KIDS SPECIAL - By - Nutrition By Lovneet
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
KIDS SPECIAL nutritionbylovneet.com
By
LOVNEET
BATRA
Abc Of Healthy Foods.......................................01 Fitness 6 funtastic Yoga Poses for kids ........................02 Health Easing your child’s constipation........................03 Nutrition Growth: Bite by Bite.................................................05 Low Calorie Recipe Health and hydration in every sip ..................06 Product Review The Glow of Ghee......................................................07 Food Fat-Friendly...................................................................08 Snack Time Bite-size Delight.........................................................09 Transformation A child’s growht lies in the right food.............10 What’s brewing.......................................................11
HEALTHY FOODS
Bael Juice For Coconut Water
Aam Panna Powerful Punch For Fluid-Electrolyte
For Hydration Of Antioxidants Balance In The Body
Dahi Bhalla Eggs For Breakfast
For Protein-Rich That Ensures Strong Figs For
Snack Time. Bones & Muscles Good Digestion
Halwa With A Dollop
Gur Channa For Of Ghee For Boosting Idli For
Some Iron Boost. Brain Health Healthy Gut
Khichdi For The
Jhal Muri For Days When Tummy Lassi For
Lots Of Fiber Needs Some Rest Strong Teeth
Moonglet For Nuts For Mental Oatmeal For
Healthy Skin Hair & Physical Strength Kicking Constipation
Rajamh Chawal
Paneer Parantha Quinoa Pulao For A Comforting Bowl
For A Feel-Good Meal For Healthy Heart Of Vitamins & Minerals
Tamarind For
Sugarcane For Adding That Extra Upma For
Instant Energy Dose Of Antioxidants Relieving Indigestion
Vanilla Bean Xacuti - The
For That Perfect Wheatgrass For Goan Curry For
Sugar Substitute Detoxifying Liver Clearing Sinuses
Yogurt For Zucchini Noodles
Spoonful Of Probiotics For Healthy Eyes
Fitness
6 FUNTASTIC YOGA POSES FOR KIDS
Screen is not the only source of learning for kids. Wisdom can also
be gained on the Yoga mat. Here are six funtastic yoga poses to
teach kids how to achieve balance, discipline and flexibility in all
spheres of life.
1. Shine like the Sun- Surya Namaskar
Benefits: It strengthens the back muscles, boosts legs &
hips flexibility and relaxes the nervous system.
Positive Effect: Kids develop alertness, speed, and
sharpness, which help them with everyday tasks.
Boosting will power, it also helps them overcome issues
like stage fright.
2. Flutter like a Butterfly - Baddha Konasana
Benefits: It alleviates physical and mental fatigue and
improves blood circulation.
Positive Effect: It is a tummy-pleasing pose as it soothes
digestive discomforts in kids.
3. Lively like a Rainbow - Chakrasana
Benefits: It strengthens shoulder, spine, back, and
abdomen muscles.
Positive Effect: It fosters the feelings of love, kindness,
and joy in kids and also helps develop spatial awareness
through proprioceptive sense.
4. Strong like a Mountain- Tadasana
Benefits: It relaxes the nervous system, firms abdomen
& buttock and strengthens thighs, knees, and ankles.
Positive Effect: Kids experience mental agility, which
helps them improve their performance in exams and
sports. They are also able to improve their posture and
find relief from back pain due to long hours of sitting.
5. Fearless like a Warrior - Virabhadrasana
Benefits: It tones the arms and legs muscles and
also opens up the heart and chest.
Positive Effect: A power pose, it encourages kids
to exhibit warrior-like qualities such as courage,
concentration, willpower, and fearlessness.
6. Tall like a Tree - Vrikshasana
Benefits: It helps enhance body-mind balance,
strengthens the arms, legs, and ankles.
Positive Effect: It increases concentration, which
is certainly a great help with the homework. All the
stretching also helps kids gain height.
Page No. 02
Health
EASING YOUR CHILD’S CONSTIPATION
Constipation is frustrating for both kids and parents. From home
remedies to a wholesome diet, here’s how you can help keep your
kid’s tummy feel light, moving & happy.
Constipation is a common problem among kids. growth in children. This is because children
However, this doesn’t mean that you should who struggle with constipation experience a
be taking it lightly. It can trouble your child in decrease in appetite. Plus, it is also detrimental
many ways – stomach pain, bloating, gas, poor to your child’s gastrointestinal health. One of the
appetite, and crankiness. It traps the child in a most common causes of constipation in kids is a
vicious cycle: he/she feels so constipated that poor diet, which lacks fiber and food variety. Not
every poop becomes painful for him/her, and as drinking enough water also contributes to the
a result, he/she gets too scared to go the toilet, problem because adequate hydration helps move
which makes the situation worse. On the other food through the digestive tract. Besides this,
hand, for parents, it becomes utterly frustrating not doing enough physical activity is also one of
to see one’s child struggle to pass the stools every the crucial factors. Though there is no quick fix to
day. Clearly, constipation is equally stressful and the problem, focusing on the diet may help bring
exhaustive for both – the child and the parents. significant improvement in a child’s condition.
Let’s have a look at the symptoms, causes, home
According to research studies, long-term remedies, and the right diet changes that can
constipation may have a negative effect on the help your child get rid of constipation naturally.
Watch out for theses symptoms
In Babies It is a rare problem in
infants but when their solid
foods start then constipation
can attack them.
Symptoms are:
- Pellet like bowel movements
- Crying during bowel movements
- Hard, dry stools
- Avoiding foods and not having
diet properly
In Toddlers
- Unusual large stools
- The stomach is tight to the touch
- Abdominal swelling
- Not having diet properly, low appetite
Older Kids
- Stomach ache
- Pain during bowel movements
- Low appetite
Page No. 03
Health
These could be the possible causes
1. When a child ignores the urge of having a
bowel
movement. Usually, they do it while playing or
ignoring.
public toilets or fighting with siblings.
2. Change in routine especially during
vacations
3. Medications can also cause constipation
issues
4. It can be a family history also.
5. Not having enough fluids or missing on
fiber through vegetables and fruits.
Kids who are more likely to get affected
by it
- Those who have a sedentary lifestyle
- Those who do not include fiber in their daily
diet
- Those who don’t drink enough water
- Those who are on certain medications
Sample Diet Plan for Constipation
■■ Amla juice with an apple on waking up Home Remedies
■■ Yogurt and idli for breakfast ■■ Fresh Amla Juice (1 tsp) empty stomach in the
■■ Dal and rice for lunch morning
■■ Papaya and chia seeds in the evening ■■ Vegetable Juice (Spinach + Tomato + Beetroot +
■■ Veg Dalia in ghee for dinner Lime Juice + Ginger) at mid morning
■■ Milk and ghee at bedtime ■■ Let your child relax for 5-15 minutes, in the warm
bath.
Here’s what you can do:
■■ Introduce more fiber-rich foods in your child’s
daily diet such as fruits, vegetables, lentils, beans,
and whole grains. Bran and psyllium husk are also
known to be beneficial.
■■ Trust the Good Fats, especially ghee, which has a
lubricating effect and stimulates the action of the
fatty acids on the mucous membrane.
■■ Add more fluids but if a kid refuses to take
plain water then go for lemon water, jeera water,
chaach or sauf water. Always prefer homemade
drinks to packaged drinks.
■■ Refined cereals, deep-fried foods, and pureed
fruits should be avoided.
■■ Encourage them to do regular exercises or any
other physical activity
■■ Fix meal patterns ad sleep timings.
When to see a doctor
If it is acute stomach pain or blood comes out
in the stools, immediately contact your doctor.
Fewer than three bowel movements a week over
the span of at least two weeks require medical
intervention.
Page No. 04
Nutrition
GROWTH
Bite by Bite
While kids grow at their own pace, nutrition plays a
fundamental role in ensuring their overall wellbeing and growth.
Here’s a lowdown on what they should be eating & how much
according to their age.
1-3 years 4-6 years 7-9 years Boys/Girls:10-12 years
Dairy...............................2 Dairy...............................2 Dairy..............................2 Dairy...............................2
Lentils and Beans...1 Lentils and Beans...1 Lentils and Beans..2 Lentils and Beans..4
Cereals.........................4 Cereals..........................5 Cereals ........................6 Cereals..........................7/6
Roots & Tuber............1 Roots & Tuber...........1 Roots & Tubers........2 Roots & Tubers.........2
Vegetables.................2 Vegetables.................2 Vegetables................3 Vegetables.................4
Fruit................................1 Fruit................................2 Fruit...............................2 Fruit ...............................3
Healthy Fats..............5 Healthy Fats..............5 Healthy Fats.............4 Healthy fats................7/6
Nuts and seeds........1 Nuts and seeds........1 Nuts and seeds.......1 Nuts and seeds........2
Cereal Fruit:
Raw Rice/ Poha/Any flour(bajra, wheat flour, jowar, 80-100g i.e. 1/2 cup
maize, ragi and amaranth)/Semolina/Vermicelli/
Steel cut oats : 20-25 g i.e. 4tsp Good Fats:
5ml i.e. 1tsp
Lentils and Beans: (Ghee/peanut oil/mustard oil/coconut oil/
30-35g i.e. 2tbsp white butter/olive oil)
Nutri nuggets: 15g i.e. 1tbsp
Green gram whole/Bengal gram whole (after Nuts:
germination): 2 tbsp 15g i.e. 1tbsp
Almonds/Cashew nuts/ walnuts/pistachio
Roots and Tubers:
80-100g i.e. 1/2 cup Seeds: 8g i.e. 2tsp
Beetroot/potato/ sweet potato/yam Flaxseeds/Sunflower seeds/sesame seeds/
pumpkin seeds
Vegetables:
100-120 g i.e. 1/2 cup
Page No. 05
LOW CALORIE RECIPE
HEALTH AND
HYDRATION IN EVERY SIP
This summer, ditch those caffeine, soda & sugar-laden beverages
& packaged juices, and fill your kid’s sipper with these natural
& nutritional thirst quenchers, which offer the right balance of
electrolytes, carbohydrates, hydration & energy.
1. KHATTA MITHA SATTU 2. ALMOND FIG MILK
Ingredients
Ingredients
Roasted Channa Flour 2 tsp Almonds 1/2 cup
Roasted Barley Flour 2 tsp Fig (soaked & chopped) 1
Lemon Juice 1 tbsp Water 1/2 cup
Black pepper powder a pinch
a pinch Cumin powder a pinch Method
Pink Salt according to taste 1. Churn almonds and water together
Sugar 1 tsp in a mix in grinder.
Mint Leaves (chopped) 1 tsp 2. Sieve it in a glass and add fig.
Method 3. Serve cold.
1. In a jar, mix all the ingredients properly.
2. Serve cold
3. KOKUM SHERBET
Ingredients
Semi Dried Kokum 1/4 cup
Sugar 2 tsp
Roasted Cumin Seeds Powder 1/4 tsp
Black Salt 1/4 tsp
Water 1/2 cup
Method
1. Combine the semi-dried kokum and ½ cup of water in a bowl,
mix well and keep aside for 30 minutes.
2. Strain the kokum water and keep it aside.
3. Blend the soaked kokum in a mixer using half the kokum water and
blend till coarse. Keep aside.
4.Combine the remaining half-kokum water and sugar in a small non-stick pan,
mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
5.Transfer the mixture into a deep bowl and allow it to cool completely.
6. Add the coarse kokum mixture and mix well. Strain it using a strainer.
7. Add the roasted cumin seeds powder and black salt and mix well.
8. At serving time, add 2 tablespoon of this syrup into a tall glass along with
¾ cup of chilled water.
9. Serve chilled.
Page No. 06Product Review
THE GLOW
OF GHEE
A powerhouse of nutrients, the Gir
Cow Ghee by Back2Basics traces
the roots of pure & traditional cow’s
milk ghee to the ancient science of
Ayurveda, which considers it sacred,
medicinal, and deeply nourishing.
Why ghee is better than refined vegetable oil? ■■ Reduces inflammation as a rich source of CLA
Refined vegetable oils are highly processed and (conjugated linoleic acid. A rare source of DHA
often use a chemical solvent for purification. omega 3 fatty acid that fights inflammation.
Most vegetable oils are loaded with omega-6
fatty acids, which are considered as the worrying The traditional Ghee making procedure entails
cause of chronic inflammation. the following steps:
Step 1: Pure Gir Cow A2 milk is curdled overnight
Why ghee is suitable for deep-frying or high to make the curd.
temperature cooking? Step 2: With traditional wooden churners, butter
Ghee has high smoke point, which means it is separated from the curdled milk.
does not break down at high temperatures of Step 3: Golden, granulated and aromatic Ghee is
deep-frying while other oils may turn rancid then made by simmering this fermented butter
and release free radicals. Free radicals can cause at a carefully regulated temperature to remove
damage to our cells and increase risk for heart milk solids and other impurities.
disease.
Step 4: Fenugreek seeds are added to enhance
and restore the flavor of the Ghee.
How much ghee per day is healthy?
Since the milk solids are removed, it contains
2-3 teaspoons
little to no casein or lactose, the two compounds
in dairy that mostly cause allergies and
Benefits:
sensitivities. Therefore making it a lactose-free
■■ Boosts immunity, antimicrobial, helps in superfood alternative to everyday butter and
soothing cough and cold. It helps in reducing cooking oils.
symptoms from seasonal allergies.
■■ Relieves constipation and bloating; the short
chain fatty acids helps in promoting gut health. It
helps in clearing toxins from our body. It is used
in treating liver disorders. Butyric acid in ghee
nourishes the cells of small intestine.
■■ Stronger bones: Good source of Vitamin K that
helps in better calcium uptake and calcification
of bones. It helps in lubricating joints and reduces
inflammation
■■ Mobilizes stubborn fat: Ghee helps in better
hormonal balance and
Page No. 07FOOD
Fat-Friendly
Besides making food tastier, Fat is essential for brain development in
growing kids. Their developing nervous system requires a fat-friendly
and not necessarily a fat-rich diet for optimum growth & functioning.
These two traditional wholesome meals will help you ensure a healthy
amount of dietary fat in your kid’s diet.
Power Pair : 1 Paneer Prantha + 1 tsp of White Power Pair: 1 katori Dal + 1 katori Chawal
Butter Magic ingredient: 1 tsp of ghee on it
Magic ingredient: A pinch of white pepper Benefits: It ensures proper functioning of the
mix in butter digestive tract, better absorption of nutrients,
Benefits: This complete meal boosts stamina, gives satiety and boosts immunity.
improves brain function and eye health and
prevent respiratory disorders.
Food Trick
Tricking the taste buds. Make those picky eaters gobble
healthy food with these tried, tested and highly useful tricks:
1. Boost the Power of Milk with this homemadeNutty Powder
Ingredients Method
Almonds 1/2 cup 1. Grind all the ingredients in a mixer.
Walnuts 1/2 cup 2. Mix 1 tbsp in milk before serving.
Mishri 1/2 cup
Elaichi 3 Benefits: It is a brain and immunity booster that
White Pepper 2 tbsp makes milk taste so rich & yum. Do not add sugar
to maintain its nutritional quotient.
2. Make Kids eat Veggies with this Super Vegetable Puree
Ingredients Method
Tomatoes 6 1. Churn all the ingredients together.
Onion 2 2. Heat the sauce in a thick pan on low flame for 3
Ginger 3 inches minutes.
Garlic 10 cloves 3. Let it cool down and then store it in a glass jar.
Capsicum 1
Yellow Bell Pepper 1 You can also add vegetables of your choice such
Broccoli 1 small as pumpkin, cauliflower or any other seasonal
Lemon Juice 2 tsp vegetables.
Red Chilli Powder 1 tsp
Garam Masala 1 tsp Benefits: It is the best way to give all nutrient-
Black Pepper 1 tsp rich vegetables or with rice.
Salt According to taste
Page No. 08SNACK-TIME
Bite-size Delight
Winning the snack game requires some out of the box
thinking dipped in fun & taste. Super satisfying & lip
smacking, these healthier versions of popular snacks are
sure to satisfy all the munching musketeers in the house.
High-protein Poha Paneer Tikki
Ingredients
Poha (powdered) 2 tbsp
Paneer (grated) 2 tbsp
Onion (chopped) 1 tbsp
Capscicum (Chopped) 1 tbsp
Bengal Gram Four 1 tbsp
Black Pepper 1/4 tsp
Red Chilli Powder 1/4 tsp
Coriander Powder 1/4 tsp
Garam masala 1/4 tsp
Salt According to taste
Ghee For frying
Method
1. Mix all the ingredients properly in a bowl except ghee.
2. Make small tikki from the mixture.
3. Heat the ghee in kadhai.
4. Place the tikkis in a kadha and fry them.
5. Serve poha paneer tikki with coriander mint dip.
High-Fiber Moong Dahi Kebab
Ingredients
Green Moong Dal
(whole and soaked in water for 4 hours) 1/4 cup Red Bell pepper (chopped) 1 tsp
Bengal Gram Flour 1 tbsp Cumin Seeds 1/4 tsp
Yogurt (hung) 1/4 cup Salt According to taste
Ginger Garlic Paste 1 tsp Red Chilli Powder 1/4 tsp
Onion (chopped) 1 tsp Garam Masala 1/4 tsp
Capsicum (chopped) 1 tsp Ghee Frying
Yellow Bell Pepper (chopped) 1 tsp
Method
1. Drain the water from dal and keep aside.
2. In a kadhai, add 1 tsp of ghee and cumin seeds.
3. When cumin seeds start splutter then add dal and salt and ginger garlic paste.
4. Sautee for 5 minutes, and remove from heat and let it cool.
5. Grding in a mixie adding very little water and all the spices.
6. Take that in bowl, add yogurt,bengal gram flour and chopped veggies.
7. Make proper dough of it and little water if needed.
8. Make small circles from the dough and press it to give a shape of kebab.
9. Heat the ghee in a kadhai and fry the kebabs.
10. Serve hot with coriander mint chutney.
Page No. 09TRANSFORMATION
THE SECRET TO A CHILD’S HEALTH
LIES IN THE RIGHT FOOD
From setting proper meal infancy is the time that children
timings to introducing a are most open to accepting
good variety of foods, this new flavors. Exposing them to
is how Sneha Aggarwal the bold flavors we find in so
encourages her two-year- many healthy foods—such as
green vegetables, garlic, and
old son build a warm,
fruit —can help them develop
healthy and nurturing
preferences for these foods later
relationship with food.
in life.
As a parent, what made you
Q- What are the takeaways
opt for a nutrition plan for your
from this journey?
two-year old kid?
Don’t use food as a distraction
In today’s life, kids are
or reward or even punishment.
surrounded by so many food
Instead, help your kids build a
options, which makes the
warm, healthy relationship with
situation more confusing Q – What are the major
food minus guilt or pleasure.
for mothers than kids. A changes that you made in
Food has nourishing, energizing
good majority of our food your child’s diet and how these
changes helped? and healing properties. You
environment nowadays consists
I made three big changes can easily find remedies to
of unhealthy options. Innocent
in my child’s diet. Firstly, in your child’s problem in the
and nonchalant, kids get easily
order to make his meals more kitchen. For example, when his
tempted to all that is high on
wholesome, I decided to morning cough persists, rubbing
sugar, salt, and empty carbs.
concentrate on the right amount ghee on the neck helps. When
It becomes difficult for moms
of protein and fats in his daily the stool gets too hard, a few
to ensure desired nutrition for
diet. To my surprise, I realized drops of ghee in milk at night
healthy growth. At the same that I had been following the works well.
time, there is an overload wrong standards. Secondly,
of information around child I worked on setting his meal
nutrition. I felt the need of timings. It brought a big change
an expert in order to ensure in his attitude towards his meals.
adequate nutrition for my Initially, he hated his mealtime,
child as well as understand the but now he willingly sits for it
fundamentals of child nutrition and sometimes even asks for
in general. it. Thirdly, I focused on bringing
more variety into his food, so
What were your biggest I turned to foods such as ragi,
challenges? oats, etc, which also helped in
When I decided to make a diet building his taste.
plan for my toddler, I realized
that it is more difficult to have Q – One advice that you would
(and adhere to) a diet for a child like to give to young mothers
than an adult. As opposed to struggling to feed healthy food
adults, you can’t preach the
to their kids?
benefits of healthy eating to kids
When it comes to feeding your
and then expect them to follow.
child healthy, nutritious food,
Kids are too naïve to understand
the concept of eating right. I would suggest mothers to
For kids, taste comes before start as early as possible. Early
nutrition or health. Especially in in your child’s feeding routine,
the case of a picky eater, meals introduce as many new foods
should be prepared according to as possible. An emerging area
his/her taste. of research is showing that
Page No. 10NEWS
WHAT’S BREWING
From research breakthroughs to new trends, we get you
the latest news on diet, nutrition & weight-management.
Is post-game snack making have three times higher risk you gorge on French fries will
your kids unhealthy? Rewarding of mortality in early adulthood not work. You need to lead by
kids with an unhealthy post- as compared with children in example, says researchers and
game treat is detrimental to a the general population and are nutritionists from the University
child’s health and doesn’t really of Eastern Finland. According
help them develop healthy to a study published in Food
food habits in the long term. Quality and Preference, a positive
A new study led by Brigham example set by both the mother
Young University public health and the father promotes the
researchers reveals that the consumption of vegetables, fruit,
number of calories kids consume and berries among 3-5-year-
from post-game snacks far old children. The study also
exceeds the number of calories showed that dinner is the most
they actually burn playing in the important meal at home when
game. The researchers found that more likely to suffer from anxiety it comes to teaching children
the average energy expenditure and depression. According to to eat vegetables. The families
for children observed was 170 researches, possible explanations participating in the study often
calories per game while the for the findings may be that ate dinner together, highlighting
average caloric intake from post- childhood obesity has been the role of parental influence on
game snacks was 213 calories. linked to somatic diseases the development of children’s
The average amount of sugar such as diabetes, liver disease, dietary choices and preferences.
consumed post-game was a and high blood pressure. Dinner constitutes a daily
staggering 26.4 grams the total Children and adolescents with opportunity to serve vegetables
daily recommendation for kids is obesity are also more exposed in a variety of different forms: as
just 25 grams with sugary drinks to discrimination, which the main course, as a side dish,
being the biggest culprits. could lead to psychological and as a salad. When it comes to
Our take: Right after physical problems. In addition, anxiety eating fruit, evening snacks were
activity within 30-45 minutes and depression cause emotional the most important meal.
lies a very important window for and physiological stress and Our take: Take your own food
recovery and strength building suffering, and may also hinder behavior seriously because you
The foods that you give here will obesity treatment.
make all the difference. An ideal Our take: Deleting calories
snack would be egg roll, paneer randomly is not the right
sandwich, dal cheela, homemade approach when you are trying
yogurt smoothie, etc. to manage childhood obesity.
The child needs to accept the
Childhood obesity linked diet plan. Support your child
to a higher risk of anxiety by understanding his likes and
& emotional stress : World building an environment that
Health Organization has already is conducive to more physical
declared childhood obesity as activity and healthy eating.
one of the most serious public are your child’s biggest role
health challenges of the 21st Parental influence can help model. So you can’t tell your child
century. Two new studies from kids eat more greens: not to be on phone while eating
Karolinska Institutet in Sweden Family that eats greens together when you do exactly the same
now underscore health risks stays together – healthy and thing.
associated with childhood strong. Trying to feed your
obesity. Children with obesity toddler green veggies while
Page No. 11Healthy isn’t the goal,
it’s a way of living.
nutritionbylovneet.com
Get in touch
+91 84470 02584
Lb@nutritionbylovneet.com
01 Meher Chand Market, Lodhi Road, New Delhi - 110003
@lovneetbatra @nutritionbylovneet @lovneetbatraYou can also read
