Tag Archives: children nutrition

Food Hacks to Beat Post-Diwali Blues

Frowning faces, tantrums, and kids whining to go back to school – isn’t this the common scene when festivals come to an end. Most of our little sweethearts always have a big taste for sweets, especially during the festive season. But can you really blame them, we all need to treat ourselves once in a while right? However, this often causes stomach-upsets and/or illness after a good festive celebration.

Clues to the blues

Over-indulgence of the sweet tooth generally results in excess consumption of refined carbs (especially sugar) and deep-fried foods. Get this:

  • Excess sugar intake adversely affects the friendly bacteria present in the gut. This, in turn, weakens the child’s immunity. That means children suddenly end up with that cold that you kept away by saying no to ice-creams.
  • Of late low-calorie sweets are in trend. But beware that these contain artificial sweeteners (like sorbitol) which end up fueling the bacteria that produce gases.
  • We also know that foods high in sugar affect the behavior of children. So at the end of the Diwali party, you wonder if the kids are fussy because they have to go home or it’s because of the irritability that kicks in after a sugar high.
  • You may end up spending the festive bonus at the dentist, dealing with cavities thanks to all the sweets the li’l ones binged on.
  • High-fat foods (sweets/savories) take longer to digest than protein or carbohydrates. So kids may complain that they feel ‘stuffed’ and bloated.
  • Also, fried savories like farsan are loaded with sodium that may lead to dehydration.
  • Last but not the least children end up skipping proper meals either because of stomach-ache or because they have binged on sweets.

Food Hacks

So how do you deal with the tummy-aches, diarrhea or constipation and so on? Here are some quick tips to avoid or overcome the problems.

  • Make sure you include probiotic-rich foods that help the friendly gut bacteria. This can be as simple as curd rice, buttermilk or lassi, and fermented foods like idli or dosa.
  • Before heading out to the party feed your children a vegetable sandwich, fruit bowl or a salad. This has multiple benefits
    • Their stomach is partially full so they don’t binge on those tempting sweets.
    • This way they don’t lose out on the nutrition if they skip the meals after the binge.
    • They get the fiber that sweets and fried foods lack. This helps relieve constipation.
  • Ensure they drink plenty of fluids (like water, tender coconut water, buttermilk) throughout the day. This can help ease the digestive issues, avoid over-eating and it can help prevent the cavities.
  • Teach your children about portion control. This goes a long way in developing healthy food habits.

Scrub ’em Clean: Clean Hands Are Safe Hands

Come winter and rainy season, we all tend to pack our children warm with sweaters and scarves and prepare for sniffles. So there’s no better time for Global Hand Washing Day to come around.

It’s but common for children to pout and say sorry or give you that do-away-with-it giggle when you’ve asked them if they’ve washed their hands before eating, after using the bathroom, or when they’ve come back from playing.

But remember it’s a message worth repeating, considering that most of the common infections – including the flu – spread through dirty hands. Hand washing is the dogma to prevent the spread of germs and dodge illness.

Did you know that handwashing is also important for a child’s nutritional status? As surprising as it may sound, it’s very simple to understand why. Good nutrition is not just about eating good food but also depends on the body’s ability to absorb the nutrients in the food. Germs (bacteria, viruses, or parasites) damage the lining of the gut thereby affecting effective nutrient absorption.

Negligence of proper handwashing and hygiene makes children prone to infections like the flu and pneumonia. They suffer from diarrhea, nutrient deficiencies and so on. This has an adverse impact on optimal growth and development and can at times be fatal.

Teach your children how to scrub those germs away. The illustration below gives you an idea of the steps involved in handwashing.

8-steps-of-Handwashing

Set a handwashing rule especially:

  • Before and after eating
  • After using the bathroom
  • After touching pets
  • Before and after visiting any sick friends or relatives
  • After blowing one’s nose, coughing, or sneezing
  • After being outside (playing, gardening, walking the dog, etc.)

So raise your hand for hygiene and make your kid a handwashing champ!

PS: If handwashing isn’t possible, use a hand sanitizer that contains at least 60% alcohol. But remember the use of a sanitizer does not substitute for handwashing.

Are Potatoes Bad?

The humble potato has earned a bad reputation in the recent years and very often it is banished from all diets. So is it true that potatoes are bad and should not form a part of our diet?

The answer is no…. In terms of its nutritional benefits, the potato has been vastly underrated and grossly misunderstood. It’s high time we peel back the truth about the nutrient treasure trove that lies in the little spud that is the potato.

Potato Nutrition 101

You may be surprised to know that potato offers a number of nutrients and benefits. Maybe not a good source of protein, but the little protein present in potatoes is completely available to the body (i.e., excellent biological value) like the egg.

Minerals like potassium, phosphorous and calcium are present in significant levels and each has their own respective roles in body functioning. Surprisingly, this spud contains a notable amount of fiber, especially the peel. This helps provide satiety, delay hunger pangs and help prevent constipation.

Skin-on potatoes are an excellent source of vitamin C, potassium and fiber.

Last but not the least, vitamins – potatoes are an excellent source of vitamin C. But what else? Let’s not forget B vitamins like folic acid, niacin, pyridoxine, riboflavin, and thiamine are also present.

Potatoes have a plethora of phytonutrients that parade antioxidant activity. Carotenoids, flavonoids, caffeic acid, as well as unique tuber storage proteins, such as patatin, all flaunt powers of fighting harmful free radicals.

Talking of benefits, although potato is typically not considered a good source of dietary iron, iron uptake is enhanced by its high vitamin C content. Potatoes contain significant amounts of vitamins B9 and B6 which are crucial for optimal brain functioning.

However, the main advantage of potato is the starch content, the very thing for which it is damned. Puzzled? Carbohydrates provide the glucose required for the brain to function and to fuel the muscles during activities, games or exercise. So potatoes are the go-to fuel before kids head out for games and sports.

Why the bad name dame?

How did potato become the culprit to all the bad health effects? Where are we going wrong? It’s not difficult to see that, unfortunately, the popular Western form of preparation and preferred forms of potato are either fried or even if baked, it is typically loaded with cheese, butter, cream and/or other such fat-rich products. Least did we realize that barring the extra source of fat, potatoes can be exceptionally healthy.

On the other hand, our Indian potato-based dishes are used along with other vegetables and pulses and rarely witnessed as a deep fried form (even the aloo bondas have dal based coating). So keep those jackets on the potatoes, mix them up with veggies, and resort to baking, steaming, roasting or grilling and enjoy!

8 Summer time Diet Tips for Children

Summers mean different things to different people. As the adults gear up with cool clothing and head gears to safeguard themselves, the children get excited to catch up on some outdoor fun or a simple lazy day at the pool. However, with the temperatures soaring these outdoor plans get altered to a lazy day at home.

As children wait for the fury of the Sun God to subside, they tend to flop on the couch with a cartoon show, bowlful of ready-to-eat snacks, and aerated drinks for company. Even the occasional spurt of outdoor play could result in a mad dash towards the refrigerator for fuel up with some sugary drinks. Come summer, households stock up on ice-creams, fried snacks and even artificially flavored juice mixes. Continue reading 8 Summer time Diet Tips for Children