10 Tips to Develop Healthy Eating Food Habits in Kids

November 22, 2022January 19, 2023 | vandana

Do you find your little ones always munching or snacking something like chips or cookies? Are they really fond of junk foods that make you worried about their health? Do you have a hard time making your children eat nutritious foods like fruits and veggies? Most frequently, unhealthy eating or binge-eating patterns begin in childhood. If not addressed early, these patterns can persist and occasionally result in difficulties down the road and end up resulting in eating disorders like anorexia, binge eating or obesity in the future. Keep reading to find out how to help kids break bad eating habits and develop healthy eating food habits in kids.

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Why do kids go for Junk food?

According to the National Diet and Nutrition Survey, 92% of kids consume more saturated fat than is recommended, 86% eat too much sugar, 72% eat too much salt, and 96% don’t consume enough fruits and vegetables. Nowadays, Kids are considerably more aware of the options available on the market that suit their tastes than they were a few years ago. While playing games on their parent’s phones or watching TV, kids notice advertisements for new foods being offered at their favourite fast-food places. The benefits of their three healthy meals will be compromised if they snack on unhealthy foods, thus this habit needs to be broken as soon as possible.

Also, Check: Eating disorders in children

tips to DEVELOP healthy eating FOOD routine

Here are some tips you can take to get your kid back on the right track if they indulge in more unhealthy food than is necessary.

1. Healthy Snacks option:

Start with opting for a healthy snack instead of junk food. Give your little one a bowl full of fruits topped with some honey and dry fruits. You can also add some whipped cream and strawberries to make it tastier and more colourful.

Also check, Gut healthy Foods

2. Follow the schedule for snacks too:

When meals and even snacks have a regular, time and plan, a healthy routine is established. If your kids eat whenever they feel like it, they can overeat since they won’t be hungry when it’s time for a meal.

3. Positive Environment:

Having family meals together creates a positive environment and allows kids to pick up healthy eating habits by observing others in the family.

Also check, Healthy eating for children

4. Be a role model:

By observing the people and environment around them, children can learn a lot. Therefore, if they observe you eating unhealthy meals, this will set a bad example. Maintain a healthy eating food diet as much as you can and set a better example for your children. Teach them of the advantages of a healthy diet.

Also check, Brain development foods for children

5. Restrict screen time:

Children who watch television often consume more than they actually need, which raises the possibility that they may grow up to be obese and make poor eating choices.

Also check, Screen time and eye health concern

6. Stop using junk as a bribe:

Stop using junk food as a bribe, if you want your kid to do some chores. This will inculcate a mindset where the kid will think that he needs to act good to get what he wanted and will have a very unhealthy relationship with the food. Kids shouldn’t associate good behaviour with eating calorie-dense, unhealthy meals.

7. Keep your kids hydrated:

Your toddler may occasionally be motivated to get a snack solely out of boredom rather than actual hunger. Many times, giving them a glass of water during snack time will be sufficient to satisfy their appetite.

8. Go on shopping together:

Taking your children shopping and teaching them how to read labels and choose nutritious and healthy eating food helps to introduce healthy eating food habits in them at a young age. They will be able to discriminate between what is healthy and what is bad for their health, and these children will grow up to be mindful eaters.

Also check, Foods for healthy body and hair

9. Become creative:

Limiting or cutting down on junk can initially upset the kids. Therefore, to make up for it, be creative in how you give wholesome snacks and meals. Give them fruits and veggies cut in different shapes or make a cartoon out of it. Decorate it with some honey, dry fruits, cream or cheese to make it look more appetizing.

10. Start practising a healthy lifestyle

Just as much as they require a balanced diet, growing children also require the recommended amounts of sleep. Poor sleep directly influences food choices because it disrupts the rhythm of the hormones ghrelin and leptin, which can decrease appetite. Similarly, sitting idle can cause them to develop food cravings. Therefore, instead of allowing your children to play video games, set out some time in your schedule to take them outside to play.

Also check, Food recipes for 1 year old

Healthy fOODS that Provide daily nutrition for KIDS

1.Bitter gourd:

Bitter gourd is a rich source of vitamins and minerals. It contains iron, magnesium, potassium and vitamins like A and C. It contains twice the calcium of spinach and beta-carotene of broccoli. Various antioxidants and anti-inflammatory compounds are present in bitter gourd.

2.Sprouted black chana:

Sprouts are low in calories and rich in fiber, enzymes, protein and other micronutrients. Black Chana contains a wide range of phytochemicals including carbohydrates, amino acids, proteins, flavonoids, iron, phosphate, chloride etc

3.Beetroot:

Beetroots are rich in B vitamins, iron, manganese, copper, magnesium, potassium and also contain betalains (a class of antioxidants), that helps in reducing free radicals and inflammation in the body. It helps in proper digestion, boosts immunity and improves blood circulation.

4.Giloy:

It is a shrub and an essential herb in ayurvedic medicines. Giloy is used to treat a wide range of health conditions. It contains important plant compounds like terpenoids, alkaloids, lignans, and steroids. Research shows that these compounds have antimicrobial, anti-inflammatory, antioxidant, and antidiabetic properties which not only helps in boosting immunity, but Giloy stem can also help improve digestion, reduce constipation, acidity, gas and bloating. It works well for people with a weak digestive system.

5.Shallaki:

Shallaki is rich in carbohydrates and calcium, thus helping in bone growth and improves appetite. It also has strong anti-inflammatory properties which help to fight against inflammatory disorders of the digestive tract. Shallaki has cooling, healing, rejuvenating properties and blood purifying properties.

6.Sendha namak:

Sendha namak is higher in minerals than table salt. Also known as rock salt, it is unrefined salt. The magnesium and potassium present in rock salt help balance the sodium levels to maintain the body’s natural mineral proportion. Rock salt also contains iodine naturally

7.Sprouted moth bean:

It has highly nutritional content. Rich source of protein, carbohydrates, calcium, Iron, potassium, Magnesium and B vitamins; it should be a part of your daily diet plan. Soaked and sprouted increases its nutritional value and makes it more digestible.

8.Black pepper:

Black pepper is an outstanding source of vitamin K and manganese. Studies show that it is also rich in calcium, Iron, zinc, Copper, Chromium and dietary fiber. Apart from this it contains many health promoting components such as flavonoids, terpenes, tannins and alkaloids.

9.Rice protein:

Rice protein is protein that has been taken from rice. Provides the body with nutrients called amino acids. It helps in muscle strength and muscle soreness and is good for skin and hairs too.

10.Tapioca starch:

Tapioca is a delicious starch extract derived from the cassava plant. High in dietary fiber tapioca helps in digestion and constipation. Fiber bulks up the stool, which may help move it through the digestive tract, thereby eliminating constipation, bloating, and intestinal pain. It is also rich in protein, calcium iron and vitamin K, all of these supports the overall growth of kids.

11.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 a good source of soluble dietary fiber and has been shown to reduce, or eliminate constipation.

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8 Easy Khichdi recipes for babies, toddlers and kids

August 21, 2021January 23, 2023 | Srilekha

Are you wondering what to feed your child? Or, Is your child on solids and do you want to introduce more healthy and wholesome food to add extra calories and protein to his/her diet? Then there’s no need to look any further. Here’s a list of 8 easy khichdi recipes for babies, toddlers and kids.

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What is khichdi?

Khichdi is an easy, simple and nutritive one-pot meal that a mother may prepare in a flash for her child. It is also called a stress-free one-pot meal because of its ease of preparation. This simple yet flavorful dish has marked its existence since the time of the emperors and has come a long way from the royal kitchens of India.

Usually, khichdi is prepared by a combination of rice and lentils. Ingredients such as vegetables, spices, ghee etc., make it more tasty and nutritious. It’s also a versatile dish, as khichdi can be prepared in a variety of ways. (How dal benefits our health?)

Since it is enjoyed by all ages – children, adults, the sick and the well, men and women, the wealthy and the poor, it is known as comfort food. In addition, more reasons for khichdi, being called as comfort food is its ease of preparation, digestion and the health benefits it renders. (Healthy & nutritious recipes for kids.)

Benefits of khichdi FOR CHILDREN:

Khichdi is gluten-free, easy to swallow, cook and digest. (What is gluten free diet for kids?) Khichdi is served as an ideal meal for babies because of the following benefits:

Rice provides carbohydrates, lentils provide protein, and veggies provide vitamins and fibre, making khichdi a perfect recipe for a growing baby who requires energy and proteins during her first year of life.
Gluten-intolerant babies can also consume khichdi.
Usually, a spoonful of ghee, which is a natural laxative, is commonly served alongside khichdi. This aids in smoothening the bowel movements in babies. (Homemade ghee can be given to babies once they complete one year of age).

Khichdi recipes for babies can be made entirely of overcooked rice, lentils, and salt, with no spices. Because babies are still learning to chew, a soft diet of overcooked, mushy khichdi can be one of the first solid foods they try. If your infant doesn’t like khichdi right away, try it again a day or two later. It takes time for the child to adapt to any new flavours. Use a pinch of salt as newborns should not be given too much salt or sugar during their first year of life. (What are other solids foods for babies?)

Khichdi recipes for babies can also include oats, sabudana, dalia/ broken wheat, millets, fresh veggies such as carrot, pumpkin, broccoli etc., and greens like spinach and fenugreek with few spices.

8 easy and TASTY khichdi recipes:

1. Plain khichdi recipe:

Plain khichdi is one of the simple khichdi recipes made with rice and moong dal. You can introduce this plain khichdi first to your child before providing khichdi’s made out of veggies. First, start with dal and rice separately and then go for this plain khichdi.

Plain khichdi recipe by Iyurved — Plain Khichdi Recipe

2. Vegetable dal khichdi recipeS:

The vegetable khichdi is a blend of vegetables, rice and moong dal. It can include vegetables like vegetables such as carrots, pumpkins, broccoli, potato, beans, beetroot, and peas. You can give these vegetable dal khichdi recipes to babies after introducing the plain khichdi. Vegetables add additional vitamins, minerals and antioxidants to the baby’s diet.

3. Plain masala khichdi recipeS:

Masala khichdi includes different dals like toor dal and moong dal. In addition, along with this, spices like jeera, cinnamon makes the dish more tasty. The spices boost the flavor of the baby’s food. It helps in improving the child’s taste buds. However, after 8 months babies can consume spices.

4. VEGETABLE Masala khichdi recipes:

Along with the masala and spices, a cup full of fresh veggies can be used to prepare masala vegetable khichdi.

5. Sabudana khichdi recipeS:

During fasting, sabudana recipe is very common. It is also suitable for growing kids as it is a good source of protein, vitamins and minerals especially calcium and iron which aids in growth and bone development.

6. Oats khichdi recipe:

Oats are abundant in carbohydrate and contain beta-glucan, a soluble fiber that absorbs water and aids with bowel movement. It’s also high in calcium and phosphorus, both of which are necessary for strong bones and teeth in growing kids.

7. Spinach khichdi recipeS:

Spinach khichdi is a simple and healthy khichdi recipe for babies and toddlers. It serves as a good source of insoluble fiber aiding in digestion and preventing constipation. Vitamin A, vitamin K and folic acid is present in spinach. It boosts the immune system and improves eye health.

8. Sooji/ Rava khichdi recipe:

Sooji or Rava khichdi recipe, also called fine broken wheat khichdi recipe, is a nutritious, and soothing dish for babies. It’s an easy breakfast or dinner option. It is rich in protein, vitamin B and iron. You can also make it more tastier and healthier by adding veggies.

Also check this 6 months baby food chart.

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Papad Pasta: Healthy Papad Recipe

August 4, 2021January 30, 2023 | Rupali

Healthy papad recipe with hidden herbs and nuts

Kids love to eat pasta. This healthy papad recipe helps to add nutrition to their favourite foods in a convenient way. Kid’s Nutrition is very important nowadays and preparing healthy food recipes for a child is not an easy task. Iyurved is happy to share lots of children’s food recipe ideas which are not only innovative but also very tasty. The recipes shared here are Kids approved!

Let’s try to make every healthy food recipe for a child more tasty and nutritious with (hidden) veggies, herbs and nuts. Check this pasta with papad recipe for babies, toddlers and kids.

Ingredients

4-5 lizzat papad
Medium size onion
Small tomato
Medium size capsicum
3-4 cloves garlic
Ginger
Salt to taste
1 tbsp Schezwan sauce
2 tbsp oil
1 tbsp Iyurved’s 5 herbs and 7 nuts Savoury spread (order here)

Procedure

Cut papad into stripes. Boil water with half teaspoon oil. Put papad stripe into water and boil on low flame for 5 minutes. Strain the papad stripe and keep it aside. Heat oil in pan. Put grated ginger garlic, finely chopped onion, capsicum and sauté till onion become translucent. Add tomato, salt, Schezwan sauce and Iyurved’s 5 herbs and 7 nuts Savoury spread (order here). Sauté 4-5 times and switch off the gas flame. Put boiled papad stripes, mix well and cover the dish for 2 minutes. Healthy papad pasta is ready to serve.