Carbohydrates and Weight gain: Decoding the Myth, Finding the Balance!

February 13, 2024February 13, 2024 | vandana

Ever wondered if that bowl of pasta or those morning toast slices are standing between you and your weight loss goals? Are carbs the unsung villains in your fitness journey, or could they be misunderstood heroes? Do you feel carbs are responsible for your weight gain? In this quest for a healthier you, we’ll navigate the intricate relationship between carbs and shedding those extra pounds. So, are you ready to separate fact from fiction and discover the truth about the role of carbohydrates in your weight loss journey? Let’s dive in!

Understanding carbohydrates:

Carbohydrates are one of the three main macronutrients, along with proteins and fats, that provide energy to the body. They are organic compounds made up of carbon, hydrogen, and oxygen atoms.

Carbohydrates come in two main types:

Simple Carbohydrates: These are made up of one or two sugar molecules and are quickly digested by the body. They include sugars like glucose, fructose, and sucrose found in fruits, honey, and table sugar, as well as in processed foods like candies and sodas.
Complex Carbohydrates: These are made up of long chains of sugar molecules and take longer to digest. They include starches found in grains like wheat, rice, and oats, as well as in starchy vegetables like potatoes and corn. Fiber, also a complex carbohydrate, is found in fruits, vegetables, whole grains, and legumes.

The Role of Carbohydrates in Weight Gain

Carbohydrates themselves do not directly cause weight gain. However, certain factors related to carbohydrate consumption can contribute to weight gain:

1. Caloric Surplus:

Carbohydrates, like proteins and fats, contain calories. Consuming more calories than your body needs for energy expenditure can lead to weight gain over time. If your carbohydrate intake contributes to a caloric surplus, especially when combined with inadequate physical activity, the excess calories can be stored as fat.

2. Highly Processed Carbohydrates:

Foods high in refined sugars and processed grains, such as sugary snacks, desserts, white bread, and sweetened beverages, are quickly digestable and can cause rapid spikes in blood sugar levels. This can lead to increased hunger and cravings, potentially resulting in overeating and weight gain.

Also check, Sugar Friend or Foe?

3. Insulin Response:

When you consume carbohydrates, especially those with a high glycemic index, your body releases insulin to help regulate blood sugar levels. Insulin promotes the uptake of glucose into cells for energy production and storage. In some individuals, high insulin levels can promote fat storage, particularly if the cells become resistant to insulin over time.

Also check, Should you replace sugar consumption with artificial sweeteners?

4. Lack of Satiety:

Some types of carbohydrates, particularly refined carbohydrates, may not provide long-lasting feelings of fullness or satiety compared to foods higher in protein and fiber. This can lead to overeating and consumption of excess calories, contributing to weight gain.

5. Unbalanced Diet:

Relying heavily on carbohydrates while neglecting other essential nutrients like protein, healthy fats, vitamins, and minerals can lead to an imbalanced diet. A lack of nutrient diversity may not adequately support overall health and can contribute to weight gain and other health issues.

Also check, 6 Foods to manage diabetes in kids

Glycemic index of carbohydrate and importance

The glycemic index (GI) measures how quickly carbohydrates in a particular food raise blood sugar levels w.r.t. glucose or white bread, which are used as reference foods with a GI of 100.
Foods with a high GI (70 or above) cause rapid spikes in blood sugar levels, while those with a low GI (55 or below) produce gradual and steady increases in blood sugar levels.

Importance:

Aspect	Importance of GI
Blood Sugar Control	Helps regulate blood sugar levels, preventing spikes and crashes
Weight Management	Promotes satiety, reduces cravings, aids in weight loss
Diabetes Management	Crucial for managing blood glucose levels, minimizing insulin spikes
Cardiovascular Health	Low-GI diets may improve lipid profiles, reduce risk of heart disease
Sports Performance	Low-GI carbohydrates provide sustained energy, enhance endurance during physical activity

importance of GI

Carbohydrates to consume while weight loss

When focusing on weight loss, it’s essential to choose carbohydrates that are nutrient-dense, high in fiber, and low in refined sugars and processed grains. Here are some examples of carbohydrates to consume while aiming to lose weight:

a. Whole Grains:

Opt for whole grains such as quinoa, brown rice, barley, bulgur, and oats. These grains are rich in fiber, vitamins, minerals, and antioxidants, which support overall health and provide sustained energy.

b. Vegetables:

Incorporate a variety of non-starchy vegetables into your meals, such as leafy greens, broccoli, cauliflower, Brussels sprouts, peppers, and zucchini. Vegetables are low in calories and high in fiber, helping you feel full and satisfied while promoting weight loss.

Also check, 10 Sneaky ways to add vegetables into kids diet

c. Fruits:

Choose whole fruits, which are rich in fiber and natural sugars. Examples include berries (such as strawberries, blueberries, raspberries), apples, oranges, pears, and kiwi. Limit intake of dried fruits and fruit juices, which are more concentrated in sugars and calories.

d. Legumes:

Include legumes like beans, lentils, chickpeas, and black-eyed peas in your diet. Legumes are excellent sources of protein, fiber, and complex carbohydrates, making them filling and satisfying while supporting weight loss efforts.

e. Sweet Potatoes:

Sweet potatoes are nutrient-dense root vegetables that provide complex carbohydrates, fiber, vitamins (including vitamin A and vitamin C), and minerals (such as potassium). They can be a satisfying and nutritious addition to a weight loss diet.

f. Whole Grain Products:

Choose whole grain options for bread, pasta, and cereal. Look for products labeled as “whole grain” or “whole wheat” and check the ingredient list to ensure whole grains are listed as the first ingredient.

g. Nuts and Seeds:

While higher in fat and calories, you can use nuts and seeds in moderation as part of a weight loss diet. They provide healthy fats, protein, fiber, and essential nutrients. Opt for unsalted and dry-roasted varieties to limit added sodium and oils.

h. Low-Fat Dairy:

Choose low-fat or fat-free dairy products such as skim milk, Greek yogurt, and cottage cheese. These dairy options provide protein, calcium, and other essential nutrients with fewer calories and less saturated fat compared to full-fat versions.

i. Portion Control:

Pay attention to portion sizes and be mindful of overall calorie intake, even when consuming healthy carbohydrates. Balancing carbohydrates with lean proteins, healthy fats, and plenty of vegetables can help create satisfying and nutritious meals conducive to weight loss.

Carbs to avoid while weight loss

Carbohydrates to Avoid	Reasons to Avoid
Sugary Beverages	High in added sugars, empty calories, promote weight gain
Sweets and Desserts	High in refined sugars, unhealthy fats, and calories
White Bread and Pastries	Refined grains, lack fiber and nutrients, spike blood sugar
Processed Snack Foods	High in refined carbohydrates, unhealthy fats, and sodium
Sugary Cereals	Loaded with added sugars, lack fiber and nutrients
High-Sugar Sauces/Condiments	High in added sugars, contribute to calorie intake
Processed and Fast Foods	Often high in refined carbs, unhealthy fats, and calories
Alcoholic Beverages	High in calories, can lead to weight gain if consumed in excess

In conclusion, the role of carbohydrates in weight loss is multifaceted and often subject to misconceptions. While it’s true that some types of carbohydrates, particularly those high in refined sugars and processed grains, can hinder weight loss efforts, not all carbs are bad. By focusing on consuming nutrient-dense, fiber-rich carbohydrates from whole grains, fruits, vegetables, and legumes, you can fuel your body effectively while supporting your weight loss goals. Remember, balance, moderation, and overall dietary patterns play crucial roles in achieving sustainable weight loss and maintaining a healthy lifestyle. So, embrace the power of informed choices and let your journey towards a healthier, happier you begin!

PRODUCTS:

Fix your GUT with these Quick, Easy and Tasty PREBIOTIC Gut Drinks! This flavourful range of prebiotic gut friendly drinks helps with Metabolism, Digestion, Constipation, Brain development, Allergies, Immunity, Hormonal balance, Acidity and Bloating and even more! Grab yours. NOW!

Family Prebiotic Gut Drink

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

Sugar- Friend or Foe? Is Giving up refined sugar necessary for a healthy diet?

January 25, 2024January 25, 2024 | vandana

Are you the one who chose to cut back on or give up refined sugar due to health concerns? Are you trying to find healthier substitutes for processed sugar? Ever wondered if bidding farewell to refined sugar is the ultimate key to a healthy diet, or if a more balanced, moderate approach could be the secret sauce? Let’s unravel the sweet truth: “Is cutting out refined sugar entirely necessary, or is moderation the magic ingredient for a healthier you?”

Why should you consider giving up sugar?

Refined sugar, often added to processed foods and sugary beverages, can have several negative effects on health when consumed in excess. Here are some of the adverse effects of refined sugar:

Weight Gain and Obesity:

High sugar intake is linked to an increased risk of weight gain and obesity due to excess calorie consumption.

Increased Risk of Type 2 Diabetes:

Consuming large amounts of refined sugar is associated with insulin resistance, which can contribute to the development of type 2 diabetes.

Also check, 6 Foods to manage diabetes in kids

Dental Issues:

Refined sugar is a major contributor to tooth decay and cavities, as it provides a favorable environment for the growth of harmful bacteria in the mouth.

Also check, 4 Essential Vitamins to Prevent Teeth Grinding in Kids

Cardiovascular Problems:

Excessive sugar intake may contribute to heart disease by increasing blood pressure, inflammation, and triglyceride levels.

Negative Impact on Metabolism:

High sugar intake can lead to fluctuations in blood sugar levels, causing energy spikes and crashes and contributing to feelings of fatigue.

Also check, How to boost body metabolism

Increased Risk of Fatty Liver Disease:

Consuming too much sugar, particularly fructose, is associated with the development of non-alcoholic fatty liver disease (NAFLD).

Insulin Resistance:

Refined sugar can contribute to insulin resistance, impairing the body’s ability to regulate blood sugar levels properly.

Inflammation:

Excess sugar intake may contribute to chronic inflammation, which is linked to various health conditions, including arthritis and certain cancers.

Negative Impact on Mental Health:

Some studies suggest a potential link between high sugar consumption and an increased risk of mood disorders, such as depression and anxiety.

Also check, Anxiety Management in Adults

Addictive Properties:

Sugar can be addictive, leading to cravings and a cycle of overconsumption, which can be challenging to break.

Should you quit sugar completely? Or moderation is the key?

Complete elimination of refined sugar is not necessary for everyone, and in many cases, moderation is a more realistic and sustainable approach to maintaining a healthy diet. Here’s a balanced perspective:

1. Moderation is Key:

Moderate consumption of refined sugar can be part of a healthy diet for most people.
Enjoying occasional treats or desserts in moderation is generally acceptable.

2. Natural Sugars vs. Added Sugars:

Differentiate between natural sugars found in whole foods (like fruits) and added sugars in processed foods.
Natural sugars come with additional nutrients and fiber, providing health benefits.

3. Mindful Eating:

Be mindful of overall sugar intake and make conscious choices to limit added sugars, especially from processed and sugary foods.

4. Health Conditions:

Individuals with specific health conditions (e.g., diabetes, obesity) may need to monitor and limit sugar intake more closely.

5. Balanced Diet:

Focus on a balanced diet that includes a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

Also check, Importance of balanced diet in kids

6. Read Food Labels:

Be aware of hidden sugars in packaged foods and read labels to make informed choices.

7. Individual Variation:

Dietary needs vary among individuals, and what works for one person may not be suitable for another.

8. Gradual Reduction:

If you’re used to a high-sugar diet, consider making gradual reductions to allow your taste buds and habits to adjust.

9. Consult with Professionals:

If you have specific health concerns or conditions, consult with healthcare professionals or registered dietitians for personalized advice.

10. Lifestyle Factors:

Consider your lifestyle, activity level, and overall health goals when determining your approach to sugar intake.

Also check, How do yoga asanas and mudras help in stress and anxiety relief?

Here are some healthier substitutes!

Sweetener	Description	Considerations
Honey	Natural sweetener with antioxidants and potential health benefits.	Moderation is key due to its high fructose content.
Maple Syrup	Rich in antioxidants and minerals, providing a distinct flavor.	Choose 100% pure maple syrup without added sugars or syrups.
Agave Nectar	Sweeter than sugar, use sparingly; high in fructose.	Mindful consumption due to its high fructose content.
Stevia	Plant-derived, zero-calorie sweetener. Safe for diabetes.	Some people may experience a bitter aftertaste.
Coconut Sugar	Lower glycemic index; contains small amounts of nutrients.	Still a form of sugar, so use in moderation.
Date Sugar	Made from dried, ground dates; contains fiber and nutrients.	Adds a rich flavor; may not dissolve well in liquids.
Molasses	Rich, robust flavor; contains iron and other minerals.	Choose unsulfured molasses for a healthier option.
Monk Fruit Sweetener	Natural, zero-calorie sweetener; safe for most people.	Relatively new, so long-term effects are not fully known.
Xylitol	Sugar alcohol with fewer calories; lower impact on blood sugar.	Can be toxic to pets, so keep away from animals.
Erythritol	Sugar alcohol with minimal impact on blood sugar.	May cause digestive issues in some people with excessive intake.

Substitutes for refined sugar

Note: Always consult with healthcare professionals or registered dietitians for personalized advice, especially if you have specific health concerns or conditions. Moderation is key, and individual responses to sweeteners can vary.

It’s important to strike a balance that works for you and promotes both physical and mental well-being. Complete restriction of certain foods, unless medically necessary, can be challenging to sustain and may lead to feelings of deprivation. Making informed choices and practicing moderation allows for a more flexible and enjoyable approach to eating.

PRODUCTS:

Family Prebiotic Gut Drink

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

6 Healthy Lunch Recipes Ideas for kids

October 10, 2023October 10, 2023 | Srilekha

Are you struggling to put together a healthy and appealing lunchbox for your child to take to school? Do you want to ensure that your little one gets the right nutrients to fuel their day? Creating a balanced and nutritious lunch recipes is key to your child’s overall health and performance in school. In this blog, we’ll explore some creative and practical lunch recipes ideas for packing a lunch box that your child will love, while also keeping their energy levels up and their minds focused.

Also check: 6 Nutritious And Healthy Recipes With Millets

Why is a Healthy School Lunch Important?

Before we dive into the ideas, let’s understand why a healthy school lunch is crucial. A well-balanced meal during the school day:

Boosts Concentration: Nutrient-rich foods support better concentration and cognitive function. Your child can stay focused on learning.
Enhances Energy Levels: A nutritious lunch provides a steady supply of energy, preventing mid-day crashes and irritability.
Supports Growth: Growing bodies need essential nutrients for proper development, and a balanced lunchbox helps provide these.

Also check : 6 Kids Friendly Recipes For Lunchbox

Ideas for a Nutritious School Lunch Box

1. Whole Grain Sandwiches:

Whole grain bread is an excellent base for sandwiches. It’s high in fiber and complex carbohydrates, providing sustained energy. Fill sandwiches with a variety of vegetarian options like hummus, avocado, cucumber, lettuce, and tomato. Consider making a veggie wrap with whole wheat tortillas and fillings like shredded carrots, spinach, and a tasty bean spread.

2. Protein-Rich Options:

Vegetarian sources of protein are essential. Include foods like: Legumes: Chickpeas, black beans, and lentils can be used in salads or made into tasty bean dips. Tofu: Marinated and grilled tofu slices or cubed tofu in a stir-fry add a protein punch. Nuts and Seeds: Almonds, cashews, and pumpkin seeds are excellent for snacking and provide healthy fats and protein. Cheese: If your child consumes dairy, cheese sticks or cubes are convenient and provide protein and calcium.

3. Colourful Vegetables:

Fresh, colourful vegetables not only add nutrition but also visual appeal to the lunchbox. Cherry tomatoes, bell pepper strips, baby carrots, and snap peas are perfect for munching. Consider packing a small container of ranch dressing or hummus for dipping.

Also check: 5 Foods Being The Reason Of Weight Gain & Growth In Children

4. Fruits for a Sweet Touch:

Fresh fruits provide natural sweetness and essential vitamins. Some options include: Sliced apples or pears with a dash of cinnamon. Berries, such as strawberries, blueberries, or raspberries. Sliced oranges or mandarins, easy to peel and eat.

5. Homemade Snacks:

Instead of store-bought chips or cookies, prepare healthy homemade snacks. Baked sweet potato fries or vegetable chips are a great alternative. Make granola bars with oats, nuts, seeds, and dried fruits for a nutritious snack.

Also check : 12 Ideas For Healthy Snacks That Kids Can Make With You

6. Dairy Alternatives:

Nut butters (like almond or peanut butter) can be used in various ways: Spread on whole grain bread or crackers. Make a classic PB&J sandwich with whole fruit preserves. Create “ants on a log” by spreading nut butter on celery and topping with raisins.

Also check : Food To Manage Hormone Imbalance

7. Hydration Matters:

Water should be the primary beverage in your child’s lunchbox. You can also include herbal teas or naturally flavoured water with slices of lemon or cucumber for variety.

Best kids friendly recipes for lunchbox

Finding good recipes for lunchbox for kids is one of the most difficult chores for many mothers, especially if their children are picky eaters. As mothers, we are more concerned to pack children’s lunch boxes with nutrition and making it exciting for them. Here is a collection of recipes for lunchbox that is healthy and nutritious.

1. CHEESE paratha WITH MILLET

Recipes for lunchbox - Cheese paratha with millet — Cheese paratha with millet

Ingredients

1.5 cups Wheat flour
1 cup Jowar/ Sorghum flour
1 small size Beetroot
2 medium size Carrot
1 small size Capsicum
1.5 cup Diced/ Grated Mozzarella Cheese
2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
1/2 tbsp Oregano
4 tbsp Oil
1 tbsp ghee
Salt to taste

Procedure

Take wheat, jowar flour, salt and oil in a bowl. Add water slowly and knead to make a soft dough.
Divide the dough into equal portions.
Take chopped veggies, cheese in a bowl.
Add salt, oregano and Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here). Mix well to make a filling.
Take the small dough ball, flatten it out and roll gently. Place the filling and seal it on top and roll the paratha evenly.
Heat the tawa , spread oil, cook on a medium flame for few seconds.
Once one side is done, flip it over. Apply oil till it turns golden brown.
Drizzle some ghee on both sides and serve hot.

1 Cheese paratha with millet – 166 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)

Check 8 Best Protein-Rich Recipes for Kids

2. VEG WRAP

RECIPES FOR LUNCHBOX - Veg wrap — Veg Wrap

Ingredients

1/2 cup wheat flour
1/2 cup sorghum flour
1 Onion, Capsicum
1/2 carrot
1 cup grated cabbage
2 tsp grated ginger garlic
1/2 cup paneer
1/4 cup mozzarella cheese
1 tsp chilly sauce
1 tsp soy sauce
2 tbsp oil
1 tsp pizza sauce
1 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
Salt to taste

Procedure

Take wheat and sorghum flour to make a soft dough. Make a big roti and keep aside.
Heat oil in pan and add grated ginger garlic. Add sliced onion, capsicum, grated cabbage, carrot and saute.
Add chilly sauce, soy sauce, sprinkle salt over veggies and mix well. Cook them for 5 minutes on high flame. Continuously stir the veggies.
Take roti on a plate and spread Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here).
Cut it on one side. Spread pizza sauce, put veggies, place paneer slices and cheese on each quarter. Fold it and place it over grill pan. Drop little oil on edges and cook on both sides for 3-5 minutes on low flame.
Veg-wrap is ready to serve.

1 Veg wrap – 145 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)

Check 12 Ideas for Healthy Snacks that Kids can make with you

3. MOONG DAL FRIED IDLI

Moong dal fried Idli - RECIPES FOR LUNCHBOX — Moong Dal Fried Idli

Ingredients

2 cup moong dal/mung bean
1 tsp – Ginger
7-8 cloves garlic
2 green chilies
1/2 tsp mustard seeds
1 tsp turmeric
1/2 cup curd
1 tbsp lemon
Hand full of coriander leaves
Curry leaves
4 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
Salt to taste

Procedure

Soak moong dal overnight.
Grind it with chilies, ginger, garlic and 1/2 tbsp salt. Keep aside for 20 minutes.
Add curd and whisk for 5-7 minutes. The moong dal batter is ready.
Grease the idli stand and pour the batter in each mould. Let it cook in steam for 15 minutes. Fluffy moong dal idli is ready.
Cut the idli into 4 equal pieces. Heat oil in a pan. Put mustard seeds, curry leaves, grated ginger, turmeric and idli pieces. Add Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) over it.
Fry on low flame for 3-5 minutes. Squeeze lemon over it and garnish with coriander leaves.

1 cup – 130 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)

Check Child’s development: 7 foods that help babies in sitting

4. SWEET POTATO PURI

RECIPES FOR LUNCHBOX - SWEET POTATO PURI — Sweet potato puri

Ingredients

1 cup mashed sweet potato
2 cup wheat flour
1 tbsp kasoori methi
1 tsp ajwain (carom seed)
1-2 cup oil
3 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
Salt to taste

Procedure

Take mashed sweet potato in a bowl.
Add wheat flour. Put kasoori methi, ajwain, salt and Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here). Mix them well.
Add water slowly to make a dough.
Take small balls and and roll over to make puri. Fry it.
Crispy and healthy puri is ready to serve.

1 puri – 76 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)

Check 5 Foods and Home Remedies to treat grey hair in kids

5. MOONG DAL CHEELA/PANCAKE

Recipes for lunchbox - Moong dal cheela/pancake — Moong dal Cheela/Pancake

Ingredients

2 cups Moong dal/mung bean
1 Capsicum, Onion, Tomato
2 tsp Grated ginger
1 tsp Chilies (Optional)
1/2 cup curd
4 tbsp oil
2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
Salt to taste

Procedure

Soak moong dal overnight and grind it to make paste.
In a bowl, add curd, chopped onion, capsicum, tomato, ginger and chilies(optional), salt, Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) and mix well.
Pour the batter on hot pan and cook it for 2 minutes on low flame. Drop oil on edges and flip it to cook on other side till it turns golden.
Serve!!

1 cheela – 128 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)

Check 10 Superfoods for Healthiest Postpartum Diet

6. BEETROOT BREAD PAKORA

Ingredients

4 Multigrain bread/ Brown bread
1 Cup gram flour
2 tsp carrom seeds
1 Cup beetroot puree
4 tbsp oil
2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
Salt to taste

Procedure

Take gram flour in bowl. Add carrom seeds, salt and beetroot puree.
Add Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) . Mix all the ingredients well. Add water to make paste.
Dip multigrain bread in the batter and place on heated skillet.
Drop oil on the edges and cook on low flame for 3-4 minute. Flip over the bread and cook from other side.
Cut into tringles and serve!!

1 pakora – 125 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)

Make sure they have a decent breakfast and that their other meals are well-balanced. Examine their pre-lunch snack to ensure it isn’t so filling that it impairs their appetite for lunch. Don’t be concerned if your youngster still has some lunch leftover. Always come up with new recipes for lunchbox and make their mealtime enjoyable.

Products

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Kids Ayurvedic Weight health Spread is also an easy solution to feed daily nutrition for Healthy weight gain in kids without any fuss. Made with Proven Ingredients. No Preservatives or Artificial Colour or Flavour. No Side Effects. Trusted by 20000+ Parents and Practitioners. To know more about kid’s ayurvedic foods – SHOP HERE

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 Weight Healthy Savoury Spread | Made with clinically proven ‘5 Ayurvedic Herbs and 7 Nuts’ | ORDER | 0% preservative | 0% Palm oil |

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

10 Simple Ways to Stop Mealtime Tantrum before they start

August 9, 2023August 9, 2023 | Srilekha

Does your child have temper tantrums during mealtime? Do you find it difficult to get children to sit and eat quietly? Don’t be concerned; you’re not alone. Children’s mealtime tantrums are common, and we’re here to help! In this blog, we will discuss ten simple ways for making meals more fun and preventing those annoying mealtime tantrum.

Chat on WhatsApp

WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.

Cause of Mealtime Tantrum:

Mealtime tantrums in children can be induced by a variety of circumstances, including a desire for independence, sensory sensitivity to food, hunger or exhaustion, overstimulation, attention seeking, bad connections with past events, developmental changes, or underlying health conditions. Understanding these reasons can help parents establish a supportive mealtime environment for their children and encourage healthier eating habits.

Also, Check: Eating disorders in children

10 Techniques to prevent Mealtime Tantrum

Mealtime tantrums can be challenging for both parents and children, but there are several techniques you can employ to prevent or manage them. Remember that every child is unique, so it may take some trial and error to find the strategies that work best for your family. Here are 10 techniques to help prevent mealtime tantrum in kids:

1. Establish a Routine:

Create a consistent mealtime routine with set meal and snack times. Children thrive on predictability, and having a routine can help them anticipate when it’s time to eat.

Also check, Healthy eating for children

2. Offer Choices:

Provide limited choices to give your child a sense of control. For example, ask them if they would like carrots or peas with their meal. This can make them feel more involved and less resistant.

3. Serve Age-Appropriate Portions:

Offer appropriate portion sizes based on your child’s age and appetite. Overwhelming portions can lead to frustration and tantrums.

Also check, Brain development foods for children

4. Create a Pleasant Environment:

Make the dining area inviting and free from distractions. Turn off screens, and create a calm atmosphere that encourages conversation and focus on the meal.

5. Involve Them in Meal Preparation:

When children help prepare meals, they become more invested in eating the food they helped make. It can also be a fun bonding activity.

6. Offer a Variety of Foods:

Introduce a diverse range of foods to expand your child’s palate. Even if they resist at first, continue offering new foods in a non-forceful manner.

Also, check 9 Super foods for strong bones

7. Be Patient:

Encourage your child to try new foods, but don’t force them to eat. It may take multiple exposures to a food before they accept it.

8. Model Healthy Eating Habits:

Children often imitate their parents’ behaviors. Demonstrate healthy eating habits by enjoying a variety of foods yourself.

Also check, Gut healthy Foods

9. Limit Snacking Before Meals:

If your child snacks too close to mealtime, they might not be hungry when it’s time to eat. Try to space out snacks and meals appropriately.

10. Positive Reinforcement:

Praise and reward your child when they exhibit positive eating behaviors. This can be as simple as acknowledging their efforts or using a sticker chart to track their progress.

Remember that mealtime should be a positive experience. If your child is particularly resistant to certain foods, consult a pediatrician or a registered dietitian for guidance. It’s important to maintain a balanced and nutritious diet for their growth and development. And finally, be patient and flexible as you navigate this phase of your child’s development.

PRODUCTS:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods – SHOP HERE.

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

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

6 Tips to help kids maintain Healthy Weight

July 20, 2023July 20, 2023 | Srilekha

Can you guess what happens when your children don’t eat enough fruits and veggies and instead eat a lot of junk food? Do you believe this will have an impact on kids’ weight? Want to learn how incorporating your children in meal planning might enhance their health? Do you want to know how to assist your children maintain a healthy weight? It’s critical that kids grow up strong and joyful. In this blog, we’ll discuss some simple ways to keep your kids healthy and active!

Chat on WhatsApp

Why is it important for children to maintain a healthy weight?

Unhealthy weight gain in children can be caused by a variety of circumstances. Excessive sugary snacking and drinking, along with a lack of physical activity, can contribute to weight gain. Sedentary behaviours, such as excessive screen time, lead to unhealthy weight gain. Poor eating habits, such as missing nutritious meals in favour of junk food, might also have a detrimental influence on their weight. Emotional variables, such as stress or the use of food for consolation, may also impact weight growth. A healthy weight is important for children because it allows them to feel well and stay active. They can play, run, and have fun without becoming exhausted if they are not too heavy or too light. It also protects individuals from certain health concerns such as diabetes and heart disease.

6 Simple Ways to Help Your Children Maintain a Healthy Weight

1. Choose Nutritious Foods:

Provide your children with delightful and nutritious meals! Include fruits and vegetables as well as whole grains in their diet. These nutrients provide them with energy and aid in their growth. Sugary or fried foods should be avoided since they might cause weight gain.

Also check, How does sugar impact bones?

2. Stay Active Together:

Playing with your children is enjoyable! Exercise together by walking, riding, or playing ball games. This keeps them engaged and allows you to bond as a family. Reduce their screen time to offer them more opportunities to roam about.

3. Make Water Their Best Friend:

Water is the best beverage for children! Avoid sugary drinks such as soda and sweet juices. Water keeps them hydrated and adds no more calories.

4. Eat Slowly and Mindfully:

Encourage your children to eat slowly and mindfully. They may consume more than they need if they eat too quickly. Mindful eating allows individuals to enjoy their food and recognize when they are full.

Also check, Easy nutritious ragi recipe

5. Limit Fast Food and Treats:

Fast food and treats are acceptable at times, but not always. They can acquire weight quickly if they consume too many of these meals. Keep them for special occasions and go for healthier alternatives for everyday meals.

6. Get Enough Rest:

Sleep is essential for growing children! Ensure that they receive adequate sleep every night. They will have more energy to be active during the day if they are well-rested.

Also, checK Foods for kids to sleep well

5 healthy Snacks recipes for kids healthy weight

Roasted Makhana – Check here for full recipe
Oats recipes – Check here for full recipe
Sweet Potato Laddu – Check here for full recipe
Healthy Sprouts Pizza – Check here for full recipe

PRODUCTS:

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

For maintaining healthy weight in kids, you can give Daily Nutrition Chocolate Spread and Daily nutrition Veggies and Dal powder | Made with clinically proven ‘5 Ayurvedic Herbs and 7 Nuts’| 0% preservative | 0% Palm oil | ORDER

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

How does improving gut health help in weight loss?

July 1, 2023July 1, 2023 | vandana

In the quest for achieving a healthy body weight, many individuals focus solely on diet and exercise. While these factors undoubtedly play crucial roles in weight management, there is a growing body of evidence suggesting that an often overlooked component, gut health, may hold the key to effective and sustainable weight loss. This article explores how optimising the health of your gut can positively impact your weight loss journey and what are those gut healthy foods.

Also, check 7 Proven Gut Healthy Foods

Link between gut health and weight loss

The human gut, a complex ecosystem teeming with trillions of microorganisms, influences numerous aspects of our overall health, including metabolism, immune function, and even mental well-being. There is a growing body of research that suggests a link between gut health and weight loss. The gut microbiota, which is the community of microorganisms that reside in our digestive tract, plays a crucial role in our overall health, including metabolism and weight management.

Also, check 6 Smart ways for PostPartum Weight Loss

Importance of gut health in weight management:

Gut Microbiota Composition:

Studies have shown that individuals with obesity tend to have a different composition of gut bacteria compared to those with a healthy weight. An imbalance in the gut microbiota, characterised by a lower diversity of beneficial bacteria and an overgrowth of harmful bacteria, may contribute to weight gain and difficulties in losing weight.

Energy Harvesting and Metabolism:

The gut microbiota has the ability to break down and extract energy from certain dietary components that our body cannot digest on its own. When the gut bacteria efficiently extract calories from food, it can lead to an increased energy harvest, potentially contributing to weight gain. On the other hand, an altered gut microbiota composition may affect metabolism and interfere with the body’s ability to efficiently use or store energy.

Also, check Preventing Obesity – Natural ways of reducing weight

Inflammation and Insulin Resistance:

Imbalances in the gut microbiota can promote low-grade inflammation, which is associated with insulin resistance. Insulin resistance impairs the body’s ability to regulate blood sugar levels, which can contribute to weight gain and increase the risk of developing conditions like type 2 diabetes. Maintaining a healthy gut microbiota may help reduce inflammation and improve insulin sensitivity.

Appetite and Food Cravings:

The gut microbiota also influences the production of certain hormones, such as ghrelin and leptin, which are involved in regulating appetite and satiety. An imbalance in the gut bacteria can disrupt the normal signaling of these hormones, leading to increased hunger, food cravings, and a tendency to overeat.

Also, check Reasons for Loss of Appetite

Short-Chain Fatty Acids (SCFA’s):

Certain beneficial bacteria in the gut produce short-chain fatty acids (SCFAs) as a byproduct of fermenting dietary fiber. SCFAs have been shown to have various health benefits, including promoting satiety, reducing inflammation, and improving insulin sensitivity. Consuming a diet rich in fiber can support the growth of these beneficial bacteria and enhance SCFA production.

Food categories that help in Gut health

Maintaining a healthy gut involves consuming a varied and balanced diet that includes foods that promote the growth of beneficial bacteria and support overall gut health. Here are some examples of healthy food categories for gut health:

Fiber-Rich Foods:

Dietary fiber is essential for a healthy gut. It acts as a prebiotic, providing nourishment for beneficial bacteria. Good sources of fiber include fruits (such as berries, apples, and pears), vegetables (like broccoli, Brussels sprouts, and artichokes), legumes (such as lentils, chickpeas, and beans), and whole grains (like oats, quinoa, and brown rice).

Fermented Foods:

Fermented foods undergo a process of lacto-fermentation, which promotes the growth of beneficial bacteria. These foods contain probiotics, live bacteria that support gut health. Examples include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.

Probiotic-Rich Foods:

Probiotics are live bacteria that can provide health benefits when consumed. In addition to fermented foods, you can find probiotics in certain dairy products, such as yogurt and some types of cheese. Look for labels that indicate the presence of live and active cultures.

Omega-3 Fatty Acids:

Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts, have been associated with a healthier gut microbiota and reduced inflammation.

Polyphenol-Rich Foods:

Polyphenols are plant compounds that act as antioxidants and have been shown to have a positive impact on gut health. Foods rich in polyphenols include berries, cherries, grapes, dark chocolate, green tea, coffee, and colorful vegetables like spinach, kale, and broccoli.

Garlic and Onions:

These flavorful ingredients contain compounds that can promote the growth of beneficial bacteria and help reduce harmful bacteria in the gut.

Nuts and Seeds:

Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are rich in fiber, healthy fats, and other nutrients that can support gut health.

SOME PROVEN GUT HEALTHY FOOD INGREDIENTS

1.PARTIALLY HYDROLYZED GUAR GUM:

Guar gum is a fiber made from guar bean or Indian cluster bean. It is used as a laxative that normalizes the moisture content of the stool, absorbing excess liquid in diarrhea, and softening the stool in constipation. Undoubtedly, it is one of the best gut-healthy foods.

While partially hydrolyzed guar gum is derived from guar gum by the process of enzymatic hydrolysis. PHGG is a water soluble dietary fiber and is used to regulate gut function. According to the study conducted by NIH, intake of PHGG improves human stool form by regulating intestinal microbiota. It has also been useful in treating Irritable bowel syndrome (IBS) symptoms in both adults and kids.

Benefits of Guar gum

Treating diarrhea/ constipation and IBS symptoms
Lowering cholesterol
Manages high blood pressure
Control diabetes
Weight loss
Enhance Mineral absorption

2. FRUCTOOLIGOSACCHARIDES (FOS):

Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibers that support the growth of healthy bacteria in the digestive tract. FOS is also a good source of soluble, dietary fiber and has been shown to reduce, or eliminate constipation.

3. CITRIC ACID:

Citric acid is the weak organic acid found in the greatest amount in citrus fruits. We all have seen citric acid appear on the label of many products but don’t know exactly what citric acid is for our health. However the primary reason for including this in any packaged foods is for its tangy flavor. But apart from this citric acid is associated with many health benefits also:

Citric acid helps to convert food into energy.
It enhances calcium, phosphorus and Magnesium absorption through the gut.
This also prevents calcium crystals or kidney stones from forming.

4. ORANGE EXTRACT:

Oranges are the food to boost immunity. They are not only nutritious and rich in Vitamin-C but also loved by kids. Just one orange can meet 100% vitamin C requirements for the kid’s daily nutrition. The pith (white after between peel and fruit) of orange has 30% fiber of the fruit and this particular fiber (called pectin) is good for the kid’s gut which builds immunity and supports digestion.

5. STEVIA

Stevia is one of the Alternatives of sugar made up of the leaves of a stevia plant, a kind of herb. It’s extremely sweet and safe in its natural form. It has no carbohydrates, calories or any artificial ingredients and a very low glycemic index, so does not spike your blood sugar level. Stevia in powder or liquid form is easily available.

6. PAPAYA:

The papaya fruit contains two enzymes, papain and chymopapain. They can help with digestion, reduce inflammation and also improve gut health. Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. Also, it a good source of folate, vitamin A, magnesium, copper, B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, and pantothenic acid.

7. LEMON:

Lemons are rich in Vitamin C and have a potential to reduce gut inflammation and boost the immune system. Lemons are high in a fiber called pectin, which is a prebiotic that assists good gut health by feeding healthy gut bacteria.

PRODUCTS:

Fix your GUT with these Quick, Easy and Tasty PREBIOTIC Gut Drinks! This flavourful range of prebiotic gut friendly drinks helps with Digestion, Constipation, Brain development, Allergies, Immunity, Hormonal balance, Acidity and Bloating and even more! Grab yours. NOW!

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

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

Best Foods to increase Breast Milk in Lactating Moms

July 25, 2022November 25, 2022 | Srilekha

Approximately 75% of new moms start nursing their newborns, but many of them discontinue either partially or entirely within the first few months. One of the most prevalent reasons is the insufficient milk supply. A baby’s only source of immune-boosting substances, protein, and other nutrients necessary for its general growth in breast milk. Your breast milk will be of the highest possible quality for your child as long as you are healthy. Through proper diet and nutrition, breast milk supply and quality can be increased. Check here to know few tips and foods to increase breast milk supply.

Chat on WhatsApp

Signs of low breast milk supply:

1. Wet/dirty diapers:

Having very fewer wet diapers in a day. On average, the baby should have around 6 to 8 wet diapers, indicating that they are healthy and well fed.

Also, check Natural remedies for Diaper rashes in Babies

2. Pooping:

Babies who still feed on breast milk should poop more often and in a week the colour should change from tar-black to greenish-yellow, orange to a more grainy or seedy appearance.

Breastfeeding should be easy and comfortable, if not it states that the milk supply isn’t enough which causes pain or discomfort while nursing.

Also, check Baby Poop colour: what does it mean?

3. No proper weight gain:

It is normal to lose 7- 10% of their weight in first few days, but they should return to their birth weight after 10-14 days. Improper weight gain can be a sign of low breast milk being fed to the baby.

Also check, 6 Months baby food chart

4. Feeding rate Less:

If the baby doesn’t feed at least 8-12 times a day, then there are chances that the milk produced is not adequate for the baby. As the breastmilk gets easily digested babies often wanted to feed more.

5. Not feeling empty:

After feeding your baby, your breast should feel softer and empty. Improper emptying of breasts can affect the milk supply. The baby doesn’t latch off/come off on its own and keeps on sucking even after being completely fed. This affects the milk supply.

6. Signs of dehydration:

Babies show signs like dark urine, dry lips, and sunken eyes which indicates that they are not being fed properly. The baby’s cheek should be full while nursing which shows that they are drinking the milk actively.

Factors affecting breast milk supply:

Improper latching or weak sucking
Baby feeding less than 8-16 times in a day can impact the milk supply as it depends on how well the breast drains.
Providing babies with water or formula milk after nursing creates a habit of sucking the bottle. This affects the feeding rate and milk supply as the babies just want that sucking feeling and are not actually hungry to be fed.
Introducing solid foods before 6 months of age
Starting the birth control pill early.
Stress and tiredness.
Not drinking enough water or overconsumption of water.
Using breast flanges that are not of proper size.
Care must be taken while using nipple shields and pacifiers
Pregnancy

HOW DOES Milk Jaggery Spread HELP to increase BREAST MILK SUPPLY?

2 tablespoons of Milk Jaggery Spread will help to boost milk supply, quality, supply & mothers’ and baby’s health.

India’s First Easy Effective Nutrition fortified with Ayurvedic herbs.

Foods to increase breast milk supply:

Fenugreek:

Fenugreek is one of the most effective meals for increasing milk production. It is the finest galactagogue (foods that increase breast milk). It helps in activating the mammary glands to boost the production of breast milk.

Moringa:

Moringa is also a powerful galactagogue. It was reported to have a positive impact on breast milk production. It’s packed with nutrients essential for nursing moms and newborn babies. Though it is ideal to ingest fresh moringa leaves, soaking moringa powder in water and consuming it can also ensure the absorption of nutrients much more efficiently.

Also, check Weight gain diet plan for kids

Shatavari:

This ayurvedic herb has been used to help women with breastfeeding concerns. It possesses qualities that aid in the production of prolactin and corticoids, which aid in the increase of breast milk, and so enhance lactation and breast milk quality.

Ginger:

Ginger is utilised for its health advantages in addition to giving flavour to a variety of dishes and beverages. It is a well-known natural galactagogue among nursing mothers. There is, however, evidence to support ginger’s effectiveness in enhancing breast milk volume.

Also, check Foods to increase breast size

Nuts:

Nuts like peanuts, almonds, cashew, and hazelnut provide energy for a breastfeeding mother to stay active throughout the day. It is the best snack to include in a breastfeeding mother’s diet. These nuts help to boost milk production. Also, consuming nuts new study suggested that the consumption of nuts while breastfeeding can help to protect babies from developing allergies. Nuts are considered one of the best foods for increasing breast milk.

Also,check Benefits of nuts

Seeds:

Seeds like melon, sesame, and pumpkin help in milk production. Sesame is a rich source of calcium which is the most important nutrient for breastfeeding mothers. Pumpkin seeds are a natural source of DHA and alpha-linolenic acid which helps in boosting milk volume.

Jaggery:

Iron and essential minerals like potassium, magnesium, and phosphorus are abundant in jaggery. It helps in the build-up of milk in the breast. Eating it with a piece of garlic can help boost breast milk production.

Turmeric:

For hundreds of years, this golden spice has been utilised in ayurvedic medicine as the best galactagogue ( foods that increase breast milk supply). Hence, turmeric may help nursing mothers by increasing milk production, relieving pain, and lowering depression.

Vitamin E:

Vitamin e is only transferred to the foetus through the placenta during pregnancy, therefore breast milk is the only source of this nutrient for exclusively breastfed newborns. This is an important strategy to provide the infant with antioxidant protection while also stimulating immune system development.

Sunflower lecithin:

It is a natural fat emulsifier that can aid to lessen the “thickness and stickiness” of milk. It may also help release existing fatty blockages, boosting milk flow and quantity of milk supply.

Cocoa solids:

It’s chocolate, but it’s healthy!!! It can assist nursing mothers in increasing their milk production. It not only delivers excellent nutrition to enhance a nursing mother’s milk production, but it also gives a slew of additional health advantages to a new mother.

Cinnamon:

Cinnamon promotes the flow of mother’s milk. For milk stimulation, combine honey, milk, and cinnamon powder. Having honey and cinnamon is therefore not only healthful but is also a fantastic choice for increasing milk production.

Also check, 12 Best foods to improve breast milk quality

Tips: How to increase the breast milk supply?

Proper latching and the correct position of the baby are very much crucial in breastfeeding.
Nurse the baby often, at least 1.5 -2 hours intervals so it gets to feed 8- 16 times in 24 hours.
Nurse on both the sides of your breast and do that till the baby want to drink and don’t limit or stop the feeding process in the middle.
Use your hands to stimulate milk supply by gently massaging so that the baby gets adequate milk.
Have a good night’s sleep and practice relaxation techniques like yoga and meditation to reduce stress and keep your mind calm.
It is very important for mothers to have healthy and nutritious foods that can increase breast milk supply.
Keep yourself hydrated and avoid overconsumption of water as it can affect the breast milk supply.
A breast pump can be used to stimulate and increase milk production
Allowing more skin-to-skin time after nursing is shown to increase breast milk supply.
Express the milk out completely by either compressing the breast using hands or a breast pump to drain the breast. This helps increase the milk supply.
Avoid using bottles and pacifiers as they get used to the habit of sucking and can’t latch properly while breastfeeding.
Babies should be breastfed exclusively until they reach 6 months. Avoid using other types of solid foods till this time.

Parent reviews:

Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

Eating Disorders in children

July 21, 2022January 18, 2023 | Srilekha

Is your kid a picky eater who consumes only specific foods? Or, have you noticed that they are eating less portions of food every day? Then there is a chance that this problem could progress into a severe eating disorder. Many times, eating disorders go undiagnosed by parents because they believe that their child’s eating habits can be changed as they grow. However, they are unaware of the growing concern about eating disorders in children and teens, which can lead to both physical and mental illnesses.

Therefore, it is crucial for parents who deal with young children to recognise the indicators of eating disorders because the prevalence of these diseases among young girls and boys under the age of 12 has been rising recently. Continue reading to know simple yet effective tips to overcome eating disorders in children.

Chat on WhatsApp

What is an Eating Disorder?

It is a condition caused due to unhealthy eating habits of children which gets manifested into a serious problem and affects the health, mind and body of the child. Eating disorders are more emotional and mental problems than physical ones. There are several types of eating disorder which includes Anorexia, Bulimia, Binge eating, AFRID (avoidant restrictive food intake disorder), pica etc.

Types of Eating disorders:

Anorexia Nervosa:

Children with this condition are more prone to malnutrition as they avoid intake of calorie-rich or nutritious food. They consume only a small quantity which won’t even be sufficient to meet the daily requirement. These kids mostly avoid food because of their consciousness about their body image and other weight-related problems.

Also, check Foods that provide Daily Nutrition for Kids

Bulimia Nervosa:

It is the condition wherein the children will consume a larger portion of food in one sitting or overeat and then purge through vomiting, laxatives or other means because of the fear of weight gain. This is mainly due to the negative perception of their bodies feeling guilty about eating more and gaining weight.

Also, check Foods for healthy weight gain in kids

Binge eating:

This condition is the opposite of anorexia where the children intake more calories than required or indulge in overeating. It occurs more commonly with kids who are more distracted while eating so that they don’t know how much or how fast they eat leading to binging or overeating food which can eventually lead to obesity and other ailments like heart problems, hypertension, diabetes etc when they grow up.

AFRID (avoidant restrictive food intake disorder):

As the name suggests, it is the condition wherein children have avoidant or restrictive behaviour towards eating. They will be pickier toward certain kinds of food based on their flavour, texture, taste or other sensory properties.

Pica:

It is a type of eating disorder where the children used to chew items that are not non- food or don’t have any nutritive value like chalk, hair, clay, soil etc. This habit then develops into a coping mechanism both emotionally and psychologically.

Also, check Iron Rich foods for kids

Eating Disorders: causes

Most eating disorders are concerned with body image, and emotional and psychological problems. Usually, pre-teens and teenagers have these conditions due to the influence of society, peer pressure, and media standards that make them think that being skinny is more attractive than being healthy. Children suffering from emotional and mental issues usually use these as a coping mechanism for their problems and to keep everything under control and perfect.

The other spectrum of the line shows that there is an increase in the obesity rate from 5 to 18 per cent among children and teenagers as per IOTF (International Obesity Taskforce). Both eating disorders and obesity go hand in hand as obesity can lead to various lifestyle disorders or metabolic disorders like hypertension, Cardiovascular disorder (CVD), diabetes etc.

This is due to unhealthy lifestyles:

Eating junk foods ( Disadvantages of junk foods for kids)
Lack of physical activity
Skipping meals or lack of adequate intake of nutritious food

Symptoms:

These children have both physical and mental conditions:

Physical Symptoms include:

Weight gain/ Weight Loss
Hair loss
Change in blood pressure
Dropping of heart rate
Heart-related ailments
Loss of stamina
Feeling tired and Fatigued
Extreme Dieting or Extreme Exercising
Sensitivity to cold
Lack of oxygen leads to bluish discolouration
Dizziness and Insomnia
Delay in puberty
Irregular Menstrual cycle

Mental health symptoms include:

Anxiety disorder
Mood Disorder/ mood Swings
Unable to cope with emotions / Perfectionism/ Wanting to have everything under their control
Low self-esteem
Depressions
Withdrawal from social situations

Certain tips to prevent eating disorders:

Encourage eating wholesome food and include all varieties of food in the diet.
Eating healthy and nutritious meals helps the children to have a sound mind and body.
Since most of the time eating disorder is related to emotional well-being, it is good to have an open discussion about the child’s feelings and emotions and the home is a better place to voice out their opinions. This prevents them from suppressing their emotions.
Have a body-positive attitude and avoid comparing kids with others in terms of their body, grades or anything and teach them to accept that every shape and every size is beautiful.
Create awareness among children and teens about the importance of a healthy and nutritious diet as this is the age where their physical and mental ability develops.
Have a healthy lifestyle and avoid junk foods.
These eating disorders can hinder the puberty and menstruation cycle of girls. So, care should be taken in the food intake and nutrition of Pre-teen and teenage girls.

PRODUCTS:

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

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

Tips To Help Your Child Gain Healthy Weight

July 16, 2022January 28, 2023 | vandana

As frequently as we hear about child obesity. It will come as a surprise to learn that many people have to hunt for tips on how to make kids gain weight or foods for kids to gain weight. In India, 36% of children under the age of five are underweight, 38% are stunted, and 21% suffer from eating disorders. Children that are underweight typically don’t eat much or load up on fast food or snacks. Therefore, a body’s need for key nutrients is never met. Here are some tips to help you understand how to help a child put on a healthy weight.

Chat on WhatsApp

Feedback from parents

HOW TO GAIN WEIGHT in kids?

Physical activity:

Encourage your child for physical activities. Indulge them in some sports like swimming, cycling and running which can help to increase their appetite.

Balanced diet:

Focus on a healthy, well balanced, nutritious diet instead of just thinking about weight gain. Food for kids to gain weight should be nutrient-rich, energy-dense with adequate amounts of protein and carbohydrates. It should include foods from all food groups. Some fruits and vegetables have more calories than you might have thought of.

Also check, Foods for kids to gain weight

Small meals:

Try to give 4 to 5 small meals, despite feeding 3 bigger meals. Also add 2 to 3 healthy snacks which may include fruits, nuts and seeds. They are the best baby food for weight gain. These in-between healthy snacks can help your kid to take in more calories than by eating three bigger meals.

Also check,12 ideas for healthy snacks that kids can make with you

Not skipping meals:

Don’t allow kids to skip meals, or at least encourage them to eat something instead of skipping a meal.

Avoid processed food:

Processed and packaged foods often contain added sugar, Salt, unhealthy fats and lose their original nutrients during the food manufacturing process. Discourage your kids for these easily available foods. They won’t favour a child’s health in any positive manner. (How does fast-food impact bones?)

Limited drinks:

Hydration is important for kids. But drinking liquid just before or during meals can affect your kid’s appetite and make them eat less. Studies have shown that drinking water prior to meals can reduce calories intake. (Impact of sugar on the body?)

Proper sleep:

Proper sleep is utmost important for kids in their overall development. A decent night sleep can make a positive impact on your child’s entire day and on their appetite also.

Also check, 5 foods that help your child in sleeping well

Creating calm atmosphere for child’s eating:

Kids are most frequently distracted while eating by the television, phone, or computer. You may feel hurried when there are too many distractions, which puts pressure on your infant to eat. In these circumstances, your youngster can also refuse to eat. Having a calm environment will help you and your youngster focus on the task at hand.

Also check, How to reduce screen time in children?

Increase calorie intake:

Some youngsters only consume very little food. So it’s advisable to offer high-calorie foods for toddlers weight gain when increasing the amount of food doesn’t seem to be helping. This will guarantee that your child is receiving the appropriate amount of nourishment. Include items like cream cheese, mayonnaise, full-fat dairy products, and milk puddings.

Also check, Lactation: How to increase weight in babies?

Make the kid’s food easy to eat:

As crucial as choosing the proper diet for an underweight toddler is knowing what your child enjoys and how he prefers to consume it. The youngster can be fed with finger foods that are bite-sized. Serve him his favourite dishes as well to make sure he looks forward to eat his meals.

Also check, 5 best recipes for finger foods

Fixing the child’s mealtime

For your child to develop a regular feeding habit, you must maintain an organised routine for mealtimes. Keeping an eye on the time and giving him meals at regular intervals can aid in his weight gain. If doing so requires removing your child from their current playtime, that’s fine.

Also check, The weight gain diet plan: 8 recipes to gain healthy weight

WEIGHT GAIN FOODS FOR CHILDREN

Foods to increase weight in children include:

GHEE:

Ghee is a form of clarified butter that originated in ancient India. It’s rich in antioxidants, vitamin A and omega 3 fatty acid, which helps in healthy weight gain among kids, aids in brain development, great for metabolism and keeps the tummy troubles like gas and constipation away. Lactose intolerance babies can also safely consume ghee as the clarification process removes milk solids and decreases the lactose content of ghee. You can start giving a spoonful of ghee to babies as soon as they start weaning off breast milk. Ghee is considered as one of the best foods to increase weight for babies. (How to make medicinal ghee at home?)

PANEER(COTTAGE CHEESE):

It is a form of Indian cottage cheese, high in protein, phosphorus, calcium and selenium. The fat present in paneer provides the essential nourishment that is required for a kid’s healthy development. It also has a good amount of vitamin A which aids in night vision and provides healthy skin. 20 gram of paneer has 90 calories hence it helps underweight kids to gain weight. It is one of the best weight gain foods for kids.

Also check, Recipe of Soya chilli paneer

FULL FAT YOGURT:

Yogurt being high in calcium and protein aids in building strong bones, which leads to weight gain. It also helps in digestion as it has good bacteria (probiotics). Adding curd rice to your kid’s diet which has 179 calories in just ½ cup, can help them to gain healthy weight. (Easy and tasty probiotic recipe)

SWEET POTATO:

It is not only the perfect first food for babies but also one of the best baby foods to increase weight. Sweet potato provides a good dose of calories as per 100gm it contains 86 calories. It is also loaded with calcium and iron, both of which are vital for an overall kid’s growth. Sweet potatoes are low in saturated fats and high in dietary fiber, magnesium, potassium, vitamin A, B6 and C. It has antioxidants like catalase, zinc superoxide, which prevent inflammation and help to increase weight. All these nutrients make it one among the best weight gain foods for kids.

Also check, Laddu recipe with sweet potato

PEANUT BUTTER:

Peanut butter is a rich source of unsaturated fats, protein, B vitamins, iron, folic acid and fiber. It is an excellent food for weight gain as it has 62 calories per tablespoon. Add peanut butter to the kids meal either by spreading on bread or on wraps. Many kids like peanut butter with apples too. (30 reasons why peanuts help kids?)

RAGI (FINGER MILLET):

Ragi is loaded with protein, calcium, fibre, vitamin B2, vitamin B6 and it is the food for kids to gain weight. With around 130 calories per ½ cup, it also strengthens the bones, teeth and aids digestion. Ragi can be given as ragi porridge, kheer or in the form of flat bread.

Also check, 6 quick and healthy recipe for ragi flour

PULSES:

All pulses are high in calories and considered as baby food for weight gain. They are rich in protein, calcium, iron, dietary fiber, magnesium and potassium which plays an important role in the overall development of kids. Moong dal (mung bean) and urad dal (black gram) are the best options, if you are looking for weight gain foods for kids. Urad dal contains fatty acids that help in brain development too. According to ayurveda, urad dal can help to gain weight because of its Guru (heavy) and Balya nature. (Ayurvedic herbs for kids body, brain, bones and immunity)

ALMONDS:

Almonds are a powerhouse of nutrients like vitamin A and vitamin E, protein, calcium, magnesium, fiber, phosphorus and fatty acids. High fiber content of almonds aids in digestion. Almonds have 170 calories in one ounce (30 gram), which makes it one of the best healthy weight gain foods for kids. Almonds can be consumed in many ways by Kids.

Roasting almonds and dipping them in chocolate makes a great snack for kids to eat any time during the day. Almonds can also be made into a butter for spreading on bread or grinding into a flour to make cookies or add to cake batter. Roasted almond powder can also be added to porridge. Roasting Almonds does not impact the nutritional value of the nut. (6 reasons why kids should eat almonds everyday).

Products:

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

PARENT REVIEWS: LET’S HEAR FROM SPURTHI RAMESH, BENGALURU

Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.

Check here to know how Spurthi helped her child gain healthy weight.

CHECK MORE PARENT REVIEWS HERE.

To get your doubts or queries answered by Nutrition expert, whatsapp us.

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

Understanding carbohydrates:

Carbohydrates come in two main types:

The Role of Carbohydrates in Weight Gain

1. Caloric Surplus:

2. Highly Processed Carbohydrates:

3. Insulin Response:

4. Lack of Satiety:

5. Unbalanced Diet:

Glycemic index of carbohydrate and importance

Importance:

Carbohydrates to consume while weight loss

a. Whole Grains:

b. Vegetables:

c. Fruits:

d. Legumes:

e. Sweet Potatoes:

f. Whole Grain Products:

g. Nuts and Seeds:

h. Low-Fat Dairy:

i. Portion Control:

Carbs to avoid while weight loss

PRODUCTS:

Read more blogs

Why should you consider giving up sugar?

Weight Gain and Obesity:

Increased Risk of Type 2 Diabetes:

Dental Issues:

Cardiovascular Problems:

Negative Impact on Metabolism:

Increased Risk of Fatty Liver Disease:

Insulin Resistance:

Inflammation:

Negative Impact on Mental Health:

Addictive Properties:

Should you quit sugar completely? Or moderation is the key?

1. Moderation is Key:

2. Natural Sugars vs. Added Sugars:

3. Mindful Eating:

4. Health Conditions:

5. Balanced Diet:

6. Read Food Labels:

7. Individual Variation:

8. Gradual Reduction:

9. Consult with Professionals:

10. Lifestyle Factors:

Here are some healthier substitutes!

PRODUCTS:

Read more blogs

Why is a Healthy School Lunch Important?

Ideas for a Nutritious School Lunch Box

1. Whole Grain Sandwiches:

2. Protein-Rich Options:

3. Colourful Vegetables:

4. Fruits for a Sweet Touch:

5. Homemade Snacks:

6. Dairy Alternatives:

7. Hydration Matters:

Best kids friendly recipes for lunchbox

1. CHEESE paratha WITH MILLET

2. VEG WRAP

3. MOONG DAL FRIED IDLI

4. SWEET POTATO PURI

5. MOONG DAL CHEELA/PANCAKE

6. BEETROOT BREAD PAKORA

Products

READ MORE BLOGS:

Cause of Mealtime Tantrum:

10 Techniques to prevent Mealtime Tantrum

1. Establish a Routine:

2. Offer Choices:

3. Serve Age-Appropriate Portions:

4. Create a Pleasant Environment:

5. Involve Them in Meal Preparation:

6. Offer a Variety of Foods:

7. Be Patient:

8. Model Healthy Eating Habits:

9. Limit Snacking Before Meals:

10. Positive Reinforcement:

PRODUCTS:

READ MORE BLOGS: