Sort

Filter

Food & Nutrition

Suggested articles for you

8 Healthy and Yummy After School Snacks for Kids

After spending hours studying, playing, running around, and doing other activities at school, most kids come home feeling hungry. They would love to gorge on some yummy and appetising snacks to satisfy their hunger pangs. As a parent, you might like to offer something that is not only easy-to-make but also healthy and appealing. Foods that can be put together before the kids get home are an ideal choice for after school snacks. Video: 7 Healthy and Yummy After School Snacks for Kids with Recipes Easy After School Snacks for Children Your kids can get bored eating the usual snacks every day and may want some variety. The regular roti-vegetable may not seem tempting to them. Packaged food can be an option, but it’s not the healthiest one. It may not be feasible to cook interesting kid-friendly after-school snacks each day. Some imagination and ingenuity in preparing and presenting the food items may prove very helpful. So, here are a few simple and healthy after-school snacks for kids. These Indian recipes are not only likely to get your kid’s attention, but may also tempt him to eat them. 1. Fruit Kebabs Put together your kid’s favourite fruits in kebab sticks and see them disappear in minutes! What You Need Cheese cubes Seedless grapes Watermelon Any other seasonal fruit like apple or mango Flavoured yoghurt Honey (optional) Kebab sticks How to Make Chop all fruits in cube-sized bites. Arrange them on the kebab sticks as per your choice. Don’t forget to add the cheese cubes. Drizzle some honey over the flavoured yoghurt, and it can be served along with the fruit kebabs. 2. Rainbow Smoothies These colourful and healthy pops made from fresh fruits can be a terrific after-school snack for your kid. What You Need 1 cup each of 5 different fruits (preferably of different colours) like kiwi, watermelon, mango, black grapes, pineapple. 1 cup of milk 1 cup of yoghurt Ice-pops bags Pastry bags How to Make Churn each fruit in a blender by adding a little milk and yoghurt. Keep the consistency fairly thick to prevent them from mixing into each other when you pour them in the ice-pop bags. If required, you can chill the mixtures in the freezer for some time to stiffen them. Transfer each blended fruit into a pastry bag and seal the tops with a rubber band. Slightly cut the tip of each pastry bag and start squeezing a little mixture of the different fruits into the ice-pop bags. You may begin with black grapes smoothie then add kiwi mixture, next can be mango followed by watermelon and pineapple smoothie. Seal the bags and freeze them for a few hours before serving. 3. Oats Energy Balls These no-bake energy bites with the goodness of oats might be just the thing your kid needs after school. What You Need 1½ cup cooking oats 1/3 cup honey 1 cup of coconut powder 2/3 cup butter ¼ tsp cinnamon powder ¾ cup of chocolate chips How to Make Add the oats to a bowl and crush them slightly with a potato masher. Add the honey, butter, coconut powder, cinnamon powder, and mix well. Sprinkle chocolate chips all over the mixture. Put it in the fridge for sixty minutes or so. Then shape them into small balls. 4. Cracker Pizzas These tasty mini pizzas may soon become your kid’s absolute favourite snacks. What You Need A pack of cracker biscuit Cheese spread 1 onion (finely chopped) 1 tomato (finely chopped) Bell peppers (finely chopped) Pepper Oregano How to Make Put the cheese spread in a bowl. Add the onions, tomatoes, bell peppers, pepper, and mix well. Spread this topping over the cracker biscuits. Sprinkle some oregano before serving. You can also give the cracker pizzas a sweet twist by making a topping of flavoured cream cheese spreads and some sliced fresh fruits that are your kid’s favourite. 5. Cheesy Broccoli Pancakes The cheesy pancakes packed with the nutrition of broccoli may make for a super healthy snack. What You Need 2 cups broccoli florets 2 eggs 1 cup breadcrumbs ½ cup grated cheese Salt Oil How to Make Steam the broccoli florets Add the florets, breadcrumbs, eggs, cheese, salt in a blender and churn till they appear finely chopped. Transfer the mix to a plate and roll small balls out of it. Heat some oil in a pan. Drop the balls and flatten them gently with a spatula. Cook both sides till they turn crispy brown. Serve warm. 6. Whole Wheat Dates Doughnuts These irresistible doughnuts may be the perfect snack to recharge your kid after school. What You Need 1 ½ cups whole-wheat flour A teaspoon of baking powder ½ cup of sugar 1 egg ½ cup buttermilk 1 cup seedless dates (chopped) A teaspoon of vanilla extract Salt Butter (softened) How to Make Preheat the oven to 180°C. Grease and lightly dust the doughnut pan with flour. Add the flour, salt, and baking powder in a bowl. In another bowl, whisk the sugar and butter together, and add the buttermilk, egg, vanilla extract. Combine it all together. Mix all the ingredients. Add the dates and thoroughly combine. Pour the batter into the doughnut pan. Bake for 15 minutes To check if it is baked, insert a knife or a skewer and see if it comes out clean. 7. Apple Muffins These amazingly delightful muffins are ideal for getting your child’s power up after school. What You Need Half a cup of milk 1 ½ cup all-purpose flour 1 cup oats 1 ¼ cup cereal (crushed) 2 eggs 2/3 cup oil ¼ cup yoghurt 2/3 cup honey Half teaspoon vanilla extract A teaspoon of baking powder A teaspoon of baking soda A teaspoon of cinnamon powder An apple (peeled and grated) A pinch of salt How to Make Place paper liners along the muffin tray and preheat your oven to 180°C. Whisk together the eggs, milk, yoghurt, honey, oil, and vanilla extract until well blended. Add the crushed cereals and oats to the mixture. Keep it aside for 10 minutes. Mix the baking soda, baking powder, flour, cinnamon powder, and salt separately. Mix the wet ingredients along with the dry ingredients and combine well. Add the grated apples to the mixture. Scoop the mixture into the muffin tray. You can fill up till the top as the batter rises very little. Bake for twenty minutes or until an inserted toothpick comes out clean. Serve warm with jam or maple syrup. 8. Crunchy Potato Chips You can make your kid’s snack time ultimate fun time with these delicious and yummy potato chips. What You Need 2 sweet potatoes (large) A tablespoon of onion powder Half tablespoon brown sugar Smoked paprika (optional) Salt Pepper Red chilli powder (optional) Chat masala Oil for frying How to Make Wash the sweet potatoes properly and pat them dry with paper towels. Slice them as thinly as possible. In a bowl, mix the onion powder, paprika, brown sugar, salt, pepper, chat masala, and chilli powder. Heat oil in a frying pan over medium heat. Add the sliced potatoes in batches into the pan, and fry them for 3 to 5 minutes. Using a frying spoon, keep turning the chips over until they are crispy golden on both sides. Once complete, transfer them on a paper towel to drain the extra oil. Sprinkle the mixture of seasoning over them and toss well. The best snacks for your kid are the ones that taste great and fill them up without weighing them down. A little bit of creativity can spin the most usual foods into perfect treats for your kid. Try out these delicious and healthy snack recipes for your little one and watch him savour every bite of it! Also Read: Eating Disorders in Children Read more

18.5K

8 Likes

25+ Healthy Indian Breakfast Recipes for Kids

Children who eat breakfast tend to make healthier choices overall and have more energy, making them more likely to participate in a wider range of activities. Not eating breakfast leaves children hungry by mid-morning, leading to snacking or overeating. We also understand that making kids eat on time can be very difficult. The trick is to entice them with some drool-worthy kid-friendly breakfast ideas that are simple yet innovative and keep them excited about breakfast every morning. There are a plethora of kids’ Indian breakfast ideas for you to choose from. If you are looking for tasty, simple, and easy-to-make breakfast recipes for kids, this is going to be your go-to guide for hustled mornings! Here we have a list of  nutritious breakfast recipes for kids, ranging from delicious breakfast recipes for kids to breakfast ideas for toddlers. You’re sure to love these healthy Indian breakfasts for kids. South Indian Breakfast Recipes Indulge in the rich culinary heritage of South India with these vibrant and flavorful breakfast recipes. 1. Carrot Uttapam Carrots are high in fibre and are very good for the eyes. Plus, they have that added bonus of being a very pretty orange colour and a sweet taste. This is one of the best breakfast ideas for toddlers Indian if they want savoury foods. Ingredients  Dosa batter 2 finely chopped onions 3 grated carrots A few finely chopped coriander leaves Oil Salt to taste How to Prepare Except for the dosa batter, mix all the ingredients together and keep overnight to save time in the morning. Heat up a non-stick pan. Once it is hot enough, reduce the flame to medium heat. Pour in the dosa batter and spread it around, but not too much as it needs to be spongy. Once it starts cooking a little, sprinkle the vegetable mixture on top. Cover and cook for a few minutes. Once the corners start to come loose, flip the uttapam over, sprinkling oil around it. Take the pan off the flame once the uttapam is cooked, and serve with chutney or sambar. 2. Chopped Dosa Masala Dosas are made with rice and urad dal, making it a complete meal for vegetarians. Giving your children dosas for breakfast is a great idea, but what if your kid gets fed up with the same old? Give her this chopped-up dosa masala mix for a change and see how she likes it. Ingredients  2-3 thick, spongy dosas, chopped 2 finely chopped onions and tomatoes, and 1 green capsicum 3 teaspoons of oil Half a teaspoon of red chilli powder Half a teaspoon of garam masala Salt to taste How to Prepare Fry the onions in the oil till they turn golden. Add the tomatoes, chilli powder, garam masala, and salt. Once the mixture turns soft and mushy, add the capsicum. Make sure to not cook the capsicum completely so that it remains crunchy. Add the chopped dosa pieces and mix until everything is completely coated with the masala. 3. Instant Oats Dosa Oats are extremely strengthening, but sadly, most children do not enjoy eating them when prepared in the same boring way. With this Instant oats dosa, your child will be gobbling it down, all complaints forgotten. Ingredients ½ cup oats flour 2 teaspoons rice flour ¼ cup semolina ½ cup curd ¼ cup finely chopped onions 1 ½ teaspoon finely chopped green chilli 2 tablespoon finely chopped coriander Salt and pepper to taste Oil for cooking How to Prepare  Mix all the ingredients well with 1 cup of water. Heat a non-stick tawa and pour a ladle of batter into the pan. Spread it around the pan. Cook until golden brown on both sides. Serve with green chutney. 4. Idli Upma Idlis are one of the most popular South Indian breakfast recipes for kids, as they are easy to eat and are great with chutney on the side. Sadly, the leftovers are not appreciated as much because they can get pretty dry. Well, not anymore – recycle your leftover idlis for this delicious recipe! Leftover idlis are best as they crumble better, not to mention that they are a great way to finish off leftovers! Ingredients  6 to 8 idlis 1 onion, chopped Grated carrots Green peas 1 green chilli, slit Salt to taste 1 tablespoon of oil 1 teaspoon mustard seeds 2 teaspoon chana dal 1 teaspoon urad dal 1 sprig of curry leaves Turmeric powder How to Prepare Heat oil in a pan and add the mustard seeds. Once they start popping, add the chana dal and urad dal and fry until golden. Add curry leaves. Add the onion, green chilli, grated carrots, peas and turmeric powder, and sauté until the mixture begins to sweat. Do not let it brown. Add the crumbled idlis. Mix well and add water if you feel it is too dry. Check for salt. Serve hot. 5. Whole Wheat Dosa Whole wheat contains complex carbohydrates and proteins that help boost metabolism. We all know about making parathas with whole wheat flour, but have you ever tried a dosa made from the same? Ingredients 1 cup of whole wheat flour 2 tablespoons of fine sooji ½ teaspoon salt 1 teaspoon sugar 1 tablespoon oil ¼ teaspoon black pepper ½ teaspoon ajwain ½ teaspoon baking soda 1 ¼ cups of water 4 tablespoons of oil How to Prepare Mix all the dry ingredients (flour, sooji, salt, sugar, black pepper, baking soda, ajwain) together. Add water and mix until you get a smooth batter. The batter should not be too watery but of pouring consistency. Use a non-stick pan over medium heat. Pour a ladleful of the batter into the pan and spread evenly. When the batter starts to dry, smear a teaspoon of oil over it and cook it until it is golden brown. Flip it over and cook until golden brown. Wipe the pan down after every dosa as this ensures that the others cook evenly. Dosa is ready to be served with sambar or chutney. 6. Tumbler Idli A type of idli that has its origins in Karnataka, the change in shape from the normal idli will have your child reaching for it out of curiosity. Enhance the nutritional content of idli batter by incorporating ground sesame seeds, which are packed with vitamins, minerals, fibre, healthy fats, and protein (1). Source: Pinterest Ingredients Idli batter Cylindrical tumblers How to Prepare Take a large, flat-bottomed vessel and fill 3/4th of it with water. Grease the tumblers with some oil. Fill them with the idli batter. Place the tumblers in the vessel for around 15 – 20 minutes. Serve hot with chutney and sambar. 7. Appam (Rice and Coconut Pancakes) This dish is very popular in Kerala as a healthy breakfast meal. It can be seen as a healthy version of pancakes. Ingredients  1 cup of rice 2 cups of grated coconut 3 tablespoons sugar ½ teaspoon yeast Salt to taste How to Prepare Soak the rice for a few hours. Add the soaked rice to the mixer along with the coconut, and grind into a smooth paste. Add some water to the mixture if needed. Add salt and sugar to the mix. Then, add the yeast and blend for a while longer till you get a dosa consistency batter. Refrigerate overnight, but leave it out in the morning as the batter should be at room temperature for the appams to get ready. Heat a non-stick pan and add oil. Pour the batter and spread it across the pan. Let it cook on both sides, and serve hot. 8. Sooji Upma Sooji is made up of durum wheat, which keeps you full for a longer period of time. It is a great energy booster and makes a great breakfast dish to give your children before sending them off to school. What’s best? It’s one of the best breakfast ideas for 1-year-old tots who are learning new tastes and textures. Upma is mild, soft, and fulfilling! Ingredients  1 cup of sooji 3.5 cups of water A few tablespoons of ghee A tsp of mustard seeds 2 tsp of urad dal 2 tsp of chana dal 1/2 a cup of onions, sliced 1 small green chilli, slit A few cashew nuts A sprig of curry leaves Salt to taste To garnish: coriander leaves, freshly grated coconut How to Prepare  Boil some water. Heat a saucepan with some ghee and add mustard seeds. Once they start to splutter, add the dals and mix until golden. Add the onions, curry leaves, cashew nuts, and green chillies. When the onions are translucent, add the sooji and sauté Boil some water in a separate saucepan. Once done, add the salt and the boiling water to the sooji mix and stir quickly. You know the upma is cooked when all the water gets absorbed. Mix well and garnish with coconut and coriander leaves. Serve hot. 9. Ragi (Finger Millet) Porridge Ragi porridge is a wholesome and nutritious breakfast option for children, packed with calcium, iron, and other essential nutrients. It’s easy to digest and keeps kids full for longer. Ingredients 1/4 cup ragi flour (finger millet flour) 2 cups water 1/2 cup milk Jaggery or sugar to taste A pinch of cardamom powder (optional) Chopped nuts and dried fruits for garnish (optional) How to Prepare In a bowl, mix ragi flour with a little water to form a smooth paste, ensuring there are no lumps. Boil the remaining water in a saucepan and gradually add the ragi paste, stirring continuously to prevent lumps. Cook the mixture on low heat, stirring continuously, until it thickens to a porridge-like consistency. Add milk, jaggery or sugar, and cardamom powder (if using). Mix well and simmer for a few minutes. Remove from heat and garnish with chopped nuts and dried fruits if desired. Serve warm. 10. Vegetable Appe This quick and easy-to-prepare appe recipe for kids is not only healthy but nutritious. Plus, kids love finger foods. Image Credit: Pinterest Ingredients: 2 cups of idli batter 4 tbsp grated cabbage 4 tbsp grated carrot 1 tsp green chilli paste Idli podi salt to taste oil  How to Prepare: In a bowl, add the idli batter. To the batter, add finely chopped vegetables of your choice, such as cabbage and carrot. Add a little bit of salt to taste and green chilli paste (it’s optional; you can skip chilli if you want). Heat the appe mould on a medium flame and grease it with a little bit of oil. Once the moulds are hot and ready, pour a spoonful of batter into each mould and top it with a drizzle of til oil until golden brown. Turn the appe upside down using a fork until they cook to a golden colour on each side. Repeat the process for all appes. Voila! Your appes are ready! North Indian Breakfast Recipes Experience the hearty and aromatic flavours of North India with these wholesome breakfast recipes. 1. Veggie-Stuffed Paratha Parathas are loved by everyone, old and young. Even so, if you try giving it to your child with a plain old sabzi, it is probably not going to go down well. Instead, stuffing the sabzi into the roti makes it delicious and more inviting. Ingredients Cooked vegetable sabzi (dry) 1 cup atta/whole wheat flour Oil/ghee/butter Dry flour for dusting Salt to taste How to Prepare Add water to the flour and knead it into a soft dough. Cover the dough and set it aside. Take the cooked sabzi of choice and mash it with a potato masher or a fork. Make smaller balls out of the dough, and make smaller portions of the mashed sabzi to match the number of dough balls. Roll out the balls into flat circular disks with a rolling pin. Use dusting flour to prevent the dough from sticking to the surface. Place the sabzi portion in the centre of the circle and cover it from all sides. Prepare all the portions in the same way. Take the prepared balls and gently roll them out, making sure to spread the filling around without ripping the dough. Cook well on both sides on a hot non-stick tawa using oil/ghee/butter. Serve hot. 2. Bread Chaat This is a fun way to get your kids to eat that pea dish you made that they didn’t really like. Turn it into a homemade version of a beloved street food, chaat. Not only is this different, but it’s also fun for your kids. Ingredients ½ cup of peas, ¼ cup of pomegranate pearls ½ cup of yoghurt Tamarind chutney Green chutney To sprinkle: roasted cumin powder, red chilli powder, chaat masala A chopped handful of onions, tomatoes and cilantro ½ cup sev or boondi Bread How to Prepare Pressure cook the peas with turmeric powder, salt, chilli powder, and garam masala. Prepare the green and tamarind chutney, beat the yoghurt with salt and sugar, and toast the bread pieces. Arrange the bread pieces on a plate and pour the pressure-cooked gravy on top of it. Add the onions, tomatoes, and cilantro. Pour a little tamarind and green chutney over it, and the yoghurt over that. Top it off with pomegranate seeds, chaat masala, chilli powder, cumin powder, and sev or boondi. 3. Jalapeno-Cheese Paratha Another scrumptious recipe and a favourite among the many North Indian breakfast recipes for kids, this stuffed paratha recipe is a delightful mix of tangy jalapenos and a lot of cheesy goodness. Ingredients 1 cup whole wheat flour ½ teaspoon salt ½ cup of water 2 cups grated cheese ¼ cup jalapeno How to Prepare  Mix the flour, salt and water until it forms a soft dough. For the filling, mix the jalapenos and the cheese together and roll the mix into six small balls. Divide the dough into six equal parts and roll into small balls. Roll them out. Place a cheese and jalapeno ball in the centre of the dough and pull the dough around to cover. Do this with all six and set aside for ten minutes. Gently roll out the balls into flat discs, just like a regular paratha. Fry on a tawa until cooked on both sides. Serve with butter or cream cheese. 4. Palak Puri Most children dislike green, leafy vegetables, so try sneaking some into their food using this delicious recipe. Feed your child spinach as often as you can, as it is a rich source of minerals and vitamins. What’s more, there is also an added benefit of your child getting excited over a green-looking puri. You can use beetroots to make them red or pink, and carrots to make them orange! Ingredients 2 cups of whole wheat flour 500 g washed and blanched spinach 2-3 teaspoons ghee/olive oil 1 teaspoon ginger paste 1 teaspoon green chilli paste ½ teaspoon cumin seeds Oil Salt to taste Water How to Prepare  Chop the blanched spinach and blend it into a paste. In a large bowl, mix together the flour, spinach paste, ginger paste, salt and green chilli paste. Add water and mix well. Add the olive oil or ghee and knead thoroughly. Cover and set the dough and aside for ten minutes. After ten minutes, knead the dough and make small balls out of it. On a floured surface, roll out the balls into small discs. In a deep pan, fry the puris and serve with chutney. 5. Poha Poha is prepared differently in different states, but it is certainly considered a breakfast staple in most households as it is high in iron and carbohydrates. Adding vegetables to it turns it into a complete meal. Ingredients 1.5 cups poha (flattened rice) 1 finely chopped onion 1 diced potato 1 finely chopped carrot 1 green chilli 8-10 curry leaves A handful of peanuts ½ teaspoon chana dal, ½ teaspoon urad dal, ½ teaspoon mustard seeds, ½ teaspoon cumin seeds, ¼ teaspoon turmeric Salt to taste 2 tablespoons of oil 1 tablespoon lime juice How to Prepare  After washing the poha, let it sit for some time as it softens the poha a bit. Heat the oil and add some peanuts. Once they are slightly fried, add the chana dal, urad dal, mustard seeds and cumin seeds. Once they start to pop, add the green chillies and fry lightly. Add the onions and curry leaves and cook till the onions start to sweat. Add the vegetables, salt and turmeric and sauté well for a minute. Cover and let it cook for 8-10 minutes. Once the veggies are soft, add the drained poha to it and mix well. Let it simmer for a few minutes. Add the lime juice and mix. Serve hot. 6. Methi Thepla Methi Thepla is a Gujarati flatbread made from fenugreek leaves, whole wheat flour, and spices. It’s flavorful, nutritious, and ideal for breakfast or snacks. Ingredients 1 cup fenugreek leaves (methi), washed and chopped 1 cup whole wheat flour 2 tablespoons besan (gram flour) 1/2 teaspoon turmeric powder 1 teaspoon red chilli powder 1/2 teaspoon cumin powder 1/2 teaspoon coriander powder Salt to taste 1 tablespoon oil Water as needed Ghee for cooking How to Prepare In a mixing bowl, combine chopped fenugreek leaves, whole wheat flour, besan, turmeric powder, red chilli powder, cumin powder, coriander powder, salt, and oil. Knead the mixture into a smooth dough using water as needed. Divide the dough into small balls and roll each ball into a thin circle. Heat a tawa or skillet and cook the thepla on both sides, applying ghee, until golden brown spots appear. Serve hot with yoghurt or pickle. 7. Mung Bean (Moong Dal) Cheela Moong dal cheela is a nutritious and protein-rich pancake made from ground mung beans and spices. It’s crispy on the outside and soft on the inside, perfect for a wholesome breakfast. Ingredients 1 cup split yellow mung beans (moong dal), soaked for 4-6 hours 1 green chilli, chopped 1/2 inch ginger, grated 2 tablespoons finely chopped coriander leaves 1/4 teaspoon turmeric powder Salt to taste Oil for cooking How to Prepare Drain the soaked mung beans and grind them into a smooth batter along with green chilli, ginger, turmeric powder, and salt. Add a little water if needed to make a thick batter. Heat a non-stick skillet or tawa and grease it lightly with oil. Pour a ladleful of batter onto the centre of the tawa and spread it in a circular motion to form a thin pancake. Sprinkle chopped coriander leaves over the cheela. Drizzle a little oil around the edges and cook on medium heat until golden brown and crispy. Flip the cheela and cook the other side until cooked through. Serve hot with green chutney or yoghurt. 8. Corn and Capsicum Tikki Your kiddo will love this crispy corn and capsicum tikki in their breakfast for a change. If you feel there’s a health issue with deep frying, choose air frying instead. It’s healthy and tasty. Image Credit: Pinterest Ingredients: 1 cup sweet corn kernels 1/2 cup finely chopped capsicum 2 tsp finely chopped green chillies 4 tbsp rice flour Salt to taste Green chutney How to Make: In a mixer, blend corn into a coarse paste. Do not add any water. Transfer the mixture into a bowl and add finely chopped capsicum, chopped green chillies, rice flour, and salt to taste. Mix everything well. Once the mixture is mixed well, divide it into 8-9 equal portions. Roll the portions into round flat tikki. Deep fry the tikkies and turn them into a golden brown colour from all sides. You can air fry them if you have an air fryer or a microwave convection with an air frying facility. Serve it hot and crispy with freshly made green chutney! Other Indian Breakfast Recipes Explore the diverse and eclectic world of Indian breakfasts with these unique and flavorful recipes. 1. Eggy Veggie Bread Strips Easy and healthy, this recipe requires minimal effort. Just prepare it and allow your toddler to practice eating on her own. Source: Pinterest Ingredients 2 slices of brown bread 1 egg 1 cup grated carrots, capsicum, onions and finely chopped tomatoes 1 tablespoon of milk Oil/ghee Salt and pepper to taste How to Prepare Mix together the vegetables, egg and milk until you get a runny consistency. Cut the bread into long, thin strips. Heat up the oil or ghee in a pan. Dip the bread strips into the egg and vegetable mixture, and fry. Once it is ready, cool, and serve it to your toddler to feed herself. 2. Broken Wheat, Oats and Apple Porridge Another delicious way to get your child to eat oats is to turn them into something that makes her think of dessert. Try out this broken wheat, oats and apple porridge for a nutrition-packed breakfast. Ingredients ¼ up dalia (broken wheat) ¼ cup quick-cooking rolled oats 1 cup unpeeled apple cubes 2 tablespoons of butter 1 cup milk ¼ teaspoon sugar How to Prepare Heat the butter in a pressure cooker and add the dalia. Sauté on medium heat for 3 minutes. Add the oats and sauté for another two minutes, stirring continuously. Add the milk along with one cup of water and pressure cook for about 2 whistles. Let the steam escape first before opening. Add the sugar and the apples while the mixture is still hot. Mix well until the sugar is dissolved. Serve warm. 3. Banana Walnut Pancakes Pancakes are good, but banana pancakes are even better! Children love pancakes, and utilising them as a way of getting your kids to eat fruits is not only smart but also scrumptious. You can always use different fruits to make it different for your kids every time. Ingredients  ¼ cup mashed banana ½ cup finely chopped walnuts 1 cup whole wheat flour 2 tablespoons wheat bran ½ cup milk 4 tablespoons of sugar ½ teaspoon of vanilla essence ½ teaspoon of baking powder 1 tablespoon of melted butter 3 teaspoons of butter to cook How to Prepare Mix all the ingredients in a bowl. Add in ½ a cup of water and mix until there are no lumps in the mixture. Divide the batter into six portions. Heat a non-stick pan and pour in the batter into a circle. Add ½ a teaspoon of butter to the edges and cook each pancake until it is golden brown on each side. Serve with bananas and drizzled honey while still hot. 4. Almond Banana Smoothie Smoothies are great for those rushed mornings when you don’t have enough time to prepare anything healthy for your child. Milk is a source of calcium that will help your child have a strong body. Here’s how you can make a delicious smoothie using milk. Ingredients 4 tablespoons de-skinned and blanched almonds 1 cup roughly chopped bananas 1 ½ cup chilled milk 2 tablespoons sugar ½ teaspoon vanilla essence 8 ice cubes (optional) How to Prepare Combine ½ a cup of milk, bananas and almonds, and blend well. Add the remaining milk, sugar, vanilla essence and ice cubes. Serve and enjoy! 5. Papaya Mango Smoothie Another delicious smoothie for the books! Mangoes are fibrous fruits that aid digestion and papayas are packed with vitamins A and C. Ingredients  2 cups of papaya pieces 2 cups of mango pieces 1 tablespoon of sugar 1 tablespoon of lime juice How to Prepare Put everything in a blender and blend until smooth. Serve with ice, or just as is. 6. Grilled Banana Chocolate Sandwich Bananas are good for the heart, the eyes, and overall health. Combine bananas with chocolate, and you have a winner in the eyes of your child! Ingredients 2 slices of whole wheat bread 1-2 tablespoons of oil/butter 3-4 tablespoons of chocolate spread 1 ripe banana How to Prepare Heat a skillet over medium heat. Spread butter on one side of the bread slice and chocolate spread on the other. Arrange the bananas on the chocolate spread side and close. Once the skillet is nice and hot, place the sandwich and press down. Grill on both sides until golden and crispy. Slice and serve hot. 7. Curd Oats A variation of the popular curd rice, this recipe uses oats instead, making it a healthier breakfast option for your child. Ingredients  1 cup of oats Water and salt as needed Pinch of hing 1 ½ cup of curd 1 tablespoon oil ½ teaspoon mustard seeds, ¼ teaspoon jeera seeds, 1 teaspoon urad dal 1 sprig of curry leaves Coriander leaves 2 tablespoons each of grated carrots and cucumbers 2 to 3 green chillies, sliced How to Prepare Cook the oats with plenty of water and let it cool completely. Add the beaten curd, vegetables and salt, and mix well. Heat some oil in a pan and add the mustard and cumin seeds. Once they begin to sizzle, add the urad dal and fry until the mix turns golden. Add the curry leaves and chillies and sauté well. Take them off the flame and add the hing. Pour this into the bowl of curd oats, and mix well. 8. Vegetable Sandwich Vegetable sandwich is a quick and nutritious breakfast option that can be customized with various veggies and spreads, making it appealing to children. Ingredients Bread slices 1 boiled potato, thinly sliced 1 cucumber, thinly sliced 1 tomato, thinly sliced 1/2 onion, thinly sliced Green chutney or mayonnaise Butter or ghee Salt and pepper to taste How to Prepare Apply green chutney or mayonnaise on one side of each bread slice. Arrange potato slices, cucumber slices, tomato slices, and onion slices on one bread slice. Sprinkle salt and pepper according to taste. Cover with another bread slice, chutney side down. Heat a pan and spread butter or ghee on it. Place the sandwich on the pan and cook until both sides turn golden brown and crispy. Cut the sandwich into halves or quarters and serve hot with ketchup or chutney. 9. Khaman Dhokla This very easy and popular Gujarati recipe is a beloved thing in every household. Make it your kiddo’s favourite today! Image Credit: Pinterest Ingredients: 1 1/2 cup gram flour (besan) 1 1/2 tbsp semolina (sooji/rava) 4 tsp sugar 1 tsp ginger-chilli paste 1 tsp lemon juice 1 tsp fruit salt/ 1 tsp unflavored Eno 1 tsp mustard seeds 1 tsp sesame seeds Pinch of hing/asafoetida 5-6 curry leaves and a few chopped green chillies salt to taste For Garnishing: chopped coriander How to Make: In a bowl, combine semolina (rava), gram flour (besan), lemon juice, sugar, ginger-chilli paste, and some salt (to taste). Mix everything well. In the dry mixture, pour 3/4 cup of water and whisk it well to make a smooth batter. Once your batter’s ready, keep it aside and prepare your vessel for steaming Khaman. Right before the steaming, add Eno or any fruit salt to the batter and mix it gently. Do not overmix the batter; otherwise, the batter will lose its air. Now, pour the batter into the greased tin and set it in the steaming vessel.  Steam the batter for 10 to 15 minutes. Keep checking in between with a clean toothpick if the batter is cooked all the way through the bottom. Once your batter is cooked well, keep it aside. Now, for the tempering, heat some oil in a pan. Add mustard seeds, curry leaves, sesame seeds, hing, and half-slit green chillies. Sauté everything nicely and then add half a cup of water to it. To the water, add sugar, squeeze one lemon, and let everything simmer over low heat until the sugar dissolves. let the tempering as well as the Dkhola cool down. When everything is cooled and ready, spread the liquid mixture over the khaman equally, on all sides. Wait for 4-5 minutes for the dhokla cake to absorb the liquid mixture. You can garnish the top with coriander, grated fresh coconut, or white sesame seeds. Grated coconut is optional. You may skip it if you want. Cut the dhokla cake into square pieces. Voila! Your Khaman Dhokla is ready! FAQs 1. How can I make Indian breakfast recipes more appealing to picky eaters? You can make Indian breakfast recipes more appealing to picky eaters by incorporating familiar flavours and textures, such as adding vegetables to dosas or parathas, or serving dishes with their favourite condiments like yoghurt or chutney. 2. Can I prepare Indian breakfast recipes in advance for busy mornings? Yes, many Indian breakfast recipes can be prepared in advance to save time on busy mornings. Dishes like idli, dosa batter, or paratha dough can be made ahead and stored in the refrigerator. You can also pre-cut vegetables for recipes like upma or poha to streamline the cooking process. 3. Are there any healthy Indian breakfast options for kids? Yes, there are plenty of healthy Indian breakfast options for kids. Dishes like poha, upma, vegetable sandwiches, and cheelas made from whole grains and fresh vegetables provide essential nutrients like carbohydrates, protein, and vitamins necessary for growing children. 4. How can I involve my kids in the cooking process of Indian breakfast recipes? You can involve your kids in the cooking process of Indian breakfast recipes by assigning them age-appropriate tasks such as washing vegetables, stirring the batter, or shaping dough for parathas. This not only helps them learn valuable cooking skills but also encourages them to try new foods they helped prepare. So, these were some kids breakfast ideas in an Indian household. While children can be very fussy eaters, there are always ways to get them to become more interested in food. Using fruits and vegetables in a smart way can make a big difference when it comes to your child’s diet. Children love colours, and so making use of the different colours that fruits and vegetables come in can really help your children eat better. Which one of these recipes is your child’s favourite? Tell us! Also Read: South Indian Dishes for Kids Lunch Box Ideas for Children Indian Food Recipe for Kids and Toddler Read more

68.5K

78 Likes

Honey for Kids – Health Benefits and Precautions

With loads of refined sugar sold in supermarkets as sweeteners, they are only jeopardising your child’s future. As a better and healthier alternative, honey for kids stands out the best. Honey – everyone knows how yummy and beneficial this natural ingredient is. Extracted from flower nectars by hardworking bees, honey is one of nature’s best gifts and can enhance a child’s health in many amazing ways. It not only acts as a sweetening agent but can also be used in healing plenty of ailments like cough, cold, and gastric ulcer, all thanks to flavonoids, polyphenols, and organic acids present in it (1). Stay with us as we discover honey’s benefits, when it should be given, and the unique ways to introduce honey in kids’ diets. Can You Give Honey to Children? ‘Is honey good for kids?’ Although honey has amazing medicinal properties that can really help us, it is not meant for babies who are less than a year old. Of course, it is natural and full of good things, but your baby is not yet ready for it. As per the American Academy of Pediatrics, honey has something called dormant endospores of a bacterial species known as Clostridium botulism, which can be toxic and cause problems to an infant (2). However, it is safe for children above one year old to consume as by one year of age, the digestive system matures enough to fight against the bacteria (3). There are different varieties of honey, such as manuka honey, which is found in New Zealand. Although it has many benefits, it is best to keep all kinds of honey away from children below one year of age. Nutritional Value of Honey The nutritional value of honey is high. It has many amazing values, and some of them are listed below. This list shows all the highly nutritional elements that are found in 339 gm of honey. Nutrition Component Value Protein 1 gm Water 58 gm Calcium 20.3 mg Magnesium 6.8 mg Potassium 176 mg Zinc 0.7 mg Dietary Fibre .7 gm Energy 304 kcal Sugar 278 gms Vitamin C 1.7 mg Niacin 0.4 mg Folate 6.8 mcg Health Benefits of Honey for Kids Honey has many amazing benefits for the growth and development of kids. Let’s check some honey benefits for kids that can help them become a sharper and stronger person.  1. Vitamins and Minerals Honey has quite a few minerals that are extremely helpful for children. It can be used in various recipes or also be given to children directly. 2. Protects Liver Honey has properties that actually help the liver control blood sugar levels. (it is good for the liver but doesn’t help in controlling sugar levels) 3. Healing Properties Honey has many amazing healing properties as it helps with coughs and colds, blood sugar, and even healing wounds and burns like canker sores (4). 4. Helps Sore Throat Honey is one of the most common natural medicines for a sore throat. It has been used in Ayurveda and other natural medicines in different forms to heal a sore throat (4). Honey for kids’ cough is something that is followed in many Indian homes, as it works wonders. 5. Medicine for Stomach Upset Honey is a great medicine when children suffer from stomach pain or stomach upset. It helps heal the pain and also increases the child’s metabolism during this time. 6. Heals Toothache Honey, along with a little cinnamon, is a good medicine to heal a toothache. You can make a paste with one tsp cinnamon and 5 tsp honey, and apply the paste directly to the aching teeth. This is a great pain relief when you have a bad toothache. 7. Helps in Digestion Honey is said to be a natural medicine that helps in digestion. You can make tea with honey when you have indigestion. This will help you instantly, and you will feel a lot more relaxed. 8. Helps Heal Dry Skin Honey is one of the best moisturisers for the skin. It can even treat dermatitis and psoriasis vulgaris, sores, insect bites, boils, and burns. A 2004 study confirmed that honey, when mixed with beeswax and olive oil, can effectively treat dermatitis and psoriasis vulgaris (5). You can make your own moisturiser with honey and lemon, honey and Aloe Vera or just little-diluted honey and apply it on your child’s skin. You will notice how the dry skin is transforming faster than ever. 9. Helps Soothe Muscle Pain Honey helps soothe muscle pain and even growing pains in children. A teaspoon of honey in a glass of warm water will do wonders. 10. Heals Mouth Ulcers Mouth ulcers can be painful, especially for kids. Apply a little honey with turmeric to the mouth ulcer, as it will help heal the wound faster. 11. Helps Treat Asthma Honey is a great help when children suffer from asthma, especially when they have an asthmatic attack during the night. Honey has the property to suppress congestion and provides a way for easier breathing. In a 2014 study, the aerosolised honey was able to reduce airway tissue inflammation and effectively treat and manage asthma in rabbits (6). 12. Useful During Chronic Inflammation Honey has the ability to heal inflammation as well. In fact, it has been used as an anti-inflammatory for many years now. It can work wonderfully in reducing the complications of oral mucositis which causes the inflammation and ulceration of the oral cavity mucosa due to cancer therapy (7). Ways to Use Honey for Cough and Cold in Children When children are struggling with a bad cold, cough or fever, pasteurised honey can help to a great extent instead of running towards OTC (over-the-counter) medicines (8). Honey is used in different ways during sickness. One way that has really worked and is the most common way of using it is to add honey to warm water and a little tulsi. This mix will soothe the throat and also increase the metabolism of the child. Taking a tablespoon of honey before bedtime as it is can also soothe the throat and help in the healing process (9). Tips To Make Kids Consume Honey Easily Honey is loved by almost everyone. It is sweet, and children usually enjoy it. However, you can still find children and adults who do not enjoy the taste of honey. If your child is of the latter category, you could use honey in different food items like cookies or tea, or you can even add it to milk. By adding honey to different food items, you can reduce its sweetness. This way, your child will eat honey easily. Precautions to Take While Giving Honey to Your Child Here are some precautions to take while consuming honey in your childs diet. 1. Not for Infants Keep it away from children less than one year old, as honey is a toxic food item for babies. 2. Be Aware of Infant Botulism Clostridium bacteria that can survive in honey can cause infant botulism. It is a bacteria that resides in the soil but can get into food items like honey (2). This is the reason it is not given to babies less than one year old. 3. Avoid Keeping it Open Honey should be closed and kept in a cool place. Because of the sticky texture and the sweetness of honey, it can attract dust and ants. Hence, it must always be closed and kept. 4. Avoid Food With Honey for Babies Under a Year Old Sometimes parents forget to identify food that contains honey, and accidentally feed it to their infants. Always be aware of cookies and other items that contain honey when you have an infant around you. 5. Breathing Problems Honey can cause breathing difficulty in infants and even children. This could be because of allergic reactions. So, if you identify any such problem, it is important to visit a doctor immediately. 6. Muscle Weakness If you notice that your child is struggling with muscle weakness, then this could be a reaction to honey. Again, it is important to meet the doctor immediately. FAQs 1. How much honey is safe to give to children in a day? According to the American Academy of Pediatrics, children aged over 2 should receive less than 25 grams of added sugar daily (10). Since children consume packaged food that already has plenty of sugar, it is advised to monitor their daily sugar intake and adjust the honey quantity accordingly. 2. What type of honey should I give to my child? You can give manuka honey and buckwheat honey to your child as these are effective in treating nocturnal coughs, respiratory tract infections, constipation, chronic bronchitis, and sleep difficulties (11). Manuka honey is even approved by the FDA (Food and Drug Administration) for treating burns and ulcers (12). 3. Can flu be cured by honey? Although honey is a wonder product in treating coughs and cold, it, unfortunately, cannot treat flu or viral infections. Honey is an amazing natural food that has numerous benefits to it. You can use honey instead of sugar as it is so much healthier and also comes with multiple benefits. Giving honey to your child is a great way to start living healthy. References/Resources: 1. Pasupuleti. V. R, Sammugam. L, et al.; Honey, Propolis, and Royal Jelly: A Comprehensive Review of Their Biological Actions and Health Benefits; Oxid Med Cell Longev.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5549483/; 2017 2. Botulism; American Academy of Pediatrics; https://www.healthychildren.org/English/health-issues/conditions/infections/Pages/Botulism.aspx 3. Why Should Babies Not Have Honey?; Nemours KidsHealth; https://kidshealth.org/en/parents/honey-botulism.html 4. Meo. S. A, Al-Asiri. S. A, et al.; Role of honey in modern medicine. Saudi J Biol Sci.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478293/; July 2017 5. Al-Waili. N. S; Topical application of natural honey, beeswax and olive oil mixture for atopic dermatitis or psoriasis: Partially controlled, single-blinded study; Complementary Therapies in Medicine; ResearchGate https://www.researchgate.net/publication/5264916_Topical_application_of_natural_honey_beeswax_and_olive_oil_mixture_for_atopic_dermatitis_or_psoriasis_Partially_controlled_single-blinded_study; January 2004 6. Kamaruzaman. N. A, Sulaiman. S. A, et al.; Inhalation of honey reduces airway inflammation and histopathological changes in a rabbit model of ovalbumin-induced chronic asthma; BMC Complement Altern Med.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4048365/; May 2014 7. Al Jaouni. S. K, Al Muhayawi. M. S, et al.; Effects of Honey on Oral Mucositis among Pediatric Cancer Patients Undergoing Chemo/Radiotherapy Treatment at King Abdulaziz University Hospital in Jeddah, Kingdom of Saudi Arabia; Evid Based Complement Alternat Med.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5320070/; February 2017  8. Goldman. R. D; Canadian Paediatric Society, Drug Therapy and Hazardous Substances Committee. Treating cough and cold: Guidance for caregivers of children and youth; Paediatr Child Health.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223897/; November 2011 9. Goldman. R. D; Honey for treatment of cough in children; Can Fam Physician.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264806/; 2014 10. Korioth. T; Added sugar in kids’ diets: How much is too much?; American Academy of Pediatrics; https://publications.aap.org/aapnews/news/7331?autologincheck=redirected; March 2019 11. Paul. I. M, Beiler. J, et al.’ Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents; Arch Pediatr Adolesc Med.; PubMed; https://pubmed.ncbi.nlm.nih.gov/18056558/; December 2007 12. Marra. P. M, Santoro. R, et al.; Manuka Honey and Pediatric Patients: A Review; Journal of Dermatology Research and Therapy; https://clinmedjournals.org/articles/ijdrt/journal-of-dermatology-research-and-therapy-ijdrt-6-085.php?jid=ijdrt; June 2020 Also Read:  Yoghurt for Kids Tea and Coffee for Kids Protein Shakes for Children Green Tea for Kids Read more

53.2K

19 Likes

Top 10 Calcium-rich Foods for Kids

It is very important for a parent to be careful about their kid’s diet as the right amount of nutrition in the growing years ensures good health and fitness later in life. Calcium is among the most important nutrients for growing kids. It aids the formation and development of bones and teeth and helps maintain bone density and bone mass during adolescence. To ensure your child receives enough calcium, incorporate calcium-rich foods for kids in their diet. These foods provide essential calcium that supports overall growth and development, contributing to their long-term well-being and strong, healthy bones. Read on to learn more about calcium for children. So, if you are wondering which calcium-rich foods you can feed your kid, you are at the right place. Here, we’ll explain why calcium is required for your child, and also provide information on the foods that have a considerable amount of calcium. We have also provided some delicious recipes you can prepare for your little one and give him his required dose of calcium. Let’s first dive deep into why calcium-rich foods are important for kids. Why Calcium-rich Foods Are Important for Kids? Calcium is important for the formation of healthy teeth in babies and young children. It is useful for building muscles and helps in improving metabolism too. Maintaining adequate levels of calcium in the body during the formative years of your little one protects him against bone deformation, kidney disorders, and osteoporosis. So, which foods are good sources of calcium for kids? Read on to know more. 10 Best Calcium-rich Foods for Children There are several calcium-rich foods available. We have provided a list of some of these calcium foods for kids: 1. Dairy Products Dairy products such as cow’s milk, yoghurt, and cheese are excellent sources of calcium (1). If your kid does not like milk, you may substitute it with yoghurt and cheese. It is recommended that you include at least one serving of dairy product every day in your little one’s diet. 2. Oranges You may give an orange fruit or orange juice to your kid as it is not only rich in calcium but also contains Vitamin C, Potassium, Magnesium, and Folate (2). A medium-sized orange can provide 50 mg of calcium to your little one. It is recommended that you give fresh orange juice instead of fortified juices. This way, you will be providing unprocessed food made from fresh ingredients. 3. Soy Soy is another food rich in calcium that can be added to your kid’s daily diet. You can use soy products like soy milk, soy yoghurt, and tofu to prepare delicious recipes suitable for your kid’s age (3). Soy milk is also a good alternative for children who are lactose intolerant. Adding soy to your little one’s diet also ensures you provide him with a healthy dose of iron, fibre, and minerals like phosphorus, magnesium and thiamin. 4. Almonds Almonds are said to boost brain power and memory, but they are also a very good source of calcium (4). Around 110 mg of calcium can be obtained from one-third cup of almonds. If your little one can chew nuts, you may feed him a handful or so; however, if he cannot chew yet, you can feed almonds in the form of almond butter, almond milk, or milkshake. 5. Green Vegetables Many green vegetables such as spinach, okra, broccoli, amaranth, French beans, cluster beans, green peas, etc. are also an excellent source of calcium. Moreover, these green vegetables provide fibre and other minerals required for your little one’s growth. Some kids may develop an aversion to some vegetables like broccoli. In that case, you can disguise the vegetables and prepare interesting recipes like mixed stir-fried vegetables, curries, vegetable cutlets, baked vegetable patties, pizzas, wraps, etc. You can chop the vegetables fine enough to ensure your kid does not remove them. 6. Beans and Lentils Beans and Lentils like white kidney beans, navy beans, chickpeas, and soybeans are excellent sources of calcium. They are easily available and can be cooked in different ways to provide the required nutrition to your little one. You may cook them in the form of curries or make interesting recipes like patties, cheesy bean quesadillas, hummus, black beans with rice, etc. 7. Cereals Cereals are a good way of adding calcium to your child’s diet. Ragi, bajra, brown rice, etc. contain high amounts of calcium. You can try different recipes like no-bake health bars or cookies for a crunchy treat for snack time. 8. Fish and Meat Fish such as Tuna, Trout, Shrimp, Cod, Salmon, and Sardines are excellent sources of calcium too. Red meat and chicken also provide ample quantities of calcium necessary in the growth years of your child. You can prepare fish and meat curries or feed them to your little one in the form of wraps or nuggets. 9. Sesame Seeds This is another superfood rich in calcium. Sesame seeds are quite famous for their nutty taste and can be added to salads, pasta, soups, bread, etc. They can be used as the main ingredient in the recipe or as garnishing for your little one to enjoy with another nutritious recipe. 10. Eggs Eggs are usually introduced to babies when they turn 6 months old. They provide high amounts of protein and vitamins, but they also have a considerable amount of calcium, which helps strengthen their bones and teeth (5). Having said that, every kid might not be able to eat eggs; some may develop allergies, while some might not like the taste. If the taste is a concern, you may prepare different recipes, but if your little one develops an allergy, it is better to avoid eggs. If you are still unsure about feeding eggs to your child, you may speak to a paediatrician. Calcium Content in Foods The following chart shows the approximate amounts of calcium in various food items: Food Item Serving Size Calcium Content Whole milk 1 cup 276 mg Low-fat yogurt 1 cup 311 mg Cottage cheese 1/2 cup 125 mg Soybean 1 cup 515 mg Almond ¼ cup 115 mg Cooked Spinach 1 cup 245 mg Dried Figs 1 cup 241 mg White wheat bread 1 slice 192 mg Sesame seeds 1 ounce 280 mg Cooked green mustard 1 cup 165 mg Cooked green turnip 1 cup 249 mg Chia seeds 1 ounce 179 mg *mg = milligrams Now that you know which foods have the most amount of calcium, you must also know much of this nutrient your child needs. Amount of Calcium Required for Different Age Groups Your kid will require different amounts of calcium at different stages of his age. The ideal way of consuming it is in the form of food; however, if your child’s calcium requirements are not getting met from food, then your paediatrician may prescribe calcium supplements to your child. Following are the estimated amounts of calcium required by different age groups: Babies less than six months require 200 milligrams of calcium per day. It is recommended that babies below six months of age be exclusively breastfed even for their calcium requirement. Kids from 1 to 3 years of age require 700 milligrams of calcium per day. Kids from 4 to 8 years of age require 1000 milligrams of calcium per day. Kids from 9 to 18 years of age require a daily intake of 1300 milligrams of calcium. Our bodies need Vitamin D for better absorption of calcium, so it is important that there is an adequate amount of Vitamin D in the body. Sunlight aids the conversion of cholesterol in the body into Vitamin D. Therefore, it is essential to expose your baby to sunlight. Foods like fish and eggs are also good sources of Vitamin D. If your kid lacks adequate amounts of the vitamin, a paediatrician may prescribe supplements for the same. Now, let’s check out some recipes that you can make to meet your little one’s calcium requirement in his meals. Calcium-Rich Food Recipes Here are some yummy calcium-rich food recipes to tickle the taste buds of your kids: 1. Creamy Broccoli Soup Ingredients: 1 cup of grated Broccoli. 1/2 cup of cashew nuts. Herbs and spices as required. Method: Take some broccoli florets along with the stem and grate them. Sprinkle some herbs and spices of your choice over the grated broccoli and give it a good mix. Soak cashew nuts in warm water for 15 minutes and blend them into a smooth paste. Boil the broccoli and cashew milk together. Add some water and spices if needed to balance its consistency and taste. Serve the soup with some garlic bread or cheese crackers. For variation, you can add some more vegetables to the soup. 2. Cottage Cheese Wraps Ingredients: 1 cup shredded cottage cheese 1 medium-sized tomato, chopped I medium-sized onion, chopped 1 green chilly, finely chopped (optional) Spices as per choice Chapati for the wrap Coriander chutney or sauces as per preference 1 to 2 teaspoon oil Method: Sauté the finely chopped onions, green chillies, and tomatoes in the oil. Stir them and let them cook for a while or till they start leaving oil. Sprinkle the spices of your choice, and mix again. Add the shredded cottage cheese, and give it a mix. Let the cheese melt. Stir it for a minute or so, and then turn off the gas stove. Take a thin chapati and spread some green chutney or your kid’s favourite sauce over it. Keep the cottage cheese mixture in the centre of the chapati and carefully make wrap it. This is an ideal lunch box option for your child. You may also sneak in some veggies along with the cottage cheese in the wrap. 3. Spinach in Roasted Sesame Seeds Ingredients: 3 to 4 cups of clean and finely chopped spinach leaves About 1.5 tablespoons of sesame seeds 1/2 tablespoon of ginger-garlic paste 1 tablespoon of sesame oil or refined oil Method: Take some oil in a pan and heat it. Add the ginger-garlic paste. Fry it till it turns golden. Add the sesame seeds and roast them for about 20 seconds. Keep stirring continuously. Then, add the spinach and give it a good mix. Cook the spinach on medium heat for another 5 to 8 minutes. Serve this dish warm all by itself or with a slice of bread toasted in some butter. FAQs 1. Can non-dairy foods provide enough calcium for kids? Yes, non-dairy foods can provide sufficient calcium for kids. Foods such as tofu, almonds, chia seeds, and fortified cereals and juices are excellent sources of calcium. These alternatives are particularly beneficial for children who are lactose intolerant or have a dairy allergy. 2. Are there any symptoms of calcium deficiency parents should watch for in kids? Yes, symptoms of calcium deficiency in kids can include muscle cramps, brittle nails, dry skin, and dental issues. Severe deficiency may lead to more serious health concerns such as rickets, characterized by weakened bones and skeletal deformities. If you notice any of these symptoms, it is important to consult with a healthcare provider. Since there are lots of natural sources of calcium, you can keep experimenting with the ingredients and cook delicious recipes for your kid to fulfil his calcium requirements. Giving a twist to a boring recipe is an interesting way to make your child eat a particular food item. However, if you feel your child is eating poorly or is not getting enough calcium, you should consult your doctor and get supplements prescribed for him. Therefore, it is recommended not to go overboard when it comes to feeding calcium-rich foods to your kid. References/Resources: 1. Milk; The Nutrition Source; Harvard T.H. Chan School of Public Health; https://nutritionsource.hsph.harvard.edu/milk/ 2. Oranges, raw, navels; Food Data Central; U.S. Food Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/746771/nutrients 3. Calcium; National Institutes of Health; https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ 4. Almonds; Harvard T.H. Chan School of Public Health; https://nutritionsource.hsph.harvard.edu/food-features/almonds/ 5. Calcium content of common foods; International Osteoporosis Foundation; https://www.osteoporosis.foundation/patients/prevention/calcium-content-of-common-foods 6. Cheese, cottage, creamed, large or small curd; Food Data Central; U.S. Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients 7. Calcium; Nemours Kids Health; https://kidshealth.org/en/parents/calcium.html Also Read:  Best Healthy Foods for Kids Delicious Iron Rich Foods for Kids Top Fiber Rich Foods for Children Healthy Weight Gain Foods for Babies & Kids Antioxidant Rich Foods Your Kids Must Start Eating Today Read more

54.3K

67 Likes

Nutrition for Kids – Importance, Chart and Age-wise Food Plan

Every parent plans meticulously for the healthy growth and development of their child; this starts with healthy meals packed with nutrients, minerals, and vitamins that are essential to their development (1). Proper nutrition for kids ensures they have the energy and building blocks needed for physical and cognitive growth. Planning a diet for children is never easy, as their metabolism is faster, and they can process food more efficiently than an average adult. By focusing on nutrition for kids, parents can support their immune systems, brain development, and overall well-being. Understanding the nutritional requirements for children is key to raising healthy, happy, and active individuals. Importance of Nutrition for Children The right nutrition for children can result in many benefits for your child, apart from not having any nutritional deficiencies (2). A good nutritional plan will ensure the right kind of growth and development. Healthy food habits learnt during childhood will ensure that your child will have a healthier life as an adult. Studies have shown that adults who had a nutritionally balanced childhood have lesser instances of high cholesterol or high blood pressure. These individuals also have lesser chances of developing diabetes, heart disease, and cancer. With good nutrition, many diseases can be kept at bay. Conditions like iron deficiency, dental cavities, and osteoporosis can be avoided to a large extent. Good nutrition will provide your child with the right balance of energy as he grows up. He will be able to participate in activities that will keep him active and healthy. A healthy nutrition plan will help prevent obesity. Obesity amongst children is fast becoming one of the biggest health concerns of our times. Diseases caused by obesity like type two diabetes and high cholesterol are now commonly seen in children. Ensuring that a diet rich in fruits, vegetables and fibre will help stave off obesity. Creating valuable and good eating habits is a natural by-product of good nutrition during childhood. Learning when and how much to snack while balancing meals are important lessons that must be learnt early in life. Breakfast is one of the most skipped meals of the day. It is one of the most harmful meals to miss as it helps regulate blood sugar levels and improves brain function. It refuels the body after a gap of almost 10 hours, so it is important to eat a proper breakfast in the morning. Eating healthy at an early age will ensure that your child hits puberty at the correct age. Girls will find that their menstrual cycle is more regular with far lesser complications. A well-balanced diet from an early age helps improve physical and mental development. Many doctors argue that a healthy diet can help a child grow taller, have a better metabolism and can even improve their skin health. Eating healthy from an early age will assist in building your child’s self-esteem and help regulate brain chemicals to fight off anxiety and depression. Age-wise Child Nutrition Chart You must change the kind of food you give your child according to his age and gender. Different ages require different ratios of nutrients and quantities of calories. You can follow the nutrition chart for kids below to understand the same and develop food plans accordingly (3). Age Group Name of Food Group Daily Requirement for Boys Daily Requirement for Girls Sources 2-3 years Protein 20 gm 20 gm Pulses, chicken breast, soya nuggets, egg whites   Fruits 1-1.5 cups 1-1.5 cups Apples, bananas, seasonal fruits, papaya, watermelon   Vegetables 1-1.5 cups 1-1.5 cups Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables   Grains 100gm 100gm Rice, whole wheat, millets like jowar and bajra   Dairy 2 cups 2 cups Milk, curds, fresh cheese 4-8 years Protein 30-40 gm 30-40 gm Pulses, chicken breast, soya nuggets, egg whites   Fruits 1-1.5 cups 1-2 cups Apples, bananas, seasonal fruits, papaya, watermelon   Vegetables 1.5-2.5 cups 1.5-2.5 cups Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables   Grains 250 gm 250 gm Rice, whole wheat, millets like jowar and bajra   Dairy 2.5 cups 2.5 cups Milk, curds, fresh cheese 9-13 years Protein 55 gm 55 gm Pulses, chicken breast, soya nuggets, egg whites   Fruits 1.5-2 cups 1.5-2 cups Apples, bananas, seasonal fruits, papaya, watermelon   Vegetables 1.5-2.5 cups 1.5-2.5 cups Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables   Grains 300 gm 300 gm Rice, whole wheat, millets like jowar and bajra   Dairy 3 cups 3 cups Milk, curds, fresh cheese 14-18 years Protein 70-80 gm 65-70 gm Pulses, chicken breast, soya nuggets, egg whites   Fruits 2-2.5 cups 1.5-2 cups Apples, bananas, seasonal fruits, papaya, watermelon   Vegetables 2.5-4 cups 2.5-3 cups Potato, eggplant, ladies finger, radish, carrots, beets, yams, sweet potato, seasonal fresh vegetables   Grains 400 gm 300 gm Rice, whole wheat, millets like jowar and bajra   Dairy 3 cups 3 cups Milk, curds, fresh cheese What About Nutritional Supplements? There are many nutritional supplements out there that could affect your child’s health. Not all the ingredients in these supplements are tested on children, and one cannot rule out side effects. Pre-adolescent and adolescent children might be interested in taking supplements for weight loss or muscle building. However, here are some things you must know (4): Products advertised as ‘natural’ do not necessarily mean safe. Find out from your paediatrician if your child can consume the same. Dietary supplements aren’t tested as rigorously as medicines are and are most likely not tested for children. This means that it could affect their health adversely. Studies have shown that many dietary supplements contain harmful substances like chemicals and fillers. Be sure to read the label carefully before buying the same There are a significant number of children who need emergency care every year due to dietary supplements. Before giving your child any nutritional supplements, it is best that you get clearance for the same from your child’s doctor. Consequences of Poor Nutrition in Children It is important not just for you to understand kids nutrition, but for your child as well. While there are many ‘quick fix’ diets out on the internet today, remember that there can be dire consequences to poor nutrition in children. In fact, poor nutrition is considered a form of malnutrition. If not monitored carefully these consequences can lead to numerous illnesses like: Diabetes Stress Skin conditions Respiratory disorders Gastrointestinal disorders Renal failure Fatty liver Urinary tract infections Excretory tract infections Talk to your doctor to keep yourself updated about the side effects of a poor diet and lacklustre nutrition. Nutrition Tips for Children Providing the right nutrition for kids is essential for their growth, development, and overall well-being. A balanced diet helps support their immune system, brain function, and energy levels. Here are some key tips to ensure children meet their nutritional requirements for children: 1. Include a Variety of Food Groups Children need diverse nutrients for proper growth, so meals should include fruits, vegetables, whole grains, lean proteins (like chicken, fish, beans), and dairy (or fortified alternatives). Different colored fruits and vegetables provide various vitamins and antioxidants, while whole grains offer fiber for digestion. Rotating food choices prevents boredom and ensures a broad nutrient intake. 2. Limit Sugary and Processed Foods Excess sugar can lead to energy crashes, weight gain, and tooth decay, so sweets, sodas, and packaged snacks should be occasional treats. Processed foods often contain unhealthy fats, salt, and additives that aren’t ideal for growing bodies. Instead, opt for whole-food snacks like sliced apples with nut butter or homemade oatmeal bars. 3. Encourage Healthy Hydration Water is crucial for digestion, concentration, and physical activity, so kids should drink it throughout the day. Flavored waters or infused fruit slices can make hydration fun, while sugary drinks (like soda or juice boxes) should be limited. Milk or fortified plant-based milk also provides calcium and vitamin D for bone health. 4. Set Regular Meal and Snack Times A consistent eating schedule stabilizes energy levels and prevents overeating or excessive hunger. Offer three balanced meals and 1–2 nutritious snacks (e.g., yogurt, whole-grain crackers with cheese) daily. Avoid skipping breakfast, as it fuels focus and metabolism for the day. 5. Be a Role Model Kids learn eating habits by observing adults, so parents should prioritize nutritious meals and mindful eating. Family meals without screens encourage conversation and healthy portion control. Involving kids in grocery shopping or cooking can also spark their interest in nutritious foods. Nutrition Activities for Children Teaching kids about nutrition for kids can be fun and interactive through engaging activities. Hands-on learning helps them understand the importance of healthy eating while making it enjoyable. Here are some creative ways to educate children about nutritional requirements for children: 1. Cooking Together Preparing meals as a family teaches kids about ingredients and healthy cooking methods. Simple tasks like washing veggies, stirring, or assembling wraps make them feel involved. Discuss how each ingredient benefits their body (e.g., “Carrots help your eyes see better!”). 2. Grow a Small Garden Planting seeds for herbs, tomatoes, or lettuce teaches kids where food comes from. Tending to plants fosters responsibility, and harvesting encourages them to try what they’ve grown. Even a small windowsill garden with basil or sprouts can be educational. 3. Food Group Sorting Games Use flashcards, toy food, or grocery ads to sort items into categories (fruits, grains, proteins, etc.). Turn it into a game—ask kids to “shop” for a balanced meal or guess which group a food belongs to. This reinforces their understanding of a varied diet. 4. Healthy Snack Challenges Challenge kids to create their own snacks using wholesome ingredients (e.g., “Make a rainbow fruit kabob” or “Build a yogurt parfait with granola”). Praise creativity and explain how their choices give them energy (“Protein in yogurt helps your muscles!”). 5. Read Nutrition-Themed Books Books like The Very Hungry Caterpillar introduce nutrition concepts in a playful way. After reading, discuss how the characters’ food choices affect their health or try recreating a healthy meal from the story. How to Teach Your Child About Nutrition? Teaching children about nutrition for kids doesn’t have to be complicated—it can be fun, interactive, and woven into daily routines. Here are five effective ways to help your child understand nutritional requirements for children while making learning enjoyable (5): Make meals a learning experience Grocery shop together Cook as a family Grow your own food Lead by example Questions to Ask Your Doctor Getting professional guidance about your child’s nutrition for kids can help address specific needs and concerns. Here are key questions to ask your pediatrician or dietitian about daily nutrition for kids (6): What are the most important nutrients my child needs at their current age? Is my child’s growth on track, and are there any dietary adjustments needed? How can I handle picky eating or food aversions? Are there any foods or supplements my child should avoid? What are healthy snack alternatives for busy schedules? How can I tell if my child has a nutritional deficiency? FAQs 1. Can spices and herbs benefit my child’s health? Many parents avoid spices, but mild amounts of turmeric (anti-inflammatory), cinnamon (blood sugar balance), and ginger (digestion) can boost immunity and flavor. Introduce gradually and watch for reactions. 2. Does my child need probiotics, and what are the best sources? Gut health impacts immunity and mood—probiotics (yogurt, kefir, fermented foods) can help, especially after antibiotics. Ask your doctor about child-safe probiotic supplements if needed. 3. Are “healthy” packaged snacks (like veggie chips or granola bars) actually nutritious? Many marketed as “healthy” are high in sugar, salt, or processed oils. Teach kids to read labels and opt for whole-food snacks (e.g., roasted chickpeas, homemade trail mix). 4. How does sleep affect my child’s nutritional needs? Poor sleep increases cravings for sugary/carb-heavy foods and disrupts hunger hormones. Prioritize consistent bedtimes and discuss sleep’s role in nutrition with your pediatrician. This was all about the nutrition for kids, and we have also included a sample food chart for kids. The most efficient way to build healthy habits while helping your child in physical development is by planning a well-balanced meal that is high in nutritional value. A good diet for children can do wonders to their development, but a bad one can have dire consequences. It is important to plan a child’s diet based on the factors mentioned above as well as their own needs. Consult a dietician for a comprehensive understanding of your child’s nutritional requirements. References/Resources: 1. Britannica Kids – Food and Nutrition 2. British Nutrition Foundation – Nutrition for Children 3. Mayo Clinic – Nutrition for kids: Guidelines for a healthy diet 4. German Federal Institute for Risk Assessment – Food supplements for children – (not) a good idea?!  5. Nationwide Children’s Hospital – The Importance of Good Nutrition for Kids 6. FamilyDoctor.org – Healthy Eating for Kids Also Read: High Fiber Foods for Kids Healthy Food Pyramid for Kids How to Develop Good Food Habits in Kids Read more

24.5K

26 Likes

15 Easy Lunch Box Ideas & Recipes for Kids

Feeding your little ones something they like, which is also healthy, is a tough task indeed. Kids tend to prefer foods that are unhealthy for them, like biscuits, noodles, pizzas, bakery foods and ready-to-make mixes. Another problem you might be facing is that of time: as busy or working parents, it might be hard for you to pack a nutritious meal into their lunch boxes before they head off to school. Luckily for you, this article provides children’s lunch box ideas that are unique, delicious and healthy, including easy lunch box ideas & recipes for kids and focusing on healthy Indian lunch box ideas for school. Healthy Kids Lunch Box Ideas & Recipes 1. Fruit Smoothie This is a refreshing drink for anyone, especially if the weather is warm. However, make sure you do not replace water with smoothies or fruit juices. The easiest recipe to make a fruit smoothie is by combining fruits of your choice (ideally bananas, apples, mangoes, custard apples, strawberries, etc.) with milk, nuts, cinnamon and vanilla essence in a blender. Adjust the amounts to get the consistency you desire. It is preferable that you sweeten the drink with jaggery or honey rather than refined white sugar if required, as most of the fruits have natural sweetness in them. 2. Uttapam Uttapam or savoury bread pancakes have been a staple South Indian dish for hundreds of years. To make uttapam, you will need bread or idli or dosa batter, milk, onions, tomatoes, capsicum, potatoes, red chilli powder, garam masala, and salt. Add all the ingredients together and mix to make a thick glutinous batter. Spread some groundnut or rice bran oil in a heated pan, and pour some of the batter over it. Let the batter take a roughly round shape, then let it fry over a low flame until both sides are honey brown in colour. Uttapams can be served with chutney, sambar or ketchup. 3. Beaten Rice Tikki One of the most commonly used ingredients in Indian cuisine is beaten or flattened rice; it is used to make several dishes, such as Poha, Pulao, Dahi Chura, etc. This recipe will make use of any leftover poha at home to create a tasty snack. Grind the leftover poha you have in a blender. Combine it with cooked potatoes, garam masala powder, ginger, garlic, red or green chillies, onions, and salt. Shape the mixture into flattened disks or tikkis, then fry them in oil over a medium flame until they are brown. 4. Bread Sushi One of the easiest snacks to make at home is the vegetarian sushi roll. It is incredibly delicious and will have your kids asking for more. To make it, cut the edges of whole-grain bread slices, then flatten the bread with the help of a rolling pin. Layer the upper side of the flattened slice with peanut butter, jam, mustard sauce or any condiment in powder or sauce form that your child would enjoy. Finally, roll the bread from one end to another, and cut it in half. Voila! Bread Sushi! 5. Vegetable Toast This dish is  one of the effective ways of delivering vegetables to your child’s diet. Pick a selection of vegetables such as brinjal, tomatoes, capsicum, onions, and carrots. Cut them into small pieces and fry them in oil with salt, ginger and garlic paste. Toss bread slices in a separate pan until golden brown. Garnish the toast with a helping of the veggies in different ways. Add cheese, chaat masala and other flavours to enhance the taste. 6. Bread Rolls Bread rolls are amazing appetisers your child can take to school. Combine cooked potatoes, green chillies, garam masala, coriander leaves and chopped garlic and fry them together in groundnut oil or any other cooking oil. After a couple of minutes, take them off the stove and add finely chopped ginger and mint leaves. Now, soak bread slices in water, squeeze out excess moisture, place the mixture on top of the slice and roll the bread so it covers the potato filling. Fry the rolls until they are completely brown. This dish can be served with ketchup or chutney. 7. Vegetable Idli A wonderful variation on the standard idli, the veggie idli is a yummy way of incorporating vegetables into your child’s meals. To prepare the filling, combine the vegetables and spices of your choice in the oil and saute until they are cooked. Add the veggie filling to your pre-prepared idli batter and prepare as usual. You can serve this dish with sambar and chutney. 8. Rava Dhokla Dhoklas are a beloved treat in West India. Making them from suji or semolina makes them even healthier. To prepare the dhokla, combine rava with curd, turmeric, chilli powder, salt, finely chopped green chillies, coriander leaves and sugar to make a dropping consistency batter. Boil water in a steamer and place the batter in a dhokla stand, allowing it to steam for about ten minutes. You can fry the dhoklas in mustard oil and curry leaves for a unique taste. Adding veggies and nuts will enhance their nutritional quality. 9. Bread Cup Pizza This is a great recipe to get your kids excited about lunchtime. For this, you need a muffin tray. Cut circles out of bread slices and place them in the tray. Mix a variety of assorted chopped veggies with spices like thyme, salt, mustard and garlic and add them to the bread cups. Top it with some grated cheese and bake for 10 minutes, until the bread is browned. You can serve them with mayonnaise or tomato sauce. 10. Indian Pasta This dish sounds complicated, doesn’t it? In fact, it is as easy to make as it is delicious. To prepare, cook pasta of your choice in the usual way. To prepare the sauce, combine mustard seeds, black gram, onions and coriander leaves and fry in coconut oil until cooked. Then mix tomato puree with salt, garam masala, ginger, garlic, and fenugreek leaves, boil it for a few minutes and combine it with the previous concoction. Toss the pasta in the sauce, add a few drops of lime or lemon juice and serve the dish! 11. Sprouted Moong Chaat This protein-packed snack is both nutritious and flavorful. Use pre-sprouted moong beans and combine them with finely chopped onions, tomatoes, and cucumber. A squeeze of lemon juice, a pinch of chaat masala, and a sprinkle of roasted cumin powder are all you need for seasoning. It’s a fresh, no-cook option that holds up well in a lunch box. Image Source : AI Generated Image 12. Paneer Kathi Roll A sure-shot kid favourite, this roll is easy to eat and delicious. Sauté paneer cubes with colourful bell peppers and a mild marinade of yoghurt and spices. Warm a whole wheat roti, place the filling in the centre, add a drizzle of mild mint chutney or ketchup, and roll it up tightly. Wrap the base in foil or parchment paper for a mess-free meal. Image Source : AI Generated Image 13. Rava Appe These savoury, bite-sized dumplings are fun to eat. Make a batter with semolina (rava), curd, and water. Add finely grated carrots, corn, and peas for colour and nutrition. Cook the batter in a special appe pan with little oil until they are golden brown and crispy on the outside. They are perfect for dipping in ketchup. Image Source : AI Generated Image 14. Chana Salad Sandwich A healthy twist on the classic sandwich. Mash boiled chickpeas (kabuli chana) with a fork and mix them with grated carrots, finely chopped celery, mayonnaise (or hung curd), salt, and pepper. Use this filling between two slices of whole wheat bread for a fibre-rich sandwich that will keep your child full and energised. Image Source : AI Generated Image 15. Cucumber & Boondi Raita A cooling and hydrating side dish that pairs perfectly with parathas, pulao, or sandwiches. In a bowl, combine fresh, thick curd (yoghurt) with a handful of crispy boondi. Add finely chopped or grated cucumber, a pinch of roasted cumin powder, a dash of black salt, and a sprinkle of fresh chopped coriander. Mix well and pack it in a small, leak-proof container. It’s a simple way to add probiotics and freshness to any lunch. Image Source : AI Generated Image Tips for Preparing a Healthy School Lunch Box for Children Packing a nutritious and appealing lunch box is key to ensuring your child has the energy to learn and play throughout the school day. Here are a few simple tips to make the process easier and healthier. Focus on a Balanced Mix: Combine carbs, protein, healthy fats, and fruits/veggies in every meal for sustained energy. Make It Bite-Sized and Easy to Eat: Chop foods into small, manageable pieces to make them less messy and more appealing. Involve Your Child in the Process: Let kids choose healthy options and help with prep to increase their excitement about eating their lunch. Get Creative with Presentation: Use fun shapes, colourful foods, and compartmentalised containers to make the meal visually enticing. Ways to Pack Kids Lunch Box Packing a lunch that is both nutritious and exciting can encourage your child to eat well at school. Here are some ways to pack your child’s tiffin: Use compartmentalised bento boxes to keep foods separated and visually appealing. Pack warm foods like pasta or soup in an insulated thermos to keep them hot. Create fun shapes from sandwiches and fruits using cookie cutters. Always pack sauces and dips in separate, small, leak-proof containers. Use a frozen juice box or yoghurt tube to act as a freezable ice pack. Opt for easy-to-eat foods like wraps, pinwheels, or bite-sized pieces. Tuck a small, handwritten note inside to create a positive surprise. Ensure all containers and lids are easy for your child to open independently. FAQs 1. What are strategies for introducing new foods to a picky eater via their lunch box without wasting food? Start by including a very small “taste test” portion of the new food alongside familiar favourites, and avoid pressuring the child to eat it. Some parents find that children are more willing to try new foods at school than at home, as they are away from sibling influences or household distractions. 2. How can I accommodate my child’s lunch preferences if their school has strict nut-free policies? Sunflower seed butter or soy nut butter can serve as safe and nutritious alternatives to nut butters in sandwiches or dips. Always verify school policies and consider using allergen-free packaged snacks, such as meat sticks or seed-based bars, to add variety without risks. These were some amazing children’s lunch box ideas. There are several ways to innovate in the kitchen. Play around with the kids’ tiffin box ideas mentioned in this article, change ingredients, quantities or even methods of cooking to create unique variations that will keep your child happy, healthy and excited for their next meal. Also Read: Indian Breakfast Recipes for Kids Simple Recipes That Kids Can Make Weight Gain Foods for Babies & Kids Picnic Food Ideas for Kids That Will Make Them Happy Read more

23.9K

13 Likes

Fruits and Vegetables for Kids – Health Benefits and Other Facts

Fruits and vegetables hold immense health benefits for children but as a parent, you sure know what a task it is at times to feed them these. They mostly eat unhealthy junk foods and despise eating fruits and vegetables. But the importance of healthy eating cannot be undermined; therefore it is very important that you include more and more fruits and vegetables in your child’s diet. In the following article, we shall be discussing the various health benefits of eating fruits and vegetables for your kids and also share other important facts too. Importance of Fruits and Vegetables for Children If your kid is guzzling on sugary drinks and gorging junk food, he may appear healthy but is only consuming empty calories that are adding bulk to his body and not any nutrition. On the other hand, consuming more fruits and vegetables will make him more agile, healthy and fit. Fruits and vegetables are power-packed with various vital nutrients, which are of great importance for your kid’s growth and development. Let us discuss the benefits of fruits and vegetables in detail. Benefits of Fruits Your child needs essential nutrients for proper growth and development because these essential nutrients cannot be synthesized or made by the body on its own. Fruits such as mango, banana, strawberry, apple, watermelon, pear and others are rich in various essential nutrients like folate, iron, calcium, fibre, vitamin A, vitamin B, Vitamin C, etc. which are very important for your kid’s health and overall well-being. Here is how fruits help kids: Boost Immunity: Fruits contain important minerals and vitamins like vitamin C and E that help boost immunity. Consumption of fruits on a regular basis can boost the immunity of your child which enables his body to fight various health ailments and diseases. Keep Obesity at Bay: Fruits have fewer calories as compared to processed, junk food. Eating fresh fruits during the day can give your child essential nutrients and prevent him from eating unhealthy foods. This ultimately means his weight will be in check. Keep Diseases Away: The various essential nutrients present in fruits keep certain health conditions like vision problems, diabetes, digestion problem, etc. at bay. Cleanse the Body: Some fruits such as avocados, blueberries, apples, etc. are very effective in removing the toxins from the body and thus cleanse the body. Better Energy and Performance: Consuming fruits on a regular basis can help in keeping your kid’s energy levels high. Better energy levels mean better concentration which in turn helps in better performance in academics, sports, and other spheres. Benefits of Vegetables Similar to fruits, vegetables are also the power-house of nutrition. Therefore, it is very important to add vegetables to your kid’s daily diet. Here is how vegetables benefit your kids: Provide More Energy: Vegetables are loaded with nutrition and thus provide more sustainable energy in comparison to refined or processed foods. Boost Immunity: Consuming various kinds of vegetables on a regular basis builds the immune strength of children and reduce the risk of various diseases. Keep Diabetes at Bay: Regular intake of certain veggies can also keep diabetes at bay. Keep Diseases at Bay: Regular consumption of vegetables keeps various kinds of chronic diseases and cancers at bay. Nutritional Value of Fruits As discussed above, fruits are essential for your kid’s overall health. However, one variety of fruit does not solve the purpose. Therefore, you need to add a variety of fruits to your kid’s diet to ensure he gets all the required nutrition for his optimal growth and development. We shall now be discussing what nutrition your child may get from eating various kinds of fruits: Fruits are a good source of pepping up your child’s potassium intake. You can add banana, oranges, melons, cantaloupe, etc. to your kid’s diet. Fruits have fewer calories fat, and no cholesterol. So they don’t compromise with your kid’s health. Fruits are high in fibre, which keeps your kid’s digestive system function properly. Fruits also provide ample amounts of vitamins and minerals to your kid’s body. Nutritional Value of Vegetables Vegetables are an important source of nutrition for your kid and help your child in his growing years. Just like you need to add a variety of fruits to your kid’s diet, you should also include a variety of vegetables. Let us see what all nutrition your child may get by eating various vegetables: Vegetables such as cabbage, broccoli, brussels sprouts, etc. are loaded with potassium. Vegetables are loaded with essential minerals such as magnesium, calcium, sodium, zinc, iron, etc. Vegetables such as spinach, kale and other dark green vegetables have good amounts of vitamin A, B7, B9, etc. In comparison to dairy products, vegetables have better and higher calcium absorption by the body. Fruits Your Child Should Eat Until or unless your child is allergic to any specific kind of fruit, you should include all kinds of fruits in your kid’s diet. This is because different fruits have different vitamins and minerals and your kids require all of them. Here are some fruits that you may include in your kid’s diet: Giving fruits that are yellow and orange in colour are good for the eyes of your child. So, feed him oranges. Fruits that are red in colour like apples and strawberries are good for the health of the heart of your child. Green-coloured fruits like pears and guavas are loaded with calcium and thus promote the health of the bones and teeth. All fruits are good but seasonal fruits are particularly suggested because of their immense health benefits. Try to give a different fruit every day instead of giving one same fruit every day. Vegetables Your Kids Should Eat The same rule applies to vegetables also and that is, unless your kid is allergic to any specific vegetable, you should include all the vegetables in his diet. Following are some of the vegetables that you should add in your kid’s diet: Add root vegetables such as turnip, carrots, beetroots, etc. in your child’s diet as they are high in nutrients. Add red-coloured vegetables such as tomato, red bell pepper, etc to help your kid’s body fight with disease-causing free radicals. Add green-coloured vegetables like spinach, broccoli, etc as it gets rid of the excess toxins from your kid’s body. Purple or deep red-coloured vegetables ensure better heart and brain health. Giving white-coloured vegetables like garlic, cauliflower, etc. to maintain a good hormonal balance in the body. It helps with building the immunity too. Facts About Fruits for Children Fruits are not only highly nutritious but also extremely convenient to eat because there is no cooking involved. Your kid can eat the fruit in its original form or in various other forms too like smoothies, shakes, salads, etc. You may like to share some of the following fruit facts with your kid to encourage him to eat more fruits: Is your kid a big fan of eating mangoes? Well, he is not the only one, as mango is one of the most loved fruits in the world. There are more than 7000 varieties of apples available in the world and this wondrous fruit can even float on water because one-fourth of an apple is filled with air. Tomatoes, avocados and pumpkins are not vegetables but fruits. Also, eggplants are classified into berries too. Bananas provide instant energy; this is perhaps the reason why most athletes eat bananas before working out. Pineapples have pine in their name because their shape and appearance is like a pine cone. Strawberry is not a berry and each strawberry has roughly 200 seeds. Vegetable Facts for Children Vegetables can be consumed in their original raw form, cooked form or in the form of soup or it can be used to make various culinary dishes. Here are some interesting facts about vegetables for your kiddo: Cucumbers and cabbage are among the first few vegetables known to mankind. Most vegetables need a warm climate to grow. However, vegetables such as carrots, kale, spinach, leaks, etc. need cold weather conditions to grow. The carrots we see now are orange or red in colour but originally they were purple in colour. We should not cook vegetables for longer durations because they tend to lose their nutritional content. Apart from having antibacterial and antifungal properties, garlic can keep mosquitoes away too. The maximum amounts of nutrients are available just under the skin of the most vegetables. Why Is Your Child Not Eating Vegetables or Fruits? You must have tried every possible way to feed fruits and vegetable to your kid but to no avail. This is because when kids are young, they may suffer from a condition called food neophobia, which is the fear or scepticism towards new food items. This condition is more potent when kids are between the ages of one and six. If your kid is younger than six years of age, he may refuse to eat some fruits or vegetables because of their strong taste. Children have more taste buds than adults and thus they find simpler and sweeter foods more palatable in comparison to vegetables or other pungent fruits. What If Your Child Prefers Eating Fruits and Not Vegetables? We have discussed in the above sections that it is important for a child to consume both fruits and vegetables. In case your child is only eating fruits then he may be losing out on various essential nutrients that he may only get by eating vegetables. Also, most fruits are high in sugar and thus more in calories too. In case your child has weight issues or your kid is obese, eating more amounts of fruits than vegetables may further aggravate the problem. Also, your kid’s present food habits are going to affect his future food preferences and thus it is important to include both fruits and vegetables in your child’s diet. What If Your Child Prefers to Eat Only One Vegetable for a Long Time? Just the way eating only fruits is not good, in the same way eating only one vegetable is not good for your child. Your child will not be getting all the other nutrients present in various other vegetables. For example, if your child only eats potato, then he is not getting the goodness of spinach, carrots, cauliflower, broccoli and various other vegetables. Also, because the eating preferences and habits are made early in childhood, it is important that you add all the vegetables in your child’s diet. Tips on How to Encourage a Child to Eat Vegetables and Fruits Here are some ways to get kids to eat vegetables and fruits: Make the fruits and vegetables accessible. Keep washed apples, carrots and other such fruits handy. Lead by example; include more fruits and vegetables in your diet. The presentation is important; no matter what you give to your kid, it should be presented beautifully. Make more fruit-based desserts. Try and include fruits and vegetables in all three meals. Be more innovative in making various recipes and thus add more fruits and vegetables. Take your kid vegetable shopping and let him pick his favourite vegetable and fruits. Say no to fruit juices, give the whole fruit instead. Switch to healthy snacking and give your child a fruit instead. Make a small vegetable garden, kids would love to eat what they grow. Give an array of colours on your kid’s plate. Make fruit and vegetable eating a fun experience. Involve your kids in cooking various dishes. Freeze various fruits for some frozen smoothie or dessert fun. Appreciate your kid for his efforts, whenever he tries to eat some new fruit or vegetable. Fruits & Vegetable Serving Chart for Kids Here’s a daily fruit chart for kids : Age/Gender Quantity of Fruit 2 to 3 years old kids 1 cup 4 to 8 years old kids 1 and a half cup 9 to 13 years old girls/boys 1 and a half cup 14 to 18 years old girls 1 and a half cup 14 to 18 years old boys 2 cups   Here’s a daily vegetable chart for kids : Age/Gender Quantity of Vegetable 2 to 3 years old kids 1 cup 4 to 8 years old kids 1 and a half cup 9-13 years old girls 2 cups 9-13 years old boys 2 and a half cups 14-18 years old girls 2 and a half cups 14-18 years old boys 3 cups   The above-mentioned are approx values. The mantra of making your kid all the fruits and vegetables is to introduce them from a young age only. Introduce fruits and vegetables as soon as your baby is ready to eat solid foods, however, consult your doctor before giving any fruit or vegetable to your baby. Also Read: How to Develop Healthy Food Habits in Children? Salad Recipes for Your Child Fruit Salad Recipes Your Kid Will Love Read more

29.9K

16 Likes

10 Hazardous Effects of Junk Food on Children

As a parent, one of your biggest responsibilities towards your children is to get them to eat healthy foods. If you’ve got a picky eater at hands, getting him to eat nutritious foods is going to be a task, and if he throws tantrums, one day or the other (when your patience goes for a toss), you’re going to give in and let him have what he desires: junk food! The almost pervading presence of fast food at every corner of the neighbourhood won’t make it any easier. Junk food looks delicious and tastes good too, no doubt, your child finds it irresistible. But the more you give in to his demands and let him have his way, the more his health will be affected! Let’s try to understand what attracts children to junk food and the effects of junk food on children’s health in the long run. Bonus: we also have some tips that will help you convince your child to start eating healthy! What Attracts Kids to Junk Food? Most of the times, the fast-food establishments are located in such a setting that promises fun and exciting moments when you visit them. Initially, this is what attracts kids to enter the joint. The barrage of advertisements, large billboards showing delicious food items, the various events that are organized by the joints, etc., play a vital role in getting the child excited to visit the place. Many restaurants make it even more enticing for kids by bundling the meal with a toy. These are either based on any cartoon characters that are currently popular with the kids or related to an upcoming movie as a promotional campaign. Combined with a known celebrity to invite children, these strategies work in bringing a large number of children to the restaurants and gorge on fast food items. What Contents of the Food Makes it Junk When comparing healthy food and junk food for kids, fast food barely has any nutrition but there are some specific ingredients that end up making it junk. 1. Additional Sugar Various junk food items contain artificially added colours, flavours, and sugars that make them look attractive and taste delicious. Furthermore, these are usually paired with aerated beverages which also have the same constituents in them. These altogether combine to form a large quantity of added sugar that is not good for the body. They use different names of sugar in beverages such as HCFS, fructose, glucose etc., to get people to buy it. 2. Unhealthy Fats To make their food items drool-worthy, all the food items that fast food restaurants offer, including burgers, hot dogs, sandwiches and so on, usually have multiple layers of cheese in them. Some of the items come with mayonnaise or have it as a separate dip for flavouring. Many of them are fried in oil. All of these aspects add to the fat content in the food item, most of which are not suitable for children for regular consumption or overconsumption. 3. Processed Substances Fast food barely contains any fibrous elements and none of the other nutrients that are essential to give the body the necessary energy. And due to the lack of fibre element in the food, kids are able to consume them in large amounts. All fast food does is make a child feel full, without offering any nutrition. It’s best that you get your child to eat fibre-and-protein-rich items. 4. Food Toppings Many toppings that various burgers and salads have or the sauces and dips that accompany them are usually mayonnaise in generous quantities, ketchup, or other flavours. All these ingredients have a lot of sodium, sugar, or oil in them, which isn’t good for health if consumed regularly. Harmful Effects of Junk Food on Children Why is junk food bad for kids? Consumption of junk food can be quite harmful to children and result in adverse effects as below: 1. Reduction in Comprehension Speed Where today’s age is all about getting there first and faster, all of this can be achieved only when the brain has had the right nutrition to develop itself. Junk food works only to fill the stomach for a while and barely provides anything to help develop alertness. This results in kids generally lacking concentration when engaged in tasks, failure to remember things for a long time, and generally be weak at learning. 2. Issues With Heart Later in Life The substantial portions of cheese and other fatty ingredients is inseparable from junk food. These play a key role in increasing the presence of cholesterol in the body, which begins to deposit along the lines of the arteries. Habitual consumption of junk food can cause heart-related problems later in life. 3. Growth Retardation A child’s body undergoes quite some growth and development while the dental region and the bone structure take a while to reach their full maturity. Eating junk food begins to result in fatty deposits in various regions of the body, especially the hips and the thighs, as well as the additional sugar, gets exposed to the teeth. This can set in bone-related issues early in life and lead to dental decay as well. 4. Digestion Issues Junk food is junk primarily due to the high presence of processed food items that lack any necessary nutrients, primarily fibre. This makes it difficult to digest as well as restricts proper bowel movement. All of these are responsible for the onset of constipation or any other intestine related disorders too. 5. Risk of Obesity The irresistible flavour and delicious taste of junk food are due to the presence of fatty substances used in it. These fats simply get stored in the body but do not provide quick energy, making children lethargic. Inactivity of the body in the early stages of life sets the very foundation for a child becoming obese and causing body image issues later on. 6. Risk of Diabetes Sugar levels are the highest in junk foods and the beverages that accompany them. And since sugar begets consumption of more sugar, colas and sodas get consumed in large quantities. This directly impacts the liver, causing insulin secretion issues and could even result in type 2 diabetes very early in life. 7. Kidney Problems The increase in fats and cholesterol puts pressure on the heart, leading to increased blood pressure, too. This consequently brings about an impact on the function of the kidney, resulting in water retention within the body due to high levels of sodium. Doctors look for such signs to diagnose a kidney that doesn’t function properly. 8. Lower EQ The presence of sugar and many other flavouring agents begins to affect the hormones that are thriving in a young child. This results in children having extreme mood swings, sometimes resulting in tantrums or even depression. 9. Risk of Fatigue The feeling of fullness that comes immediately after consuming junk food may satisfy the stomach but provides no energy source for the body in any forms of proteins or carbohydrates. This causes children to be tired and lethargic all the time. 10. Weak Circulation High levels of salts present in junk foods provide a boost to the blood pressure but not in a good way. Salt contains sodium which is what results in blood pressure problems later in life since it ends up in not developing the circulation system properly. When to Worry About Your Child’s Junk Food Eating Habits As a parent, you know that junk food is not good for children or for anyone. But it’s hard to convince kids to not eat it. The presence of burger and pizza outlets in every neighbourhood and the oh-so-convenient option of home delivery makes our resolve weak, and we give in to our kids’ demands once or twice every week. While occasional consumption of junk food is fine, but if that starts falling into a pattern or reaches to a point where your child refuses to eat anything but junk food, then that’s a serious problem. How to Encourage Your Child to Eat Healthy Food Junk food gets kids excited and interested. That’s the core that needs to be targeted and it can be addressed using healthy home-cooked food as well. 1. Have Happy Meals at Home Make sure your family enjoys lunch or dinner together in a fashion where food is the focus. If you have any party or event at home, avoid bringing junk food. 2. Adhere to a Plan Stick the day’s or week’s menu on the refrigerator or someplace. This will let your child know in advance what to expect. 3. Reduce Television Time Restrict television to only those moments for the cartoons they enjoy. Opt for recorded episodes or internet streaming to avoid ads altogether. 4. Make ‘Healthy’ a Habit The more healthy the environment is, the lesser the chances of junk food cravings. Let your fridge have the necessary options, too. 5. No Fast Food with Grocery Keep the usual grocery items as ‘needs’ and fast food as ‘luxuries’. The frequency of consuming junk food will drop down almost immediately. 6. Avoid Lectures Constantly telling kids to eat healthy foods will make it unattractive in their heads. Present them with healthy and tasty options instead. 7. Cook Together Let your child enjoy the feeling of cooking a meal. He will be more attached to healthy food emotionally, too. 8. Start Gardening Begin from the roots and let your child grow his own veggies in a small patch. Make a side dish using it to instil a feeling of pride in your child. Healthy Alternatives to Junk Food Here are some healthy alternatives to your child’s favourite junk food that you can make at home. 1. Homemade Jelly Satiate the sweet taste buds with a healthy and tasty option. Learn to make homemade jelly and let your child indulge. 2. Brown Bread Snacks Combine these with corn to make a wonderful snack for the evening. 3. Grilled Fish Sticks Push the burger aside and grill your child’s favourite fish at home. 4. Granola Bar These are not only filling but quite nutritious and a good source of energy too. 5. Homemade Potato Chips Rather than buying commercial ones, make potato chips at home in healthy oil to make them tasty and fit for your little one. FAQs 1. How does junk food affect a child’s sleep patterns? Junk food high in sugar and artificial additives can disrupt a child’s sleep patterns. These foods may lead to restlessness and difficulty falling asleep, as they can cause spikes and crashes in energy levels, affecting the body’s natural sleep cycle. 2. Can regular junk food intake reduce a child’s sensitivity to natural flavours? Yes, frequent consumption of junk food, which is often high in artificial flavours and additives, can dull a child’s sensitivity to natural flavours. Over time, their taste buds may become accustomed to overly sweet, salty, or processed foods, making healthier, natural foods like fruits and vegetables taste bland in comparison. Fast food for kids can easily get addictive and then become a tough problem to tackle. Take measures to nip the problem in the bud from early on by inculcating healthy eating habits in your, and let your child be a model for other kids as well. References/Resources: 1. Singh. S, Pandey. A; The Impact of Junk Food on Our Lives: A Study on Adolescent; ResearchGate; https://www.researchgate.net/publication/365701290_The_Impact_of_Junk_Food_on_Our_Lives_A_Study_on_Adolescent; November 2022 2. Mititelu. M, Oancea. C, Neacșu. S, Musuc. A, Gheonea .T, et al.; Evaluation of Junk Food Consumption and the Risk Related to Consumer Health among the Romanian Population (Nutrients); National Library of Medicine; https://pmc.ncbi.nlm.nih.gov/articles/PMC10459196/; August 2023 3. Malmir. H, Mahdavi. F, Ejtahed. H, Kazemian. E, et al.; Junk food consumption and psychological distress in children and adolescents: a systematic review and meta-analysis (Nutritional Neuroscience); National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/35816403/; September 2023 4. Choose This, Not That: Healthy & Unhealthy Choices at Fast Food Restaurants; American Academy of Pediatrics; https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/Healthy-and-Unhealthy-Choices-at-Fast-Food-Restaurants.aspx 5. How Much Sugar Is Too Much?; American Heart Association; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much 6. Are highly processed foods bad for children?; American Society for Nutrition; https://nutrition.org/are-highly-processed-foods-bad-for-children/ 7. Get the Facts: Sugar-Sweetened Beverages and Consumption; CDC Nutrition; https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html Also Read: Iron Rich Foods for Kids Brain Development Foods for Kids Antioxidant Rich Foods Your Kids Must Start Eating Today Ways To Develop Healthy Eating Habits In Kids Read more

26K

7 Likes

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 Read more

194.2K

76 Likes

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 Read more

214.1K

94 Likes

View More Articles

SORT

Latest...

Please select atleast one Filter