KIDS NUTRITION - Don't label foods as "good" or "bad."

KIDS NUTRITION
Don't label foods as "good" or "bad."

Instead, tie foods to the things your child cares about, such as sports or doing well in school. Let your child know that protein in dal, beans, sprouts and calcium in dairy products give them strength for sports. The antioxidants in fruits and vegetables add luster to skin and hair. And eating a healthy breakfast can help them keep focus in class.

Heart health -women and kids

 Heart health -women and kids

In today’s digital age, men, women and children are becoming less and less active. Even during leisure time, people spend less time exercising and more time in front of the TV, computer, mobile or video-game console. Plus add on to it unhealthy junk food habits of both the parents and the kids are putting them at risk of heart diesease at an early age.

The World Heart Federation goes on to say that heart disease is the number one killer of women, causing 1 in 3 female deaths, which amounts to about one death per minute. Children are also at risk of developing heart diseases because of diet constituting bad fats and sugar, low physical activity and childhood obesity.

Gear up guys....start moving towards healthy lifestyle now.

Did you know your body is constantly burning calories, even when you're not working out?

Did you know your body is constantly burning calories, even when you're not working out?

Did you know your body is constantly burning calories, even when you're not working out? And that watching television can actually lower your metabolism?

The body converts fat into energy, to fuel its functions and the calories stored in the body provide us with this energy. The level of fat-burning depends upon the type of activity being done. You burn more calories running around than just work

ing at a desk. Nonetheless, the body is like a machine which needs an inexhaustible source of energy to run. So even when you’re at rest, you’re still burning calories.

So don't be lazy bumps....even if u have a desk job or watching Tv...get up at frequent intervals for water break....gear up.....keep ur metabolism going.

Nutrition for pre-school children

NUTRITION FOR PRE-SCHOOL CHILDREN

The ages between one and four are a crucial time for learning  good dietary habits that can lay the foundations for future good health. GOOD NUTRITION AT THIS AGE IS LIKE SOWING SEEDS FOR HEALTHIER TOMMORROW.

Diet directly affects optimal development  of  the body and the brain.
Nutritious food help to form strong teeth and bones, muscles and a healthy body; a good immunity. 

Young children’s need for energy and nutrients is high, but their appetites are small due to small stomach capacity and they can be fussy, too, and it can be a challenge to get your child’s diet right. At this age, children are often good at regulating their appetite. If they’re not hungry, insisting on larger amounts of food can create a battle, which you’re likely to lose. 


Key foods and nutrients

Base your child's intake on the following food groups to help ensure she’s getting all the important nutrients. If the family diet is healthy, children can just have family food. 

Make sure your child has the following, every day: 

Cereals

Include at least one kind of starchy carbohydrate, such as whole wheat bread, rice, pasta, or potatoes. Young children have small appetites, so high fibre-rich carbohydrates can be bulky and inhibit the absorption of some minerals. Gradually introduce higher fibre carbohydrate foods, so that by the time children are five, they're eating the same fibre-rich foods as the rest of the family. 

Key nutrients:- Carbs which is mainly needed to provide them energy throughtout the day, along with energy they also provide B complex nutrients and also some minerals esp nachni which is rich in both calcium and iron.

Examples:- poha, upma, parathas, khicdi, pulavs, briyani, sandwiches, porridages, bhel, potato chat, tikkis, jowari, corn, nachni 

Fruit and vegetables

Aim for at least five servings a day, where a serving is about a handful in size. Use fruit in puddings, chats and as snacks.

Vegetables can be eaten raw or cooked (serve crunchy rather than very soft to preserve the vitamins and minerals). 

If your child doesn’t like vegetables, try hiding them by pureeing in to soups, sauces, casseroles and pizza toppings.

Key nutrients – Iron, vit A, C, Antioxidants
  
Milk and dairy foods

Your child should be having the equivalent of about 500 to 600ml of milk and its products a day. Milk can be used in cereals or in drinks,milkshakes, puddings and sauces. Cheese, panir, yoghurt can be given instead of milk. Grated cheese/panir, cheese spread can be used on sandwiches or toast. Try yoghurts as a pudding or snack between meals, served alone or with fruit.

 
NON VEG – Egg, Meat, fish and alternatives 
 
Recommend at least two servings of fish a week, one of which should be oily. Use eggs, either boiled, in sandwiches, as omelettes or scrambled.

Pulses and legumes
Try different beans and pulses, such as lentils, baked beans, peas and chickpeas. 

Nutrients- Protein, Calcium, B-12, Vit D, Zinc

BEST FOOD COMBINATIONS- khicdhi, milk+roti, dal+rice/roti, curd rice, dal + roti, idli, dosa, dhokla, uttapa i.e combination of cereal + pulse gives the best quality protein comparable to that of an egg which is considered excellent.



Fats and sugar - Foods to be careful with....

Fatty and sugary foods include spreading fats, cooking oils, sugar, biscuits, cakes, crisps, sweets, chocolate, cream, ice cream and sugary drinks. Don’t give these often, and when you do, make sure they’re in small amounts only. Many of these could affect your child’s intake of more nutritious foods and lead to a less healthy diet Offer them at the end of a meal rather than between meals as a snack.  

Keep total fat intake between 25 to 35 percent of calories for with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

To sum it up…..

Most kids are going to have fussy food days (or years)
If it’s up to them, kids will only choose food that tastes good and that they are familiar with. 

 
Kids have to be taught to think about nutritious eating
Parents are food teachers - kids learn eating habits and food choices from their parents......so please look at your food habits first.

 

JANAMASHTAMI PRASADI / PANJIRI.

JANAMASHTAMI  PRASADI / PANJIRI

Jai shree krishna

Janmashtami is just round the corner. What better way to celebrate Kanha's birthday than treating Him as well as your dear ones with His favourite sweets...one of them is panjiri, also it is one of the samagris prepared inorder to feed Yashoda Maiya , for her health...as we do in our house hold for the lady who delivers.

Coriander Powder Panjiri the most common made in almost every mandir n household on this occasion of Janamashtami.

Ingredients:
1 cup. Coriander seed powder / Dhaniya powder.
4 Tbs. Ghee.
1/2 cup powder sugar
1/4 cup chopped Almonds.
1/4 cup Makhana.
1/4 cup edible gum / gund optional

Preparation Method:
Heat Ghee in a kadhai, fry Almonds take out when done. Now fry Makhana take out when done. Add Dhaniya powder and fry / roast till smells done, please do it carefully so that it does not get burnt. Now allow it to cool. Add the roasted Almond, Makhana and the powdered sugar . Mix well. Store in air tight container.

In addition to this if you like , you can also fry the edible gum and add to the Panjiri.
Note: This dish can be prepared without Lotus seeds(makhana). Then keep the quantity of sugar equivalent to Coriander powder.

Health benefits of panjiri :- good source of proteins, carbs, essential fatty acid.

Corriander seeds are excellent source of minerals like iron, copper, calcium, potassium, manganese, zinc and magnesium. Copper is required in the production of red blood cells. Iron is essential for cell metabolism and red blood cell formation. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

They are also a good source of dietary fiber and rich in phytonutrients and flavonoids.

So what are you waiting for go ahead and enjoy Janmashtami with this wonderful Prasad.

 



HAPPY JANAMASHTAMI