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

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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Travel foods for babies: What to pack when you are travelling with a baby?

Travel foods for baby

Kids are always excited about trips. And yes!! Picnics are fun and we make many memories along the way. But when you plan trips with kids you need to think about everything. It can be clothes, toys and most importantly travel foods to pack for baby. (What are baby’s first foods?)

And when it comes to foods and travel, every parent’s mind is flooded with questions about the  type and amount of travel foods to carry? It is also important to take something which is simple and hassle free. So that everyone, including yourself, has a good time on the vacation. There are a few great travel foods that can be considered, regardless of the mode of transportation, such as a car or plane. This article highlights the baby food for travel along with their recipes. (What are some remedies & tips to stop postpartum hair fall?)

BABY FOOD FOR TRAVEL:

If the age of your baby is between six and twelve months, it’s important to choose the right meal for them. Since they are fairly new in the process of being introduced to solids.

Below are few baby foods for travel:

Milk 

Milk is the complete food for babies and toddlers. Especially for babies below 12 months of age, milk is the major nutrient source. While travelling in a private vehicle, you can nurse your child, but it can be a problem in public areas. However, you can pump breast milk in advance and feed your baby at mealtimes. (Which milk is best for babies?)

Purees

You can always carry fruits or veggie purees as travel foods for your baby. Keep the mash ready and add a little amount of water or milk while you feed. 

Porridge 

Porridge can be prepared using moong dal, rice or any other cereal. These are easy to digest and require less time for preparation. It  is a great source of nutrition and keeps the baby full during the journey. (Food chart for 6 months old baby.)

Travel foods for toddlers :

Infants and toddlers between the ages of one and three are now more familiar with eating solid food, but they still require travel foods that are hygienic, not spicy, and well-cooked.

Veggies and fruits

Different fruits and vegetables are also a great option while travelling. Veggies and fruits provide a satisfying crunch with a load of vitamins, fiber and minerals. It’s easy to carry fresh vegetables like cherry tomatoes, blanched broccoli or cauliflower, and small carrots and fruits such as grapes, bananas, apples and  berries. (Why banana and apple are so good for kids?)

Energy bars

Energy or granola bars can be easily made at home with healthy components. They are delicious and filling, on top of that, they also keep your child energised throughout the trip. 

Chikkis

Children can enjoy date and dry fruit chikkis, rajgira or peanut chikkis while traveling. This type of food is healthy and has a longer shelf life.

Yogurt

Traveling with this superfood is a breeze, and it’s loaded with minerals like calcium. They are light on their tummy and kids love the taste of different flavours. Pack in proper containers and keep it in a cool place.

Nuts

Nuts and dried fruits are arguably the greatest snacking options that can help maintain energy levels, ease digestion, and help you fuel up for the rest of the day. As long as there are no nut allergies in your home, nuts are a fantastic and nutritious baby food for travel. (How nuts & seeds are good for health?)

Muffins

Muffins are always the kid’s favourite and healthy grab-on-the-go snack especially while travelling. When it comes to foods and travel, home-made foods are the best.   You can make home-made muffins using healthy ingredients like whole wheat, fruits (apple, banana) and seeds. (Recipe for muffins)

Roasted Makhana

Makhana is a great healthy food for kids as it supports brain development. They are also loaded with bone strengthening minerals. Moreover, it is loaded with protein, fiber, calcium, magnesium, iron, phosphorus and carbohydrates. (Why makhana are a healthy snack option for kids?)

Drinks

Ideal drinks for babies and toddlers are milk and water. Also carry a few fruit juices that your child likes. Keep them hydrated. (What are some summer drinks for kids?)

8 healthy Travel foods recipes:

Foods and travel are always the best combo.Kids love snacking while travelling.Here are some of the tasty and healthy baby food for travel:

Snacks :

Banana and Apple Muffins

Travel foods for babies & toddlers
Banana & apple muffins
Banana & Apple Muffins Recipe

Dates energy bars

Dates Energy Bars
Foods For Travel
Dates Energy Bars

Roasted sweet potato wedges / Fries

Foods and Travel
Sweet Potato Wedges
Sweet Potato Fries(Baked) Recipe

Pumpkin Seed Millet Crackers

Recipe for Pumpkin seeds millet crackers
Foods and Travel
Pumpkin seeds millet crackers recipe

Ragi Chocolate Cream Biscuit

Choco cream biscuit recipe
Foods for travel
Travel foods
Choco cream biscuit recipe

Meals :

Pumpkin millet pancakes

Pumpkin pancakes recipe
Pumpkin pancakes

Radish Paneer Paratha 

Paneer paratha recipe
Paneer paratha recipe

Mixed sprout chaat

Sprout chaat recipe
Sprout chaat recipe

Travel Foods to avoid while traveling with your baby:

When traveling with a newborn, there are some travel foods you should avoid. To ensure a stress-free trip for you and your baby, cross these foods off your list:

  • Packaged oily snacks should be avoided as they may cause problems related to digestion.
  • Soft drinks – with high sugar
  • Spill-prone liquid foods should be avoided. Children cannot handle liquid foods and they easily spill it.
  • Never carry new and untested foods that may not go well with your baby.
  • Do not carry foods that are prone to spoilage. 

Travelling with your baby should be a special experience to both of you. Carry foods that are easy to feed your baby and make sure the whole journey is stress free. To make the trip enjoyable, you must exert some effort and have a lot of patience. 

Recipe: Avocado Banana Pista Chocolate Mousse WITH HIDDEN HERBS AND NUTS

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Avocado Banana Pista Mousse

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.


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We are happy to introduce our range of nutritious & tasty products for kids!!
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 product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

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 ‘5 Ayurvedic Herbs and 7 Nuts’ Savoury Spreads to meet Daily Nutrition ORDER | 0% Preservative

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Food chart for 2 years baby

Food Chart & Recipes for 2 years baby

So your child is 2 years old now!!! With time the food habits of the child also changes. Your child has witnessed the phase of teething, eating solids and now is ready to enjoy the family meals. But see to it that you add less spices in your child’s food. Maintaining a food chart for 2 years baby along with some easy food recipes can help to plan your kid’s meals properly.

Below meal plans and food chart for 2 years baby attempt to maintain a balance of nutrients between meals by providing you with ideas for ensuring a healthy and balanced diet for your child; however, bear in mind that each child is unique, and you must feed according to his/her likes. (Why balanced diet is so important?)

Some Steps to Help Your Child Develop Healthy Eating Habits:

The baby’s sense of taste and flavor develops once he/she starts solids. This is the perfect moment for parents to inculcate a good eating habit in their children. 

  • Follow meal timings and feed at regular intervals. It is important to establish a schedule to help your child develop a fixed mealtime by feeling hungry at the right time.
  • Avoid snacks or liquid food like fruit juices or milk before the meal time. 
  • Make sure you provide complete nutrition to your child by including nutrient-dense foods. 
  • Teach eating etiquette and encourage them to eat slowly.
  • Avoid unhealthy junk foods.
Foods for 2 year old baby:

Your toddler’s body is rapidly developing at this stage and he/she requires a variety of foods from all food groups. Make sure that you provide a balanced diet and choose toddler food recipes for 2 year old that provide good nutrition.

Here is a list of some foods that are important for growth and development for your child. 

Dairy and dairy products

 Dairy and dairy products are good sources of carbohydrate, protein and fat along with important vitamins and minerals like calcium and vitamin D. Calcium and vitamin D are important for strong bones and teeth. Other dietary sources of calcium include dairy products such as yoghurt, buttermilk and cheese.

 In case of a child having lactose intolerance or milk allergies, the plant based milk alternatives is the best option. Also to meet the calcium needs of children, nuts and pulses can be included in the diet. 

Vegetables

Vegetables are rich in vitamins, minerals, fibre and phytonutrients. These phytonutrients not only help in growth and development but also strengthens the immune system. The fibre-rich veggies eases the bowel movements and prevents constipation. Always include vegetables of different colours in toddler food recipes for 2 year old, such as:

  • Green vegetables ( peas, beans, spinach. broccoli)
  • Orange vegetables( carrot, pumpkin, sweet potato)
  • Yellow vegetables( corn , capsicum )
  • Red vegetables( Tomato )
  • Purple vegetables ( Beetroot, cabbage)
  • White vegetables ( Cauliflower, cabbage)

Fruits

The whole fruit or fruit juices can be given to the child. As the saying goes “An apple a day keeps the doctor away”, it is essential to include fruits in diet to stay healthy and keep diseases away. Including fruits of different colours is essential, such as:

  • Green fruits ( apple, grapes, kiwi)
  • Orange fruits( orange, mango)
  • Yellow and red fruits ( banana, strawberries, watermelon)
  • Purple fruits (grapes, plum, blueberries)

Meat

Chicken is the best source of protein as it is abundant in amino acids. For developing children, chicken is a nutritious and filling option to consider. It is advised to avoid/ consume lesser quantities of red meat such as beef, mutton because of their high saturated fat. 

Fish

The best non-vegetarian food for growing children is fish. It has high quality proteins and vitamins, minerals. It is a rich source of omega 3 and Docasahexanoic acid (DHA). This helps in growth of brain tissues, bones and helps in maintaining good eyesight. 

HEALTHY OILS:

Nuts and seeds contain healthy oils such as essential fatty acids and minerals.

Citrus fruits

Vitamin C is important in kids for strengthened gums and  blood vessels. Scurvy is a serious illness caused due to its deficiency. Oranges and lemons are well known for their high vitamin C content. Other dietary sources of vitamin C include guava, tomato, banana, spinach etc.,. 

Sunlight

Vitamin D is necessary for the growth and development especially bones. And the efficient source of this vitamin D is sunlight. Other foods that contain Vitamin D are dairy products and meat.

Food chart for 2 years baby:

Here is an example of a food chart for 2 years baby. You can design a similar meal plan or toddler food recipes for 2 year old and follow it. 

BreakfastMid morningLunchEvening snacksDinner
SundayMilk and Moong dal cheela/ DosaFruits and nutsOne-pot veggies mealVegetable cutletRagi roti
Monday Milk and Beetroot idli / Poha Vegetable soupSpinach curry, rice and dahiMillet muffinsVegetable khichdi 
Tuesday Ragi porridge made with milk Fruits Moong dal khichdi with curdCarrot pasta Vegetable pulao
Wednesday Milk and Vegetable upma Fruit custardVegetable biriyani Millet pizzaMillet dosa with chutney
Thursday Chapathi with vegetable korma Dates and nuts Rice and sambar / curd riceOats cookies Egg rice
Friday Milk and Bread sandwichVegetable saladPaneer curry with chapathi and riceMilkshake Idli and sambhar
SaturdayMilk and Aloo paratha Fruits Egg curry with riceVegetable rollsMasala khichdi 
food chart for 2 years baby

Homemade food recipes for 2 year old Indian baby:

Here are some food recipes for 2 year old Indian baby:

Pumpkin millet pancakes:

Pumpkin millet pancake Recipe

Why pumpkin seeds are beneficial for health?

Beetroot Idli with Chutney:

Beetroot Idli with Chutney Recipe

How beetroot can help in your child’s health?

Millet Upma:

Millet Upma Recipe

Sprouted Moong dal cheela:

Sprouted Moong Dal Cheela Recipe

How soaking and sprouting helps in getting more nutrition?

One – pot veggies dish:

One-Pot Veggies Dish Recipe

Vegetable cutlets:

Vegetable Cutlet Recipe

Few tips to be taken care of while feeding your child:

  1. It is important that you should not focus on the amount of food your 2-year-old infant consumes. It varies among the children. 
  2. Do not include artificial supplements in your child’s diet. 
  3. Your child’s eating habits should not be rewarded or punished as this might lead to a negative attitude towards food. 
  4. While eating, do not allow your kid to watch his favorite cartoon on television. He/ she has to concentrate on the meal. 
  5. Make sure you don’t force-feed your child. (How food format helps to feed nutrition to kids?)

Many people believe that eating nutritious food that is fresh and free of preservatives requires too much work, but with the proper motivation, it can become a habit rather than a burden! Your child’s diet should include a wide variety of fresh fruits and vegetables, so that his palate will be stimulated and he will be less likely to lose interest in foods. 

Benefits OF ADDING DAILY NUTRITION SAVOURY SPREAD:
  • 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

PRODUCTS:

We are happy to introduce our range of nutritious & tasty kid’s Ayurvedic foods!!
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.

Ayurvedic Daily Nutrition Savoury spread by Iyurved

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

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

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Recipe of Banana and Apple Muffins

Recipe of banana and apple Muffins with hidden herbs and nuts

Kids love to eat muffins. Preparing an apple and banana muffins helps to add nutrition to their favorite foods in a convenient way. This apple and banana muffins is healthy and tasty too. 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 healthy recipe of banana and apple muffins for babies, toddlers and kids. For more healthy muffins recipes, check here.

apple and banana muffins
healthy muffins recipes

Recipe:

  • 2 eggs or 2 tbsp chia or flaxseeds powder soaked in 6 tbsp warm water till it becomes lumpy
  • 2 mashed banana
  • 1 tbsp butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1.5 cup wholewheat flour or almond flour
  • ¾ tsp baking soda
  • pinch of salt
  • 1 small apple cut in small chunks
  • Honey (optional)
  • Chocochips (optional)
apple and banana muffins
healthy muffins recipes

PROCEDURE:

  • Preheat oven at 175 celcius for 5 min.
  • Mix eggs/ chia or flax paste, banana, and butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here) in a bowl.
  • Add flour, baking soda, apple chunks, salt to the bowl and Mix well. Feel free to add chocolate chips to the mixture
  • Taste the mixture for sweetness or else add honey
  • Divide batter to muffin pan or moulds.
  • Bake for 16 to 18 minutes or until golden

PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
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 product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


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 ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spread to meet daily Nutrition ORDER | 0% preservative | 0% Palm oil |

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

(shipping in India and Singapore only)


Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutrition expert.


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