Dals: Amazing benefits of 9 different Lentils

Lentils are small lens shaped seeds and belong to the legume family. It is a yearly crop and many different types of lentils are found in India and Canada. Lentils hindi name is Dal. There are numerous health benefits from lentils and they come in a variety of colors and shapes.

What are the health benefits FROM Lentils

Due to numerous health benefits from lentils, an Indian thali (plate) is never complete without Dal (Lentils hindi name) and it is extremely popular in north as well as south India. You can prepare a variety of dishes with different kinds of lentils and all are amazingly delicious. One can either cook to consume lentils directly, or sprout them (why sprout?) or make them into a batter for wraps (recipe for lentil wrap or lentil soup). There are several health benefits from lentils for kids that make them a must-have in your child’s daily diet.

The following nutrition information is provided by the USDA (United States deptt. of agriculture):

For 1 cup (198g) of cooked lentils with no added salt: 

NutrientAmount
Calories230 kcal
Fat0.8g
Sodium4mg
Carbohydrates40g
Fiber15.6g
Sugar3.6g
Protein18g
Nutrition in Dal by Iyurved
Health benefits:

Rich in proteins: Amongst various health benefits of different kinds of lentils, the most important benefit is that it is rich in protein. Protein helps in building muscles & supports generation and regeneration of cells in the body. For kids, protein is a vital nutrient and should be included in their each and every meal. Each 1 cup serving of lentils provides a healthy 18 grams of protein, so it is a boon for vegetarian families and they can depend on lentils for their 90% of daily recommended intake of protein. (Why proteins are important for your kids?)

Aids digestion: Lentils are especially rich in prebiotic fiber which promotes digestive function and fuels the beneficial gut bacteria which are so important for our health. A fiber rich diet helps with a number of health benefits. (What is the role of prebiotics for good health?)

Reduces chronic diseases: Lentils have the highest total phenolic content in comparison to other common legumes which helps in reducing chronic diseases like diabetes, obesity, cancer and heart disease. (How to control the weight of the child?)

Supports heart health: Lentils are rich in fiber, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also high in iron and vitamin B1 which helps maintain a steady heartbeat.

How many types of lentils are there?

Lentils come in different colours and slightly different shapes.

Green Moong:  

Whether you eat them whole, with the skin on, without the skin or split, they are extremely beneficial in providing your body with proteins. Green moong sprouts are a wonderful source of protein, is high in dietary fiber and also a good source of manganese, potassium, folate, magnesium, copper, zinc, and vitamin B.

Yellow moong dal:

In addition to proteins, yellow moong dal is rich in iron and potassium and very easy to digest. It can be easily given to babies as their first solid meal in the form of khichadi combined with rice. (What foods can be given to babies who are starting solids?) In addition to this, moong dal benefits weight loss and is consumed as part of a detox diet.

Arhar or toor dal:

Arhar dal is packed with all the healthy nutrients and is widely used in North as well as south Indian cuisines. It contains nutrients like iron, folic acid, magnesium, calcium, Vitamin B and potassium making it vital for your child’s proper growth and development. (Nutrition tips for toddlers?)

Urad dal:

Urad dal is usually called black dal when whole and white when it is skinned and split. It is great in taste and in nutritional content. Urad dal is one of the best options to improve your digestion. It is a great source of protein and also helps lower your cholesterol levels. Your kids will love urad dal because it has a nice gooey feel and is extremely tasty. Mouth-watering dishes like daal makhni, sambar vada, dahi vada and many more dishes are prepared with it.

Masoor dal:

Masoor dal is available in black and orange color. Both are really delicious and rich. This dal is very versatile and can be cooked in different ways. Besides protein, It is one of the best sources of fiber, iron, amino acids, potassium and vitamin B1 for your little one. For adults, masoor dal can be very useful in reducing your cholesterol levels and ensuring that your sugar stays in check. (How can iron deficiency hamper your child’s growth and development?)

Lobia or Black-eyed pea:

Lobia is known to have originated from West Africa, but it is widely cultivated in Asia and the US. It is loaded with fiber which helps in keeping your child feeling fuller and also improves digestion considerably. In addition to this, it has high protein content making it an essential part of your child’s diet.

Matar Dal:

Matar dal is also one of the most versatile and easy to cook dals available in India. You can use the yellow variety or the green. You can cook it as an evening snack by simply roasting and seasoning it. Matar dal provides protein and fiber and hence you should definitely include it in your child’s diet. It is also rich in several minerals like manganese, folates, copper and potassium and contains essential vitamins such as vitamin B1 and B5. (Why vitamins are important for kids?)

Chick pea/ Bengal gram/ Chana dal:

This dal comes in two forms: a smaller one with a dark skin, which is called kala chana and the larger white one which is known as kabuli chana. You can cook it in different ways and it can be sprouted to add to a salad. It has anti-inflammatory qualities, is high on folate, molybdenum, manganese, copper, fiber, protein, iron and zinc. You can give Kabuli chana to your kids in the form of hummus or a more popular form in India is to cook it as a gravy (chhole) and serve with poori. (Pumpkin hummus recipe)

KULTHI DAL/ Horse Gram:

Horse Gram is one of the best sources of calcium in comparison to other lentils and hence it is good to develop more strength in your lower body. It is also high in protein, low in fat, and in lipid and sodium content, and is good for those who have diabetes or suffer from obesity. In addition to this, it is high in carbohydrates making it very beneficial for kids. (Why is balanced diet important for kids?)

When can we start giving lentils to kids?

Due to so many benefits of different kinds of lentils, giving lentils to babies and growing children is very important to promote proper growth and development in kids. Lentils can be safely given to a baby when he/she is 6 or 8 months old or when he/she starts taking foods other than milk. At that time, you can give lentils in a very watery/liquid form. Sometimes lentils are gaseous, so you have to watch. To minimize the gas problem, you can add some veggies and make a puree. The fiber in lentil helps the child in smooth and regular bowel movements. Gradually, you can increase the lentil intake in kids, as a growing child needs a lot more protein and other minerals and fibers. (Nutrition for kids)


Recipe for Chana Dal Hummus with hidden herbs:

Let’s try to make every healthy food recipe for a child more tasty and nutritious with (hidden) veggies, herbs and nuts.

Recipe for Chana dal hummus by Iyurved
Healthy hummus recipe
Recipe for chana dal hummus

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.


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 Ayurvedic chocolate spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


Kids & Teens Bain Booster Chocolate Spread
Ayurvedic Chocolate Spread

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Easy source of Protein for kids

Adding high-quality source of protein for kids can be challenging especially when the child does not eat meat. Kids aside, adults also face deficiency of protein in their daily diets. According to the Protein Consumption in the Diet of Adult Indians Survey, 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were protein-deficient.

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption enables that.

Signs of Protein Deficiency

One of the most common signs of not getting enough high-quality protein food for kids is swelling in any body part. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair nails, lower immunity and also compromised or delayed physical growth.

The suggested intake of protein is decided at 0.8 gm per kg of body weight. It can be helpful to include a high-quality protein food for kids in most meals and snacks to help children achieve the daily recommended intake of protein. It is even better to give protein in kids preferred food formats like chocolate covered nuts (recipe), lentil wraps (recipe), pizza (recipe), chocolate spreads (check here) and others.

protein in food WHICH IS VEGETARIAN:
  • Nuts & Seeds:
  • Consuming protein though nuts can be the easiest form of consumption. Peanuts, Almond and Pista (what are their benefits?) are higher in protein than other nuts. 20g of these nuts or 1 tablespoon of nut butter spread can be enough for 7g of protein.
  • Pumpkin seed is the highest source of protein with 7g protein in just a spoon of seed powder.
  • Mixing this in the batter or dough is an easy way to feed nutrition to kids in their favourite formats. (How to feed DAILY NUTRITION of 6g protein easily)
  • Lentils & Beans:
  • All types of dried beans, lentils, split beans are great sources of protein. They can be cooked to consume directly, or sprouted (why sprout?) or made into a batter for wraps (recipe for lentil wrap or lentil soup). These can also be boiled and added to the dough (along with the water).
  • It is necessary to soak these before cooking. Soaking (why soak?)breaks down the phytic acid which makes it easy for the body to absorb all the nutrients and also digest the food better.
  • A cup of cooked lentil can give roughly 18g of protein which is around 50-60% of the child’s daily requirement. This is a great source of protein in food which is vegetarian.
  • Dairy: Dairy and its products are a great source of protein and hence a good option to be added in the list of natural, high-quality protein food for kids. It can be consumed directly, or mixed with nut powder or, flavoured with fruits. Some dairy products like cheese (which cheese is better?) can be consumed raw or with pizza and wraps. Together the meal will be rich in protein. In addition to protein, milk and milk products provide other essential vitamins and minerals for child growth, including calcium and vitamin D. Milk helps to balance the nutrition in your kids’ meals. When you pair your kids’ meals with an 8-ounce glass of milk, you can help them reach their daily recommended value for protein, calcium and vitamin D. 
NON-DAIRY PROTEIN IN FOOD ITEMS

For those who are off dairy, soy or nut is a good source of protein milk. Tofu is a great alternative for added protein (tofu wrap recipe). It is although less preferable to consume nuts or soy or oats in protein milk form after filtering out all the fibre.

If your child is not a fussy eater then other sources of high quality protein can be spinach, cauliflower, broccoli etc which can be grated or pureed and added to whole-wheat or multi-grain dough to make bread/ roti/ pizza or batter for wraps/ pancake/ cheela/ dosa (Check all protein recipes).

Recipe for Cauliflower Pizza

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

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

Check more healthy recipes loved by kids.

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 ever 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 spreads ORDER | 0% preservative | 0% palm oil |

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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REASONS OF HAIR FALL AND REMEDIES TO TREAT IT

“Invest in your hair. It’s the crown you never take off” This applies to kids as much as it applies to adults and that is why taking care of your kid’s hair should be of equal importance as well. Developing a healthy hair care routine at an early age will prevent your child from developing hair problems later on in life. Hair is not just one of the aspects of beauty in person, but also related with your personal hygiene. So, it is important to implant habit of keeping hair clean among kids from a very young age so that their will be no reasons of hair fall in them at early age.

As a parent we spend hours to think about child’s clothes and grooming products, but sometimes never pay attention to their hair and its needs. You can always get an idea by looking at your child’s hair, of whether his/her body is receiving a required amount of nutrients or not. (How to prepare easy nutritious snacks for kids?). How you take care of your child’s hair will depend on the type of hair he or she has (thick or thin, dry or greasy), length of the hair and the activity level of the child. Parents can help kids to choose the correct Hair wash as per their age and hair type, oil their hair regularly and provide them with the right nutrients in their diet.

Some common hair problems and their causes:

Grey hair: 

Though greying of hair is inevitable with age, nowadays even young adults and teens are facing this problem and to cover their grey hair, they start using chemical based colours and dyes which further damage the hair in the long run. Your hair follicles have pigment cells that make melanin; this chemical gives your hair its color. As you age, the cells start to die and without melanin, the new hair that grows in has no pigment, which makes it appear grey, white or silver. (Which food can give hair pigment?)

Hair loss:

Losing hair with age is expected, but hair loss in children can be alarming as it will affect them psychologically as well. Some common reasons of hair fall in kids are infections, autoimmune disease, physical cause (stress) and nutritional deficiencies. However, the most common cause of hair loss in children is scalp ringworm, which is treatable fungal infection. (How to treat skin dryness in kids?)

Dry Hair: 

Straightening, blow-drying, highlighting and perming regularly can have a negative effects on your hair & causes dryness & split ends. Split ends occur when the protective outermost layer of hair (cuticle) is damaged and peels back and further becomes one of the common reasons of hair fall. Hair styling products should be avoided for kids or should be used sparingly if really required.

Greasy Hair: 

Greasy or oily hair looks dull, limp and lifeless and are difficult to manage. Glands produce natural oil called sebum which helps to keep the skin lubricated. Sometimes these glands work excessively and produce more oil, leading to a greasy scalp. If your kid faces this problem, using a mild and gentle shampoo might help.

How to prevent/cure hair problems:

You must have heard a lot of healthy hair tips for dry hair & other hair problems from your friends and family. What works for one might not work for another. Diet and nutrition plays a significant role in developing the look, feel and the strength of your kid’s hair. Iron deficiency is the most common nutritional deficiency known in the world as one of the major reasons of hair fall. There are various foods, nutrients, herbs and essential oils for hair fall control and for hair growth that can help to prevent/cure hair related issues in kids and adults as well.

Food and Nutrients important for Hair:

Amla or Indian gooseberry:

Amla is a miracle fruit for hair as it is rich in calcium, vitamin C and other antioxidants that helps to strengthen hair follicles, reduces oxidative stress and prevents premature greying, dandruff and other fungal infections. It promotes scalp circulation and stimulates healthy hair growth, both in terms of length and volume. It is a great remedy for hair fall control. (What are some best fruits for teenagers?)

Collagen: 

Collagen, as studies suggest, is one of the main reasons of hair fall and hair thinning. It is a protein which helps to build your connective tissues like bones, ligaments, cartilage and also improves skin, hair, nails, joints and digestion. It can be commonly found in fish, chicken, egg whites, citrus fruits, berries and garlic. (Which foods can help with acne?)

Protein: 

Your hair strands are mainly made of protein called keratin and so protein acts as the life for your hair cells, thereby helping in construction of new tissues and repairing of the damaged tissues. Some of the protein-rich foods are eggs, chicken, lentils, legumes, quinoa, green peas, spinach, guava, milk & milk products, nuts like almonds, cashews and pumpkin seeds. (Some easy protein for kids)

Iron: 

Iron deficiency is considered as the primary reason for hair fall in kids and adults. Scientists believe that some genes in the hair follicle are regulated by iron. It also helps to circulate oxygen to our body & our tissues. Hence, the lack of it may compromise hair health and also causes other problems like fatigue, shortness of breath and dry & damaged skin. High protein rich foods include tofu, beans, legumes, dark leafy greens, poultry, fish, nuts and seeds. (Does cooking in iron pan help in nutrition?)

B vitamins 

B vitamins provides thickness & shines to the hair and also encourages hair growth. Vitamin B6, B3, B5 and biotin in particular are very helpful in strengthening hair, reducing hair loss and supporting our adrenal glands. Dark leafy vegetables, gluten-free whole grains, sweet potatoes, legumes, fish, liver and eggs are the most common sources of B vitamins.

Antioxidants (Vitamin A, E, C, and Selenium)

Vitamin E helps in stimulating hair growth and promotes circulation in the scalp and hair follicles, while vitamin A is good for hair follicle stem cells. Selenium and Vitamin C prevent hair damage and ageing of hair. Sweet potatoes, carrots, squash, almonds, sunflower seeds, berries, bell peppers, citrus fruits, cauliflower and mushrooms are rich sources of these antioxidants. (An easy source of daily selenium)

Herbs & Essential Oils for Hair Growth:

Green tea

It is a rich source of catechins, an antioxidant which helps to reduce DTH (an androgen which makes your hair fall). As a result, it stops hair fall and helps to fight against other hair problems like, dryness of the scalp and dandruff.

Aloe Vera:

Regular use of aloe vera helps in maintaining the pH balance of the hair, in opening the blocked pores of the scalp and also boosts the growth of hair follicles. A special protein (called proteolytic) in it helps to break down dead skin cells on the scalp and promotes hair growth. One of the healthy hair tips for hair fall situation and dry hair is to regularly massage your scalp with aloe vera gel.

Hibiscus:

This flower is rich in vitamin C, flavonoids, amino acids, mucilage fiber, moisture content and antioxidants. It helps prevent hair loss and stimulates regrowth from dormant follicles and also reduces the greying of hair. Another healthy hair tips for hair fall situation and dry hair is to add hibiscus petals to your hair oil & then massage your scalp using this oil.

Moringa:

Moringa is loaded with nutrients such as Zinc, vitamin A, B, C and E and essential amino acids. It is rich in chlorophyll and antioxidants which helps to nourish your hair. It helps restore strength, promotes hair growth and also repairs damaged hair. (Is this really a superfood to prevent most of the ailments?)

Coconut oil: 

Coconut oil is one of the most essential oils for hair growth which is used commonly to massage the scalp. It acts as a great moisturizer for your scalp. It penetrates your skin and hair shaft, promotes hair growth and even keeps the scalp lice free. Coconut oil also works as a conditioner preventing hair damage and reducing protein loss in hair.

Neem oil

Neem oil is also one of the essential oils for hair growth. It is the nature’s cure to all your hair concerns as it has regenerative properties which promotes healthy cell division and stimulates hair follicle growth. Also for lice, a study confirms that leaving this oil for 10 minutes in the hair reduces/kills the lice.

Recipe for 7 veggies rice
  • ½ onion
  • ⅓ broccoli
  • Half bowl corn
  • ½ bowl peas
  • medium size potato
  • 2 small carrots
  • 1 bowl soy chunks
  • 1.5 bowl raw rice
  • 3 bowls water
  • salt and pepper
Procedure

Sauté all the veggies. Add raw rice. Salt as per taste and water. Sprinkle pepper and mix. Keep on low flame and cover the pan with a lid. Let cook till done. Serve with yogurt or plain.

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.

Kids & Teens Hormone Balance Chocolate Spread| 0% preservatives | 0% refined sugar | 0% Palm oil | Fortified with AMLA, GILOY, TULSI | ORDER

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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Iyurved Daily Kids Nutrition

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HOW WHEY PROTEIN HELPS IN A CHILD’S GROWTH AND DEVELOPMENT

Being a parent it’s important to understand the needs of your child’s body for proper growth and development. The series of growth stages as an infant to a toddler followed by adolescence (puberty phase), they have to go through not only physical changes but also emotional ups and downs. What do these growth stages exactly mean? How whey protein for children can help?(5 Power foods for kids growth)

The term growth includes physical growth (height/ weight), while development is growth in function and capability of various organs which can help your child to learn, understand and perform their routine work efficiently. Between 2 to 10 years, a child grows at a steady pace. The main growing phase begins at the start of puberty, between ages 10 – 16. A child’s body needs some special nutrients with these changes in growth rates. (What is a balanced meal for a child?)

Let’s look at one nutrient closely.

whey protein for children

WHEY PROTEIN FOR CHILDren:

Whey is considered to be complete protein because it contains 9 essential amino acids and has low lactose content which makes it easily digestible. Leucine present in whey helps with building muscles too. These are the main reasons, why whey protein for children is essential during growing age. Although protein is the main building block for your kid’s body, but getting it from supplements may lead to health concerns. So acquiring it from natural sources like hand full of nuts and seeds or some dairy products is much beneficial. (3 supplements a body needs)

SOURCE OF WHEY PROTEIN FOR ChILDren:

When baby is born, mother’s breast milk contains 90% whey protein and about 10 % casein. That is why it is recommended to breastfeed babies for six months since whey is easier and quicker to digest. Breast milk acts as best immunity booster for new born. Other than that, whey is derived from cow’s milk which is made up of 80% casein and 20% of whey. Casein takes longer to digest and hence is recommended for older kids. A general practice to take milk just before bedtime is preferred since milk digests slowly due to higher casein proportion.

HOW TO GIVE WHEY TO KIDS?

What is the best whey protein for kids? Whey protein for children can be made at home with the left-over fluid when yogurt is curdled (what is the process of making whey at home?) during the process of cheese production. Or else add whey protein in milk and give to your child.

How whey protein helps:

Whey not only promotes growth and development of muscles in kids, but also boosts their natural defence power against infection and support a healthy immune system. The suggested intake of protein is about 0.8 per kg of body weight. For example, if your kid is 12-13 kgs, then the amount of daily protein intake would need to be roughly around 10 gm. Apart from healthy eating habits, it’s important to understand the role of whey protein in your kid’s growth. (Tasty options to fast-food)

WHEN WHEY PROTEIN FOR CHILDREN IS NEEDED?

Toddler years are time of growth and development and protein plays an important role during this phase. Whey is also a rich source of protein for fussy eaters. Nowadays, it is sold as the most popular type of protein powder as it is easy to source and comes in various flavors too. For older kids and teens who are into athletics, taking whey protein in milk can help to increase their strength and muscle mass. However, excess intake of protein through protein powders can be unnecessary if you are getting more than enough protein through your daily diet. (Easy protein food sources)

It is an interesting fact that body has no space to save that extra protein you eat. It all gets converted to fat or carbs which is not what you would prefer. Protein is made of 20 amino acids and the body needs all of these in certain ratio to make protein. The moment one of the amino acids required to make protein gets finished, protein making process stops. Hence, there is no point in bulking on protein from a single source. Keep variety in food and that will help achieve the goal of consuming all the amino acids to make all the required amount of protein in the body.

Are there any side effect of whey protein?

Although there are no side effect of whey protein and it is mostly safe for children and adults, but high doses can cause some side effects. For example, side effect of whey protein may include increased bowel movements, nausea, thirst, bloating, cramps, loss of appetite, fatigue and headache if taken in high quantity. Very active children (who participates in sports and athletics) may need little more protein than other kids. Home-made whey protein for kids like shakes or dishes (whey protein buns recipe) are a wonderful way to pack in some protein along with a bunch of other healthy vitamins and minerals.

Recipe of Millet Pizza that is Gluten free with herbs and nuts:

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

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

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.


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 spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)


Check what our Satisfied Parents have to say!


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

Foods and Remedies recommended by a Nutritionist expert.


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Kid’s Nutrition: 5 reasons for Poor Nutrition

Kid's nutrition

Why is Kid’s Nutrition so important?

Taking care of kid’s nutrition from early years itself is very important. This not only keeps their present active but also ensures a dependable and disease-free future. What are the benefits of eating nutritious food? Nutritious and healthy diet has many benefits for children: improves mental health, stabilizes energy, builds immunity and prepares the body against diseases. You can easily develop healthy eating habits in your children from their childhood. This can be the best gift you can give them for their better tomorrow. (Healthy eating for children?)

5 Reasons Why kids are not getting enough or proper nutrition?

Working parents: 

Life is too fast today. Children and families have busy schedules and it becomes really hard to prepare or sit down to wholesome homemade meals everyday for all working parents. In this scenario, any kid’s nutrition involves a lot of packaged, ready to eat and takeout food. More often than not, these foods will be laden with unnecessary ingredients like preservatives, unhealthy saturated fats, trans-fat and refined flours. When consumed regularly, they can have a negative effect on your child’s health, and some problems can continue into adulthood too. 

Expensive options:

Families are not able to regularly afford the new range of organic or natural foods available in the market. This results in families settling for cheaper, locally available (not necessarily fresh) options. Research shows that food items stored in the warehouses or grown with unnatural methods often lack minerals and vitamins. As a result of this, kids often face deficiencies in their nutritional intake thereby impacting health directly. (How is organic food beneficial for your health?)

Children are picky eaters:

A major reason why kids are not getting proper nutrition is that nowadays kids are very picky or choosy about their food and eat only selective foods. All the efforts of mothers in cooking a wholesome meal goes in vain when kids only select a few of the dishes or eat in very less quantity. This deprives them of the important nutrients which are available in a variety of foods. (How can you give nutrition to kids without changing their habits?)

Addiction to junk food:

Kid’s love for junk food has increased many folds in the past two decades. This makes a parent’s job of feeding nutrition to kids all the more difficult. Consuming pizza, burgers, pasta, chips, cookies, maggi and other packaged food on a regular basis deprives kids from eating healthier foods and the high sodium content in junk food affects their health in a bad way.(How junk food affects your child’s health?)

Lack of knowledge:

Kids of different ages have different nutritional requirements according to their activity levels. If parents are not well informed about balanced meals and benefits of good nutrition on their children’s health, then even though they are cooking fresh meals at home, the meals might be lacking proper nutrition by not including foods from all food groups. 

What comprises A nutritious or healthy diet for kids?

A nutritious diet plan must provide all the essential nutrients like carbohydrates, fats, proteins, vitamins, minerals and water in the required amounts. Requirements of essential nutrients vary with age, gender, physiological status and physical activity. (Why is balanced diet important for children?)

Recommended dietary allowance for Indian kids as per National Institute of Nutrition, Hyderabad:

Kid's nutrition
Balanced Diet Chart
RDA for macronutrients and minerals
Kid's nutrition
Balanced diet chart
RDA for vitamins
Macronutrients:
Carbs are important part of kid's nutrition
  • CHOOSE GOOD CARBS: Fibre, starches and sugar are very essential food for healthy diet that body turns into glucose to give energy to function. Carbs that take time to digest and have fibre in them are complex carbs which are found in naturally existing fruits, vegetables, nuts, seeds and whole grains. They keep you full for much longer. The other is the simple carb which digests quickly are found in milk, milk products, fruits, refined sugar (like cakes, cookies, candies, canned fruit juice and soda). These refined sugars lack the important vitamins, minerals and fibre and impact the body in adverse ways when consumed in large quantities. (Foods good for allergies in kids?)
Kid's nutrition
Protein
  • SPECIAL ATTENTION ON PROTEIN PACKAGE: Protein package includes fats, carbohydrates, vitamin, minerals and other nutrients that come along with protein. Protein makes up building blocks of organs, muscles, skin and hormones. Our body needs protein to maintain and repair tissues. Meanwhile, children need it for proper growth in their early years too. Fish, poultry, nuts, beans, are best choices. A balanced protein rich breakfast is always great for children to start their day. It helps them stay full for longer ideas and hence protein is a must for proper child nutrition. ( How to add protein to your diet?
kid's nutrition starts at early age
  • CONSUME GOOD FATS: Limit foods high in saturated fat and avoid trans fat. Nuts, avocado, seeds and fish are the healthiest sources of unsaturated fat. It is good for eye, bones and mental health of child, helps to boost brain and nervous system development, and strengthen the immune system. Encourage your child to eat all these good fats that support kid’s nutrition. (Foods and remedies for cough?)

MICRONUTRIENTS:

food for healthy diet
kid's nutrition
vitamins & minerals
  • ADD VITAMINS AND MINERALS IN DIET: Vitamins and minerals help us to grow, to form bones, muscles, for eyesight, for skin and organs and most importantly help us to fight against infections by building immunity. Deficiency of certain vitamins and minerals can lead to severe issues related to health. The best way to ensure that your child is getting enough vitamins and minerals for proper growth and development is to provide them with five food groups (fruit and vegetable, complex carbs, dairy, protein and fat).
milk is an important part of healthy diet
  • CALCIUM IS IMPORTANT: It is really important to get strong bones and teeth and we get chance to build them only once – throughout childhood and adolescence. Children who get enough amount of calcium in childhood start their adult lives with the strongest bones possible. Bones which are made only till mid 20s have to last us a lifetime. Mostly calcium is stored in bones and teeth where it supports their structure and hardness, but the body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. Calcium is predominately found in milk and milk based products like cheese. And is also found in dark greens and in smaller quantities in some nuts and seeds. (Should kids take whey protein?)
a nutritious diet plan
kid's nutrition
balanced diet
Indian Thaali

STAY HYDRATED:

water is important part of kid's nutrition
  • WATER WATER WATER:
  • Drink plenty of water. Water helps flush our system of waste products and toxins, helps with essential nutrients and keeps the body energized. It can also be mixed with some herbs for added benefits. (Summer drinks for kids?)


Recipe for Millet Pizza with Sprouts, nuts and herbs:

Recipe for Millet Pizza by Iyurved
Millet Pizza Recipe by Iyurved

Check the Recipe made with Ayurvedic spread by Iyurved – DAILY NUTRITION spread.

Check more healthy recipes loved by kids.


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 Ayurvedic spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


Iyurved daily Nutrition Chocolate Spread
Ayurvedic Chocolate Spread

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 spread to meet daily Nutrition ORDER | 0% preservative | 0% palm oil

Check other products for: Immunity, Brain development, Weight, Sleep, (for hyperactive kids), Eyesight, Hormones and Overall growth

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Is Whey protein good for children?

School going children in the age group of 3-15 years are in rapid body growth phase. Comprehensive nutrition, comprising of carbs, fats and protein along with essential minerals and vitamins is a must to include in their diets. What is whey protein and is whey protein good for child’s growth and development?

Most children are fussy eaters during this age. They eat only certain foods, for e.g, Spinach a.k.a Palak is a royally ignored food by kids, but it is such a nutrient-dense food. It is packed with over 15 vitamins and minerals- vitamin K, vitamin A, manganese, folate, copper, vitamin B1, vitamin B2, vitamin B6, vitamin E, vitamin C, calcium, zinc, fibre, phosphorus, choline and antioxidants. Don’t be overwhelmed, this is just to give you an idea of how nutritious it is!

Kids being fussy eaters miss out on so many essential nutrients which their body needs. In fact, they need it more now than later in life. That brings us to the question – Should dietary supplements be given to kids? Can Kids consume whey protein? The real and honest answer to this is, it depends!

Is whey protein good for children?

What is whey?

Whey is considered to be a complete protein because it contains 9 essential amino acids. It has low lactose content which makes it easily digestible. Leucine present in whey helps with building muscles too.

Procedure to make WHEY:

Whey protein is made from cow milk yogurt. Churning the yogurt releases butter/cream and leaves behind a yellowish water. This water is whey. Kids can safely consume this fresh at home.

Heating the butter made from yogurt gives traditionally made ghee. This ghee is also called cultured butter because it has live cultures ( probiotic bacterias) which make it medicinal in nature and great for digestion.

How much protein do my kids need?

The suggested intake of protein is decided at 0.8 gm per kg of body weight. For e.g , if your kid is 12-13 kgs, then the amount of daily protein he/she would need will be 10 gm roughly. Natural protein sources like handful of nuts and seeds can easily meet this protein requirements. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most of muscle formation or muscle repair happens, and timely protein consumption enables that.

Pro-tip : You can make protein-packed, seeds infused nutritional paratha, which will not only give you 10 gms of protein, but also make it supremely easy to feed your child. Nut cookies are also great protein snack for kids.

When can kids have whey protein powder supplement?

If a child is not meeting the daily protein required for reasons such as (1) she/he is a fussy eater (2) she/he is on a restricted diet due to medical history or lifestyle choice of being vegan (3) lack of availability of protein rich food (4) she/he is an extreme sports person or into tough physical routine. You can add whey protein in milk and give to your child.

What is the best whey protein? The best source, nevertheless, will always be the freshly prepared or procured whey made from cow’s milk yogurt.

When can whey protein powder be unsuitable for my kids?

Though there is no side effect of whey protein, but if the child eats a balanced diet, giving additional dosages of protein supplements can be harmful. High protein levels in body can create kidney stones and also strain child’s liver (with toxic nitrogen build up).

What is the best solution?

Protein consumption directly through food or food based protein supplement should be preferred for kids. The chances of over consuming protein through food are very slim. Whereas, over-consumption of protein through whey protein supplement is terribly easy.

Feeding nutrient-dense whey drink made of yogurt (blended with nuts and fruits) makes it one of the best food for children’s growth. Not only is it tasty but also makes it easy for the mother to feed healthy snack to the child.


Recipe: Millet- Multigrain Whey Bread with hiddenherbs and nuts

Let’s try to make every food tasty and nutritious with herbs and nuts.

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

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.


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 spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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One-Pot Dark Chocolate Dates Cake

NO EGG, NO REFINED SUGAR, NO WHITE FLOUR

Recipe/ Recommended Daily Intake (RDI)Calories (kcal)
(RDI 2000 kcal)
Cholesterol (mg)
(RDI 300mg)
Fibre (g)
(RDI 25g)
Iyurved Recipe54020mg5g
Regular Cake Recipe750300mg0.5g
Compared to a regular cake recipe with white flour, egg, sugar and refined oil, this recipe reduces cholesterol and calories and increases fibre intake.

MIX/ BLEND

  • 2 tbsp heap-full wheat flour
  • 2 tbsp heap-full cocoa (dark)
  • ⅓ tsp baking soda
  • 2 tbsp coconut oil/ ghee/ any oil
  • 4 dates (paste)
  • ½ tsp vanilla essence
  • 2 tbsp flaxseed powder (take flaxseed and powder it) mixed with 6 tbsp water
  • Jaggery/honey/coconut sugar (to your taste)
  • 1/4 tsp salt
  • 1/3 cup milk (try any milk/ nut milk)

Preheat oven for 5 min at 200C and bake for 30 minutes in the middle rack.

  • Dates: High in antioxidants, dietary fibre, Iron, aids digestion, slows ageing
  • Coconut oil: Reduce weight, improves heart health, brain function. 
  • Flaxseed:High in fibre, omega-3, improves cholesterol, BP
  • Jaggery: Cleanses liver, slows ageing
  • Nut milk: High in Vit E, Protein

Read more about Probiotics, Minerals Saturated Fats below:

Best Nuts and Seeds for Protein

The Protein Consumption in the Diet of Adult Indians Survey, a pan India survey stated that 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were consuming less food with protein. A typical-Indian meal served in homes of north or south or central India are most often protein deficient. Let’s see which foods are good source of protein and which are the best nuts and seeds for protein?

What is protein?

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption of foods with protein for kids enables that.(Easy ways to add protein to kid’s diet )

Signs of low protein in the body:

One of the most common signs of low protein is swelling. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect together thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair, nails, lower immunity and also compromised or delayed physical growth. So it’s become important to feed foods with protein for kids.( how to increase immunity in kids? )

Nuts and seeds are among the best foods with protein for kids to meet the daily requirement of the body and also a rich source of protein for children’s growth. In addition, they are a good choice of protein rich food for vegetarians.

which are the best nuts and seeds for protein?

best nuts and seeds for protein
protein rich food for vegetarians
rich source of protein
best foods with protein
Peanut:

Technically a legume, this nut is widely and easily available and affordable too. It is one of the most rich source of protein for kids. Just a handful of peanuts can give 9 g of protein to the body. In addition, it is a wonder full of over 30 nutrients and hence one of the best foods for children’s growth. Read more.

Almond:

The second best contender in the category with 8g of protein in just a handful of nuts is also one of the best foods with protein for children’s growth. An expensive yet easily available source of high nutrition carries highest fibre in this nut category. Read more.

Pista:

A seed of a pistachio tree, this perceived nut offers 7g protein in just a handful and best to use as foods with protein for kids. This nut has the highest amount of potassium which is useful for kids to balance the negative impact of eating processed or junk food, which causes high sodium levels in the body. Potassium helps by balancing sodium levels which can otherwise impact bones, brain, digestion, muscles, and kidney.

best nuts and seeds for protein
protein rich food for vegetarians
rich source of protein
best foods with protein
Cashew:

It is also among the best foods for children’s growth. A favourite of many, this nut has 6g of protein in just a handful. It is a quick source of high quality carbohydrates for kids with a variety of health benefits. Read more.

Walnut:

Despite being a little less in protein at 5g per handful, this wonder nut is loaded with good fats which are vital for the brain. Read more.

Hazelnut:

Similar to walnut in its nutrition profile, this nut also has 5g of protein per handful. Preferred by kids in chocolates and spreads, this nut is a nutritious snack with lots of essential fat.

Seeds:

Sunflower, Pumpkin and Melon together offer a great source of nourishment to the body and are best foods for children’s growth. 1 tablespoon of this seed mix provides 5g of protein. A spread of this can easily blend with any dish and won’t even get noticed by kids. Read more.

Soaking and consuming Almond, Peanut, Walnut enables release of phytic acid, resulting in more absorption of nutrients by the body. (What are the benefits of soaking and sprouting?)

Recipe: Chia Berry cupcake with hidden herbs and nuts

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

best nuts and seeds for protein

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

Check more healthy recipes loved by kids.


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.


Iyurved Daily Nutrition Chocolate Spread

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 Spreads to meet Daily Nutrition ORDER | 0% Preservative

Check more products for: Immunity, Brain development, Sleep (for hyperactive kids), Weight, Eyesight, Hormones and Overall growth

(shipping in India and Singapore only)


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

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How to add 9g protein to your diet easily to rebuild your Body cells?

Why is Protein rich diet important?

Proteins are the primary structural components of cells and perform a few different duties. It is considered the body’s building block and repair agent. The primary function of the protein consumed in the diet is to build and repair cells, including the muscle cells damaged when exercising to the point of momentary fatigue. Protein is also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption of foods with protein for kids enables that. (Easy ways to add protein to kid’s diet )

Protein rich diet helps in:

  • Higher energy
  • Weight loss
  • Building muscles
  • Sharper brain and focus

Daily recommended intake of protein is 50g on an average.

Protein intake can be calculated individually by multiplying 0.8 * body weight in kg

How to get 9g of instant Protein?

Just grab a handful of roasted or soaked nuts to get 9g of instant protein.

Peanuts: Technically a legume, this nut is widely and easily available and affordable too. It is one of the most dense foods with protein for kids. Just a handful of peanuts can give 9 g of protein to the body. In addition, it is full of over 30 nutrients and hence one of the best foods for children’s growth. (What are the other benefits of peanuts?)

Almonds: The second best contender in the category with 8g of protein in just a handful of nuts is also one of the best foods for children’s growth. An expensive yet easily available source of high nutrition carries highest fiber in this nut category. (What are the other benefits of almonds?)

Pistachios: A seed of a pistachio tree, this perceived nut offers 7g protein in just a handful and best to use as foods with protein for kids. Protein accounts for approximately 21 percent of the total weight of the nut, making it a good source for vegetarians and vegans. It is one of the best nuts to consume in a large quantity since its low in calories yet loaded with good fat. (What are the other benefits of pistachios?)

Cashew: It is also among the best foods for children’s growth. A favorite of many, this nut has 6g of protein in just a handful. It is a quick source of high quality carbohydrates for kids with a variety of health benefits. (What are the other benefits of cashews?)

Walnut: Despite being a little less in protein at 5g per handful, this wonder nut is loaded with good fats which are vital for the brain. (What are the other benefits of walnuts?)

Hazelnut: Similar to walnut in its nutrition profile, this nut also has 5g of protein per handful. Preferred by kids in chocolates and spreads, this nut is a nutritious snack with lots of essential fat.

Recipe of Nuts and Seeds Sweet with dates and hidden herbs

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

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.


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 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.

Read more blogs: