10 Tips to Develop Healthy Eating Food Habits in Kids

healthy eating food

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


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.


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.


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.


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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Infertility in Females

Have you been trying to conceive but been unsuccessful even after a year? Do you feel stressed about getting pregnant because of irregular periods or other reproductive health issues? Do not panic; at least 10% of women have some form of infertility on average. Numerous factors, including hereditary factors, lifestyle factors, and environmental situations, may be to blame for this. Due to their fast-paced lifestyles and lack of nutrient-dense diets, infertility in females rises in comparison to male infertility. However, this condition is treatable with the right medical attention, a healthy lifestyle, and a balanced diet.

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What is Infertility in females?

Infertility is a condition that impairs or limits one’s capacity to become pregnant and give birth to a child. For heterosexual couples, one-third of infertility causes are attributable to male issues, one-third to female issues, and one-third to a combination of factors or unidentified causes. Female infertility, often known as “female factor” infertility, is the term used when the female partner is proven to be the cause of infertility. Infertility in females is often diagnosed when a woman has attempted to become pregnant (using unprotected sex) for a period of 12 months without succeeding.

How Common is Female Infertility?

All of a woman’s eggs are there when she is born. Her eggs decrease in quality and number as she ages. Every month, a woman in her early to mid-20s has a 25 to 30% chance of becoming pregnant. The likelihood of getting pregnant by age 40 is about 5%.

Causes of Infertility in females:

The following are some of the causes linked to infertility in females

  • Hormonal disorders – polycystic ovary syndrome, hyperprolactinemia and thyroid problems (hyperthyroidism or hypothyroidism)
  • Reproductive health-related issues -Uterine or cervical abnormalities (Cysts, fibroid formation)
  • Fallopian tube damage or blockage
  • Endometriosis (tissue that normally lines the inside of the uterus grows outside the uterus).
  • Early Menopause – before 40 years of age
  • Pelvic-related problems and surgery
  • Age – the quality and quantity of which makes it difficult o conceive eggs decreases as the women ages 
  • Diseases that are associated with the absence or delay of menstruation -diabetes, celiac disease, and several autoimmune illnesses like lupus
  • Smoking and excessive alcohol consumption
  • Being underweight/overweight
  • Repeated miscarriages

Also, check PCOS: How to manage it?


The below-mentioned symptoms imply that the woman is not ovulating:

  • Inability to conceive
  • Very long (35 days or more) or very short (21 days or less) menstruation cycle
  • Irregular periods or Absence of periods

Tips and Remedies to boost fertility:

A healthy diet rich in nutrients along with some tips helps to improve fertility. The following are some tips to manage and prevent infertility in females.

  • Maintaining Healthy Routine: “A healthy body leads to a healthy mind”. Keep in check your weight and maintain a healthy weight. Practice eating healthy and keeping yourself active physically by doing workouts regularly.
  • Tracking the ovulation cycle: The three days just before ovulation are generally considered the most fertile, with the highest chances of conception.
  • Healthy Diet: Consuming foods that are rich in all required nutrients like protein, iron, zinc, folic acid and Vitamins C and D (Note: Avoid Junk foods, refined foods and refined sugar and high-fat foods)
  • Maintain a Healthy Weight: Weight management is really important as being too thin or being too fat can affect the fertility rate.
  • Quit Smoking and Alcohol consumption: Alcohol can alter oestrogen levels, which can harm the developing foetus and delay egg implantation. Two glasses a day are said to lower fertility by as much as 60%. Smoking can lead to greater damage to DNA levels leading to birth defects in babies.
  • Reduce the intake of caffeine: As per research, coffee can delay conception. More than 5 cups of coffee per day have been linked to reduced fertility. 
  • Be cautious around toxic chemicals 
  • Check the label before using any lubricants to see if they kill sperms
  • Have a stress-free lifestyle: Do yoga and meditation to keep your mind and body calm and away from stress. Have an 8-hr good night’s sleep which is very much important for conception.
  • Have a happy and healthy sexual life

Foods that help in improving fertility:


It can assist in regulating oestrogen metabolism and protect against the development of fibroids. Cabbage also aids in the prevention of endometriosis, a condition affecting the uterine lining tissue. It contains vital vitamins and minerals, and its di-indole methane content can effectively balance the oestrogen metabolism.

Green Leafy Vegetables:

Fertility-enhancing elements are found in green leafy vegetables. They include lots of antioxidants, folic acid, and iron. Organ performance can be enhanced by eating green leafy vegetables.

Also, check Health benefits of Vegetables


Iron, folic acid, and antioxidants are all abundant in broccoli. Broccoli’s iron content aids in preventing postpartum anaemia. Additionally, broccoli contains a lot of vitamin C, which promotes egg development and helps with ovulation.


Bananas, which are a great source of vitamin B6, can help regulate your menstrual periods. Fertility can be enhanced and the chances of conception are increased by having a regular menstrual cycle. In addition to being low in fat, bananas also offer vital nutrients that provide energy. They consequently serve as a nutritious snack.


Salmon contains Omega-3 fatty acids, which can improve your body’s reproductive hormones and reduces inflammation and boost the likelihood of conception.

Also, check Omega-3 Rich food sources

Citrus Fruits:

Citrus fruits like lemon, orange, and grapes are rich in vitamin C, which helps facilitate the release of eggs from the ovaries.


Egg yolks are a great source of DHA, choline, and vitamin B12, and eggs are a good source of protein which increases the fertility rate. However, avoid eating raw eggs since they could impair the growth of your unborn child.

Manganese-rich foods:

One of the best examples is pineapple which helps in ovulation and boosts fertility.

Colourful Fruits and Vegetables:

Fruits and vegetables have more phytonutrients and plant components when they are a darker shade of colour. These foods are loaded with phytonutrients, plant-based chemicals, and vitamins that can increase fertility.

Also, check Health Benefits of Fruits for kids

Complex Carbohydrates:

Regular consumption of complex carbohydrates can help avoid an insulin rise that could interfere with the reproductive hormones. A crucial macronutrient which provides a rich source of vital fats, vitamins, and minerals. Since obesity has been associated with reduced fertility, maintaining a healthy weight is helpful for conceiving more quickly.

Foods to Avoid:

The following are the foods to be avoided to reduce or prevent infertility in females and boost fertility.


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7 ways and foods for immunity boosting of kids

New School year is going to start soon. Most probably kids will attend it by physically going back into the classroom. In this scenario, immunity is a huge concern among parents as pandemic has not ended yet and cold and flu season also impede ahead. Many pediatricians consider four to five colds or flu per year normal in kids. But there are some healthy habits and foods for immunity-boosting of kids. It’s important to work on a kid’s immunity from the time he/she is born. Here we are discussing some possible ways of boosting and developing a strong immune system among kids from childhood.

1. Breastfeed:

The baseline level of immune cells in the breast milk is higher for babies. We know from research that breastfeeding is an effective way to develop your baby’s defenses against diseases. Breast milk contains many elements that support your baby’s immune system. These include proteins, fats, sugars and antibodies and probiotics. When a mother comes into contact with germs, she develops antibodies to help her fight off infections. So breast milk is one of the foods for immunity boosting of infants (How else does breastmilk help the body?)This is another good reason for breastfeeding for the first six months, as recommended by the World Health Organization.

Also check, Foods to boost breast milk quality.

2. Enough sleep:

It’s important to get enough sleep for kids to be healthy and active. How to increase immunity in child through sleep? well during sleep, the immune system releases proteins called cytokines, which fights infection and inflammation. While not getting required sleep time suppressed cytokines production. A newborn should sleep up to 18-20 hours of the day, toddlers need 13-15 hours, kids aged 7-12 should sleep 10-11 hours and teenagers 8-9 hours. (Any food that can help how kids sleep better?) Studies have shown that sleep enhances adaptive immune response to invade infectious bacteria and viruses. Long term lack of sleep also increases risk of obesity in kids. (How to deal with obesity in kids?)

3. Exercise and outdoor activities:

Exercise like running, cycling, swimming, skipping, various kinds of dancing and yoga have been shown to improve immune function in children in some ways. Regular physical activity can strengthen your immune system and help your body fight against infections. Study has shown that moderate intensity exercise has a beneficial effect on a child’s immune system.

Also check, Focus and attention building games for the brain.

4. Healthy Gut:

A child’s gut is home to a wide range of bacterias. Some bad bacterias can lead to infections and diseases while some are good, healthy and helpful to boost immunity in kids. More than 75% of our immune system lives in the gut. It’s almost clear now that a healthy immune system starts with healthy guts as it plays a vital role in preventing infections and diseases. Feeding probiotics which contain beneficial bacteria can improve gut health and is an immunity booster food for kids. (How to prepare probiotic food easily?) Fermented foods contain beneficial probiotics that can help improve digestion and immunity. The most common foods that naturally contain probiotics include yogurt, kefir, pickles, kimchi, and some cheeses. These are foods to increase immunity in kids naturally. ( 7 FOODS FOR HEALTHY GUT )

5. Healthy platter:

Ensure that your plate is providing your kid with enough vitamins and minerals required in foods for immunity booster for kids to maintain their immune system (what all foods should be included?). Healthy diet is key to strong immunity. That means make sure you and your kids eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats. By choosing nutrient based immunity booster food for kids to keep them active and free from diseases.

6. Consume Zinc:

Zinc is an important mineral that shields the body from the attack of outer elements that can cause us harm. Like viruses and bacteria that can invade the body can cause infection. Zinc forms a layer on the cells of the body which fight off the infection before it tries to destroy the cell. It is crucial to maintain high immunity. (What are some Zinc foods?Remember the diaper rash cream that is applied on kids also has zinc, to protect from rashes (bacteria) that can form with the moisture of the diaper and skin. Zinc also helps with healing of wounds faster. Zinc is an essential element in foods for immunity booster.

7. Drink plenty of fluids:

Drinking water can help improve overall immunity of your body. Staying hydrated helps your body naturally eliminate the bacteria and toxin that causes infections. With the help of water, oxygen and nutrients are distributed throughout the body and waste material is flushed out from the body. Our blood stream is made up of water. It is essential to have enough water to properly transport nutrients to each organ system of our body. And not just immunity, proper water supply is required for every organ in our body to function at its best. Also you can give coconut water and buttermilk as they are foods to increase immunity in child naturally (Try some easy drinks that kids would like)


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

Check here to know how Tulika helped her daughter to boost her immunity.


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