DietingWith.Me

Tag: Child Health

  • Kids Who Eat Breakfast Perform Far Better Overall, Then the Ones Who Skip

    Kids Who Eat Breakfast Perform Far Better Overall, Then the Ones Who Skip

    Kids Who Eat Breakfast Perform Far Better Overall, Then the Ones Who Skip. #HealthTip #DietingWithMe

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  • Fit Kid – Lifestyle Modifications in Children

    Fit Kid – Lifestyle Modifications in Children

    Hi, friends, this is the concluding part of the 4 part series on Fit Kid.

    We have so far talked about the Food choices for Good Health, All about packed lunches and suggestions for packed lunches. Now here are some lifestyle modifications suggested for children apart from the importance of food.

    General Lifestyle Modification Techniques for Children

    • Dos
      • Think of food as fuel that is consumed throughout the day.
      • Encourage healthy full eating from all food groups.
      • Plan meals with the child and shop on a weekly basis.
      • Provide a variety of foods for healthy full snacks like Kurmura, Chana, Makhana, Dry Fruits & Nuts, Khakhra, Puffs, Fruits etc.
      • Eat together as a family without the TV.
      • Plate meals opposed to family-style dining but allow the child to decide how much of the meals he/she wants to eat let him/her learn to listen to his or her stomach.
      • Breakfast should be consumed within an hour of waking.
      • Consider fast foods for special days only.
      • Take children help in Gardening so that they see how vegetables grow.
      • Cater to offer food that kids say they don’t like at least 4 to 5 times before they know that they truly don’t like.
    • Don’t
      • Don’t think of food as good or bad.
      • Don’t allow skipping of meals.
      • Don’t shop on daily basis without a grocery list.
      • Don’t take individual food orders from the family members.
      • Don’t underside child’s hunger/satiety cues by adhering to the clean plate club mentally.
      • Don’t make regular use of drive-through.
      • Don’t support the sale of junk food to raise money for school functions.
      • Don’t assume that children will dislike all vegetables.

    Physical activity

    • Dos
      • Encourage 30 to 60 minutes of physical activity most of the days.
      • Make physical activity fun by encouraging team sports, active play, dancing etc.
      • Be physically active as a family.
      • Plan active weekends such as going to the park, playing sports, swimming, walking, skating etc.
      • Limit screen time to 15 to 30 minutes a day.
      • Encourage adequate sleep.
    • Don’t
      • Don’t allow more than two hours of sedentary activity.
      • Don’t make physical activity about winning or redundant activities.
      • Don’t be a drill sergeant yelling on the sidelines.
      • Don’t plan weekend activities that involve only food or inactivity such as watching movies, video games, watching television etc.
      • Don’t allow unrestricted freedom with gadget use.
      • Don’t keep a television in the bedroom.
      • Don’t overstress the child with unmanageable extracurricular activities.

    Following these guidelines, backed by self-practicing would go a long way in raising Fit Kids. This is because children follow what they see and not what they hear, hence closing with the adage.

    Among the most sacred gift, you can give your child is the gift of health. This gift is best given by example.

    -Dr. Rand Olson

    Fit Kid

    Part 1 – Fit Kid – Importance of Food for Good Health.

    Part 2 – Fit Kid – All about Packed Lunch.

    Part 3 – Fit Kid – Suggested Packed Lunches.

    Part 4 – Fit Kid – Lifestyle Modifications in Children.

    Please read the disclaimer for more information, and share it with your circle, if you find the post worthy enough to add value.

  • Fit Kid – Suggested Packed Lunches

    Fit Kid – Suggested Packed Lunches

    Hi, friends, this is the 3rd part of the 4 part series on Fit Kids.

    Below are some of the suggestions for packed lunches for children which, apart from being nutrient-rich, also are easy to prepare, carry, pack and are good to taste and breaks the monotony.

    1. Vegetable Pulao with Tomato Raita.
    2. Vegetable Paratha with Tossed Salad.
    3. Paneer Paratha with Tossed Salad.
    4. Chapati stuffed with Dal or Greenleaf Vegetables.
    5. Chapati with Pulse and Carrot Salad.
    6. Vegetable or Paneer Sandwich.
    7. Hung curd Vegetable Sandwich.
    8. Sprouts with Khakhra.
    9. Chillas or Pancakes.
    10. Suji Dhokla.
    11. Pizza Paratha.
    12. Thepla with Vegetable.
    13. Vegetable Frankie with Salad
    14. Chapati Noodles and Rolls
    15. Veg Cutlets
    16. Veg Khichdi
    17. Dalia with Curd

    Again let me reiterate the statement from the 1st post, that the key to healthy balanced diet is eating the right amount of food for how active you are and adding a variety to it. Hence next week would be concluding the series with a note on Lifestyle Modifications in Children.

    Fit Kid

    Part 1 – Fit Kid – Importance of Food for Good Health.

    Part 2 – Fit Kid – All about Packed Lunch.

    Part 3 – Fit Kid – Suggested Packed Lunches.

    Part 4 – Fit Kid – Lifestyle Modifications in Children.

    Please read the disclaimer for more information, and share it with your circle, if you find the post worthy enough to add value.

  • Fit Kid – All about Packed Lunch.

    Fit Kid – All about Packed Lunch.

    Hi friends this is the 2nd part of the 4 part series on Fit Kid.

    I will be talking about the points to be considered while planning and packing for lunch, as its an important meal in the overall nutrition of a child and constitutes 1/3rd of the total daily requirements.

    Points to be considered while planning packed lunch.

    • Include all the five food groups that are
      1. Cereals and grains group.
      2. Vegetables and fruits Group
      3. Milk and milk products group,
      4. Meat, poultry, Fish, Dry pulses, eggs &. nuts group
      5. Fats and oils.
    • Include Green leaf Vegetables like Coriander on vegetables or leafy vegetable in the form of bhaji.
    • Good quality proteins include Buttermilk, Curd, Homemade Paneer, Mix Cereals and Pulses like Idli, Dhokla, etc.
    • Appetising food like Lime juice and Coconut water should be incorporated into the diet.
    • Avoid monotony.
    • Avoid repetitions.

    Points to be considered while packing lunch.

    • Adjustments in the amount of food depending on the school schedule.
    • Meals should be easy to plan, prepare, pack and carry.
    • Meals should fulfill 1/3 to 1/4 of daily requirements.
    • Meals should be palatable and taste good even when cold.
    • Meals should not be repetitive.
    • Avoid Monotony.
    • Meals should be pleasing to eyes.

    Next Saturday I would be suggesting some ideas for the packed lunch which, apart from being nutrient-rich, also are easy to prepare, carry, pack and are good to taste and breaks the monotony.

    Fit Kid

    Part 1 – Fit Kid – Importance of Food for Good Health.

    Part 2 – Fit Kid – All about Packed Lunch.

    Part 3 – Fit Kid – Suggested Packed Lunches.

    Part 4 – Fit Kid – Lifestyle Modifications in Children.

    Please read the disclaimer for more information, and share it with your circle, if you find the post worthy to add value.