6 quick and healthy recipe of soups

October 15, 2021November 28, 2021 | Srilekha

Soups are a nutritious, tasty, and readily digested comfort feed for babies, toddlers, and children. Soups are also the greatest option if your child is a picky eater or refuses to eat veggies. They might also find it easy to gulp it down and enjoy every sip of the healthy recipe of soups. Soups also have a variety of uses, from clearing a clogged nose to serving as an appetizer to delighting the taste buds.

Benefits of adding soups in your child’s diet

Soups are an excellent source of nutrition not only for adults but also for infants. They are, in fact, the greatest food for choosy eaters and may be offered as appetisers to stimulate hunger before a nutritious and hearty dinner. Soups offer several health advantages when cooked fresh and consumed properly. (6 best immunity boosting drinks in winter for kids)

The soup’s high water content compensates for your child’s body’s requirement for fluids.
Soups can provide your kid with nutrients from veggies that he/she might not get otherwise, especially when several components can be mixed in a single soup.
Adding medicinal spices to soups, such as pepper, turmeric, garlic, or cumin, provides medicinal benefits, which are beneficial at a time when illnesses are common.
Thick or creamy soups might also aid in the weight gain of babies who are fussy about consuming solids.
You may serve healthy recipe of soups for babies who are unwell with a cough, cold, or fever.

Things to keep in mind when making soup for your baby:

Before preparing soups for your babies, always keep these things in mind:

Wash the veggies and fruits properly before preparing the soups.
Serve the soups – hot and fresh. It’s best to eat the soups within an hour after making them.
Start with 5-6 tsp and progressively increase the amount depending on the baby’s interest and tolerance.
Soups with a high water content can be mixed with infant porridges or cooked rice.
Spices can be added to soups after eight months. When introducing spices, introduce one at a time to avoid allergic reactions and upset stomachs.
If your infant is allergic to any of the ingredients in the soup recipe, kindly leave it out while making it.

Healthy Recipe of soups for infants and toddlers

Here are 6 delicious and healthy recipe of soups that fit your child’s diet.

1. Apple and carrot soup

One of the first solid meals offered to newborns is apples and carrots puree. This recipe – apple and carrot soup is a delicious combination of nutrient-dense vegetables and fruit. It is the best breakfast for infants since it is high in antioxidants and fibre. ( Health benefits of carrot for kids )

Apple and Carrot soup recipe by Iyurved — Apple and carrot soup

Ingredients

Apple (peeled) – ¼ cup
Carrot (peeled) – ¼ cup
Iyurved’s daily nutrition savoury spread – 1 tbsp
Cinnamon powder – a pinch
Water – 1 cup

Procedure

In a pressure cooker, add carrot, diced apple, Iyurved’s daily nutrition savoury spread, water and cook for 10 minutes on a medium flame until all of the ingredients are well cooked.
Cool and puree them.
Finally sprinkle some cinnamon powder and serve!!

1 cup – 70 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

2. Pumpkin soup

Pumpkins are high in important nutrients and trace minerals such as iron, calcium, magnesium, potassium, phosphorus, Vitamins C, A, E, K, folate, and riboflavin, making them an excellent source of immunity-boosting foods. This soup aids in the prevention of anemia and other winter illnesses. It can also aid with digestion, weight gain, and constipation in babies. (Foods for weight gain and overall growth in kids)

Pumpkin soup recipe by Iyurved — Pumpkin soup

Ingredients

Pumpkin – ¼ cup
Onion (chopped) – 1
Iyurved’s daily nutrition savoury spread – 1 tbsp
Butter- 1 tsp (optional)
Cinnamon powder – a pinch
Coriander – to garnish
Water – 1 cup

Procedure

Peel the pumpkin and cut it into tiny pieces.
Take a skillet, add the butter followed by onion, Iyurved’s daily nutrition savoury spread and saute well.
Then, add the pumpkin cubes and cook until they start to brown.
Add water. Allow the pumpkin to cook in simmer until it is totally soft.
Cool and puree the pumpkin.
In a another pan, combine the pumpkin puree and allow it to come to a gentle boil before turning off the heat.
Serve with coriander leaves as a garnish.

1 cup – 72 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein).

3. Vegetable moong dal soup

Moong dal soup is a delicious and nutritious dish for people of all ages, from newborns to the elderly. It is rich in protein, fibre and antioxidants. It is easy to digest, relieves constipation and can also help those who are recovering from sickness. (6 best foods for digestion and constipation in kids)

Vegetable moong dal soup recipe by Iyurved — Vegetable moong dal soup

Ingredients

Moong dal – ¼ cup
Chopped vegetables (carrot, potato ) – ¼ cup
Iyurved’s daily nutrition savoury spread – 1 tbsp
Pepper powder – a pinch
Coriander – to garnish
Water – 2 cups

Procedure

In a pressure cooker, add moong dal, chopped vegetables, Iyurved’s daily nutrition savoury spread and water.
Cook in the medium flame for 4-5 whistles.
Then, cool and puree the mixture using blender.
To the above puree, add some water and bring it to a boil.
Now, season with pepper and give a gentle mix and turn off the flame.
Garnish with coriander and serve!!

1 cup – 110 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein).

4. Sweet corn vegetable soup

This is one of the healthy recipe of soups, high in B vitamins, fibre, iron, potassium, and zinc, all of which are also important elements for your baby’s development. Sweet corn also includes phytochemicals that aid in eye health and antioxidants that help your baby’s immune system. (7 foods to boost immunity in kids)

Sweet corn vegetable soup recipe by Iyurved — Sweet corn vegetable soup

Ingredients

Sweet corn kernels – ¼ cup
Chopped vegetables (carrot, beans ) – ¼ cup
Iyurved’s daily nutrition savoury spread – 1 tbsp
Chopped onion – 1
Pepper powder – a pinch
Butter – ½ tsp (optional)
Water – 2 ½ cups

Procedure

In a pressure cooker, add sweet corn kernels, chopped vegetables and cook in medium flame for 2-3 whistles.
Cool them and blend to form fine puree.
In another pan, add butter, onion, Iyurved’s daily nutrition savoury spread and saute well.
Now add the sweet corn-vegetable puree and cook for 2-3 minutes.
Then add water and cook it in the medium flame for 4-5 minutes.
Finally season with pepper and serve!!

1 cup – 180 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein).

5. Tomato soup

Tomato soup is a South Indian tomato rasam dish that is especially good for newborns who have a cold or cough. When they are unwell, it makes digestion simpler and promotes a quick recovery. This also improves immunity, aids digestion, and stimulates appetite in children. It not only calms the stomach, but it also tastes great. It can be served as a soup or combined with steam-cooked rice for children. (Reasons for loss of appetite and 5 foods to increase your child’s appetite)

Tomato soup recipe by Iyurved — Tomato soup

Ingredients

Ripen tomatoes – 2
Pepper corns – ½ tsp
Cumin seeds – ¼ tsp
Garlic – 2 cloves
Iyurved’s daily nutrition savoury spread – 1 tbsp
Oil – ¼ tsp
Coriander leaves – to garnish
Water – 1.5 cups

Procedure

In a saucepan, add water and boil the tomatoes for 5-10 minutes.
Switch off the flame and let it cool down. Then peel the skin off the tomatoes and keep it aside.
In another pan, roast the pepper, cumin seeds, garlic and grind them along with the peeled tomatoes to form a smooth paste.
Then heat the saucepan with oil, add tomato paste, Iyurved’s daily nutrition savoury spread and cook for a minute.
Add water and boil for 5 minutes on low flame.
Garnish with coriander leaves and Serve!!

1 cup – 53 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein).

6. Drumstick / Moringa leaves soup

Drumstick Leaves Soup/Moringa Leaves Soup is one of the delicious, healthy recipe of soups for infants, toddlers, and lactating mothers made with drumstick leaves and a few spices. Moringa leaves are high in antioxidants, protein, calcium, iron, and vitamins, including Vitamin C. Moringa is an excellent superfood for boosting immunity in children and adults, as well as treating constipation.

Drumstick/ Moringa leaves soup recipe by Iyurved — Drumstick/ Moringa leaves soup

Ingredients

Fresh drumstick leaves – ½ cup
Chopped Onion, tomato – 1
Chopped Garlic – 3 cloves
Pepper corns – ¼ tsp
Iyurved’s daily nutrition savoury spread – 1 tbsp
Cumin seeds – ¼ tsp
Coriander – to garnish
Oil – ¼ tsp
Water – 2 cups

Procedure

Wash the drumstick leaves in clean water.
In a pressure cooker, add oil, cumin seeds and let it splutter. Then add garlic and pepper corns and saute them.
Then add onion, tomato, Iyurved’s daily nutrition savoury spread and saute them well until it is golden brown.
Add washed drumstick leaves and mix well.
Add water and pressure cook the ingredients for 4-5 whistles in the medium flame.
Once it is done, separate the soup with the help of strainer in a bowl.
Serve!!

1 cup – 81 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein).

These healthy recipe of soups can be added to a child’s diet, but they should not be the main source of nutrition. Soups should never be used as a meal replacement.

PRODUCTS:

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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 Ayurvedic spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Kids & Teens Daily Nutrition Savoury Spread

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

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2 Ways to add nutrition to YOUR kid’s food while travelling

October 10, 2021December 22, 2022 | Srilekha

Picnics and vacations are always funtastic and we make many memories along the way. There are several checklists to consider while travelling with children, particularly when it comes to food. Snacks, snacks, and more snacks are the best way of keeping children’s hands and mouths occupied on road trips. Snacks that travel well, keep kids entertained and energized for adventure on the trip. It’s challenging enough to feed nutritious food to kids at home, but it’s even more difficult when the restrictions are relaxed and fast food alternatives abound on a family vacation. Although it might be difficult to ensure your children get proper nutrition on the travel, it is certainly do-able! Here are a few simple ways to incorporate nutrients into your child’s food along the journey. (Travel foods for babies)

How to add nutrition to your child’s food in the easiest way possible?

During the exciting journey, you can add nutrition to foods consumed by children by including :

Kids Daily Nutrition Chocolate Spread
Kids Daily Nutrition Savoury Spread

This unique product is fortified with 5 Ayurvedic herbs, 7 Nuts and seeds, Zero preservatives and No palm oil. It provides Daily Nutrition for kids & teens to help support Immunity, Bone strength, Brain development, weight gain, digestion, lack of appetite and overall growth.

You can take this preservative-free health food on the go to make sure your child receives his or her daily nutrition. All you need to do is – take a spoon of this spread and mix or spread them on foods. It’s so simple.

How to ADD them TO my child’s HOTEL/ travel foods?

Children can eat it in most commonly consumed foods and acquire their daily nutritional benefits.

1 serving of Daily Nutrition Chocolate Spread= 3.17g of protein with 122 calories for healthy weight gain, bones, brain, immunity and growth

1 tbsp of Daily Nutrition Savoury Spread= 6g of protein with 126 calories for healthy weight gain, bones, brain, immunity and growth

Homemade travel snacks for kids

Kids are fussy eaters. When they are on a road trip or vacation, the last thing on their minds is nutrition; all they want is a nice snack. It is your responsibility as a parent to make sure that your child does not eat junk food. When it comes to snacks for kids, you may have to choose between health and flavour, and taste usually wins. You can try these easy snack recipes for your kids, that not only adds taste but also have good nutritional benefits. These snacks may be made and carried during the journey. (12 Ideas for Healthy Snacks that kids can make with you)

Makhana for kids by Iyurved — Roasted Makhana

Makhana for kids is an amazing seed. A perfect travel snack for kids. This food is high in vital elements such as vitamins and minerals, as well as being light and easy to digest when travelling. (Check recipe)

Pumpkin seeds crackers with millet recipe by Iyurved — Pumpkin seeds millet crackers

Crackers are always easy to munch snacks for kids. This can also be made more nutritious food for kids by adding pumpkin seeds and nuts. Pumpkin seeds are a great bunch of nutrients such as healthy fats, vitamin K, magnesium, manganese, zinc, copper, and phosphorus. (Check recipe)

Recipe of home-made protein bar by Iyurved — Home-made protein Bar

Kids are thrilled to travel, and you know how energetic kids can be! They run around and climb everywhere, which takes a lot of energy. That is why energy bars for kids are the ideal option! Improves muscle strength, strengthens bones and is an excellent storehouse of protein and also nutritious food for kids. (Check recipe)

There’s no doubt that laddus are always kids favourite!! They are quick-to-eat, low-mess, high-energy, and healthy snacks for youngsters. You may store it in box and can easily carry as your child can receive required nutrients in just one tiny laddu (Check recipe )

Feeding your child while travelling doesn’t have to be a stressful experience! You can carry Iyurved daily nutrition spread and assure that you and your child enjoy your vacation without worrying about meals with just a little effort on your side!!

PRODUCTS:

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

Check more products for: Immunity, Gut health, Digestion, Eyesight, Weight, Brain development, Sleep, Bones and Overall growth

(shipping in India and Singapore only)

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

Check more products for: Immunity, Gut health, Digestion, Eyesight, Weight, Brain development, Sleep, Bones and Overall growth

(shipping in India and Singapore only)

Join Iyurved group for FREE CONSULTATION
Foods and Remedies by a Nutrition Expert

12 nutritious and easy food recipes for kids

October 5, 2021December 23, 2021 | Srilekha

The Corona pandemic has brought us many ups and downs, and we never expected to be trapped inside for so long. This period, however, has allowed us to reconnect with our family and spend quality time together. While being able to work from home was a lifesaver for working parents who were able to keep their children and jobs safe throughout the pandemic, it has also put a lot of pressure on mothers to fulfil the nutritional requirements of their fussy eaters. Growing children require a well-balanced and nutritious diet. However, children are often picky eaters with unpredictable eating patterns. This article provides easy food recipes to help your picky eater satisfy his/her nutritional needs.

Major concerns in growing kids

There are two major concerns that are commonly observed in growing kids :

1. Fussy eating habits

Eat very little
Eat only a few types of food
Prolongs meal time
Refuses to try new foods

2. Lack of appetite

Not gaining weight
Having digestion related issues
Don’t eat food on time

However, this concern can be overcome by introducing preservative-free health food through easy food recipes or eating directly.

A) daily nutrition CHOCOLATE SPREAD FOR GROWING KIDS

You can include Kids Daily Nutrition Chocolate Spread in common and easy food recipes consumed by kids. This unique health food is made with clinically proven ingredients to support Immunity, strong bones, Brain development and Overall growth. It has 5 Ayurvedic herbs, 7 Nuts and seeds, Zero preservatives, zero refined sugar and No palm oil. (7 Health foods for kids daily nutrition)

1 serving of Daily Nutrition Chocolate Spread gives 3.17g of protein with 122 calories

Children can eat it in most commonly consumed foods and acquire their daily nutritional benefits.

Bread toast: Use it as a healthy bread spread.

Millet crepe / Pancake: Spread daily nutrition chocolate spread on the crepe/pancake – Recipe.

Roti: You may use it as a healthy roti spread.

Avocado Banana Pista Chocolate Mousse: Along with the other ingredients, use a tablespoon of daily nutrition chocolate spread – Recipe.

Biscuit: Mix daily nutrition chocolate spread to the biscuit dough – Recipe.

Oat chocolate bar: To make the bar more nutritious, add a spoonful of daily nutrition chocolate spread – Recipe.

B) DAILY NUTRITION SAVOURY SPREAD For Healthy weight gain of child

You can add Kids Daily Nutrition Savoury Spread in common and easy food recipes consumed by kids. This unique health food is made with clinically proven ingredients good for Healthy weight gain, Appetite, Eczema, Digestion, Immunity, Strong bones, Brain development and Overall growth. It has 5 Ayurvedic herbs, 7 Nuts and seeds, Zero preservatives and No palm oil. (5 foods being the reason of weight gain & growth in children)

1 serving of Daily Nutrition Savoury Spread gives gives 6g of protein with 126 calories

Children can eat it in most commonly consumed foods and acquire their daily nutritional benefits.

Watermelon paratha: Add daily nutrition savoury spread to paratha/ roti dough – Recipe.

Moong Dal Cheela: Mix daily nutrition savoury spread in the cheela batter to enhance its nutritive value – Recipe.

Sabudana Kheer: You can mix daily nutrition savoury spread to kheer – Recipe

Pumpkin Pancake: Adding a tbsp of daily nutrition savoury spread enhance flavours and provides added benefits – Recipe

Sesame jaggery Laddu: You can add daily nutrition savoury spread in laddu too- Recipe.

Indori poha with millet recipe by Iyurved

Indori poha with millet: Its so easy to add a spoon of daily nutrition savoury spread to the poha – Recipe.

Along with these easy food recipes, you can mix this heath food in roti/ pizza dough (Atta), dosa/ idli/ cheela batter, curries/ veggies/ dal/ puree/ cerelac/ cereal/ pasta sauce etc. If the child likes can be served directly too.

PRODUCTS:

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

Check more products for: Immunity, Brain development, Sleep (for hyperactive kids), Weight gain, Eyesight, Digestion, Eczema, Dyslexia, Speech delay, Hormones and Overall growth.

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Foods and Remedies by a Nutrition Expert

10 easy dinner recipes In India for kids of all ages

September 23, 2021October 16, 2021 | Srilekha

Most parents are often confused as to what to feed their babies for dinner. Unlike breakfast and lunch, dinner has an impact on a child’s sleep too. As a result, extra care must be taken while choosing dinner recipes for babies because putting your baby to sleep is one of the most difficult chores you must accomplish every day. If your kid is breastfed and has been introduced to solid meals, then he/she most likely eat a range of items for dinner. Purees, cereal, rice, fruits, and so forth. As a result, make sure his/her dinner is nutritious, filling, and easy to digest while still maintaining his sleep cycle. Here are few tips and easy, healthy dinner recipes in India for babies and toddlers.

Some tips to keep in mind before feeding dinner for babies:

It is better to introduce new foods at breakfast or lunch rather than at dinner time. This helps to identify any food allergies in babies.
Avoid snacks and processed foods – baked goods, ready to eat meals which are high in refined carbs, sodium, and transfat.This not only makes them feel full, but also has long-term health consequences.
Choose foods that can be easily digested by babies at night.
Make sure to feed them dinner at least two or three hours before their bedtime.
Always prepare and store baby foods in clean and sterilized steel or glass containers and avoid containers made up of plastic.
Use steel cups to introduce water rather than a feeding bottle to bring out the transition in growing babies.

Dinner recipes in india for babies and toddlers:

6 Months Baby Dinner Recipes:

Solids are introduced to the babies at this stage after indicators of physical development such as adequate head and neck control, curiosity in meals are observed. Digestive enzymes are also produced at this stage, which helps digestion. At this age, babies are exclusively breastfed, with solids introduced once or twice a day. As a result, introducing solids around dinner time is not recommended for a six-month-old baby which may lead to colic, digestion related issues and allergies. (6-month baby food chart)

7-9 Months Baby Dinner Recipes:

Solid feeding was limited to only twice a day in the sixth month. However, by the seventh month, the infant has tried a variety of foods and is ready to go up to three solid meals each day including dinner. The frequency of breast milk can be reduced and solids can be increased at the end of the ninth month. (7 Foods to increase breast milk )

You may have noticed that your kid is easily bored these days and prefers to play with her meals. That’s your cue to start introducing a lot of diversity into her diet. It is important to make wise dinner choices for babies which are easy on their stomachs. Look at few 7-9 month babies dinner recipes in India.

1. Apple khichdi recipe:

Ingredients

Apple -1/2 cup
Rice – 1/4 cup
Cinnamon – 1/4 tsp
Water – 3/4 cup

Procedure

Prepare apple puree.
Soak the rice in water for 15 minutes, rinse.
In a pressure cooker, add rice and water and cook for 2-3 whistles.
Once it cools down, add apple puree and cinnamon powder and mix well. Serve!!

2. Carrot oats porridge recipe:

Ingredients

Oats – 1/4 cup
Carrot puree – 1/4 cup
Jeera/ pepper powder – 1/4 tsp
Water – 2 cups

Procedure

In a pan, add water and bring it to a boil.
Add oats and cook well.
Once cooked, add carrot puree (grind grated carrot with 5 tsp of water) and mix well.
Finally, add jeera/pepper powder along with turmeric and stir well. Serve!!!

3. Ragi porridge recipe:

Ingredients

Sprouted ragi flour – 1/4 cup
Water – 1 cup

Procedure

In a pan, add water and sprouted ragi powder and mix well without any lump formation.
Place the pan on the stove and cook well.Keep stirring to prevent sticking to the bottle of the pan.
Once it is thick, turn off the stove.
Cool and serve!!

Also, check 8 amazing health benefits of Ragi.

10-12 Months Baby Dinner Recipes:

As your baby moves through this stage, you may notice that he or she becomes less interested in food as mealtime approaches. Most moms interpret this as a symptom of decreased appetite. The truth is that it isn’t the baby’s appetite that has reduced – it’s his/her interest in foods. ( Baby feeding schedule for 9-12 months old)

By now, your child has tried nearly all of the foods you prepare at home and has expressed an opinion about the ones they like or dislike. Hence, adding spices also helps in boosting the flavour of the baby’s food. The babies also develop an interest in self-feeding. So choose foods which help them to self-feed.

4. Plain masala khichdi recipe:

Ingredients

Rice- 1 cup
Toor dal – ¼ cup
Ghee – ½ tsp
Iyurved’s daily nutrition savoury spread – ½ tbsp
Jeera, cinnamon, clove – ¼ tsp
Sliced onion – 1
Water – 4.5 cups
Salt ( Not recommended for babies below 1 year of age)

Procedure

Wash the rice, toor dal. Soak rice and dal in water for 30 minutes. Drain the water.
In a pressure cooker, add ghee, jeera, cinnamon, clove and onion followed by Iyurved’s daily nutrition savoury spread and sauté.
Then add rice, dal and water to the pressure cooker.
Cook in the medium flame for 5-6 whistles (depending upon the consistency that you prefer)
Cool, remove spices like clove, cinnamon, mash well and feed your child.

1cup – 300 calories
Additional nutrition benefits ( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

5. Beetroot idli with chutney recipe:

Beetroot Idli with chutney recipe by Iyurved

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.

6. Jowar dosa recipe:

Ingredients

Rice- ½ cup
Jowar – ¼ cup
Urad dal – ¼ cup
Ghee – ½ tsp
Iyurved’s daily nutrition savoury spread – ½ tbsp
Water – 4.5 cups
Salt ( Not recommended for babies below 1 year of age)

Procedure

Soak rice, jowar and urad dal for 3-4 hours. Grind it to make a thick paste. Keep it for rest overnight for fermentation.
Add Iyurved’s daily nutrition savoury spread (order here). Mix it well.
Take a dosa pan and pour the batter.
Cook both the sides until it’s crisp and serve!!

1 dosa – 49 calories
Additional nutrition benefits ( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

1-2 years Baby Dinner Recipes:

Reaching the age of one is a huge milestone for both the infant and the parents. As your child continues to develop, his or her life will change, and the most significant change will be in the area of food. Except for those restricted foods, your baby should be eating most household meals by now, and you can feed him or her whatever you make for the rest of the family, with less salt and spices. It is during this stage that babies become more picky eaters and are at risk of nutritional deficits. As a result, it’s critical to ensure that the baby’s nutritional needs are met on a daily basis.

7. Vermicelli Pulao recipe:

Ingredients

Vermicelli – 1/2 cup
Chopped onion, tomato – 1
Grated ginger – 1 tsp
Grated carrot – ½
Chopped Capsicum – ½ tsp
Garam masala – 1 tsp
Ghee – ½ tsp
Iyurved’s daily nutrition savoury spread – 1 tbsp
Pepper powder – ½ tsp
Water – ¾ cup
Salt – a pinch

Procedure

In a pan, add water and bring it to a boil.
Add ghee, salt and vermicelli and cook it.
Meanwhile in another pan, add ghee, ginger, onion and sauté well.
Add Iyurved’s daily nutrition savoury spread, then tomatoes, carrot, capsicum and cook for some time.
Now add garam masala, pepper and cooked vermicelli and mix.
Serve!!

1 cup – 165 calories
Additional nutrition benefits ( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

8. Pumpkin pancakes with millet recipe:

Pumpkin pancake with millet recipe by Iyurved

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.

2+ year Baby Dinner Recipes:

At the age of two, your child’s appetite will most likely rise, and you will notice him consuming whatever is placed in front of him. As this is a period of growth and development, it is your responsibility as a parent to ensure that his nutritional needs are met.

9. One-pot veggies rice recipe:

Ingredients

Rice – ½ cup
Chopped onion -1
Chopped Capsicum – ¼
Cauliflower – ¼ cup
Soy chunks or tofu – ¼ cup
Garlic – ½ tsp
Grated ginger – 1 tsp
Ghee/ olive oil – ½ tsp
Iyurved’s daily nutrition savoury spread – 3 tbsp
Cumin seeds – ½ tsp
Water – 2 cups
Salt – 1 tsp

Procedure

Heat ghee/olive oil, add cumin seeds, ginger and garlic.
Then add onion, veggies and sauté well.
Add Iyurved’s Daily Nutrition Savoury Spread (order here) and mix well. Once done for 5 min, add rice and Sauté for two more minutes.
Add water and cook in the medium flame for 3-4 whistles.
Serve!!

1 cup – 215 calories
Additional nutrition benefits ( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

10. Cheese paratha with millet recipe:

Cheese paratha with millet recipe by Iyurved

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.

Common FAQ’s related to dinner for babies and toddlers:

1. What is the right time to introduce dinner to babies?

You may need to experiment with the time schedule to ensure that your kid is getting enough to eat. Dinner should preferably be served two to three hours before the nighttime bottle and her usual bedtime.

2. What are the foods to avoid for babies during dinner?

Avoid foods high in sugar and salt, such as canned foods, processed meats (such as sausages, hot dogs, and ham), and frozen dinners should be avoided. Give foods that are cooked properly. Avoid fresh vegetables and high-protein foods such as meat, egg, and spinach for dinner because they take longer to digest and may interrupt your child’s sleep.

3. When to introduce water or breastmilk to babies after dinner?

Water can be given to the babies: 10-15 minutes after dinner. Babies who are still breastfed or bottle-fed can be fed with milk one hour after dinner or 30 minutes before bedtime. (Right time to introduce water for the baby)

4. Is it true that introducing solids at dinnertime causes constipation in children?

When a baby first starts eating solid foods, he may become constipated (hard stools). It could be induced by high-starchy foods like rice, unripe bananas, apple sauce and potatoes etc. If your baby becomes constipated, change to whole wheat or barley cereal instead of rice cereal, and avoid unripened bananas and sweet potatoes. And, of course, moderation is a golden rule as an excess of any food might cause indigestion. (10 foods that help constipation in kids)

Dinner time is crucial, and adequate care should be taken when feeding them, as the consequences might be seen as late as midnight. So, don’t force the child to eat something if they don’t like it, even if it is highly nutritious. Choose foods that are easy to chew and swallow. Make sure the food is cool before serving.

You can try these 10 dinner recipes in India for babies and enjoy your journey of motherhood and try more varieties of foods for your baby which is not only tasty but also nutritious and wholesome.

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Improves muscle strength and body weight with high protein (6g protein in 1 serving)
Strengthens bones and improves height being rich in calcium
Boosts brain due to high omega-3 and natural brain herbs
Builds immunity due to presence of antioxidants and proven immunity herbs
Increases breast milk supply for lactating moms also provides folic acid for baby development

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10 AMAZING HEALTH BENEFITS OF BOTTLE GOURD/ LAUKI

September 15, 2021February 18, 2023 | Srilekha

Right since our childhood, we have always heard that green vegetables are the healthiest and it is important to consume them every day. Amongst them, bottle gourd/lauki is one and it’s known for its nutritional powerhouse and health benefits. However, when it comes to babies and children, we always think twice before giving them any food. There are many parents who wonder if they may give their newborn bottle gourd or lauki. The answer is yes, you can totally give them. So, let’s look into the nutritional information and the amazing health benefits of bottle gourd and its juice for babies and toddlers.

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WHEN CAN I GIVE MY BABY BOTTLE GOURD FOR THE FIRST TIME?

Bottle gourd is a simple to digest vegetable that can be given to kids as young as six months old. When you first start, use steamed bottle gourd puree. Begin with 1 tablespoon of bottle gourd puree and progressively increase the amount as the baby grows. Of all the vegetables, this is perhaps the least reactive.

As it’s easily digestible, it is preferred for babies, the elderly, and the sick. The majority of the bottle gourd is water, with the rest containing important vitamins and minerals.

Bottle gourd – Nutritional value

Bottle gourd contains 15 calories per 100 g with 96 percent water content. It is high in dietary fibre, vitamin C, riboflavin, zinc, thiamine, iron, magnesium, and manganese, and low in saturated fat and cholesterol. (Food with B vitamins and why do you need them?)

Nutritional information of bottle gourd — Nutritional information of Bottle gourd / Lauki

10 Health benefits of bottle gourd for babies and toddlers:

Here are proven health benefits of bottle gourd for babies and toddlers:

1. Great source of vitamins and minerals

Bottle gourd is an excellent source of vitamins and minerals such as vitamin C, vitamin B, vitamin A, vitamin E and iron, folate which are important for a child’s growth and development. Parents must ensure that their children, especially infants, have a well-balanced diet to avoid nutritional deficiencies. Therefore, feeding your baby bottle gourd is an excellent option to start with.

2. Treats constipation and diarrhea

Bottle gourd acts as a natural laxative and helps to alleviate constipation and diarrhea in babies. This is due to the vegetable’s high water and fibre content, which aids in the cleaning of the digestive tract and facilitates bowel movement. (Home remedies and foods for constipation in kids)

3. Reduces acidity in babies

The bottle gourd is used to treat stomach ulcers. When a baby has indigestion, they can develop acidity. In most cases, indigestion causes the stomach to create more acid than is required, resulting in acidity. Bottle gourd can help to decrease this.

4. perfect thirst quencher

It is a great thirst quencher for kids because it contains roughly 96 percent water. It also prevents fatigue and keeps the body cool and rejuvenated in summers by lowering the body’s heat. ( What is the right time to introduce water for baby?)

5.Excellent deworming food for babies

Bottle gourd seeds are one of the traditional remedies for worms in the intestine. Bottle gourd seeds can be boiled, ground into a paste, and given to babies (not more than 2 teaspoons). (Deworming foods for kids)

6. Good for urinary infection

Infections of the urinary tract are fairly prevalent in babies. One of the causes for this is because the baby’s body does not have enough water. Infections can occur if there isn’t enough water to clear the bacteria out of the urinary tract. Feeding your baby bottle gourd on the regular basis can reduce Urinary tract infections.

7.Protects liver

Infants are more likely to develop liver illnesses such as jaundice or hepatitis. Feeding bottle gourd which is rich in vitamin C to your babies helps to remove toxins and also protects the kidneys and liver from oxidative damage.

8. Good for heart health

Bottle gourd/lauki has a store of essential minerals and trace elements that help in maintaining good heart health in babies as well as adults. Its low sodium and high potassium content help to lower cholesterol levels, control blood pressure and promote adequate blood flow to the heart.

9. Great stress reliever

One of the health benefits of bottle gourd is its inherent capacity to relieve stress. Bottle gourd has a significant quantity of choline, a neurotransmitter that aids in the improvement of brain functioning and the prevention of stress, depression, and other mental illnesses. This has a relaxing impact on both children and adults.

10. Promotes skin health

The high antioxidant – Vitamin C in bottle gourd helps to treat skin allergies and rashes in kids and create a youthful glow. Not only does including this vegetable in your diet help but putting its juice to your face offers you an instant, healthy glow. (What are the causes for acne in kids and how to treat them?)

Health benefits of bottle gourd juice for babies and toddlers:

Not just the vegetable but also its juice offers numerous health benefits. Bottle gourd meaning in hindi – lauki is quite popular for its juice. Let’s look into the benefits of lauki juice.

The benefits of lauki juice are not confined to the body and skin; it is also beneficial to the hair. Premature hair greying in children is most common these days and is mainly due to nutritional deficiencies. Early in the morning, drinking a glass of bottle gourd juice can help prevent the formation of grey hair. ( Reason for hair fall in kids)
Sesame oil mixed with the juice is an excellent remedy for insomnia. It’s a good idea to massage the scalp every night with this preparation. (not recommended for babies below 1 year)
If your kids suffer from mental illness, epilepsy or stomach acidity or indigestion as well as mouth ulcers then bottle gourd juice is a great remedy.
The bitter form of bottle gourd is used as a cardiac tonic, a poison antidote, and a tonic for bronchitis, cough, asthma, and liver illnesses. You can give a teaspoon of this juice to your babies.
A glass of bottle gourd juice mixed with a pinch of salt can help minimize sodium loss from the body (salt can be avoided for babies below 1 year of age).
Bottle gourd juice is an alkaline mix that helps to reduce the burning feeling in the urinary tract.
Benefits of lauki juice, extracted from leaves is also proven medicine for jaundice.

Steps to prepare bottle gourd/ lauki juice:

Following are the steps for making lauki juice: (Summer drinks for kids)

Cut off a piece of the end and taste it first, then proceed. Using a lauki that has a bitter flavour is not recommended.
Then, peel off the entire skin from the lauki, and cut it into little pieces. Mix them in a blender.
Black pepper and salt can be added to suit your tastebuds. You can also increase the flavour by adding mint leaves, ginger to your juice. ( Avoid pepper and salt for children below 1 year of age)
You can also add a few drops of lemon or amla to the lauki juice to enhance its flavour and antioxidant content.
Combining other veggies with lauki juice is not recommended because it may have a detrimental impact on your health.

Before giving your infant bottle gourd, there are several precautions to follow:

Baby’s age: When a baby is about 6 months old, bottle gourd can be introduced to his or her diet. It is critical to introduce semi-solid foods during this stage for the baby’s health and development.
How to offer bottle gourd to your baby: Peeling the hard outer covering, cutting it into little pieces, and heating them is one of the best ways to provide bottle gourd to your baby. The vitamins in it are washed out during the boiling process, so don’t boil it. Steaming is a better option.
How much bottle gourd to feed: The amount of bottle gourd to use is determined by the baby’s age. When the baby is at the age of six months, only a couple of tablespoons are required. As the infant grows, you can increase the amount of bottle gourd.

More and more parents throughout the world are adopting bottle gourd into their baby’s diets as they learn about the lauki nutrition benefits. Bottle gourd, on the other hand, should not be consumed uncooked because it might be detrimental to the stomach and intestines. (7 foods to boost immunity in kids)

In conclusion, bottle gourd is beneficial to both the physical and mental health of your children. It will make a world of difference if you incorporate it into the baby’s weekly menu.

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8 Common Nutritional Deficiencies in Children

September 10, 2021January 12, 2023 | Srilekha

Have you ever wondered why your child gets sick or has health difficulties despite having a full plate of food? Do you think that plate provides all the essential nutrients that the child requires? Nowadays, malnutrition is most prevalent and is found to be associated with common nutritional deficiencies in children.

Most parents make the mistake of believing that just because their child eats three meals a day means he or she is getting all of the nutrients needed for growth and development. But, a well-balanced meal consisting of all the important vitamins and minerals is all that the child needs. So, let’s understand what is nutritional deficiencies, symptoms, nutritional deficiencies diseases and foods that help to overcome them.

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What are nutritional deficiencies?

The child’s body needs a sufficient amount of vitamins and minerals to grow properly and be able to fight and avoid diseases. We refer to these nutrients as micronutrients.

While some are made naturally by the body, the majority come from the foods your children consume. Malnutrition, also known as nutrient deficiency, occurs when your child’s body does not get or is unable to absorb the necessary amount of nutrients.

Signs and symptoms of nutritional deficiencies in children

Nutritional deficiencies cause health-related problems which can be difficult to detect while your child is young but become more apparent as they develop. Immune deficiency, stunted bone development, delayed brain growth, weariness, digestive troubles, and even early dementia are few common nutritional deficiencies symptoms.

Apart from these common symptoms, nutritional deficiencies diseases also exhibit symptoms such as :

Lethargy
Loss of attention
Dry skin/hair
Depression/ Anxiety
Delayed speech
Weight loss
Hyperactivity
Frequent cold or flu

8 Common nutritional deficiencies in children

Here is a list of some common nutritional deficiencies in children, their symptoms and dietary sources:

1. Calcium deficiency

Every cell in your body requires calcium to function properly. Calcium helps to mineralize bones and teeth, which is especially important during periods of rapid growth. Calcium is also a signalling molecule, so a deficiency can cause problems with your child’s heart, nerves, and muscles.

You should never take more calcium than you need. Calcium levels in your blood are strictly controlled, therefore any excess is stored in your bones as calcium phosphate. As a result, your bones will release calcium if you don’t get enough of it from the diet.

HeALTH CONCERNS caused due to calcium deficiency

In many cases, a calcium deficiency is not accompanied by symptoms. However, rickets in children and osteoporosis in the elderly are two prevalent forms of calcium deficiency that cause weaker and more fragile bones.

Dietary sources of calcium

Here are some of the calcium-rich foods that you should include in the diet:

Milk and dairy products like cheese and yogurt
Moringa
Ragi (8 amazing benefits of Ragi)
Vegetables like cabbage, mustard, broccoli, lady’s finger
Seeds like poppy, chia and sesame
Almonds
Makhana/ Lotus seeds
Amaranth

2. Iron deficiency

Iron deficiency is one of the most common nutritional deficiencies in children. However, it is even more common in picky eaters and toddlers who have weaned from breast milk. (Iron deficiency in children)

Iron is a vital mineral that is found in abundance in red blood cells. Also, iron attaches to haemoglobin and aids oxygen transport between blood cells. It also aids in the production of RBCs.

There are two types of dietary iron – Heme and Non- heme iron. Heme iron is found in animal sources such as red meat and is easily absorbed in the body. Non-heme iron can be present in plant and animal foods, but it is difficult to absorb.

Vegetarians and vegans mostly consume plant sources having non-heme iron which is less absorbed. Hence they are more likely to develop iron deficiency.

HeALTH CONCERNS caused due to iron deficiency

Anemia is the most common nutritional deficiency in children. The common symptoms of anemia include pale skin, fatigue, weakness and tiredness, poor appetite, craving for strange things like ice, dirt and paint, slower growth and development, behavioural issues, frequent infection.

Dietary sources of iron

The best sources of iron both heme and non-heme are listed below:

Heme iron sources:

Red meat
Shellfish
Organ meat
Sardines

Non-heme iron sources:

Beans
Green leafy vegetables like broccoli, spinach, kale
Seeds like pumpkin, sesame, flax and hemp
Dried fruits like raisins, prunes and apricot
Fruits like apple, pear and pomegranate
Legumes

3. Vitamin D deficiency

Vitamin D is a fat-soluble vitamin that acts in the body like a steroid hormone and is produced on exposure to sunlight. It aids iron, magnesium, zinc, and phosphate absorption. It also aids calcium absorption and helps in the formation of strong bones and teeth. Not just bones and teeth, vitamin D also builds immunity in the body and fights off attacking viruses and bacteria. (Vitamin D and calcium for building strong bones in kids)

HeALTH CONCERNS caused due to Vitamin D deficiency

The deficiency of vitamin D prevents the absorption of calcium in the body. Calcium deficiency causes disorders, such as hypocalcemia and hypophosphatemia (rickets), as well as the weakening of bones, certain types of malignancies and lowered immunity. It may also cause growth delay, bone loss and there is an increased risk of fractures.

Dietary sources of Vitamin D

Sunlight is the natural source of Vitamin D. However, other dietary sources of vitamin D are:

Cod liver oil
Fatty fish such as salmon, mackerel, sardines
Egg yolk
Banana
Milk and milk products
Fortified cereals
Mushroom
Ragi

4. Vitamin A deficiency

Vitamin A is a fat-soluble vitamin that is important. It aids in the formation and maintenance of healthy skin, teeth, bones, and cell membranes, as well. Also, it creates eye pigments, which are essential for vision. For Vitamin A to travel to the required parts of the body, like the retina at the back of the eye, it has to partner with another mineral- Zinc.

Dietary vitamin A comes in two forms:

Preformed vitamin A (Retinol): It is derived from animal sources.
Pro-vitamin A (Carotenoid): It is obtained from plant sources.

HeALTH CONCERNS caused due to Vitamin A deficiency

A lack of vitamin A or vitamin A deficiency can cause both acute and chronic eye damage, leading to blindness. Vitamin A deficiency can also weaken the immune system and increase mortality, especially in children and women who are pregnant or lactating.

Dietary sources of Vitamin A

The dietary sources of vitamin A are:

Organ meat
Fish liver oil
Sweet potatoes
Carrot
Green leafy vegetables

Orange-coloured fruits and vegetables like carrots, mangoes, apricot, and sweet potatoes are rich in vitamin A, hence helps to protect your kid from any eye disease.

5. Vitamin B9-Folate deficiency

Vitamin B9, also known as folic acid or folate, is an essential component for the growth and development of the human body. Folate aids in the formation of DNA and RNA, as well as protein metabolism. Dietary folate is also necessary for the production of healthy red blood cells. And it is especially important in times of fast growth, such as during pregnancy and the development of the foetus.

HeALTH CONCERNS caused due to Vitamin B9-Folate deficiency

Folate deficiency in children and babies can cause brain and spinal cord underdevelopment, growth issues, anaemia, and congenital defects. (7 brain-boosting foods for your child)

Dietary sources of Vitamin B9-Folate

The sources of Vitamin B9 include:

Green leafy veggies
Fresh fruits
Nuts
Beans
Fortified cereals and bread
Seafood
Eggs
Peanuts

6. Vitamin B12 – Cobalamin deficiency

Cobalamin is important for the production of blood cells and to sustain healthy nerve cells in the body. However, vegetarians and vegans may not obtain enough vitamin B12 in their meals and may need to take a B12 supplement. (Foods with B vitamins and their importance)

HeALTH CONCERNS caused due to Vitamin B12 – Cobalamin deficiency

A vitamin B12 deficiency causes megaloblastic anemia. The diseases caused by nutritional deficiencies of Vitamin B12 can also lead to a number of symptoms including weakness, exhaustion, constipation, a decreased appetite, and weight. Failure to meet the minimum requirements can also show negative effects on the nervous system and nutritional deficiencies symptoms such as confusion, depression and dementia.

Dietary sources of Vitamin B12 – Cobalamin

The sources of Vitamin B12 include:

Dairy products
Fish
Meat
Beef liver
Fortified cereals
Egg

7. Zinc deficiency

Zinc is an important mineral for healthy growth, digestion, sex hormone development, and immunity in children. A deficit can have an adverse effect on your child’s hair, skin, and nails, as well as his or her cognitive function and height.

HeALTH CONCERNS caused due to zinc deficiency

Loss of appetite and decreased growth and development in babies and children are early signs of zinc deficiency. They may be angry and sluggish. The immune system of the body may be compromised, causing wounds to heal more slowly and incompletely.

Dietary sources of zinc

The sources of zinc include:

Pumpkin seeds
Sesame seeds
Beans
Peas
Lentils
Grains such as amaranth, oats, wheat
Fruits such as avocado, berries
Cashews
Peanuts

8. Magnesium deficiency

Magnesium is an important mineral in the human body. It’s not only important for bone and tooth structure but it’s also involved in over 300 enzyme processes.

HeALTH CONCERNS caused due to magnesium deficiency

The diseases caused by nutritional deficiencies of magnesium include type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis. Abnormal heart rhythm, muscular cramps, restless leg syndrome, tiredness, and headaches are the most common magnesium – nutritional deficiencies symptoms. (How magnesium can help to balance hormones in teenagers?)

Dietary sources of magnesium

The sources of magnesium include:

Whole grains
Nuts
Dark chocolate
Green leafy vegetables

Almost every vitamin can be lacking in some way. However, the aforementioned flaws are by far the most prevalent. Children, young women, the elderly, vegetarians, and vegans appear to be the most vulnerable to a variety of deficits.

Eating a well-balanced diet rich in full, nutrient-dense foods is the greatest approach to avoid deficiencies. Supplements, on the other hand, maybe essential for people who cannot get enough from their food alone.

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5 foods to manage hormone imbalances in kids and teens

September 9, 2021January 12, 2023 | Vandita

Food choices have a direct effect on hormone levels in the body. Consuming refined or processed carbohydrates such as white flour, bread, pasta, pizza, and white rice raises blood sugar levels in the body, resulting in hormone imbalances.

Whole grains like amaranth, buckwheat, barley, and other high-fiber diets, on the other hand, can regulate blood sugar spikes and manage stress by making hormones happy. They do so by releasing serotonin, a relaxing neurotransmitter in the brain.

Ayurvedic herbs including Manjishtha, Turmeric, and Neem, in addition to nuts and seeds, have been shown in studies to aid children manage stress, anxiety, and hormone imbalances.

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Hormone imbalances:

These hormones are abundant in a newborn baby and gradually decrease over time. They flare up again during puberty, causing dramatic physical changes in teenagers’ bodies. In the process of puberty, teenagers go through a lot of physical changes as well as hormonal changes.

Some physical changes are regulated by changes in the levels of hormones. These 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). Weight increase, acne flare-ups, height gain, hair loss, and behavioral changes such as anxiety, hyperactivity, and short-temperedness are all symptoms of hormone imbalances.

Few ayurvedic herbs are beneficial to children and can assist to alleviate their problems while also balancing their hormones.

Hormone balancing foods:

Nuts:

For your hormones to function properly, the right amount of good fat is essential as your hormones thrive on fat production. Nuts such as peanut, cashew, and almonds are good sources of the same. Almonds have great estrogenic activity. Therefore, it impacts our endocrine system and regulates our major body glands. Whereas, cashews and peanuts have healthy phytoestrogens.

Seeds:

Sunflower, pumpkin, and melon seeds are excellent sources of healthy fats. Vitamin E, antioxidants, magnesium, zinc, potassium, and vitamin K are all abundant in them. These aid in the body’s estrogen and progesterone levels being balanced. Not only that, but they’re beneficial to your overall health because they aid digestion, cell growth, and keep your nervous system in good shape.

Turmeric:

Turmeric’s anti-inflammatory qualities are well-known. Furthermore, it aids in the management of hormone imbalances by regulating estrogen metabolism. It provides excellent liver support. Curcumin, the main ingredient in turmeric, has been found in studies to help the liver detoxify. This improves the liver’s ability to flush out harmful poisons that cause hormone imbalances. It is quite important. Curcumin has also been shown to help with puberty initiation in the event of delayed puberty in a few trials.

ASHWAGANDHA

Ashwagandha is a plant that acts as an adaptogen. It is an excellent stress reliever and can be extremely beneficial for adolescent girls. Researchers believe that its root contains sleep-inducing compounds that can help people sleep better naturally. It also causes an increase in the level of acetylcholine, the most important neurotransmitter linked to increased brain power.

Also check, Health benefits of ashwagandha for kids

Shatavari

Shatavari is an Ayurvedic herb containing multifold health benefits for women. It contains vitamins A, B1, B2, C, E, calcium, magnesium, and folic acid. Flavonoids in it help regulate cellular activity and fight off free radicals that are the primary cause of oxidative stress. Shatavari also helps in balancing the hormones. It can assist to regulate the menstrual cycle and relieve the symptoms of premenstrual syndrome (PMS) and menstrual cramps. It is also useful in cases of unusual or severe bleeding.

Aloe vera

Aloe vera juice is proven to provide immediate pain relief during monthly cycles. The Aloe Vera plant is water-dense. It is the best way to detox your body. This plant keeps the body hydrated and provides a way to flush out impurities. It is a rich source of antioxidants, which helps fight free radicals and lowers oxidative stress on your body. Aloe Vera is proven to clean toxins from the liver. It also decreases irritation in the stomach and intestine.

Moringa

Moringa leaves are one of the healthiest diet foods as it is an excellent source of protein, vitamin B, vitamin C, iron, vitamin A, magnesium and fibre. It helps in boosting moods, reducing the period cramps, helps skin and hair, reduces constipation, and improves bone health and eye health. Though it’s better to eat fresh moringa leaves, soaking moringa powder in water and drinking it can help ensure that nutrients are absorbed more effectively.

Also check, Foods for increase breast size

Foods to avoid:

Refined sugar:

Refined sugar and carbs can cause substantial hormonal imbalance. Sugar causes the body’s most critical hormone, Insulin, to malfunction. Insulin interacts with a number of other hormones in the body, including estrogen and testosterone. Furthermore, it depletes vitamin B levels in the body, leading to anxiety and sadness over time.

Greatest source of sugar in the average kid’s diet are sugary snacks and beverages like cookies, cakes, candies, fruit juice, soda, and sports drinks. Everything that the child picks up to eat today has strains of added sugar in some form or the other.

Preservatives:

Most of the packaged food companies are adding artificial preservatives to delay spoilage and contamination in foods. To clearly define, artificial preservatives such as nitrates, benzoates, sulphites, sorbates, parabens, formaldehyde, BHT, BHA and several others can cause serious health hazards. Hormone imbalances, hypersensitivity, allergy, asthma, hyperactivity, neurological damage are some hazards.

REfined oil:

Broadly speaking, all natural and useful elements are removed from oil during the refining process. This is bad for your hormones, digestive system, and respiratory system, and ultimately has a negative impact on your general health.

How to feed all these foods to Teens?

Now the question arises how to include all these bitter Ayurvedic herbs, nuts, seeds and antioxidants in your child’s diet?

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Saturated vs unsaturated fats

September 8, 2021October 6, 2021 | Srilekha

For many years, the word “fat” was associated with unhealthy eating. It is better to avoid them as much as possible. Although, many of us have made a move to low-fat meals. This choice did not, however, make us healthier because we cut out on both good and bad fats. You might be thinking, “Isn’t fat harmful to your health?”. But, fats are a crucial source of energy for the human body. Therefore, this article outlines the difference between saturated fat vs unsaturated fats, as well as how to eat healthily.

What are dietary fats?

Dietary fats are a significant energy source. It aids vitamin and mineral absorption. Moreover, fat is essential for the building of the cell membranes, cell walls and nerve sheaths. Blood clotting, muscle movement, and inflammation are all dependent on it. The fats stored in tissues are also essential for thermoregulation and insulation of the body.

Some fats are superior to others in terms of long-term health. Monounsaturated and polyunsaturated fats are good fats to consume while synthetic or tailor-made trans fats are on the list of bad fats. Whereas saturated fats occupy a midway ground.

Also, knowing the difference between saturated and unsaturated fats, their sources and possible health effects can help you make better cooking and shopping decisions.

Saturated fats

These are usually solid at room temperature. Coconut oil and ghee are the two main examples of saturated fats that have various health benefits.

Ghee is a loaded source of fat-soluble vitamins like A, D and K. Ghee is a pure form of fat and contains no casein, making it perfect for dairy-intolerant people. It also contains gut-friendly enzymes which help in its easier digestion. While coconut oil has omega 6 fatty acids, but no omega 3 fatty acids and no trans fats. Both ghee and coconut oil help improve brain function, digestion and metabolic function.

Sources of saturated fats:

Animal meat – cuts of meat that are rich in fat
Poultry – Chicken and egg yolk
Dairy products – cheese, butter, whole milk, cream
Plant oils – Palm and Coconut oil (Benefits of coconut oil)
Processed meats – sausages, hot dogs
Pre-packaged snacks – chips, pastries, cookies, crackers

Saturated fat in your diet – Why limit it?

The sources of saturated fats are mostly unhealthy, but, contrary to popular belief, saturated fat is not a bad thing. It can be part of a heart-healthy diet when consumed in moderation.

Risk of heart disease:

Healthy fats are essential for the body’s energy and other functions. Consuming excessive amounts of saturated fats might lead to a buildup of cholesterol in the blood vessels (blood vessels). High saturated fat foods increase LDL (bad) cholesterol. Cholesterol that is too high in LDL increases your risk of heart disease and stroke.

Add extra kilos to the body:

It is abundant in many high-fat foods, such as pizza, baked products, and fried dishes. So, eating too much of these foods might lead you to gain weight by adding extra calories to your diet. Every gramme of fat provides 9 calories. Therefore, it is more than twice as much as carbs and protein combined.

Unsaturated fats

These are considered a healthier form of fat and must be consumed for body and brain development. These fats are liquid (oil form) at normal temperature. They can also be found in solid foods.

Mono-unsaturated fats:

Sources of monounsaturated fats include:

Olive oil
Avocados
Peanut oil
Most seeds and nuts

Poly-unsaturated fats:

Polyunsaturated fats are necessary for the body’s proper functioning. In addition, polyunsaturated fats aid in the movement of muscles and the coagulation of blood. These fats are not produced by the body, therefore you have to consume them in the form of food.

Omega-3 and omega-6 fatty acids are two forms of polyunsaturated lipids. In terms of heart health, omega-3 fatty acids are advantageous. (Why should you add omega-3 foods to your kid’s diet?)

Best sources of Omega-3 fatty acids:

Fatty fish – salmon, tuna, mackerel, sardines
Flaxseeds and their oil
Soybeans
Oysters
Walnuts (5 reasons why kids should consume every day)
Seeds such as sunflower, chia and hemp

Best sources of omega-6 fatty acids:

Canola oil
Safflower oil
Soybean oil
Walnut oil
Sunflower oil
Corn oil

According to a recent study, there is some indication that polyunsaturated fats may lessen the risk of heart disease. Therefore, it is ideal to choose them in place of saturated fats. Also, there has to be a balance between omega-3 and omega-6 fatty acids for maximum benefit to health.

Trans fats:

Trans fats are a type of unsaturated fatty acid that have been turned from a liquid state to a more solid state by food processing. They are mostly used is all processed foods- cheese spreads, donuts, chips, dips, cakes, cookies etc since they are solid in state and can help hold the shape of food item.

Meat and dairy from ruminant animals, such as cattle and sheep, contain natural trans fats, often known as ruminant trans fats. When bacteria in the stomachs of these animals eat grass, they produce trans fats. Several studies have shown that moderate intake of these trans fats from animal sources is not detrimental.

Health risks associated with trans fats:

Heart disease risk may increase with artificial trans fats. Also, they seem to increase the amount of LDL (bad) cholesterol without increasing the HDL (good) cholesterol levels. In addition, people consuming more trans fat have a higher risk of insulin sensitivity and developing diabetes.

Sources in diet:

Most trans fats in your diet come from partially hydrogenated vegetable oils. Because they are inexpensive to produce and have a long shelf life. There is a range of processed foods that include trans fats. The partly hydrogenated oil should not be added to the processed goods as a result of the FDA’s 2018 ban. They are no longer GRAS. Although this restriction has been partially implemented, many processed foods still contain trans fats.

Saturated fat vs unsaturated fats

Here are few differences between saturated fat and unsaturated fats:

Recommended levels of fat intake:

According to the World health organization (WHO), total fat intake should not exceed 30% of total energy intake. Also,

lower saturated fat consumption to less than 10% of total energy intake
lower trans-fat intake to less than 1% of total energy intake
Replace the saturated fat food list with unsaturated, particularly polyunsaturated fats.

Tips for a fat-friendly diet:

The following are some simple strategies for people to regulate their fat consumption in their diet:

Choosing low-fat dairy over full-fat dairy, or lean meat over fatty pieces of meat.
Avoiding foods that claim to be fat-free . To replace the fats, many of these items contain added sugars and refined carbs. However,it’s possible that these additives can raise caloric consumption without adding any additional dietary value.
Know about saturated fat content by reading nutritional labels such as the reference intake (RI) on the front of packages.
Foods high in trans fats and sodium (processed foods) should be avoided
When cooking, use steaming or boiling rather than frying.
Changing to fats that are good for you. Unsaturated fats are abundant in foods like sardines, avocado, and walnuts. These may help with brain development, immune system strength, and heart health. (Foods to boost immunity in kids)

How to replace saturated fat sources with healthier ones?

Fats are important for your body. Hence, eliminating them from the diet will not be a great option. You can introduce healthy fats to your diet with a few simple modifications.

Replace bad fats with good ones
saturated fat vs unsaturated fats
saturated fat sources — Saturated fat vs unsaturated fats: Replace bad fats with good ones

You do not have to eliminate fat from your diet. However, you should be cautious about the amount and type of fat you consume. Also, keep in mind that fat contains a lot of calories. Choose unsaturated fat-rich foods instead of saturated fat-rich foods, not in addition to them.

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The Weight Gain Diet CHART: 8 Recipes for Gaining Healthy Weight

September 6, 2021April 6, 2023 | Shilpi

For many people, losing weight is an excellent goal, but not for everyone. Even if your slim figure is admired and envied by many, it is critical that you maintain a healthy weight. There are numerous reasons why you would want to gain weight. Despite the fact that being overweight is a more well-known cause of health concerns, being underweight can also cause problems. In this article, you will find some foods and weight gain diet chart also including indian styles to add on some kilos to your body. In this article, you will learn about recipes and foods to increase weight as well as how to create your own dietary plan for healthy weight gain.

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Feedback from parents

What is the meaning of being underweight?

Being underweight means that you are below the recommended weight range as per your gender, age and height. The body mass index (BMI) is a typical method for determining whether or not a person’s weight is within a healthy range. Using weight to height ratio, people can calculate their body mass index (BMI). A BMI of 18.5–24.9 is usually recommended. An underweight person with a BMI of less than 18.5 may need to gain weight. There are, however, instances in which an individual can have a low BMI and still be healthy. Some characteristics, such as muscle mass, are not put into account by the BMI measurement. This can cause a healthy individual to be overweight. In general, a person’s BMI gives a good indication of whether they are in a healthy weight range or not.

Stress, bad eating habits, irregular meals, lack of physical fitness, and genetics are some of the most prevalent reasons why people are unable to put on weight and maintain their weight gain.

Also check, Reason for not gaining weight

RISKS ASSOCIATED WITH BEING UNDERWEIGHT:

Having a low body weight carries a number of health hazards. Unhealthy eating habits are often to blame for being underweight in many circumstances. This can lead to malnutrition, which has its own concerns. So, for example, a deficit in vitamin D could be detrimental to your bones health.

Calories must be consumed in adequate quantities each day in order for the body to function properly. A diet that is too low in calories might lead to:

Nausea and fatigue
hair and skin concerns

Being underweight can also lead to the following:

Impaired immune system
Bone disorders
Infertility
Developmental problems
Abnormal eating habits
Higher infection risk

This is a reference Weight and Height Chart for Indian Boys and Girls upto 5 years of age.

*Weight in Kg and Height in cm.

*Weight in Kg and Height in cm

7 tips to follow for a healthy weight gain:

You can follow a proper weight gain diet plan for putting on weight. In addition to increasing caloric and protein consumption, it is also necessary to maintain a healthy balanced diet without eating too many items that may have a lot of calories but little nutritional value. Following tips can help:

Also check, What are some nutritious weight gain foods for kids

Select foods that are both calorie-rich and nutritious

To gain weight, you should not begin consuming high-calorie unhealthy food. Junk food typically provides mainly calories from fat and sugar. They don’t contain any nutrition.

INCLUDE Nuts, Dry Fruits and Seeds AND SEEDS IN YOUR DIET:

If you’re watching your weight, nuts like peanuts, almonds, cashews are a good choice. It is rich in nutrients as well as fiber, minerals, beneficial oils, and antioxidants. Even nut butters are nutritious. (Why are nuts so important?) If you compare them to dairy butter, they are richer in good fatty acids and calories. Also, seeds such as pumpkin, sunflower and flax seeds are rich in minerals and antioxidants. Nuts and seeds are must to add in weight gain diet chart in Indian culture.

Also check, How seeds are a good source of protein?

Eat AT REGULAR INTERVALS:

Include at least three snacks with your three main meals, so that you can consume more calories in a reasonable amount of time. For this to happen, you must eat at regular intervals so that the food can be digested and there is room for additional food to be consumed. Therefore, having a snack every two hours is a smart idea. And Indian snacks always hold their room in the belly.

Also check, How to increase your child’s appetite?

Consume healthy fats and oils:

Oils that include both mono- and poly- unsaturated fats, coupled with a lower level of saturated fats, should be included when making healthy choices. A suitable choice is vegetable oils such as sunflower and olive, nut oils such as peanut, and rice bran oil.

Also check, What is saturated fats?

Drink High Calorie Smoothies or Shakes:

If you have a low appetite, you might want to go for a high calorie shake or smoothie rather than a large meal. Shakes & smoothies provide nutrient dense calories without making you feel full. High calorie smoothies help for weight gain.

Include in SOMe Physical Activities or Weight Training:

It is important for kids to include in some of the physical activities like, cycling, walking/running, swimming etc. on a daily basis. This helps kids to digest foods and creates space for their next meal. For adults, weight training at least 3 times a week helps in adding healthy weight to the body. In addition, weight training also helps in gaining and maintaining lean muscle mass.

Also check, 7 Foods to gain healthy weight for kids

CHOOSE RIGHT SNACKS:

Snacking in between the meals is a good way to add some calories. You should consume snacks ideally two hours after a meal. A snack should provide at least 200 kcal and not stuff you up, so that you enjoy a meal later.

Weight gain diet CHART:

You can refer to this diet plan for weight gain in India or make your own diet plan as per your choice and taste.

Time OF THE DAY	Snack/MEAL Options
Early Morning:	Milk/Tea with whole grain cookies
Breakfast	Multigrain Paneer Sandwich with Milkshake/ Pancake
Mid morning Snack	nuts & seeds/ smoothie
Lunch	2-3 rotis, dal, green salad, vegetable curry & full cream curd/ Quinoa peas pulao with curd
Evening snack	Milk/Tea with ragi cake/ banana & apple muffins
Dinner	Paneer paratha with curd/ sprouts or millet Pizza
Bed Time Snack	Milk or a handful of nuts

Healthy Weight gain diet plan

Here are some healthy food recipes for weight gain:

SmoothieS:

Below are a few weight gain recipes for smoothies .

Walnut Banana and apple smoothie

This is one of the best smoothie recipes to gain weight. Bananas contain lots of nutrients and vitamins that help to speed up your metabolism. Apples are a great source of carbs that provide you with a boost of energy right away. Having too much of it, though, might lead to extra weight gain. Walnuts are a rich source of healthy monounsaturated fatty acids, phytosteroids and the amino acid L-arginine. So, walnuts supply both additional calories which are essential for muscle regeneration and growth.

Strawberry avocado smoothie

Avocados are rich in vitamins, minerals, healthy fats, and fiber. Strawberry contains natural sugars and adds more carbs which help in weight gain. It’s one of the best smoothie recipes for weight gainers out there!

Multigrain paneer sandwich:

The consumption of white bread may contribute to weight gain, while the consumption of multigrain or whole wheat bread is even better. Because of this, it is beneficial to choose healthy breads such as bran, oats, rye and whole wheat bread. Vitamin A, Vitamin B6, Vitamin C, calcium, iron, folate, and magnesium are all found in whole wheat Paneer sandwiches. A breakfast of a protein-rich whole grain Paneer sandwich, a banana, and a glass of milk are some of the foods to increase weight in a healthy way. This way the weight gain diet chart with interesting recipes can be made more nutritious.

Cheese paratha with millet:

When it comes to cheese, even little servings may pack a punch when it comes to calorie count. This recipe of cheese paratha with millet helps to add nutrition and serves as the weight gain foods for kids.

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

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Sprouted moong bhel:

It is a common recipe in weight gain diet chart Indian style. Despite the fact that it’s a snack, it is packed with nourishment. This provides enough energy and stamina because it is packed with calories and protein, together with fiber.

One-pot veggies dish:

As a vegetarian, you may not have the protein and carbohydrate content of meat. However, you may gain weight and stay healthy by eating the correct vegetables in the right quantities. Pumpkin, beets, potatoes, corn, peas, and yam are some of the vegetables that help in weight gain and are included in the weight gain foods for kids. Weight gain diet chart including indian dishes stuffed with fresh veggies always adds a healthy option.

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

Ragi and broccoli cutlets:

Ragi aids in weight gain, bone and tooth development, and overall growth in kids. It is commonly given to kids as their first food. Adding vegetables creates a classic recipe for weight gain diet chart plan Indian style. (Why is Ragi known as a superfood?)

Easy one-pot pasta:

Pasta has a moderately high calorie count, making it beneficial for weight gain. It is an easy, minute made and kid’s favourite recipe.

Before planning a weight gain diet chart, keep the following in mind: include healthy foods while avoiding excessive sugar and salt consumption.

There are a few do’s and don’ts when it comes to adding foods and drinks to your daily diet to gain weight. You should avoid drinking fluids such as water, tea, or coffee before lunch, since they will make you feel full and decrease your appetite.

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