kids
There are times when kids get into the kitchen either for your attention to play around or to help you. In such cases, you have to ensure that they stay safe. Here’s a list of top 20 food without fire recipes for kids, so you feel safe about your kids being in the kitchen.
1. Mixed Sprout Chaat
Chaat is one of the most liked Indian fireless cooking recipes for kids.
Ingredients Needed
Mixed sprouts: 1 cup
Finely grated carrot: 1/2 cup
Paneer cubed:2 cup
Onions finely chopped: 2
Green chillies finely chopped: as per taste
Tomato finely chopped: 1
Salt and pepper to taste
Lemon Juice to taste
How to Prepare
Take the mixed sprouts (sprouted moong dal, moth beans and black chana) in a bowl.
Add onions, green chillies, tomatoes, salt, pepper and the paneer cubes to this mixture.
Add lemon juice
This tangy sprout chaat is ready to be served
2. Caprese Stuffed Tomatoes
This delish is an easy variation in the classic Caprese salad and sure to be loved by the entire family.
Ingredients Needed
Tomatoes – 8
Mozzarella balls chopped {small cubes} – 4
Chopped black olives – 1/2 cup
Fresh basil chopped
Dried Oregano -½ Tsp
Dried basil – ½ tsp
Extra virgin Oil – 4 tbsp
Balsamic vinegar – 1 tbsp
Salt and pepper (to taste)
Lettuce leaves {as you like}
How to Prepare
Mix everything except tomatoes
Keep the mixture in your fridge for about 20 to 30 minutes
Wash your tomatoes, remove the pith, seeds and jelly from within and leave it empty.
Add some mozzarella filling into each tomato.
Keep some freshly cut lettuces alongside the filled tomatoes on your plate and decorate it with basil as you may like to serve.
3. Zucchini Noodles With Avocado Sauce
Zucchini Noodles are one of the flameless cooking recipes kids can eat all through the day.
Ingredients Needed
Zucchini – 1
Water – ⅓ cup (85 ml)
Lemon juice – 2 tbsp
Avocado – 1
Pine nuts (or any nuts of your choice) – 4 tbsp
Basil – 1 ¼ cup (30 g)
Cherry tomatoes – 12 sliced
Salt and pepper (as per taste)
How to Prepare
Use a peeler to make zucchini noodles
Blend the ingredients water, lemon juice, avocado, pine nuts and basil or any green leafy vegetable of your choice into the blender until smooth.
Combine the zucchini noodles and blended mixture in a mixing bowl
Add salt and pepper for taste
Top it with cherry tomatoes, cucumber and carrot as you like.
4. Apple Cookies
This perfect afternoon snack is super healthy, easy to make and keeps you feeling full.
Ingredients Needed
Apple – 1
Peanut butter – 1/4 cup
Almonds sliced – 1/4 cup
Walnuts chopped – 1/4 cup
Shredded coconut – 1/4 cup
Chocolate chips – 1/4 cup
How to Prepare
Slice the apple into thin rings and remove the core
Spread peanut butter (or any sauce of your choice) on one side of the apple ring
Top it with walnuts, almonds, coconut and chocolate chips
5. Vegetable Tortilla Roll-Ups
Cooking without fire veg recipes can include some very delicious dishes such as the tortilla roll.
Ingredients Needed
Cream cheese – 8 ounces
Mayonnaise – 1 cup
Homemade or store-bought ranch dressing mix
1 teaspoon dried dill weed or 1 teaspoon finely minced fresh dill
8 (5-inch or 8-inch) flour tortillas
3 cups assorted finely chopped vegetables (broccoli, cauliflower, carrots, bell peppers)
1 cup shredded cheddar cheese
How to Prepare
Combine cream cheese, mayonnaise, salad dressing and dill weed in a medium bowl
Apply the cheese mixture evenly on each tortilla.
Roll the tortilla tightly and wrap each tortilla in a plastic wrap.
Refrigerate for 2 hours before slicing.
6. Mango Pudding
This creamy, flavourful dessert made with mango is super beneficial for kids’ digestion, eyesight, skin, brain and overall health.
Ingredients Needed
Boiled water – ½ cup (125 ml)
Unflavoured gelatin – 1 tbsp
Sugar – ½ cup (100 g)
Pinch of salt
Coconut milk – 1 cup (250 ml)
Fresh mango puree – 1 cup (250 ml)
How to Prepare
Whisk together the gelatin and hot water in a medium bowl until smooth
Add in sugar and salt till it dissolves
Add the coconut milk, then add the mango puree and whisk until mixture is smooth
Pour the mixture into 4 small bowls. Refrigerate these bowls for a minimum of 2 hours
7. Blueberry Oatmeal Bar
This dish is a high source of vitamins and fibre for your kid and tastes delicious.
Ingredients Needed
Baking soda – ½ tsp
Milk
Brown sugar
Cinnamon
Oats – ½ cup
Applesauce
Eggs
Whole-wheat flour – ½ cup
Blueberries – ½ cup
How to Prepare
Mix all the ingredients
Preheat the oven to 350° F
Bake the mixture for 20 minutes at 350° F
8. Strawberry Ritz
A fun snack to treat your child which helps to maintain his healthy weight gain.
Ingredients Needed
Spreadable cream cheese
Strawberry jam
Ritz cracker biscuits
How to Prepare
Mix a spoon of strawberry jam with some cream cheese
Apply the mixture on ritz crackers
9. Fruit and Yogurt Parfait
It is a delicious recipe for kids.
Ingredients
Greek yogurt – 1 cup
Honey – 2 tablespoons
Granola – ½ cup
Assorted fruits (such as strawberries, blueberries, raspberries, kiwi, etc.) – 1 cup, chopped
How to Prepare
In a small bowl, mix the Greek yogurt with honey until well combined.
Take a serving glass or bowl and start layering the ingredients. Begin with a spoonful of yogurt at the bottom.
Add a layer of chopped fruits on top of the yogurt.
Sprinkle a layer of granola over the fruits.
Repeat the layers until the glass or bowl is filled, ending with a final layer of yogurt on top.
Optionally, garnish with a few whole berries or a drizzle of honey.
Serve immediately or refrigerate until ready to enjoy.
10. Dates Smoothie
This super healthy smoothie made from dates is filled with vitamins, minerals, energy, fibre, calcium and many more elements and is one of the best cure for colds.
Ingredients Needed
Chopped pitted dates – ½ cup
Milk – 1 cup
Vanilla frozen yoghurt – ½ cup
Cinnamon (optional)
How to Prepare
Put all the ingredients in a blender
Blend it until the dates get completely mixed with other ingredients
Pour the content into a chilled glass.
Your smoothie is ready to be devoured
11. Biscuit Cake
Here’s light yet fulfilling snack that your kid will love to eat and eager to prepare it himself the next time.
Ingredients Needed
Chocolate Marie biscuits – 10
Milk – ½ cup
Sugar – 5 to 6 tbsp
Butter – 2 tbsp
How to Prepare
Finely crush the Marie biscuits in a mixer
Pour the contents into a deep bowl
Add milk, sugar, butter and whisk the contents
Pour this whisked mixture into a baking tray and let it set properly
Garnish with almonds and pistachios as per your liking
The tray is to be placed in the freezer for 20 to 25 minutes
Transfer the tray to refrigerator section and let it cool for an hour
12. Pineapple Sandwich
Pineapples aid in digestion, strengthen bones and even help cure a cold and cough.
Ingredients Needed
Bread Slices – 6
Canned pineapple slices – 3
Butter – 3 tsp
Pineapple crush – 3 tsp
Black salt (to taste)
How to Prepare
Trim the edges of the sandwich bread
Evenly apply butter on the bread slices
Apply pineapple crush on the bread slices
Sprinkle black salt on the slice and cover it with another slice
Place canned pineapple slices on these bread slices
Cover it with the buttered slices
Cut the sandwich into 2 equal parts
Refrigerate for a while and then serve
13. Banana Peanut Butter Smoothie
Peanuts combined with bananas help in the brain development of kids as well as good for their immune system.
Ingredients Needed
Milk – ½ cup
Ripe banana – 1
Peanut butter – 2 Tsp
Ice cube – 2
How to Prepare
Put all the above ingredients in the blender
Refrigerate and serve
14. Pinwheel Sandwiches
Here’s a healthy and nutritious combination of bread with fruit jam with cheese and few veggies that your kid will enjoy having.
Ingredients Needed
Bread slices – 6
Mixed fruit jam – 2 Tsp
Cheese spread – 2 Tsp
Mustard sauce – 1 Tsp
Softened butter – 1 Tsp
Green chutney – 1 Tsp
Mix coloured capsicum – few thin slices
Finely chopped olives – 2 Tsp
How to Prepare
Remove sides from all bread slices
Flatten the bread using a rolling pin
Apply jam on it and cover with another slice
Apply cheese spread and ½ tsp mustard paste on this second slice
Place the third slice on it and spread ½ tsp butter and ½ tsp green chutney on it
Place few thinly sliced capsicum slices and top it with 1 tsp of olives
Tightly roll the bread slices from where capsicum is placed and make a roll
Cut the roll into equal portions
15. Chilled Banana Delight
Loaded with essential vitamins and minerals, this chilled banana delicacy mixed with cream and ice-cream is a pure delight for your kid.
Ingredients Needed
Sweetened whipped cream – 150 gms
Chocolate ice cream – 150 gms
Banana – 2
Mould
How to Prepare
Mix the chocolate ice cream and whipped cream in a bowl
Cut the banana diagonally and place 2 halves at the base of the mould
Pour half of the mixture into the mould
Add the remaining banana halves and cover it with the rest of the mixture
Refrigerate for 4 – 5 hours until it set
Turn the mould over and serve
16. Veggie Delight Wrap
Kids will enjoy this colorful and nutritious wrap filled with veggies and hummus.
Ingredients
Whole wheat wraps – 2
Hummus – 4 tablespoons
Cucumber, thinly sliced – ½ cup
Carrot, grated – ½ cup
Bell pepper, thinly sliced – ½ cup
Lettuce leaves – 4
Salt and pepper to taste
How to Prepare
Lay out the whole wheat wraps on a clean surface.
Spread 2 tablespoons of hummus evenly over each wrap.
Layer cucumber slices, grated carrot, and bell pepper slices on top of the hummus.
Season with salt and pepper to taste.
Place a lettuce leaf over the veggies.
Roll up the wraps tightly and cut them in half diagonally before serving.
17. Rainbow Fruit Skewers
These vibrant fruit skewers are not only visually appealing but also delicious and healthy.
Ingredients
Strawberries, hulled – 6
Pineapple chunks – 12
Green grapes – 12
Blueberries – 24
Wooden skewers
How to Prepare
Wash all the fruits thoroughly and pat them dry.
Thread the fruits onto the wooden skewers in a rainbow pattern, starting with a strawberry, followed by pineapple, green grape, blueberry, and finally another strawberry.
Repeat the pattern until each skewer is filled with fruit.
Arrange the fruit skewers on a serving platter and refrigerate until ready to serve.
18. DIY Fruit Cups
Let kids unleash their creativity by making their own fruit cups with assorted fruits and yogurt.
Ingredients
Assorted fruits (such as strawberries, bananas, kiwi, grapes, etc.) – 2 cups, chopped
Greek yogurt – 1 cup
Honey – 2 tablespoons (optional)
Granola – ½ cup
How to Prepare
Divide the chopped fruits evenly among serving cups or bowls.
In a small bowl, mix the Greek yogurt with honey, if using.
Spoon the yogurt mixture over the fruits in each cup.
Sprinkle granola on top of the yogurt layer.
Serve immediately or refrigerate until ready to eat.
19. Ants on a Log
This classic snack is fun to make and eat, perfect for a playful afternoon treat.
Ingredients
Celery stalks – 4
Peanut butter – ¼ cup
Raisins – ¼ cup
How to Prepare
Wash the celery stalks and cut them into 4-inch pieces.
Spread peanut butter inside the celery grooves.
Press raisins into the peanut butter along the length of each celery piece, resembling “ants on a log.”
Arrange the prepared celery sticks on a plate and serve.
20. Veggie Sushi Rolls
Introduce kids to the art of sushi making with these easy and healthy veggie sushi rolls.
Ingredients
Sushi rice – 1 cup, cooked and seasoned with rice vinegar
Nori sheets – 2
Carrot, julienned – ½ cup
Cucumber, julienned – ½ cup
Avocado, sliced – 1
Soy sauce and wasabi for serving (optional)
How to Prepare
Place a sheet of nori on a clean surface, shiny side down.
Spread a thin layer of seasoned sushi rice evenly over the nori, leaving a small border along the edges.
Arrange julienned carrots, cucumbers, and avocado slices in a line across the rice.
Starting from the bottom, tightly roll the nori sheet upwards, using a bamboo mat if available.
Slice the sushi roll into bite-sized pieces using a sharp knife.
Serve with soy sauce and wasabi on the side, if desired.
Tips for Kids to Safely Enjoy Fireless Cooking
Fireless cooking is a fantastic way for kids to explore their culinary skills in a safe and enjoyable manner. To ensure their cooking experience is both fun and risk-free, here are some essential tips for kids to safely enjoy fireless cooking:
Always have an adult supervise children during fireless cooking activities.
Remind kids to wash their hands thoroughly before and after handling food.
Provide children with child-friendly utensils and tools suitable for their age.
Teach kids to handle ingredients safely, including using knives and kitchen appliances under supervision.
Encourage children to keep their cooking area clean and tidy to prevent accidents.
Remind kids to never go near a hot stove or oven without adult supervision.
Teach children basic safety procedures in case of accidents, such as how to handle minor burns or cuts.
Encourage kids to experiment with recipes but within safe boundaries, avoiding potentially hazardous ingredients or techniques.
Lastly, remind kids to enjoy their cooking adventures responsibly and to always ask for help if they need it.
FAQs
1. Are fireless cooking recipes safe for kids to prepare on their own?
Yes, fireless cooking recipes are generally safe for children to prepare under adult supervision. These recipes involve no cooking over a flame or heat source, reducing the risk of burns or accidents. However, it’s essential to ensure that children handle utensils and ingredients safely to prevent any mishaps.
2. How can I encourage my child to try new fireless cooking recipes?
Encouraging children to try new recipes can be fun and exciting. Involve them in the recipe selection process by letting them choose a dish they’d like to make. Make the cooking experience enjoyable by turning it into a mini cooking challenge or a themed cooking session. Additionally, praise their efforts and celebrate their culinary creations to boost their confidence and enthusiasm.
3. Are fireless cooking recipes nutritious for children?
Yes, no fire cooking for kids recipes can be highly nutritious for children when prepared with wholesome ingredients. These recipes often include fresh fruits, vegetables, whole grains, and healthy proteins, providing essential vitamins, minerals, and fiber. By incorporating a variety of nutrient-rich ingredients, you can ensure that your child receives a balanced and nourishing meal or snack.
4. Can fireless cooking recipes be prepared in advance for school lunches or picnics?
Absolutely! Fireless cooking recipes are perfect for preparing in advance and packing for school lunches, picnics, or outings. Many recipes, such as wraps, salads, and fruit skewers, can be assembled ahead of time and stored in the refrigerator until ready to eat. This not only saves time in the morning but also ensures that your child enjoys a fresh and nutritious meal wherever they go.
So, this was all about non fire cooking for kids. Kids can be extremely erratic at times, making parents nag them for having their food. The above-listed recipes require minimal or no cooking and are a fun way to add new veggies to your kid’s diet. They’re also great for cooking without fire in school competitions.
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Loss of Appetite in Kids – Causes and Remedies
If your child’s appetite has recently dwindled, it’s natural to feel concerned about their well-being. Understanding the reasons behind a loss of appetite in children can help you address the issue effectively. Factors such as illness, stress, or changes in routine can contribute to this temporary change in eating habits. To support your child’s digestive system, consider offering nutrient-rich foods that are appealing to them. Additionally, maintaining a positive and relaxed mealtime environment can encourage healthy eating habits. In this article, we’ll take a look at everything you need to know about the loss of appetite in children.
Causes of Loss of Appetite in Children
What causes a loss of appetite in children? Your child may lose his appetite for food due to:
1. Illness
If your child is suffering from stomach flu, diarrhoea or a fever, he may not feel like eating much (1).
2. Stress
Arguments and fights with siblings, bullying and unfortunate events like the death of a loved one can stress your child out and lead to a loss of appetite (2).
3. Depression
Did your little munchkin suddenly stop drawing and no longer want to touch a pencil or play her favourite game? You may mistake it for temporary sadness, but if this goes on for a prolonged period of time, it’s definitely depression (3).
4. Tapered Growth Rate
Your child’s growth and appetite will vary based on their age, energy levels, nutritional diet, and environment (4).
5. Anorexia Nervosa
Anorexia nervosa is a psychological disorder where your child gets obsessed with losing weight and goes for long periods of time without eating (5).
6. Prescription Drugs
If your child is on antibiotics or prescription drugs, their side effects may make his appetite go down.
7. Constipation
Constipation is another factor that causes a loss of appetite. You may need to tweak your child’s diet and modify his lifestyle.
8. Lack of Exercise
If your munchkin hesitates to go outside and play and wishes to be sedentary most of the time, he isn’t going to be very hungry at mealtime.
9. Snacking Between Meals
We’re sure you can’t see your child hungry and may give him a quick snack or two! But snacking between meals leaves kids feeling fuller for longer. The result – your child doesn’t finish the food on his plate.
10. Drinking Fluids and Juices
Sweetened (and natural) beverages are chock-full of calories. Drinking these beverages leads to a loss of appetite.
11. Distractions
If your child watches TV or a smartphone while eating, he may be less interested in the food on his plate.
12. Punishments
If you tell your child to finish the food even if he’s not hungry, he may begin hating food altogether. This, gradually, lowers the appetite.
13. Anaemia
Anaemia may be another reason for the loss of appetite in your child (6). Children suffering from anaemia look weaker, tired and more irritable than others.
14. Intestinal Worms
The presence of worms in your kid’s intestines can also make him eat lesser than usual. These worms can also lead to intestinal bleeding, dysentery, etc.
Ways to Cure and Prevent Loss of Appetite in Kids
You can treat as well as prevent a loss of appetite with these tips-
1. Give Many Small Meals
If your child can’t eat a lot in one go, split up three big meals into five to six small meals.
2. Change the Menu
Serve vitamin-B-rich fortified foods and whole-grain products enriched with iron, folic acid and other nutrients. Serve fruit bowls for dessert and vegetable soups for the finale. Parents can offer colourful and attractive dishes like beetroot halwa or gajar halwa as well as stuffed paratha with carrot, cabbage, and capsicum. They can make tikki or even make paneer or cheese vegetable stuffed pancakes. This way, parents can use different vegetables with a lot of variety.
3. Avoid Force-Feeding
Allow your child to eat just as much as he wants. Don’t compel him to take a second or third helping.
4. Let Him Help Out in the Kitchen
When you teach your child about nutrition, and allow him to help with cooking, he will automatically start taking more interest in food.
5. Keep the Devices Away
Be strict and say no to TV and video games during mealtime. It’s a good practice for all the family members to eat together.
6. Serve Beverages After (and Not Before) Meals
Juices and drinks are loaded with calories. So. it’s better to give them after your child has had his meal. YES, but this if made at home and without any sugar, it is healthy and can be added in between meals.
7. Have Fun With Food
If he likes it, he’ll eat it! Play around with the arrangement of food. Arrange the food so that it’s visually appealing to your kid.
8. Encourage an Active Lifestyle
If your child has become a couch potato, enrol him in swimming classes or encourage him to go play with his friends in the park.
9. Don’t Allow Your Child to Skip Breakfast
Under no circumstances should you allow your child to go to school on an empty stomach. A hearty breakfast boosts the body’s metabolism and increases appetite.
10. Make Him Drink Water 30 Minutes Before Mealtime
Encourage them to drink water or offer them a glass (or two) of it before mealtimes. Make it a habit to make them drink water as soon as they wake up and before mealtimes and they’ll be feeling hungry in no time.
11. Replace Junk Food With Healthy Alternatives
Junk foods are high in sugar and calories. They reduce the appetite. Replace unhealthy foods with healthy alternatives for snacking.
12. Incorporate Spices
Spices like oregano, Italian herbs, coriander and cinnamon add aroma and flavour to meals. This makes the dishes more appealing to kids.
Some kids don’t like having foods with a strong smell or taste, for example, garlic. Try eliminating such ingredients from your child’s meals. Instead, you can use appetising spices like oregano, cinnamon and fennel seeds.
13. Keep Your Home Cool
Appetite decreases when the environment is too hot, sweaty or uncomfortable. Turn on the air conditioner or open up the windows and the mood to eat will naturally return.
14. Destress
During mealtime, don’t ask your child about homework or the things that happened at school. Instead, put on some music and lighten the mood.
15. Consider Doing Away With Milk
If your child is facing a loss of appetite, it may be the ‘too much milk’ problem. When kids have milk as an appetiser or snack, there’s no space left in their tummy for food.
Foods to Increase Appetite in Your Child
It’s time to get to the foods that will skyrocket their appetite and keep them craving more. Here’s how to increase appetite in kids with these superfoods-
1. Peanuts
Boosts metabolism, increases appetite and keeps them munching constantly. Need we say more?
2. Yoghurt
Yoghurt keeps the digestive system running and boosts appetite as a healthy probiotic. It contains B vitamins, calcium and gut-healthy bacteria in the stomach.
3. Green Tea
For tea drinkers here, green tea increases metabolism and boosts appetite. Plus, it’s zero calories!
4. Avocados and Nut Butters
Fruits like avocados, pomegranates and nut butter like almond butter or peanut butter increase appetite and are calorie-dense. Perfect for bite-sized meals.
5. Chicken and Pumpkin Seeds
You can reverse the loss of appetite in children by giving them foods rich in zinc like pumpkin seeds, cashew nuts, wheat bran and chicken.
6. Ajwain
Ajwain is excellent for boosting appetite and promoting proper digestion. You can add it to parathas, make infused ajwain water or incorporate it in salads too.
7. Basil
Basil leaves are known to promote regular digestion and is the perfect remedy if you’re wondering how to increase appetite in toddlers.
8. Chyawanprash
Going old school helps where Ayurveda is concerned, and chyawanprash is frequently used for treating appetite loss in kids.
9. Ginger
Add crushed ginger to sandwiches, salads or soups for boosting appetite.
10. Thyme
Thyme is best used in salads, soups and sandwiches. Add it to eradicate appetite loss in kids.
11. Fenugreek Water
Having a glass of fenugreek-infused water helps to boost appetite in kids.
12. Mint Curd
Add some mint leaves to your curd before serving it to the kids. Perfect for 8 months to 9 months old children.
13. Peaches
If your kid enjoys fruits, adding some peaches to their diet will help boost their appetite.
14. Plums
Did you know that plums boost one’s appetite? Kids crave them so be sure to add them to their diet.
When to Consult a Doctor
Consulting a doctor for loss of appetite in kids is advisable under certain circumstances. If your child’s reduced appetite persists for an extended period, typically longer than a week, and is accompanied by other concerning symptoms such as weight loss, lethargy, persistent fever, or signs of dehydration, it’s essential to seek medical advice promptly. Additionally, if your child has a pre-existing medical condition or if you suspect they may have an underlying health issue contributing to their decreased appetite, consulting a healthcare professional is recommended for proper evaluation and management.
FAQs
1. Can dehydration cause loss of appetite in kids?
Yes, dehydration can contribute to a loss of appetite in kids. When children are dehydrated, they may feel less hungry. It’s important to ensure they stay adequately hydrated for overall health.
2. Are there certain age groups which are more prone to experience loss of appetite?
Loss of appetite can affect children of any age, but it might be more common during certain developmental stages, such as during illness or growth spurts. Various factors contribute, and individual differences exist.
3. Is losing appetite normal for children?
Temporary loss of appetite is normal in children and can be influenced by factors like illness, stress, or changes in routine. However, if persistent or accompanied by concerning symptoms, it’s advisable to consult a healthcare professional for proper evaluation.
Now, you know why your kid may have a loss of appetite and what you can do about it! It is essential for kids to get enough nutrition during their developing years, which is mainly through the food they eat. Use these remedies and help your child regain his appetite in no time!
References/Resources:
1. Al-Nouri. L, Basheer. K; Mothers’ Perceptions of Fever in Children (Journal of Tropical Pediatrics); Oxford Academic; https://academic.oup.com/tropej/article/52/2/113/1652063; April 2006
2. Helping Children Handle Stress; American Academy of Pediatrics; https://www.healthychildren.org/English/healthy-living/emotional-wellness/Pages/Helping-Children-Handle-Stress.aspx
3. Luby. J; Early Childhood Depression (American Journal of Psychiatry); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184299/; September 2009
4. Leung. A, Marchand. V, Sauve. R; The ‘picky eater’: The toddler or preschooler who does not eat (Paediatrics Child Health); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3474391/; October 2012
5. Anorexia Nervosa in Children; Johns Hopkins Medicine; https://www.hopkinsmedicine.org/health/conditions-and-diseases/eating-disorders/anorexia-nervosa-in-children
6. Andrews. N; Hungry irony (The Journal of Clinical Investigation); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588277/; September 2015
7. Why is my child suddenly not eating?; Health University of Utah; https://healthcare.utah.edu/the-scope/kids-zone/all/2019/02/why-my-child-suddenly-not-eating
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Harmful Effects of Force-feeding Children
As parents we want our children to get optimum nutrition, and for that, it is required that they eat a proper and well-balanced meal. However, feeding food to children can be an arduous task, especially if your child resents or refuses to eat what you want him to eat. In such situations, parents often tend to force-feed their kids, but it may lead to harmful consequences. If you wish to learn more about why it is harmful to force-feed children, we suggest going through the following post for the same.
What Does Force-feeding Actually Mean?
Providing nutrition and nourishment to a child is what every parent wants to do, but sometimes they end up feeding their kids forcefully. The following points may constitute force-feeding:
Deciding how much, when and what the child will eat
Feeding enormous amounts of food to the child even if he resents it
Comparing the child with other kids or blackmailing the child into eating food or into consuming a large serving of food
Ignoring a child’s pleas of eating less or later
Why Do Usually Parents Force-feed Their Children?
As parents, we make sure that we undertake every task that ensures the proper upbringing of our kids, and feeding food and providing nutrition is one of them. Here are some reasons that explain why parents tend to force-feed their kids:
1. To Finish What Is Served
Most of us have this notion that if it is on the plate, it should eventually land in our tummies. But with kids, that is not the case because they would only eat the amount of food their stomachs permit.
2. When Introducing Solid Foods
This is a very common feeding mistake that parents make when they start feeding their babies for the first time. The aim is not to force the baby to eat the food that he despises, but to let the baby develop the taste and then letting him choose what he likes to eat.
3. Concern That the Child Is Not Eating Enough
Young children eat less but eat often. We as parents think that our child may not be eating or getting ample nutrition from small meals, thus overfeeding.
4. Spoon-feeding Older Children
Quite a few parents like to feed their children even when they are old enough to eat by themselves, because they think that they may not be able to feed themselves. This leads to overfeeding.
5. Not Understanding the Child’s Needs
As parents, we think that we are more aware of what our child needs, and the same holds true for food. Therefore, when the child refuses to eat, we often tend to force-feed thinking that the child does not understand his body’s requirements.
6. For Introducing New Foods
Parents often force their kids to eat when they introduce them to a new fruit, vegetable, or a food item. This thinking is supported by the idea that children need to be given the food continuously so they can get the hang of the taste.
7. Comparing With Other Children
If the child’s friend or cousin of the same age is eating more amounts of food, the parents might feel that they are not doing a good job with feeding their child, and they opt for force-feeding.
8. For Inculcating Good Habits
Just because a certain food is healthy, it does not mean that you will force your child to eat it. Parents often think that to inculcate good eating habits, the children should be made to eat certain foods even if they do not like eating them.
Should You Force a Child to Eat?
No, it’s generally not a good idea to force a child to eat. Doing so can lead to negative associations with food and mealtimes, potentially causing anxiety and unhealthy eating habits later in life. Instead, it’s better to offer a variety of healthy foods and allow the child to choose what and how much they want to eat. This approach helps children learn to listen to their own hunger cues and develop autonomy over their eating choices. Creating a positive and relaxed atmosphere during meals can also encourage a healthier relationship with food. If there are concerns about a child’s nutrition or eating habits, consulting a healthcare professional is advisable.
What Are the Effects of Force Feeding?
We understand that as parents you do everything you can to bring up your child, and food is an integral part of it. However, force feeding is something you should avoid.
Here are some effects of forcing a child to eat:
1. Vomiting
When you feed your child against his wishes, it may end up in him throwing up or vomiting.
2. Aversion Towards Food
The child may not only dislike what you may be feeding him, but it may make him repulsive towards that food.
3. Kills the Appetite
We eat when we feel hungry, and the same goes for kids. But as parents, we doubt the judgement of our children when it comes to eating, thus force-feeding them. This kills their appetite.
4. Negative Emotions
The child can develop negative feelings and emotions towards food, and even towards the parent.
5. Leads to Unhealthy Eating Habits
Your child may develop unhealthy eating habits because he may develop an aversion towards healthy food.
6. Lack of Control on Eating Habits
One of the worst side effects of force-feeding toddlers or older children is that they can lose control over their eating habits.
7. Eating Disorder
Because there is no control over eating, the child may develop eating disorders such as anorexia, bulimia, etc.
8. Under-eating Issues
As the child grows, he may eat less food rather than eating larger amounts.
9. Lifelong Dislike for Food
Children may fester long aversions and dislike for food as they grow up.
10. Parental Control on Food Leads to Eating Issues
When parents force-feed their children, it can end up in kids feeling lost and lacking control over their lives. This may lead to low self-esteem issues.
How to Stop Pressuring Kids to Eat?
Force-feeding babies. toddlers or older kids may lead to many physical, emotional and physiological issues. Therefore, it is important to understand why you are force-feeding your kid and look for the trigger that may be causing such behaviour. If you feel your child eats lesser than his sibling, refuses to eat, is more engrossed in playing than eating and various such things, it is very normal. You should maintain your calm and not panic and let your child come and ask for it.
What You Can Do to Make Your Child Eat Properly Without Forcing Him?
Here’s what you can do:
Eat with your kid
Have patience when introducing something new
If the child gets distracted, gain his attention back
Be patient
FAQs
1. Should I force my child to eat if he is a picky eater?
If your kid is a picky eater, the first thing that you need to establish is the root cause of it. This will help you deal with the situation in a better way. Even if your child is engrossed in something and is missing his meal times, it is best to leave him alone and let him come back to you whenever he feels hungry.
2. How can I inculcate good eating habits in a child?
Apart from being a good role model, letting your child decide his meal times, preferences, and other such factors may help inculcate good eating habits in a child.
3. Can force-feeding impact a child’s social interactions and development?
Yes, force-feeding can also affect a child’s social interactions and development. Mealtimes are not just about eating; they are important social occasions where children learn conversational skills, manners, and the norms of social eating. If a child experiences stress and anxiety around eating due to force-feeding, they may become withdrawn or resistant during social dining situations, such as school lunches or family gatherings. This can hinder their social development and affect their ability to interact comfortably in social settings involving food. Additionally, if a child feels ashamed or embarrassed about their eating habits, it can impact their self-esteem and confidence in social interactions.
This was all about force feeding infants and toddlers and the harmful effects of doing so. It is important to feed your child healthy food, but not at the cost of force-feeding him. Talk to your doctor if your child is struggling with his meals.
References/Resources:
1. Starzomska. M, Smulczyk. M; Behavioral Consequences of Force-feeding (Handbook of Behavior, Food and Nutrition); ResearchGate; https://www.researchgate.net/publication/260184923_Behavioral_Consequences_of_Force-feeding; January 2011
2. Liu. Y, Zhu. X, Huang. L, Jia. Y, Xia. Z; Effects of force-feeding on immunology, digestive function and oxidative stress in the duodenal and jejunal mucosa of Pekin ducks (Animal); Science Direct; https://www.sciencedirect.com/science/article/pii/S1751731119000612
3. Chinawa. J; The Knowledge and Practice of Forced-Feeding among Mothers and Caregivers in Enugu, South East Nigeria; ResearchGate; https://www.researchgate.net/publication/283547078_The_Knowledge_and_Practice_of_Forced-Feeding_among_Mothers_and_Caregivers_in_Enugu_South_East_Nigeria; November 2016
4. Wehrly. S, Bonilla. C, Perez. M, Liew. J; Controlling Parental Feeding Practices and Child Body Composition in Ethnically and Economically Diverse Preschool Children (Appetite); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3913272/; February 2014
5. Arts-Rodas. D, Benoit. D; Feeding problems in infancy and early childhood: Identification and management (Paediatrics & Child Health); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851259/
6. Boucheron. P, Bhopal. S, Verma. D, Roy. R, et. al.; Observed feeding behaviours and effects on child weight and length at 12 months of age: Findings from the SPRING cluster-randomized controlled trial in rural India; PLOS One; https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0237226; August 2020
7. Orlet. F, Lipps. B; Restricting access to palatable foods affects children’s behavioral response, food selection, and intake (The American Journal of Clinical Nutrition); Science Direct; https://www.sciencedirect.com/science/article/pii/S0002916522044367; June 1999
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Cod Liver Oil for Kids – Benefits, Side Effects and How to Give?
As parents, you try your best to give your kids a healthy and nutritious diet for optimal growth and development. However, sometimes due to various reasons, your kid may not get sufficient amounts of particular nutrients through diet alone. Under such circumstances, you may consider opting for various ways of providing nutrition to your kid, and cod liver oil may be one such option to consider. If you are pondering over giving cod liver oil to your kid, you should read this article to know more about cod liver oil for kids and its use.
What Is Cod Liver Oil?
Derived from the liver of codfish, cod liver oil represents a natural wellspring of essential nutrients, including vitamins A and D, as well as omega-3 fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) (1). Cod, a member of the Gadus genus, serves as the organic source of these valuable components.
The classification of cod liver oil is contingent upon its extraction and processing techniques, resulting in two distinct types:
Regular Cod Liver Oil: Extracted and refined at elevated temperatures, this variant undergoes processing with the subsequent addition of synthetic vitamins. Often available in supplement form, it is produced through a high-temperature process.
Fermented Cod Liver Oil: Distinguished by its extraction without heat and a fermentation period lasting 6-12 months, this natural product is consumed as a food item. Unlike its regularly processed counterpart, fermented cod liver oil is taken in its pure form.
Cod liver oil is conveniently accessible in both liquid and capsule formats, each boasting a composition that includes 10% EPA and 10% DHA (2). This balanced profile emphasizes its nutritional merit and emphasizes its significance as a health-promoting supplement. It is noteworthy that fermented cod liver oils are created by fermenting the cod liver itself, rather than the oil extracted from it. Additionally, these oils are fortified with health-enhancing elements, such as antioxidants, further contributing to their overall nutritional value (3).
Nutritional Value of Cod Liver Oil
The following table shows the nutrition your child may get by consuming cod liver oil. These values are the approximate values present in 4.5 grams or one teaspoon of cod liver oil.
Nutrients
Values
Monounsaturated fatty acids
2.100 g
Polyunsaturated fatty acids
1.01 g
Saturated fatty acids
1.02 g
Cholesterol
25.6 mg
Vitamin A, IU
4,500 IU
Retinol
1350 µg
Vitamin A, RAE
1350 µg
Vitamin D
450 IU
Vitamin D (D2 + D3)
11.2 µg
Energy
40.6 kcal
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
Sometimes, supplements that we deem healthy and safe for adults may not be safe for kids to consume. So, is cod liver oil safe for kids to consume? Let’s find out.
Is It Safe to Give Cod Liver Oil to Children?
Cod liver oil has many health benefits for kids; however, you should only give it to your kid after a paediatrician has prescribed it. Babies who are still on breast milk can derive its benefits if the mother takes cod liver oil when she needs the supplements too.
Wondering why you should give this miraculous oil to your child? Read on to know the benefits of cod liver oil.
Benefits of Cod Liver Oil for Kids
Here are some of the benefits your baby would gain by consuming prescribed cod liver oil.
1. A Good Source of Vitamin D
Cod liver oil is a good source of vitamin D, and regular usage may help in the proper development of bones in children (4).
2. Helps in Reducing the Risk of Type 1 Diabetes in Kids
The cases of type 1 diabetes in children are on the rise. Various studies have indicated that early administration of this oil in kids can help in reducing the chances of type 1 diabetes in kids. The anti-inflammatory effects of omega-3 fatty acids may help in preventing type 1 diabetes in children (5).
3. Aids Proper Brain Development
The presence of omega-3 fatty acids in this oil is beneficial for the development of your child’s brain. It is also seen that if this oil is administered during infancy or the last trimester of pregnancy, it may play an important role in the optimal brain development of the baby.
4. Helps in Strengthening the Immune System
Young kids are prone to falling sick during the changing seasons. This wondrous oil has various immunity-boosting qualities and thus helps your kid’s body fight against various viral and bacterial infections by strengthening the immune system.
5. Helps in Treating Upper Respiratory Tract Infections
This oil has been proven to have immense benefits in reducing the risk of various upper respiratory tract (URT) infections (6). Therefore, kids who consume cod liver oil regularly pay fewer visits to their doctor for the treatment of URT infections.
6. Beneficial for Eye Health
Cod liver oil is extremely beneficial in maintaining good eye health of the kids. The substantial amount of vitamin A in cod liver oil is not only good for a healthy vision, but the presence of anti-oxidants is also beneficial in reducing the risks of eye problems like glaucoma (7). The omega-3 fatty acids help improve blood circulation to the eyes, thus contributing towards the health of your little one’s precious eyes.
7. Keeps Depression at Bay
Cod liver oil is not only beneficial for physical health, but it is very helpful for improving mental health too. It is observed that a regular intake of this oil may reduce the chances of depression by 30 percent.
8. Beneficial In Treating Stomach Ulcers
When taken in appropriate dosages, cod liver oil could aid in the healing of gut and stomach ulcers in kids.
9. Supports Healthy Skin Conditions
Cod liver oil’s rich content of omega-3 fatty acids and vitamin A contributes to maintaining optimal skin health in children. The combination of these nutrients may help alleviate skin issues and promote a clear complexion, fostering overall dermatological well-being.
So, how much cod liver oil should your little one consume? Well, since cold liver oil is supposed to be given to kids without a paediatrician’s prescription, if your child is prescribed the supplement, you should stick to the dosages advised by the doctor. The next section will help you understand what the dosages could be like.
Cod Liver Oil Dosages for Children
Here is the dosage of cod liver oil for babies and kids that a paediatrician is most likely to prescribe –
For Infants: ¼ to ½ teaspoon of the oil on a regular basis.
For Older Children: 1 to 2 teaspoons of cod liver oil to kids depending on their age and vitamin D requirements.
Apart from the benefits, cod liver oil also has some side-effects that you must be aware of. Let’s look at what they are.
Side Effects and Safety Concerns of Cod Liver for Children
Exploring the potential drawbacks of cod liver oil supplementation for children, this section delves into the side effects and safety concerns associated with this popular nutritional supplement. Understanding these considerations is crucial for parents and caregivers to make informed decisions regarding its usage and ensure the well-being of young ones.
1. High Amounts of Vitamin A
This oil is a rich source of vitamin A and consuming more than the required amounts of vitamin A may lead to various health complications such as double vision, softening of the skull bones, pain in the bones, poor weight gain, etc.
2. High Amounts of Vitamin D
The substantial amounts of vitamin D in this oil may sometimes lead to various complications such as rapid heartbeat, dry skin, dry mouth, lack of urination, etc.
3. May Cause Gastric Disturbance
Taking this oil supplement may sometimes lead to heartburn, nausea, stomach ache, bloating, etc.
4. Weird Aftertaste
Cod liver oil has a peculiar taste, and most children do not like it. It may leave a very weird aftertaste that may make your kid feel nauseous.
5. It Has Anticoagulant Properties
This oil contains anticoagulant or blood-thinning properties and may cause the risk of excessive bleeding after an injury.
6. Mercury/ Polychlorinated Biphenyl (PCB) Contamination
There is a risk of mercury or PCB contamination due to high levels of mercury and other toxins in cod liver oil. The supplement, thus, needs to be taken with caution as it may affect the growth of your baby severely.
7. Potential Allergic Reactions
Some children may be allergic to components present in cod liver oil, leading to allergic reactions such as itching, swelling, rash, or difficulty breathing. It is crucial to monitor for any signs of allergy and seek medical attention if they occur.
8. Interference With Blood Sugar Levels
Cod liver oil may interact with medications or conditions related to blood sugar regulation. Children with diabetes or those taking medications to manage blood sugar levels should exercise caution, as the oil may interfere with these medications, leading to fluctuations in blood sugar levels.
Therefore, before you opt for this supplement for your kid, you should discuss all the pros and cons with a paediatrician, and only then decide whether you want to give it to your baby. When you are rest assured that cod liver oil will only benefit your baby’s health, you may follow one or more of the tips given in the next section of the article to administer the supplement to your little one.
How to Give Cod Liver Oil to a Child?
As discussed above, cod liver oil has a very strong and peculiar aftertaste that your kid may not like; therefore, you may administer this oil in the following ways:
1. Giving Cod Liver Oil to a Baby
Here are some ways of giving cod liver oil to babies:
You may take the required dosage of any cod liver oil such as seven seas cod liver oil for babies, in a sterilised syringe and pour the oil at the back of the mouth of your baby. This way, your baby may not get the bad aftertaste because there are fewer taste buds at the back of the mouth.
Alternatively, you may mix the oil in the expressed breast milk and give it to your baby.
2. Giving Cod Liver Oil to Older Children
Here are some ways you can give cod liver oil to older children:
If your child can take capsules, you may give him capsules.
You may try chewable cod liver oil capsules for kids.
You may try flavoured capsules.
You may mix the oil in some fruit juice or a smoothie.
You may blend it in some maple syrup or honey.
FAQs
1. Can Cod Liver Oil Interact With Any Medications That Children May Take?
Cod liver oil may interact with certain medications, especially those related to blood clotting or blood sugar regulation. It is essential to consult with a healthcare professional before introducing cod liver oil if a child is taking any medications to ensure there are no adverse interactions.
2. Do the Benefits of Cod Liver Oil Vary Between Infants and Older Children?
The benefits of cod liver oil can vary between infants and older children. In infants, cod liver oil, if administered during the last trimester of pregnancy or infancy, may contribute to optimal brain development. For older children, the oil’s omega-3 fatty acids, vitamins, and other nutrients support various aspects of health, including immune system function, cognitive development, and skin health. The specific benefits may differ based on the child’s age and developmental stage.
There are many upsides for cod liver oil for babies and kids. However, you should refrain from giving this supplement without the prescription of a paediatrician. This is because the oil contains high amounts of vitamins A and D, which may lead to various health complications in babies and children. Therefore, whether it is fermented cod liver oil or any other kind of cod liver oil that you wish to give to your kid, we strongly recommend that you get your doctor’s permission before doing so. This will guarantee appropriate dosages that will aid your little one’s health and development.
References/Resources:
1. Griffing. G; Mother Was Right About Cod Liver Oil (The Medscape Journal of Medicine; National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2258476/; January 2008
2. Cleland. L, James. M, Proudman. S; Fish oil: what the prescriber needs to know (Arthritis Research & Therapy); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1526555/; December 2005
3. Fermentation: Enhancing favourable health properties of cod liver oils; Research Outreach; https://researchoutreach.org/articles/fermentation-enhancing-favourable-health-properties-cod-liver-oils/
4. Wagner. C, Greer. F; Prevention of Rickets and Vitamin D Deficiency in Infants, Children, and Adolescents (Pediatrics); American Academy of Pediatrics; https://publications.aap.org/pediatrics/article/122/5/1142/71470/Prevention-of-Rickets-and-Vitamin-D-Deficiency-in; November 2008
5. Lars. S, Geir. J; Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study; The American Journal of Clinical Nutrition; https://ajcn.nutrition.org/article/S0002-9165(22)03449-9/fulltext; December 2003
6. Linday. L; Cod liver oil, young children, and upper respiratory tract infections (Journal of the American College of Nutrition); National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/21677119/; December 2010
7. Vitamins; Nemours Kids Health; https://kidshealth.org/en/kids/vitamin.html
8. Fish oil, cod liver; Food Data Central; USDA; https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
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