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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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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20 Best Foods For Healthy Body and Hair

February 25, 2022December 29, 2022 | Divya shukla

Selfcare is not a luxury, it’s the priority.

Taking care of your body, hair and health is important for everyone at every age, especially for women who play multiple roles and responsibilities and undergo many physical changes starting from puberty, pregnancy, post pregnancy, till menopause. So it become more important for females to eat nutritious foods for healthy body and hairs. A woman has lots of family responsibilities on her shoulders, that’s why many times healthy living may take a back seat.

At each stage of life women undergo many hormonal and physical changes that can lead to a lot of health issues. women play a critical role in maintaining the health and overall well-being of their family. However, because of the many roles women play, they generally neglect their own needs. And that is why, it is important that women take the time to maintain good health for themselves as well. In fact, a number of illnesses that affect women can actually be prevented with proper woman’s care as a priority and eating nutritious foods for healthy body.

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Common Health Concerns of women

Lower back or joint pain:

Several health conditions are more common in women and one of them is back pain, specially the lower back pain. One of the main causes of back and knee pain after pregnancy is the changes in hormone levels. Also not taking the required nutrients which is very important to recover after delivery can lead to back and joint pain.

Hairfall:

Many new moms observe a noticeable rate of hair loss at peak after pregnancy in the first two to six months. The loss of hair might not be due to the stress of having a new-born. This effect of pregnancy after child birth is a result of the hormonal changes in the body, being precise the falling of the estrogenic levels. (What is postpartum hair fall?)

Gynaecological health:

Menstruation, also known as period, are a natural occurrence in a woman’s body in which the vaginal bleeds for 3-7 days every month. A typical woman, on average, loses around 40 ml of blood during this period. However, on the other hand, women with heavy bleeding may possibly lose up to 80 ml. Heavy or prolonged bleeding, if left untreated, can prevent you from living your life to the fullest. It can also cause anaemia. If you have a bleeding disorder, it may lead to other health issues. Hormonal imbalance is the main reason of bleeding disorder.

Lack of nutrients:

As compared to men, women are at higher risk of being deficient in vitamins D, C, A, K, B-6, and E, as well as iron, folate, calcium, potassium, magnesium, and choline. Pregnancy , not giving importance to their health and menopause can be the reason. that’s why it is important for women to eat good foods for healthy body

Depression and anxiety

Natural hormonal fluctuations can lead to depression or anxiety. Approximately 80% of new mothers are affected by this and are unaware of it. Women are especially vulnerable during pregnancy and the postpartum period. They often experience biological, emotional, financial, physical and social changes during this time. Some women are at a higher risk of experiencing mental health issues, such as depression and anxiety. (postpartum depression)

Foods for healthy body and hair

Eating healthiest diet or nutritious foods for healthy body on a regular basis will help you make the most of the energy. Here is the list of foods that may help you to balance your hormones, meet the daily nutrient requirement of the body and give you glowing skin and healthy hair.

1. Peanuts:

Peanut is high in Protein. As we know, protein is key to building tissues required by every organ of the body, repairing and maintaining body cells, hormones and supplying energy. Calcium, Manganese, Magnesium, Phosphorus and Protein in peanuts together work on making the bones strong, which is very important for females especially after delivery. It contains high amounts of Vitamin B2 and B3 which plays a vital role in maintaining the body’s energy supply.

2. Almonds:

Almonds carry a wide variety of healthy nutrients which promotes your mood and nourishment to the body and hairs. They are considered to be a quick source of energy. Moreover, they contain healthy fats, protein and fibres. High in calcium, magnesium, omega 3, copper, and antioxidants, almonds help to improve digestion, immunity, blood circulation, bone health, hair health and brain health.

3. Cashewnut:

Cashew nuts are a rich source of copper that helps eliminate free radicals from the body. Also good for hair, helping it remain bright and strong. In addition, copper also is an essential part for many enzymes that help provide colour to the hair. It has a high level of dietary fibre and high energy density, which helps in weight management too.

4. Hazelnuts:

The rich source of dietary fibre, folate, and manganese make for a power-packed food item. They are an excellent source of Vitamin E and phenolic compounds which help in decreasing inflammation and blood cholesterol.

5. Seeds:

Seeds, on the other hand, have a great amount of calcium, magnesium, omega 3, copper, and antioxidants in it. Overall, this category of foods is important so as to improve digestion, immunity, blood circulation, bone health and brain health.

6. Moringa:

Drumstick tree leaves or moringa is highly recommended to mothers after their delivery. These 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, helps skin and hair, reduces constipation, improves bone health and eye health. Additionally, it has its effect on increasing breast milk. 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.

7. Amla:

Amla is a storehouse of antioxidants. It is one of the richest sources of vitamin C, which is known to boost immunity. Amla has antibacterial and astringent properties that boosts immunity. It has detoxifying qualities which helps to reduce cholesterol levels. In addition, it has anti-inflammatory properties which removes free radicals and helps to restore hormonal balance in the body

8. Ashwagandha:

As an antioxidant, boosting immunity is one of the most popular benefits of Ashwagandha. The root activates and increases the levels of enzymes and macrophages, a type of white blood cell that kills bad viruses and bacterias. It also promotes the development of antibodies, which is a major factor in improving the body’s response to a health-threatening infection.

9. Shatavari:

Shatavari is an Ayurvedic herb containing multi fold 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 and thereby prevents PCOS. Shatavari actively boosts collagen production in your body, diminishing wrinkles, fine lines and promotes healthy hair growth.

10. Biotin:

Biotin is a water-soluble vitamin that’s a part of the vitamin B family. It’s also known as vitamin B7. Your body needs biotin to help convert certain nutrients into energy. It also plays an important role in the health of your hair, skin, and nails.

11. Jowar:

Jowar flour is a great source of protein, unsaturated fats and dietary fibre, packed with B Vitamins, minerals like iron, magnesium, calcium, zinc, potassium and phosphorus. It also contains antioxidants. The high dietary fibre content eases digestion and improves appetite. It also strengthens the bones and teeth.

12. Vitamin D:

Vitamin D helps the body to absorb calcium and works with it to build strong bones. It moves calcium from the intestine to the bloodstream and into the bones. Very low vitamin D can lead to soft bones and also increase the risk of bone fracture.

13. Vitamin B12:

Also known as Cobalamin is important for the production of blood cells and to sustain healthy nerve cells in the body. Vegetarians and vegans may not obtain enough vitamin B12 in their meals and may need to take a B12 supplement. Vitamin B12 shortage can lead to a number of symptoms including weakness, exhaustion, constipation, a decreased appetite, and weight. Failure to meet the minimum requirements can also have negative effects on the nervous system and can lead to mental illness such as confusion, depression and dementia.

15. Folic acid:

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 development of the fetus.

16. Vitamin C:

Our body does not produce vitamin C and hence it becomes necessary to consume it through foods. Vitamin C helps heal the wound as it repairs body tissues. It also helps in absorption of iron in the body. Vitamin C helps build up your immune system by increasing the production of white blood cells, which fights infections.

17. Aloe vera:

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. The aloe Vera is proven to clean toxins from the liver. It also decreases irritation in the stomach and intestine.

18. Sunflower lecithin:

Lecithin is a mixture of fats that are essential to cells in the human body. Sunflower lecithin is made by dehydrating a sunflower. Lecithin is essential to your body. Sunflower lecithin is rich in choline and other essential fatty acids such as phosphatidylinositol. It has been shown to help with acne and improve liver function. Also improves cholesterol levels, arthritis, and high blood pressure.

19. Antioxidant:

Antioxidants are compounds produced in your body or naturally found in some foods that scavenge or neutralize the effects of cell damage by potentially harmful molecules known as free radicals. Eating a diet rich in antioxidants or antioxidant rich foods help to fight oxidative stress and reduce the risk of many chronic diseases.

20. Rice bran oil:

Rice bran oil is extracted from rice bran, the outer layer of the rice grain. It is a good source of unsaturated fat, vitamin E and vitamin K. Rice bran oil helps in lowering cholesterol and blood pressure and also manages blood sugar. It also enhances your immune system, and promotes skin health.

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Recipe for Patties made with Arbi and Millet

July 20, 2021September 4, 2021 | Rupali

Recipe for Patties made with Taro root, Beetroot and Pearl Millet with hidden herbs & nuts

Kids love to eat patties in burgers or as snacks. Recipe for patties made with Arbi and millet 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 recipe for patties made with taro root and millet for babies, toddlers and kids.

Grated ginger, garlic , beetroot and chilies

Add Iyurved’s 5 herbs and 7 nuts savoury spread

Golden crispy patties are ready to serve as snacks or to use in burgers

Ingredients:

1 Kachalu (Taro root)
½ cup pearl millet
1 medium size beetroot
4 garlic cloves
Ginger
Chilies
Salt
2 tbsp oil
2 tbsp Iyurved’s 7 nuts and 5 herbs savoury spread (order here)

Procedure:

Boil taro root and mash it after they cool down. Add pearl millet, grated ginger, garlic, beetroot, chilies (optional) and salt. Put 2 tbsp Iyurved’s 7 nuts and 5 herbs savoury spread (order here) and mix all the ingredients well. Divide the mixture to equal size and bind them to make balls and then flatten them. Grease the grill pan and place the patties into it. Shallow fry on low flame for 5-7 minutes. Flip to fry on both sides until the base turn firm, golden and crispy. Patties are ready to serve with mint chutney or as burger patties.