Nutritional Needs For Teenagers

How healthy or disease free your adulthood will be, depends on the foods you consumed during your early childhood and teenage days. Children go through various stages of growth and development from infant (0 to 1 years old), toddler (1 to 3 years old), early childhood (4 to 8 years old), middle childhood (9 to 11 years old) to adolescence (12 to 18 years old) . At each stage, you will observe various mental and physical developments in your child. How are nutritional need for teenagers different from earlier years? (Power foods for kids of all ages)

What is Teenage?

Time between thirteen to nineteen years of age is known as teenage years in a person’s life. This is the time for some major physical, mental and hormonal changes. Since there are so many changes taking place in the body, it becomes very important for parents to pay special attention to the daily nutritional requirements for teenagers. So when kids enter their teens, it becomes essential for parents to understand how nutritional needs for teenagers are different from preteen years. (What is Puberty?)

Growth and Development during Teenage years:

Teenagers undergo major physical development during their puberty phase. These physical changes are regulated by changes in the levels of hormones which are produced by the pituitary gland: luteinizing hormone (responsible for menstrual cycle in girls) and follicle-stimulating hormone (responsible for reproductive system in both girls and boys). In the early puberty phase, luteinizing hormone and follicle-stimulating hormone increase, resulting in major physical changes including weight gain, outbursts of acne, height gain and behavioral changes like anxiety, hyper-activity and short-temperedness. (Fruits for teens?)

Nutritional needs for Teenagers:

Teenagers tend to make more food choices on their own as they become more independent and are often influenced by their peers. So it becomes parent’s responsibility to provide them with good examples and nutritious foods and minimize the consumption of junk or packaged food. (Kids can deplete their calcium by eating junk food.)

Calorie requirements:

Due to the growth spurt of puberty, there is a surge in appetite around the age of ten in girls and twelve in boys which leads to increase in daily calories requirement during this time. Calories are the measurement used to express the energy delivered by food. The body demands more calories during early adolescence than at any other time of life. (What is growing leg pain?) On average, boys require 2,800 calories per day while girls require 2,200 calories per day.

Essential Nutrients:

Due to so many changes taking place in the body, there are daily nutrients and habits that kids need to keep themselves happy and healthy. Nutritional needs for teenagers includes all the essential macronutrients and micronutrients in the right quantity. (What is balanced diet?)  

Macronutrients:

Protein: Teenagers need a balanced meal with adequate amounts of protein during puberty as protein helps in growth and repair of muscles and tissues. It also generates enzymes and hormones. Protein rich diets help them to feel energetic throughout the day. Nuts, seeds, chicken, eggs, fish and cheese are a few high protein foods. (Top nuts and seeds for protein)

Carbohydrates: They are the biggest source of energy for teenagers. Almost 60% of energy (calories) for the day must come from carbohydrate foods. They provide instant energy and keep the kids on their toes. Fruits, vegetables, nuts, seeds, whole grains and sugar are rich in carbohydrates. (Food for immunity?)

Dietary Fat: Fat should make up no more than 30% of the diet. A teenager who indulges in a fat-heavy diet is going to put on weight, even if he or she is active. Dietary fat contains varying proportions of three types:

  • Monounsaturated fat is the healthiest kind of fat and is found in olives, olive oil, peanuts, peanut, peanut butter, cashews, walnuts, walnut oil and canola oil.
  • Polyunsaturated fat is found in corn oil, safflower oil, sunflower oil, soybean oil, cottonseed oil, and sesame-seed oil.
  • Saturated fat is the most cholesterol laden of the three and is found in meat and dairy products like beef, pork, lamb, butter, cheese, cream, egg yolks, coconut oil, and palm oil. (Natural sources of saturated fats?)

Your family’s intake of saturated fat should not more than 10% of your total daily calories. The other 20% of daily calories from dietary fat should come equally from the two unsaturated kinds of fat.

Micronutrients:

Iron: Iron is essential for teens, especially for girls as they lose more of it once menstruation starts. Iron rich foods such as meat, fish, poultry, green leafy vegetables, nuts and seeds should be  teenagers on a daily basis.(How iron deficiency affects children?)

Calcium and Vitamin D: Teenagers need calcium to build strong bones which can help them later in life. Deficiency of calcium can increase the risk of developing osteoporosis (a condition in which bones become weak and can easily break). Consumption of vitamin D is equally important as it helps in absorption of calcium. Calcium rich foods include low-fat milk, other dairy foods and dark green vegetables, along with fortified foods like fortified juice and cereal. (Why calcium and vitamin D are important?)

Vitamins: Vitamins are water-soluble or fat-soluble. Fat-soluble vitamins (vitamin A, D, E and K ) are found in leafy vegetables, animal products, nuts & seeds, vegetable oils, dairy foods. Water-soluble vitamins (vitamin C, the B vitamins) are commonly found in nuts & seeds, fruits, vegetables, grains, milk and dairy foods. (What foods have which vitamins?

Minerals: Minerals include calcium, iron, sodium, phosphorus, magnesium, chloride and Sulphur are found in nuts, seeds, shellfish, chicken, eggs, beans, cocoa, avocados, berries, yogurt and cheese. (Why calcium?)

Recipe: Pumpkin and Millet Pancake with hidden herbs and nuts:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Dry ingredients
Pumpkin puree
Add Iyurved’s 5 herbs & 7 nuts savoury spread( order here )
Spread on pan. Flip & cook.

Dry Ingredients:

  • 1 cup Jowar/Sorghum or whole wheat flour
  • 2 tbsp honey/ dates powder/ sugar
  • pinch of salt
  • pinch of cinnamon powder
  • 1/8 tsp grated nutmeg
  • 1 tsp baking powder

Wet Ingredients:

  • 2 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1/2 cup pumpkin puree
  • 1-1.25 cups milk or nut milk
  • 1/2 tsp vanilla extract
  • 1 tbsp Iyurved’s 5 herbs and 7 nuts chocolate spread (order here)- Optional
Method:

Mix all the dry and wet ingredients. Whisk well. The batter should not be watery. Heat a skillet. Grease with oil. Once heated, pour a ladle of batter on to the skillet. Allow the pancake to cook on medium heat. You will notice the top side begins to get bubbles and air pockets and will slowly get steamed and cooked. At this point flip to the other side and allow it to cook for about 30 seconds. Serve! For chocolate lovers, you can add chocolate spread and make chocolate pumpkin pancake.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Check what our Satisfied Parents have to say!

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

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Puberty in girls

During parenting you experience many things while watching your kids grow. Infant (0 to 1 years old), toddler (1 to 3 years old), early childhood (4 to 8 years old), middle childhood (9 to 11 years old) and adolescence (12 to 18 years old), as each stage passes you observe some mental and physical development in a your child. During the first three stages (Infant, toddler and early childhood) kids generally go through many natural physical changes of growth. These first 8 years of kids are extremely important for their healthy development and lifelong learnings. Cognitive, social, emotional, language and physical development during this time plays an important role in their life. At every stage a child needs you to understand the learnings and changes that they are experiencing around them. As they enter the puberty phase it becomes more important to be with them. This is the time for some major physical and hormonal changes, which may pop up some questions, which have to be answered properly.

What is Puberty?

Puberty is the time when a boy or girl goes through a series of biological and physical transformations. Everyone has experienced this phase in life. It is a transition from childhood to adolescence. Teens go through some changes in their body and hormone levels during this phase. Puberty often begins early in girls as it falls between the ages of 8 to 13 in them. Although every girl has her own unique journey and puberty timing differs in each girl, it definitely brings some hormonal, physical and emotional changes in girls which are absolutely normal. 8 years of age sounds really young for seeing any physical changes. So, it is a little bit awkward to discuss puberty stages and the female reproductive system with your young girls, but it is important to start educating them on these topics before changes happen to best prepare them. It will make them much more comfortable to understand and accept the changes.

Sings of puberty among girls

Breast development: It is the first visible sign of puberty among most of the girls. One can notice “breast buds”, little bumps under the nipples. It is normal for the left and right breast to grow at different speeds. It is also normal for breast buds to be tender or sore. It usually improves with time. A sports bra can be a good choice to wear at this stage.

Body hair: In about 15-20% girls public hairs may be the first sign of puberty. These hairs begin to grow under the arms, around genital areas and on the legs. It is another sign of puberty among girls.

Vaginal discharge: This is a sign of growing numbers of estrogen hormones in the body. Girls experience a small amount of clear or white vaginal discharge that starts about 6-12 months before their first periods. It is considered as a sign of puberty among girls.

Periods: Girls usually get their first periods within 1-2 years after the development of breast buds. It is important to be aware that periods are a normal natural process of growing up. It can be irregular during the first few months as the body is adapting to some fast physical changes. Normal menstrual cycle can be from 21 days to 35 day. (Which foods can help during menstruation?)) Cramps and pains are normal with periods. There is nothing to worry about. But if menstrual cramps are severe and affecting school and normal day to day activities, talk to gynecologists. 

Some other changes during puberty phase

Brain: Girls obviously face fast changes during puberty phase and thus their brain needs time to adjust. (Top 10 foods to boost kids brain power) It affects their behavior and social skills. You may observe some sort of clumsiness in their activities.

Bones: If girls hit puberty at an older age they may have lower bone density and can face bone issues further in life. so, it is the ideal time to invest in bone health. Including calcium and vitamin D rich foods in their diet can help them to get strong bones for lifetime. (How vitamin D can help to absorb calcium?)

Weight: There might be an increase in weight. (How to manage weight issues?) During puberty the brain instructs the ovaries to make female hormones estrogen. This hormone is responsible for the change in size and shape of a girl’s body. Fat can be seen around the upper arms, thighs and backs. Hips tend to become wider and curvy. Their organs like stomach, intestine also increase in size during this phase. More healthy and nutritious foods with protein, minerals calcium and iron should be included in their diet at this point of time.

Height: Girls may grow taller during puberty. While entering into puberty girls can see an increase in height by 7-8 cm per year. Peak growth in girls’ height can be seen 6-12 months before the onset of their periods.

Sleep patterns: During puberty or you can say teenage there is a pattern developed in kids of staying up late at night and sleeping longer in morning. (Which foods can help to get better sleep naturally?) This happens because their body takes time to produce melatonin, a sleep promoting hormone. Sleep research suggests that a teenager should get at least 8 to 9 hours of sleep. But most of them get only 6-7 hours.   

Skin and hairs: During puberty phase oil glands become more active. Due to this girls face acne issues. (How to treat my kids acne?) Sometimes it’s just an occasional pimple that occurs right before each menstrual cycle. But for some teens it can be a chronic condition which is known as acne. Mostly oily skin and acne issues go hand in hand. Many teen girls also face excessive sweat on the palm, soles of feet, under the arms, and in the scalp. Some teenage girls experience hair fall as they enter puberty. (What is the root cause of hair fall in kids?) Though it is curable and can be managed by following a healthy diet.

Nutrients that can help during puberty   

Protein: Girls need a balanced meal with adequate amounts of protein during puberty. It helps in growth and repair of muscles and tissues. It also generates enzymes and hormones. Protein rich diets help them to feel energetic throughout the day. (How can I provide needed protein to my kids?)

Iron: Many girls lead to iron deficiency and anemia. (How to overcome from iron deficiency?) This happens due to lack of iron because of an unbalanced diet. As per RDA (Recommended dietary allowances) guidelines 2020, the iron need for a girl ranges from 28-30mg/d. A girl needs more iron during puberty to restore their menstrual loss. It helps in muscle growth and increases blood volume too.

Calcium: Girls need at least 800-1000mg of calcium per day. (How calcium helps in building strong bones?) They need it to build strong bones which can help them later in life. Deficiency of calcium can increase the risk of developing osteoporosis (Condition in which bones become weak and can easily break). Consumption of vitamin D is equally important as it helps in absorption of calcium.

Zinc: The RDA for zinc is highest for teen girls ranging from 9- 12mg/day. Deficiency of zinc can lead to growth retardation in girls. It also promotes bone mineralization during puberty and helps to increase bone density.

Vitamin A: This is the most essential nutrient to include in a girl’s diet. It helps in strengthening the uterus during puberty phase. Besides this it promotes healthy skin and optimum growth. It repairs tissue and helps in vision too.(How can we absorb vitamin A from foods?)

Useful herbs

Neem: Neem is incredibly effective in treating acne issues. As girls enter into teenage their oil glands become more active and causes acne. The anti-bacterial and anti-inflammatory properties of neem have a positive impact on any kind of pimples, black or white heads. It control the harmful effects of acne causing bacteria. It also has antioxidants and medicinal properties which helps to purify blood. (Why do we need antioxidants?)

Turmeric: Turmeric (Haldi) has medicinal benefits which helps to treat many medical conditions. It helps in balancing hormones and regulating menstrual cycle in girls. Turmeric is also rich in vitamin A, Thiamine (B1), Riboflavin (B2) and vitamin C and works as a perfect immunity booster food for teenage girls. (Immunity powder for kids) 

Ashwagandha: Ashwagandha is an adaptogen herb. It is an excellent stress reliever and can be immensely helpful for teenage girls. Researchers suggest that its root has sleep inducing compounds which can help to get better sleep naturally. It also induce raising the level of acetylcholine, the most important neurotransmitter associated with boosting brain power. (Health benefits of ashwagandha for kids)

Recipe: Wheat Berry cookies with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

  • ½ cup wheat flour/ Jowar Flour
  • ½ cup semolina
  • Handful of cranberries
  • Pinch salt
  • Honey (as per desired sweetness)
  • Milk (just little to puree cranberries)
  • 3 tbsp Iyurved’s 7 nuts and 5 herbs savoury spread (order here) or 3 tbsp Ghee
  • Pinch baking soda
  • Pinch cumin seeds (optional) or choco chips

Puree cranberries with milk. Mix all ingredients (except cumin seeds) into a soft sticky dough. Make balls and press lightly. Sprinkle cumin seeds on top and press. Place on baking sheet. Preheat 5 min at 180 celsius. Bake for 15-20 min. Once done, cool outside on rack. Enjoy!

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Join 9000+ KIDS NUTRITION Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutritionist expert.

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Tips to Improve Concentration In Kids

Is your child always fidgeting and not focusing on his/her homework? Is it difficult for you to make your child sit and study for just 20-30 minutes? Read on to understand what are the concentration problems in kids and how you can help your child develop focus and concentration skills with some foods and tips to improve concentration in kids.

Getting children to focus is not easy, and many parents have to struggle really hard. It is often a challenge for parents to get their child to sit in one place, teach them how to focus on their studies and finish it without getting too distracted. It makes parents worried and some parents may also start thinking that there is something wrong with their children. But rest assured, concentration problems are very common in children.

With the rising competition in not only school related academics, but also various kinds of additional competitions like spell bee, Olympiads, quizzes etc., the pressure on parents and children is rising and all this requires the child to have sharp memory & concentration power.

How do I know if my child is suffering from low concentration?

If your child has difficulty focusing on something for very long, he/she might be suffering from low concentration or concentration problems. This lack of focus can be seen in his/her studies and other activities as well. Let’s understand the signs of poor concentration in kids:

  • Easily distracted
  • Lack of interest
  • Inability to sit still and think
  • Inability to follow instructions
  • Loses things easily
  • Moody, irritable and cranky most of the time
  • Hyperactive
  • Fidgety
  • Inability to organize his/her things

What are the reasons for low or poor concentration in kids?

Lots of distractions: Children are naturally curious and their mind is always wandering. They can be easily distracted by things like TV, video games, mobile phones, music etc. Make a schedule or time table for study time, tv time, play time and make sure they following it regularly. Gradually your child will understand  that during study time, he/ she needs to focus only on studies and they will get to do the rest of the things as well.

Challenging tasks: Sometimes children might find the question or task given to them too difficult or challenging. In such cases, they might not be able to focus completely and will lose interest also. Breaking down the big task into smaller and simpler tasks which are age appropriate for your child and motivate your child on completion of every single task.

Lack of sleep: Studies have shown that kids who regularly get adequate amounts of sleep have improved concentration, attention, behavior, learning, memory and most importantly, mental and physical health. Most of a baby’s brain development happens during sleep. At least eight to twelve hours of sleep every night is very important for the proper brain development of children. (Sleep for brain development?) Make sure that your child gets enough sleep and also try to not disturb their routine by staying up too late.

Seeking parent’s attention: Sometimes kids don’t do their work and concentrate properly just to get the attention of their parents. Spend some quality time with your child everyday and help them feel more secure and loved.

Poor diet: Skipping breakfast and improper nutrition can also affect your child’s concentration power. Help your child by giving him/her a balanced diet every day and ensure that your child doesn’t skip any meal, especially breakfast. (Why is balanced diet so important?)

Emotional disturbance: If there is any kind of disturbance at home like a parent’s fights, divorce or death of a loved one, then the child might be emotionally disturbed and this will affect not only his/her concentration but also overall performance. Keep your child away from the troubles at home and give them more emotional support during this troubled time.

Less physical activity: Less physical activity or lack of physical exercise can make your child lazy and lethargic thereby affecting his/her concentration negatively. Take your child out for cycling, running, outdoor activities and games.

Lack of motivation or interest: Lack of interest in a particular subject or activity also causes poor concentration in kids. Lack of motivation is another reason why they may find it challenging to concentrate. Advanced kids or kids who have higher than average IQ levels, suffer more due to lack of interest or motivation. Motivate and encourage your child for every small achievement.

Cluttered and disorganized workspace: Having a cluttered workspace or notebook may lead to spending more time looking for the things than focus on what is being taught. Teaching your child to be organized and help them to stay clutter free.

Learning difficulties: In some cases, learning difficulties like ADHD, Dyslexia or ADD might be responsible for low or proper concentration in kids. You can help by consulting a professional for proper diagnosis and guidance in such cases.

Tips to improve concentration in kids:

Brain exercises: Solving different kinds of puzzles or playing memory games, sudoku, chess can help to improve concentration in kids.

Meditation: Meditation and mindfulness practices can help in improved concentration. Studies suggest that practicing meditation, mindfulness training, Yoga and deep breathing can help kids to increase attention, memory, focus and other cognitive abilities.

Listening to music: Studies suggest that turning on music while working or studying may help to improve concentration.Experts generally agree that classical music or nature sounds are good choices to help increase focus.

Spending time in nature: Research suggests that natural environments could benefit brain development and may also improve concentration power in children. Even a 20-minute walk in the park could help improve concentration in kids more than a walk of the same length in an urban setting.

Foods to Improve concentration in kids:

Omega 3 fatty acids: Research has established a link between omega 3 fatty acids and brain development in early childhood. These healthy fats have amazing brain boosting power and play a vital role in enhancing memory and attention span. Fish & walnuts are a very good source of omega 3. (Why is Omega 3 important for your kids?)

Blueberries: Blueberries contain anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation and thus can help to prevent brain aging and neurodegenerative diseases. (Why antioxidants?)

Green Leafy vegetables: Green veggies are the brain’s favorite food. Vegetables like spinach, cabbage, mint and kale contribute to brain health as they are rich in vitamin Bs, iron and antioxidants that help in the growth of new cells and aids in sharp thinking. As spinach has a wide variety of brain-boosting nutrients such as Vitamin A, B12, K and Iron, it is considered as best food for toddler’s brain development. (Nutrition tips for toddlers?)

Eggs: Eggs are a good source of several nutrients tied to brain health, including vitamin B6, B9 and B12. Eating whole eggs (egg white and yolk) helps regulate memory because of Choline. Research suggests that regular consumption of eggs has been associated with improved cognitive performance in kids and adults. (Why kids need vitamins?)

Dark chocolate: A study showed that eating cocoa for five days improved blood flow to the brain. Compounds in dark chocolate boost memory, attention span, reaction time and problem-solving skills. It is a kid’s favorite and works as child brain development food. (Recipe for no sugar chocolate twix bar)

Nuts and Seeds: Nuts like peanuts, walnuts, pistachios, almonds and cashews are very important for a child’s brain development and cognitive functions and hence should be included in their daily diet. (Other benefits of nuts and seeds)

Water: Staying hydrated can also have a positive impact on concentration. Even mild dehydration can make it harder to focus or remember information.

Herbs to improve concentration in kids:

Curcumin: Curcumin has a protein called brain-derived neurotrophic factor (BDNF) which is found in the brain and spinal cord that plays a key role in keeping nerve cells healthy, as well as regulating communication between nerve cells, which is critical for learning and memory for kid. (Foods for overall brain development?)

Brahmi: Brahmi is a superfood for the brain and is believed to sharpen the brain by protecting cells and increasing chemicals associated with learning and memory. It has shown to improve spatial learning and retaining power in kids. In older times, kids were often given Brahmi powder with ghee/honey. This would increase their focus and attention, while keeping them calm and distressed. (How can ayurvedic herbs help with brain development?)

Ashwagandha: This herb is known to reduce anxiety and stress. It has been seen to increase acetylcholine levels which support better memory, mental focus and intelligence. This herb also reduces mental fatigue and enhances sleep quality. It protects the brain nerve cells from damage. It is the best food for toddlers’ brain development. (Why Ashwagandha?)

Shalaki: This herb improves brain function mainly due to its antioxidant property. The antioxidants present fight against the free radicals responsible for causing brain cell damage and support stronger memory and can be used as child brain development food. (What are free radicals?)

Recipe: Wheat Berry cookie with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

  • ½ cup wheat flour/ Jowar Flour
  • ½ cup semolina
  • Handful of cranberries
  • Pinch salt
  • Honey (as per desired sweetness)
  • Milk (just little to puree cranberries)
  • 3 tbsp Iyurved’s 7 nuts and 5 herbs savoury spread (order here) or 3 tbsp Ghee
  • Pinch baking soda
  • Pinch cumin seeds (optional) or choco chips

Puree cranberries with milk. Mix all ingredients (except cumin seeds) into a soft sticky dough. Make balls and press lightly. Sprinkle cumin seeds on top and press. Place on baking sheet. Preheat 5 min at 180 celsius. Bake for 15-20 min. Once done, cool outside on rack. Enjoy!

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutritionist expert.

Read more blogs:

Healthy Breakfast Ideas For Kids

Your morning sets up the success of your day. If your child starts their day with healthy and nutritious breakfast you will see a difference in their health and academic performance. Studies show that kids who eat breakfast do better in school, have better concentration, perform better in sports and remain energetic throughout the day. Breakfast is the most important meal of the day out of all the meals as it refuels your body after a long night of sleep. A healthy breakfast is very important for your kid’s growth and weight management

Benefits of breakfast

  • Eating breakfast boosts your metabolism.
  • Improves concentration and attention
  • Keeps you feeling fuller for long and reduces the risk of starving, hence control weight.
  • Studies have shown that people who eat breakfast consume more vitamins, minerals and fiber throughout the day.
  • Keeps you energetic throughout the day.
  • If you skip your breakfast, obviously you are going to eat much in the next meal, this will increase the chances of being overweight.
  • If you don’t eat breakfast you may be in a bad mood throughout the day.
  • Doing Breakfast keeps the blood sugar level stable during the day.

A healthy breakfast should be packed with protein, fiber and carbohydrates that will give you energy to kick start your day and keep you full for a longer time. Below are some healthy and nutritious breakfast recipes that you can daily offer your child so that they can jump start their day.

Healthy breakfast ideas

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Quinoa Peas Meal

Ingredients:

  • ½ cup quinoa boiled in equal water
  • 2 tbsp oil
  • 1 small onion chopped.
  • ½ cup peas.
  • 1 pod garlic and ginger chopped.
  • 1 tsp cumin seeds.
  • 2 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • Lemon juice fresh
  • Green chilli chopped (optional)
  • Salt
  • Chopped handful coriander

Heat oil in a pan. Add cumin ginger garlic and onion. Sauté for a minute. Add peas. Add salt. Add chilies. Cook for 3 min. Add boiled quinoa (no water at all)and Iyurved’s savoury spread. Cook for 5 min. Add lots of lemon juice to taste spicy, salty and sour. All flavors! Garnish with coriander. Serve!

Paneer Paratha with hidden radish

Ingredients:

  • 4 small radish
  • 2 cups Jowar/ sorghum or whole-wheat flour (or as much required to make super soft dough)
  • Salt (as per taste)
  • 4 tbsp Iyurved’s 5 herbs and 7 Nuts savoury spread (order here)
  • Paneer or firm tofu (mixed with spices of choice)

Keep the dough very soft. Take a ball of dough Scramble Paneer or firm tofu. Add spices of choice and salt stuff mixture in the fattened ball of dough, roll the ball into a thin paratha/tortilla, cook on both sides and apply little ghee

Sprouted Mung Bean (Moong Dal) Cheela/ Pancake

Ingredients:

  • 1 cup mung bean/ moong dal
  • Salt
  • 1 tsp Ajwain/ Carom seeds
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 pod ginger
  • 1 tsp cumin seeds

Wash and soak for 30 min to remove impurities (Why soak?). Add fresh 2 cups of water and leave to soak further for 4-5 hours. Grind the paste with ginger pod. (Added health benefits of fermenting?) Leave the mixture covered with a lid to ferment for a few hours or make immediately. Add salt, herb and nut spread, cumin and carom seeds when ready to cook. Heat iron or non-stick pan. Grease lightly. Spread one big spoon of mixture and spread circular till thin. Cook covered with a lid. Flip to cook on the other side. Serve with any sauce or plain! (Added health benefits of using iron pan?)

Millet Upma

Ingredients:

  • Ghee (clarified butter) or oil
  • 1 tbsp mustard seeds
  • Curry leaves
  • Crushed roasted Peanuts
  • 1 chopped onion (or more veggies)
  • 1 tbsp grated ginger
  • 1 cup little millet or semolina
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 2 cups water

After the veggies are cooked and turn brown, add Iyurved’s 5 herbs and 7 nuts savoury spread (order here). Roast again. Add millet or semolina. Add water. Cover and cook for 8-10 minutes till soft and water is absorbed. Garnish with coriander. Serve hot!

Millet Halwa 

  • 1.5 cups Ragi (finger millet)
  • 2 tbsp Ghee (clarified butter)
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • ½ cup jaggery
  • Water
  • ½ tsp Cardamom powder

Roast Ragi/ millet once aromatic add Ghee and Iyurved Spread Keep Roasting till change in colour (keep low flame) Take water and jaggery and melt once mixture thickens slightly, add mixture. Keep mixing. Add more water if the paste becomes too hard to mix. Soon the mixture will be cooked well and will leave edges. Add Cardamom powder. Serve garnished with nuts and cardamom powder.

Beetroot Wrap

  • 1cup Ragi flour (optional)
  • 1 cup chickpea flour or mung bean paste (soak mung bean for 4 hours, blend with water to make thick batter)
  • 1 beetroot grated/ puréed (uncooked)
  • 200mg Tofu (mashed)
  • 3 tbsp Sesame Seeds
  • Water (as required)
  • Salt (as per taste)
  • 2 tbsp grated ginger
  • 2 tsp Ajwain/ Carom seeds
  • 2tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • Coriander leaves (chopped)

 Mix all these ingredients together to make it better. Spread 1 serving spoon batter on a non-stick pan. Apply some oil. Flip the other side. Taste best with coconut chutney.

(What happen when you eat beetroot daily?)

Whole Grain Pizza cups

Stuffing:

  • Sprouts of any kind (pea sprout, alfaalfa etc)
  • Cheddar cheese or vegan or any
  • chopped onions
  • chopped tomato
  • basil, pine nut, sesame spread (blend basil, garlic, pine nuts and sesame seeds, nut milk in a thick smooth paste form) or use Iyurved’s 5 herbs and 7 nuts savoury spread (order here)

Dough:

  • Equal part Ragi flour or amaranth flour or Rye flour or Sorghum flour (any two)
  • Add salt and oregano
  • Add 2 tbsp psyllium husk (optional but good)
  • 1 boiled sweet potato (optional)
  • 1 tsp yeast (optional)
  • 5 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • water or yogurt to knead into sticky dough
  • 1 tbsp nutritional yeast (optional but good)
  • Mix all this together into a sticky dough and leave to rise for 2 hours covered lightly with a cotton cloth and loose lid.

Preheat 5 minutes, Bake for 15 minutes at 200 Celsius.

Apple and Banana Muffins

  •  Eggs or 2 tbsp chia or flax seeds powder soaked in 6 tbsp warm water till it becomes lumpy
  • 2 mashed banana
  • 1 tbsp butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1.5 cup whole-wheat flour or almond flour
  • ¾ tsp baking soda
  • Pinch of salt
  • 1 small apple cut in small chunks
  • Honey (optional)
  • Choco chips (optional)

Preheat the oven at 175 Celsius for 5 min.Mix eggs/ chia or flax paste, banana, and butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here) in a bowl. Add flour, baking soda, apple chunks, salt to the bowl and Mix well. Feel free to add chocolate chips to the mixture. Taste the mixture for sweetness or else add honey. Divide batter into muffin pan or moulds. Bake for 16 to 18 minutes or until golden brown and the toothpick/ knife inserted into the center comes out clean. Cool on the wire rack and eat! Feel free to add chocolate chips to the mixture. Add melted dark chocolate or Iyurved’s 5 herbs and 7 nuts Choco spread (order here) on top (optional) (Benefits of eating banana and apple)

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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Health Benefits of Pumpkin Seeds for Kids

Most of us know pumpkin as the fruit used for decorating Jack-o’- lanterns for Halloween, but other than just being a decorative fruit or vegetable, pumpkin offers numerous health benefits to your kids. This winter squash is not a vegetable, but rather a healthy fruit that also contains nutritious edible seeds. The origin of pumpkin is not known but there is evidence that pumpkins were grown in Mexico and North America about 5000 to 7000 BC. Apart from Mexico, pumpkins have also been found on almost all the continents except for Antarctica. Today, the biggest producers of pumpkin are the United States, Canada, India, China and Mexico. There are numerous health benefits of pumpkin seeds for kids. These health benefits can range from improved brain development, help in getting sound sleep, improved liver health, possesses antimicrobial properties, improved urodynamics and supply of essential vitamins and minerals. Though there are various benefits of pumpkin seeds, yet they are not recommended for infants. The reason is that there is a risk of choking with pumpkin seeds. The risk of allergy for pumpkin seeds is less. But, if your kid has an allergy for seeds or nuts such as cashew, pistachio, Brazil nuts, hazel nuts, peanuts, sesame seeds, etc, then perhaps you might have to rethink about giving pumpkin seeds. Consult your pediatrician before giving pumpkin seeds to your child.

 When can I start giving pumpkin seeds to my kids?

You can start giving pumpkin seeds to your toddler once he/she has strong enough teeth to chew regular solid food, which can usually be between 1 ½ years of age to 2 years of age. If you are worried whether or not your child can chew the seeds, then you could simply grind the seeds and give it. You can prepare and store it in a jar. An important thing to keep in mind is that when you start collecting these seeds from pumpkin fruit, make sure that before you serve the seeds to your child or if you’re trying to make a paste out of it, you need to remove the outer husk or layer that surrounds the seed. Although this is a time-consuming process, considering the benefits your child can get, it is worth the effort.

 Pumpkin seeds benefits for kids:

Improves Brain Development: Pumpkin seeds are a great source of omega 3 and omega 6 fatty acids. These fatty acids are highly recommended for kids because of brain development. Brain development in children is as essential as the development of the rest of the body and this is one of the most important health benefits of pumpkin seeds. (Foods for your child’s brain development?)

Promotes sound sleep: Another benefit of pumpkin seeds is that they promote proper sleep in kids and adults. Tryptophan is an essential amino acid which helps in producing serotonin and this in turn gets converted into melatonin which is a hormone that helps in getting better sleep. If your kid has trouble sleeping, having a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit, may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option. (Why is sleep so important for your child’s brain development?)

Possesses Antimicrobial Properties: Pumpkin seeds also possess antimicrobial properties. Studies suggest that pumpkin seeds are effective in controlling bacteria such as S. aureus, E. coli and P. aeruginosa.

Improves Urodynamics: Traditionally, pumpkin seeds have been used for regulating passage of urine. Recent studies have confirmed that pumpkin seed oil can reduce bladder pressure, increase bladder compliance and reduce urethral pressure.

Rich in antioxidants: Antioxidants are compounds produced in your body or naturally found in some foods that scavenge or neutralize the effects of cell damage by potentially harmful molecules known as free radicals. Pumpkin seeds are a rich source of antioxidants. (What are antioxidants?)

High in magnesium: Magnesium is one of the top four abundant minerals in the body. So, any deficiency of this mineral will easily reflect in daily life. Magnesium is key in formation of bones, maintaining blood flow and keeping stress low. It also brings relief to girls who suffer from menstrual cramps, leg cramps and irritable mood. For kids who deal with Asthma, which is on a rise due to hazardous air quality levels, magnesium can help. This marvelous mineral has calming effects and hence aids in reducing hyperactivity and lack of focus in kids. Daily intake of magnesium is necessary to maintain stock of the mineral in the body. Pumpkin seeds are a rich source of magnesium, with 150 mg in a 1-ounce (28-gram) serving. (Puberty in girls)

Strengthens the liver:  The unsaturated fats present in pumpkin seeds are good for strengthening the liver. Studies suggest that a mixture of pumpkin and flax seeds can reduce liver damage. (How to prevent liver disease in kids?)

Loaded with zinc: Zinc is considered an essential nutrient which means that the body cannot produce or store it. For this reason, it is very important to add zinc in your daily diet. Zinc is required for numerous processes in the body like gene expression, growth and development, immune function, protein synthesis, wound healing to name a few. Pumpkin seeds are a good source of zinc. (How can zinc help with hair and skin health?)

Rich in phosphorus: The health benefits of Phosphorus include supporting bone growth, aiding healthy digestion, eliminating toxins from the body, combating fatigue and weakness, preventing arthritis and osteoporosis and ensuring a healthy brain function.Phosphorus is found in high amounts in pumpkin seeds. 

High in Potassium: Potassium is one of the seven essential macro minerals. The human body needs potassium to support the heart, the muscles, and the transmission of messages through the nervous system. Pumpkin seeds are rich in potassium. Potassium basically acts as an electrolyte and it is less harmful than sodium which is also an electrolyte. In most of our diets and also in our children’s diets, the presence of potassium is becoming very less and the presence of sodium is increasing rapidly which needs to be corrected. (How can potassium rich food help the bones?)

 Pumpkin Seed Nutrition Facts:

In addition to this, other benefits of pumpkin seeds for kids are that they contain various other nutrients required by the body. They are a great source of healthy fats, vitamin K, magnesium, manganese, zinc, copper, and phosphorus. Here’s a better look at the overall nutrition provided by one ounce (28 grams) of dried, roasted seed kernels. 

According to The National Nutrient Database, the nutritional profile of Pumpkin Seeds includes:

NutritionValue per 100 gNutritionValue per 100 g
Protein30.23 gCarbohydrates10.71 g
Fat49.0 gDietary Fiber6.0 g
Calories559 kcalWater5.623 g
Calcium46 mgCopper1.3 mg
Iron8.82 mgMagnesium592 mg
Manganese4.54 mgPhosphorus1233 mg
Potassium809 mgSodium7 mg
Zinc7.81 mgNiacin4.98 mg
Vitamin B60.143 mgCholine63 mg
Folate58 mcgVitamin C1.9 mg
Vitamin A16 IUVitamin E2.18 mg
Vitamin K7.3 mcgThiamine0.273 mg
Riboflavin0.153 mgPantothenic Acid0.75 mg
Nutrition of Pumpkin Seeds
Recipe: Pumpkin hummus/ spread/sauce with hidden herbs and nuts:

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Pumpkin spread
Ingredients:
  • 1 cup pumpkin puree (yes! you can puree raw or after roasting )
  • 1 cup chickpeas
  • 3-4 garlic cloves
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 tablespoon olive oil (optional)
  • 2 tbsp Lemon juice
  • Salt and pepper for taste
  • Coriander chopped for garnish
Method:
  • Combine ingredients in a food processor or blender and mix until smooth. Garnish.
  • Serve with roti, wrap, bread, crackers, pasta or pizza sauce or raw vegetables.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

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Popcorn or Makhana- the better snack for Kids

Giving healthy snacks to kids every time when they have cravings in between meals is the toughest job for every mother. By handing over a pack of chips, sugary cookies and cold drinks we miss the chance to feed them something healthy and nutritious. In this article we will discuss which is healthier of the two snacks: Popcorn or Makhana (lotus seeds) and will see who wins the race in being more nutritious.

Popcorn: What makes a movie perfect? The answer is popcorn. Whether it is in the theatre or at home, movies are incomplete without popcorn. They are considered as one of the healthy snacks for kids. It has ample dietary fiber and low calorie count. Popcorn is also a good source of polyphenols, an antioxidant that helps in better blood circulation and digestive health. Popcorn is considered to be a food that can aid in weight loss too. Although always remember that vending-machine popcorn is not just high in calories but also in sodium. Air-popped would be a good way to prepare popcorn.

Makhana (Lotus seeds): Makhana or lotus seeds are grown in Asian countries and considered as a power food. Makhana is an excellent source of many important nutrients. It is loaded with protein, fiber, calcium, magnesium, iron, phosphorus and carbohydrates. Makhana contains antioxidants like gallic acid, chlorogenic acid and epicatechin, which reduces inflammation, helps to neutralize harmful free radicals and prevent oxidative stress. In simple words, this food helps to build immunity.

Makhana (Lotus Seeds) vs. Popcorn

Amongst many minerals and vitamins that contribute towards brain development and function, a few are Manganese, Vitamin B6 and B9. They are abundantly present in Makhana.

  • Just a cup of Makhana is enough to meet 50% of Manganese requirements for the day.
  • It is those rare snacks which are loaded with a good balance of B vitamins, 5 times that of popcorn.
  • Makhana has 1/4th of the calories of popcorn. This gap is huge in the limited amount of calories a child can be fed. Every calorie a child consumes should be loaded with nutrients and not be an empty calorie.
  • Not just Brain, Makhana also supports strong bone development of a growing child.

Hence we can say that if we have to choose between Popcorn or Makhana as a healthier snacks for kids, Makhana wins over many folds in nutrition. However, popcorn is not an unhealthy snack option, but Makhana is definitely more nutritious and healthier. So next time when you are watching a movie or otherwise, offer your kids roasted makhana. They will surely love this crunchy healthy snack.

Health benefits of Makhana:

Strengthen bones: Calcium is crucial for bone development and strengthening, especially for kids in growing years to have strong bones for lifetime. Makhana being high in calcium helps kids in bone development and adults in bone strengthening.(Foods that help build strong bones?)

Gluten free: This superfood is gluten free, which means if you are gluten intolerant or somebody who avoids gluten foods, can enjoy it without worrying about the reactions. (Foods that can help with allergies?)

Weight loss: Loaded with sufficient amounts of protein, this healthy snack for kids helps to stay full for longer and prevents overeating. Also low in calories, makhana is an ideal food for weight loss. Fiber in it moves slowly through your digestive tract to keep you feeling full for a long time. (Foods that can help with weight control?)

Helps in cognitive function: Makhana have high thiamine content, which helps with sustaining the cognitive function of the nerves and contributes to the process of neurotransmission. (Brain developments foods for kids?)

Better digestion: The high fiber contents of makhana aids in digestion and keeps the bowel movement regular. The antioxidant properties of makhana make them even better for digestion. It also helps in prevention of excessive and frequent urination. (How to fix gut health?)

Improve heart health: Makhana is the great source of magnesium, which significantly improves the quality of blood and oxygen in the body and reduces the risk of heart diseases. Makhana is high in potassium and low in sodium, which keeps the blood pressure level in check. (How to keep the liver safe from fatty liver disease?)

Good for skin: Makhana contains several amino acids, which help promote skin elasticity and skin health. The antioxidant properties in it help fight free radicals, thus they act as an anti-ageing agent. Makhana is high in a natural flavonoid called kaempferol that helps to keep away the signs of ageing such as hair loss, graying of hairs and formation of wrinkles. So it is not only good for kids but for adults too. (Remedies and foods to avoid rashes in skin?)

Recipe for Makhana (Lotus seeds) Ice Cream with hidden herbs and nuts:

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Popcorn or Makhana
Roast 2 cups Makhana till brown.
Powdered Makhana
Powder them very fine.
Boil 1 cup milk. Add powder. Mix.
Add ½ cup cocoa powder.
Mix while on low flame.
Iyurved Daily Nutrition Chocolate Spread for Kid's Immunity, Bones, Brain and Overall Growth
Add 6 tbsp Iyurved’s 5 herbs and 7 nuts chocolate spread (Order here).
Healthy Makhana ice cream mix
Mix ready. Check sweetness. Add honey/ jaggery for more. Switch off flame. Let cool a bit.
Makhana ice cream
Pour in ice cube tray.
Seal in zip lock and freeze.
Makhana Icecream
Makhana benefits
Ice Cream cubes ready after 6 hours!
Makhana icecream for kids
No crystals! Kids LOVE it!

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutritionist expert.

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HEALTHY EATING FOR CHILDREN

Kid’s meal in a day

Which are the good foods for children’s health? How much food is enough for my kid? How can parents ensure healthy eating for children? These are questions that every parent faces in day to day life. Providing all the basic nutrients to their kids in the right quantity is what every parent is thriving for. With a rising childhood obesity rate, parents are often worried that they are over feeding their kid. On the other hand, being underweight is also a major concern for parents.(Nutritious foods for weight gain) Kids of different ages need different amounts of calories in a day depending on their existing weight and activity levels. 

Daily Calorie Requirement for Boys:
AgeNot ActiveSomewhat ActiveVery Active
2-3 years1,000-1,200 calories1,000-1,400 calories1,000-1,400 calories
4-8 years1,200-1,400 calories1,400-1,600 calories1,600-2,000 calories
9-13 years1,600-2,000 calories1,800-2,200 calories2,000-2,600 calories
14-18 years2,000-2,400 calories2,400-2,800 calories2,800-3,200 calories
Daily calorie requirement for boys
Daily Calorie Requirement for Girls:
AgeNot ActiveSomewhat ActiveVery Active
2-3 years1,000 calories1,000-1,200 calories1,000-1,400 calories
4-8 years1,200-1,400 calories1,400-1,600 calories1,400-1,800 calories
9-13 years1,400-1,600 calories1,600-2,000 calories1,800-2,200 calories
14-18 years1,800 calories2,000 calories2,400 calories
Daily calorie requirement for girls

Source: Parent Tips: Calories Needed Each Day (nih.gov)

What comprises nutritious food for children?

Choosing the right amount of calories, fulfilling children’s daily nutritional requirements and planning their meals to make it tasty yet healthy is a herculean task for parents. A healthy or balanced meal is one comprising all the three food groups: proteins, carbohydrates and fats along with micro nutrients such as vitamins (vitamin A, B, C, D, E,K), minerals (calcium, zinc, iodine), fiber and water in the right quantity. It has been found that children who eat a balanced diet are healthy, lead an active lifestyle and have lower chances of developing any health issues at a later age. (Why is balanced diet important for kids?)

Importance of Nutritious Food for Children

It is the parent’s responsibility to provide nutritious food for children according to the kid’s age, gender and activity levels. Nutrients that we obtain from food have significant effects on our kid’s physical and mental growth and development, maintenance of normal body function, physical activity and overall health. Requirements of essential nutrients vary with age, gender, physiological status and activity. Carbohydrates, fats and proteins are macro-nutrients which are needed in larger quantities whereas vitamins and minerals are needed in smaller amounts. Children, in particular, need healthy meals to complement their growing bodies and that is why it is essential to promote healthy eating for children. (Nutrition for kids)

What problems the kid might face due to lack of proper nutrition in their diet?

Nutritional deficiency is a major factor contributing to various diseases like obesity, iron deficiency, weak vision, hair fall, dry skin etc. In school-children, proper nutrition becomes more important to prevent them from falling sick regularly which affects their learning capabilities. Few nutritional problems faced by school going children are obesity, eating disorders, low immunity, dental problems and anemia.

Healthy eating for children:

With all the information about the importance of a balanced and healthy diet, the next question that comes to a parent’s mind is what are the good food for children’s health, how can they provide all these nutrients to their children, how many meals should they have and what all to include in their meal so that it is appealing to kids and healthy at the same time. (How can you provide nutrition to kids in their preferred food formats?) A child’s daily calorie intake depends on the kid’s age, current weight & activity levels. Four meals a day with a gap of three hours is advisable for kids as well as adults.

Planning the meals:

Depending on their recommended daily calorie intake, parents can plan each meal with a proper amount of nutrients and calories. For example, if a kid’s daily calorie need is fifteen hundred calories, then he/she can have four meals, each meal approximately comprising three hundred calories. Some important points to remember while preparing your kid’s meal are: choose a variety of foods depending on their age, gender, physiological status and physical activities combining whole grains, beans/ lentils and greens in appropriate amounts, prefer fresh & locally available fruits and vegetables and encourage mindful eating for kids, which means that they understand what they are eating and for which purpose. This understanding in kids at a young age goes a long way in making better food choices for themselves thereby ensuring healthy eating for children.

What are the food sources for various food groups?

Carbohydrates: Carbohydrates are also known as energy giving foods. It means, they are one of the three main ways from which the body obtains energy or calories. Foods rich in carbohydrates are an important part of a healthy diet. It provides glucose, which is converted to energy and further used in body functioning and physical activities. Carbohydrates are found as both simple and complex carbs. Food sources such as fruits, milk and milk products are quick sources of energy called simple carbs. This can also include refined or processed sugar or syrups or soft drinks or other processed and packed foods. Vegetables, whole grains are types of complex carbs which take longer to digest and breakdown into energy. They keep the body full for longer and are often loaded with fiber, also supporting a healthy weight. (What are some healthy weight gain foods?)

Proteins: Protein acts as building blocks for bones, muscles, cartilage, skin and blood and ensures healthy eating for children. It is made up of a chemical called amino acids. Amino acids are necessary to make protein in the body. Consuming a variety of food results in higher chances of eating all 20 amino acids required to build proteins. If there is a shortage of amino acids required, the body stops making protein. The bulk of food consumed is then stored as fat in the body causing weight gain. Proteins are necessary to build and repair muscles and bones and to make hormones and enzymes. Protein group includes all meat, poultry, seafood, beans, peas, eggs, soy products, nuts and seeds. (What are some easy protein sources?)

Fats: Fats are a concentrated source of energy and are made of fatty acids in different proportions. It also promote the absorption of fat-soluble vitamins like vitamin A, D, E, K. Nuts & seeds, vegetable and nut oils, ghee, butter are sources of fats. Liver helps to breakdown fat in the body. Excess fat intake can put extra pressure on the liver resulting in likely damage. Also, any additional fat not used in the body is stored in the cells for later use at specific fat reserves (hips, thighs, upper arms, and tummy) in the body. Body needs fat for energy, producing hormones, keeping the body warm and protecting it against infection. Fat is extremely important for the brain also. Fats can be saturated and unsaturated. Saturated fats are solid at room temperature and found mostly in dairy products, animal products and processed/ packaged foods in high quantities. Unsaturated fat is the good fat found in plant sources (except also in fish) like avocado, olive, nuts & seeds, fish (sardines, salmon). This fat is mostly liquid at room temp. While choosing a food, it is advised to keep the saturated fat as low as possible. (Which fat is good for the body?)

Vitamins and minerals: Vitamins and minerals are called protective foods as they help to remove deficiencies, build bones, heal wounds, fight diseases and build strong immune systems.

Vitamins are important for various processes and maintenance of the structure of skin, bone, nerves, eye, brain, blood. Vitamins are water-soluble or fat-soluble. Fat-soluble vitamins (vitamin A, D, E and K ) are found in leafy vegetables, animal products, nuts & seeds, vegetable oils, dairy foods. Water-soluble vitamins (vitamin C, the B vitamins) are commonly found in nuts & seeds, fruits, vegetables, grains, milk and dairy foods. (What foods have which vitamins?)

Minerals include calcium, iron, sodium, phosphorus, magnesium, chloride and sulphur are found in nuts, seeds, shellfish, chicken, eggs, beans, cocoa, avocados, berries, yogurt and cheese. (What are some vitamins and minerals for bones?)

Recipe: Oats Cake with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

  • 1 cup oats flour (grind oats to make flour)
  • ½ cup milk (or nut milk)
  • 2 tbsp Iyurved’s 7 nuts and 5 herbs savoury spread (order here) or 2 tbsp Ghee
  • 2 eggs beaten or flax-egg (2 tbsp flax seed powder mixed with 12 tbsp warm water. Leave for 5 minutes to make lumpy paste)
  • ½ cup cocoa powder
  • ¾ tsp baking powder
  • ½ cup jaggery or coconut sugar (as per taste)
  • ½ tsp vanila essence (optional)
  • ¼ tsp salt (epsom salt preferred)

Mix all with hand and pour in a lined pan. Preheat at 200 celsius for 5 min. Bake for 20-25 minutes. Let it cool outside. Serve.

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Join Fast-Growing KIDS NUTRITION Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutritionist expert.

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7 Healthy Spread for Bread

healthy spread for bread

Kids love to eat bread everyday and bread is a staple food in many households. Store bought bread can be a tricky choice as it contains refined flours and sugar to make the loaf super soft. It is best to purchase a bread with a fiber to carb ratio of 1:10 or less (1:15) as high intake of sugar in bread can cause weaker bones and compromise on the status of Vitamin C, D and Magnesium in the body. Healthy spread for bread mentioned below can help in making the meal nutritious and flavorful.

TYPES OF Spread for Bread:

Chocolate NUT AND SEEDS SPREAD:
chocolate spread for bread
PLAIN NUT BUTTER spread:
healthy spread for bread
herbs and seed spread:
  • Adding herb to the seeds spread will enhance nutrition further. Basil has been used traditionally to treat stomach ailments. Pine nuts are a source of good fat (what is a good fat?)and can mix well with Basil to make a delectable and healthy spread.
cottage cheese spread:
types of spread for bread
  • Freshly prepared cottage cheese can be blended to prepare a spread for bread and wraps. This healthy spread is high in protein along with other nutrients like calcium, Vitamin B12 and good bacterias. Just half a bowl of this can provide 14g of protein. (How much protein do i need?)
cucumber and yogurt spread:
  • This is also one of the best spread for bread which not only has high calcium and protein from yogurt, but also good bacteria for the gut (Why is gut health important?) from its fermentation process. Cucumber further adds high amounts of Vitamin K (30% of daily requirement is met in just 1 cucumber) which is required for bones and healthy menstrual blood flow. This extremely low calorie food should be best consumed with the peel to include the fiber.
hummus spread:
  • Hummus is also one of the best spread for bread that kids love to eat. This chickpea blend is a great source of good fat and dietary fiber. And when mixed with beetroot, it offers additional nutrition of Vitamin B9 for brain and exceptionally high amounts of antioxidants too. Avocado chickpea spread offers loads of good fats and Omega-3 for brain and Vitamin K for stronger bones and healthy menstrual blood flow. (Recipe for pumpkin hummus: healthy spread for bread)
FRUIT SPREAD:
  • Berries or citrus fruits like orange, mandarin, dragonfruit can be cooked along with chia seed, honey and vinegar for a tasty tangy healthy spread. This formula is super nutritious. Loaded with antioxidants, fibre and extremely good for balancing hormones (what other food can help with hormones?).

Recipe for MILLET CREPE/PANCAKE:

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

PRODUCTS

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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Top Nuts and Seed for Protein

The Protein Consumption in the Diet of Adult Indians Survey, a pan India survey stated that 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were consuming less food with protein. A typical-Indian meal served in homes of north or south or central India are most often protein deficient.

What is protein?

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption of foods with protein for kids enables that.(Easy ways to add protein to kid’s diet )

Signs of low protein in the body:

One of the most common signs of not getting enough protein is swelling. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect together thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair, nails, lower immunity and also compromised or delayed physical growth. So it’s become important to feed foods with protein for kids.( how to increase immunity in kids? )

Consuming Nuts and seeds is among the best foods with protein for kids to meet the daily requirement of the body and also among the best foods for children’s growth.

Peanut: Technically a legume, this nut is widely and easily available and affordable too. It is one of the most dense foods with protein for kids. Just a handful of peanuts can give 9 g of protein to the body. In addition, it is a wonder full of over 30 nutrients and hence one of the best foods for children’s growth.Read more.

Almond: The second best contender in the category with 8g of protein in just a handful of nuts is also one of the best foods for children’s growth. An expensive yet easily available source of high nutrition carries highest fibre in this nut category. Read more.

Pista: A seed of a pistachio tree, this perceived nut offers 7g protein in just a handful and best to use as foods with protein for kids. This nut has the highest amount of potassium which is useful for kids to balance the negative impact of eating processed or junk food, which causes high sodium levels in the body. Potassium helps by balancing sodium levels which can otherwise impact bones, brain, digestion, muscles, and kidney.

Cashew: It is also among the best foods for children’s growth. A favourite of many, this nut has 6g of protein in just a handful. It is a quick source of high quality carbohydrates for kids with a variety of health benefits. Read more.

Walnut: Despite being a little less in protein at 5g per handful, this wonder nut is loaded with good fats which are vital for the brain. Read more.

Hazelnut: Similar to walnut in its nutrition profile, this nut also has 5g of protein per handful. Preferred by kids in chocolates and spreads, this nut is a nutritious snack with lots of essential fat.

Seeds: Sunflower, Pumpkin and Melon together offer a great source of nourishment to the body and are best foods for children’s growth. 1 tablespoon of this seed mix provides 5g of protein. A spread of this can easily blend with any dish and won’t even get noticed by kids. Read more.

Soaking and consuming Almond, Peanut, Walnut enables release of phytic acid, resulting in more absorption of nutrients by the body. (What are the benefits of soaking and sprouting?)

Recipe: Chia Berry cupcake with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

  • 1 cup Sorghum flour or Whole wheat flour
  • 2 tbsp chia powder mixed with 6 tbsp water (wait 5 min to become a lump and then add)
  • 3 tbsp yogurt
  • 3 tbsp almond butter or Iyurved’s 5 Herbs & 7 Nuts savoury spread (order here)
  • 1/2 cup dried cranberries (use milk to purée this in granular form)
  • Honey (as per sweetness required)
  • Drops of Vanilla essence
  • ¾ tsp baking powder
  • Pinch of salt
  • 1/2 cup Milk/ Nut milk (or as much as to make a thick batter)

Preheat oven at 200 Celsius for 5 minutes. Mix all ingredients together with your hand or mixer and transfer to oiled baking pan. Bake for 25 min in lower/middle rack.

Top it up with melted dark chocolate or Iyurved’s 5 Herbs & 7 Nuts choco spread 🙂 (order here)

You can make the herbs and nuts chocolate and savoury spreads at home or ORDER | 0% preservative

(shipping in India only)

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutritionist expert.

Read more about nutrition for kids: