Fiber rich food for Digestion

April 23, 2021January 7, 2023 | Vandita

Digestion is amongst the most common concerns in kids today. This is primarily due to the food choices and not taking fiber rich food. Most of the meals nowadays comprises easy-to-consume options. Mostly include plain roti, yellow dal, potato, bread, white rice, pasta, cake, soup, noodles, cookies. While these food choices don’t lack nutrition entirely (if made at home). But they do miss out on an essential macro-nutrient- Fiber.

Fiber is the non-digestible carbohydrate. It is responsible in keeping our digestion healthy and regular. Lack of fiber rich food in diet may cause constipation, which is a nutrient deficient disease. The usual cycle of digestion is between 1 to 1.5 days. However, with the current food choices, this time has become 4 days. So even though your child may be regular, he might still be 4 days late (constipated).

Fiber travels to the large intestine without being digested. it also helps to flush out toxins like excess cholesterol, lead, mercury etc. that get released from food. In the absence of this, these waste products get reabsorbed by the body. fiber is also the food for the good bacteria living in the large intestine (gut). (What are some foods for health gut?)

In older times, humans had the capacity to consume 100g fiber since plants were more accessible than hunting animals for survival. This has reduced to 1/10th now. Just with the addition of Banana Stem, a child can meet the daily fiber requirement considerably. it is a fiber rich food with around 60% fiber, which is a god-sent solution to improper digestion. (Some more fiber rich foods)

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Banana stem

it is extremely high in Vitamin B6, which keeps haemoglobin high, gives ample energy and helps kids fight weakness, fatigue and crankiness. Lower haemoglobin results in lower cognition in kids and this can carry on till later in life.
Learn to make an easy dish using Banana stem

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Make it EASY to feed a daily dose of vegetables, greens, dal, and prebiotics and probiotics. 1 serving of Veggies and Dal powder equals 30-50g of fresh food. Helps to provide daily nutrition for Immunity, Brain, Digestion, Bones, Healthy Weight, Height, Eye health and Growth. Get yours now!

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food for kids to gain weight: 7 super nutritious foods

March 18, 2021April 6, 2023 | Divya shukla

As commonly as we hear about obesity in children. It will be surprising to know that many have to look for tips on weight gain for kids. Some also look for foods for kids to gain weight. Children who are underweight usually don’t have very good appetite or they fill themselves with snacks or fast-foods. So, the requirement of essential nutrients for a body is never fulfilled. Many parents associate lack of weight gain to lack of eating also. While this can be true, however, there can be many reasons for not gaining weight among kids.

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Feedback from parents

The most common reason to not gain healthy weight is lack of consumption of healthy and nutritious food for children to meet body requirements. By making some small changes in children’s eating habits throughout the day, you can help them to increase (quality) calories they get. If the child is a good eater, then there is less to worry about lack of weight gain. It will eventually happen with age and for as long as it doesn’t, its not detrimental to health. Thus, foods for kids that can help to gain weight must be incorporated into their diet.

If the child is a fussy eater, then the challenge is to feed nutrient dense high calorie food. It is important for kids to consume calories which come packed with necessary fats, carbs, proteins, fibre, vitamins and minerals. Reducing drinks at mealtimes is also a quick tip to enable higher consumption of nutritious food for children. As water or drink can fill up the tummy sooner than it is ought to. Other tips include, introducing four or five tiny meals instead of offering three big meals and encouraging a few healthy snacks over the day. These are some of the co win efforts that can really help. With this, child will not only gain weight but also get a healthy and active body.

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

Also check, Reasons for loss of appetite

Foods for kids to gain weight

Some nutritious Indian foods for kids to gain weight that can be included in your kid’s diet are mentioned below:

Banana:

Bananas are one of the best foods to increase weight, as they are high on potassium, magnesium, calcium and Vitamin B9. The fruit is also rich in carbohydrates and is a source of instant energy. Bananas are fairly high in natural sugar, which enables a quicker energy supply than other foods. It is also a high calorie food compared to many other fruits and thus can help in to gain healthy weight. A cup of apple slices has about 55-60 calories, while a cup of banana slices has around 130 calories, however both are nutritious. (Recipe for Banana muffin)

Potato

Each potato packs about 4 grams of fibre and 4 grams of protein, which keeps kids feeling full. Being a simple carb which is easy to digest, Potatoes can also raise instant energy levels. To pack more nutrition to this food, it is preferred to consume them with their skin, which adds fibre and other nutrients to the diet and makes one of the favourite and best foods for kids to gain weight. Consuming sweet potato is also a more nutritious alternative with similar calorie intake. (Recipe for fries)

Eggs:

It is are packed with high quality proteins and healthy fats. Eggs are nutritious food for children to eat that can help when they are trying to gain weight. The egg yolk is imperative to meet the demands of the body for healthy fats. It provides a significant amount of protein as well as Vitamin B2, phosphorus and vitamin D. Adding two eggs to the diet provides 120 calories along with 12g of protein and so much more nutrition for the body.

Also check, Signs of protein deficiency in kids.

Milk:

Milk and other dairy products contain protein and calcium, essential for weight gain and muscle building. If the goal is weight gain, whole milk can be the best option since it has a good amount of protein along with some saturated fat. Researchers believe that whey protein can be a dependable source of consuming protein to support muscle repair and development (how to make whey at home?). Additional studies have found that milk or whey and casein combined, can lead to greater mass gain than other protein sources. (Recipe for whey protein buns). Cheese and cottage cheese are other nutritive sources of high calories. This food for kids can effectively help to gain weight.

Nuts and Seeds:

These are among the best foods to increase weight. Nuts and nut butters are absolutely the right choice if you are looking for some foods for your kids to gain weight. Just one small handful of raw almond contains 170 calories, 6 grams of protein, 4 grams of fiber and 15 grams of healthy fats. Pistachios, walnuts, cashews, sunflower seeds, pumpkin seeds, chia and flax seeds too are high in fat and calories and are one of the best foods for teenage weight gain and provide the essential fat for the brain. (Recipe for nut cookies or cake) or (Recipe for nut chocolate)

Soy:

Soy foods are said to be high in calories, which means they are the most nutritious food for children and can help them to gain weight. 1/2 cup of soy nuggets/ granules will give about 100 calories. Soy protein is a great product to include in the diet to help with weight gain.

Know some more weight gain foods for kids.

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What is prebiotics foods: Super Easy Pre-Biotic Fiber

February 3, 2021August 12, 2021 | Vandita

What is prebiotics foods and and why it is important to include it in your daily diet?

GUT <> PRE-BIOTIC <> GOOD BACTERIA >> BAD BACTERIA
What is prebiotics foods?
Prebiotic is a food which is not fully digested in the body and reaches the large intestine (commonly known as GUT). The good bacteria in the large intestine eats this food and flourishes. Good bacterias multiply and win over the bad bacterias (disease forming)

Moong Daal (Mung Bean)

It is an outstanding prebiotic. It has been used in Ayurveda for over 1000 years to make medicine for digestion.

Other than being a food for the bacterias in the Gut, it is the most powerful antioxidant amongst all lentils, and is also loaded with many micro-nutrients. Mung bean is also extremely high in Protein, which digests slowly and keeps the kids energetic and Fit.

Due to these powerful results, billion dollar companies in the west are moving to Moong Daal (Mung bean) to prepare plant-based non-veg. protein which is more nutritious than original. (What are other easy protein sources for kids?)

Soaked Mung bean can be cooked for a longer while with extra water into a soup or blended into a paste of Dal for small kids. Its so rich in good bacterias and fibre that it helps in easy digestion and manages gas, colic, bloating in kids.

Without removing the cover of the mung bean, it can be prepared as Khichdi (porridge), Wrap, Cheela (pancake), Dosa or a paste to add in bread dough for all age-groups. (How to feed nutrition to toddlers?)

Recipe for Spinach Lentil wrap:

1cup whole mung bean (soak overnight) and blend/purée with spinach leaves (boiled or not) and enough water to make pancake like (not too runny) batter (Does soaking lentils or beans benefit health?)
Add salt, pepper and carrom seeds (optional)
Spread on hot non-stick pan (add drops of oil to cook). Covering the wrap helps to cook faster and better.
Flip to cooks on other side.
Take off the pan and serve with sauce or dressing (recipes of some super healthy homemade spreads)
Stuff and roll with cheese, lettuce or salad leaves, grated carrot, mashed avocado, sliced tomato, cabbage and/ or other veggies or
Just serve plain.

Recipe for Mung Bean Soup

1 cup mung beans of any variety (wash and soak in double water for 8 hours or overnight)
4 cups water for cooking
1 teaspoon turmeric powder
3/4 teaspoon cumin powder
1 teaspoon ghee (optional)
Salt as per taste (no salt for babies under 12 months)

Add soaked mung bean to 4 cups water along with turmeric, cumin and put to boil in a pressure cooker or covered container. Once it whistles twice or is completely cooked and cooled, take it in a mixer to grind it to a paste. Add some ghee on top. Serve warm.

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Foods and Remedies recommended by a Nutritionist expert.

Protein Requirements: Beetroot Methi Paratha

October 24, 2020August 27, 2021 | Divya shukla

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. everything requires protein, From digestion to immunity, from hair to nails,. the protein requirements is decided at 0.8 gm per kg of body weight.

A Paratha that meets 50% Fiber and 50% Protein Requirements for your child for better digestion and stronger muscles.

Recipe of beetroot methi paratha

A child weighing 30kg requires 15g of Fibre and 25g of Protein everyday.

Ingredients: Beetroot, fenugreek leaves, wholewheat flour, carom seeds.

Beetroot:

Beetroot are one of the natural antioxidant rich foods that helps in enhancing your kid’s immune system. They are loaded with vitamin A, B vitamins, vitamin C and vitamin E and minerals like iron, magnesium, which help to prevent several diseases, especially diarrhea which is most common in kids. It also has an anti-inflammatory compound called betalain, which helps to protect the liver from oxidative damage and inflammation. : Beetroot is one of the liver healthy foods as it helps protect the liver from oxidative damage and inflammation. It Increases liver’s natural detoxification enzymes. It works effectively to prevent deposition of fat in the liver (What are free radicals?)

whole grain:

Whole grains are nutritious foods for kids as they are powerhouse of energy and rich in carbohydrates, protein, iron, fiber, iodine, magnesium, zinc, folate, riboflavin and vitamin E. All these nutrients help in overall growth and development of kids.

Fenugreek leaves:

They are rich in vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins A, B6, and C, and are a rich storehouse of many minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Fenugreek leaves are a rich source of vitamin K as well.

Carom seeds:

contain about 305 calories, 25 grams of fat, 16 grams of protein and 43 grams of carbohydrates per 100 grams. They also contain vitamins B1 and B3, and minerals like sodium, potassium, calcium, iron and phosphorus.