DEVELOPING GOOD FOOD HABITS AND CHOICES IN CHILDREN

In today’s hectic life most of the times we as parents not only forget about our diet and health but also forget that this is the same attitude that we develop for our children’s diet and health. Creating an environment and example where your kids can follow you and make healthy nutritional choices is one of the most important steps you must take to ensure the health of your child as a kid and as an adult.

Here are some tips for getting children to eat healthy food and form wise nutritional habits.

1.        Avoid guilt feeding: Most parents tend to allow children to get away with eating junk foods in order to make amends for the guilt of not spending enough qualitative and quantitative time with them. Remember your kids learn by your examples and when you can develop in them an attitude to choose healthily they will love you even more for that when they grow up to be healthy adults.

2.      Everything is “OK” when we are kids: NO- our health is determined from a very young age. Deficiencies and disorders start building from a very young age and therefore by building a healthy and supportive environment at a young age can make you inculcate a positive relationship with healthy food which will last a lifetime.

3.      Avoid placing restrictions on food: Do not just restrict a food without reasoning with your child. Instead of banning foods, talk about all the healthy, nutritional options there are and encourage your family to chose fruits, vegetables, whole grains, lean meats, and low-fat dairy, while avoiding heavily processed, low-quality junk foods. Moderation is always the key so keep certain foods like fries or burgers (restricted on other days) for just once a week or fortnight so that kids don’t feel like being deprived of any food.

4.      Keep healthy food at hand: Children will eat whatever is available and even parents may end up giving their kids whatever is handy in case of a busy day. Keep fruits in a bowl on the counter where it’s accessible. Remember, your child can only choose foods that you stock in the house. Stock up on khakhras, popcorn, home-made baked chivdas instead of chips and creamy biscuits. Have healthy snacks yourself too. Your actions speak louder than your screaming or anything you will ever tell them.

5.      Don't label foods as "good" or "bad”: Instead relate foods to the things your child cares about, such as sports or doing well in class. Let your child know that protein rich foods such as chicken, eggs, pulses, nuts and calcium rich foods in dairy products like milk or curd give them strength for sports. The vitamins and minerals in fruits and vegetables will make them look beautiful. Also eating a healthy breakfast is important to help them be focused in class. Do not enforce a choice upon a child- explain it them- they will understand.

6.      Praise healthy choices: Show your child how proud you are when they choose healthily.

7.       Don't keep scolding about unhealthy choices: When children insist on or choose fatty, fried, unhealthy foods, redirect them by suggesting a healthier option. Instead of regular potato chips, offer baked tortilla/ sweet potato chips or khakhra. If your child wants candy/sweets, try dipping fresh fruits in a little honey/ chocolate sauce or keep naturally sweet dried fruits like dates at home for quick snacks. Instead of buying French fries, try roasting cut up potatoes in the oven and then toss them in just a bit of oil.

8.      Do not use junk food as a reward: This could create weight problems in later life and wrong association of foods. Instead, reward your child with something fun -- perhaps a trip to the park/ library or a game together.

9.      Have at least one meal as a family: Children who eat dinners at the table with their parents have better nutrition, are less likely to have meals in front of the television and learn the importance of meal times being a pure activity.

10.   Prepare plates with the kids: Put the right portion of each item on everyone's dinner plate along with your kids. This way your children will learn to recognize healthy portion sizes.

11.     Give the kids some control: Ask your children to take few bites of all the foods on their plate and give each one a marking, such as 1, 2, 3 or 4. When healthy foods -- especially certain vegetables -- get high marks, serve them more often. Offer the items your children don't like less frequently or try and make them in a different way. This lets your child participate in decision-making and he feels his views matter too.

12.    Consult your pediatrician regarding serious matters: Always talk with your child's doctor before making any significant changes in the type of foods your child eats. Never diagnose your child as eating too less or being too fat by yourself as there are many parameters you may not be able to judge.

It’s all about inculcating habits gradually from childhood and it is not something that we can develop overnight as adults. Everything around us is tempting our kids to indulge in foods that may not be healthy. Peer pressure, aluring advertisements and a need to be accepted as someone belonging to the junk food generation is a very serious matter. Therefore making your kids “food smart” and setting examples for your children to make a healthy choice most of the times can protect them for a lifetime from diseases.

HEALTHY DIET FOR THE WINTER COLD

Every mile is two in winter, just like our metabolism which slows down in winters. So winter days are cold, when you want to warm up fast with a bowl of mom’s creamy soup or stew. But there also is no excuse to throw all your healthy eating habits out the window just because it's dark and cold outside!

Some instructions for winter:

1. Eat high-quality carbohydratesListen to your cravings because the "feel-good" brain chemicals start to decline. Your cravings for carbohydrate-loaded comfort foods are your body's cries for more of these hormones. But when choosing carbohydrates opt for nutritious whole grains and choose high-quality carbohydrates such as sweet potatoes, pumpkins, and whole breads/rotis/brown rice.
2. Go seasonalWinter can also be as amazing as summer with it’s produce such as pomegranates, cranberries, oranges, sweetlime, pineapples, purple/black grapes, carrots, which will not only add colour but nutrition into your meals.
3. Include Vitamin D rich foodsVitamin D can be found in fortified dairy products, fortified breakfast cereals, fatty fish, and egg yolks.
4. Nourish your cold with probiotics and vitamin CProbiotics (as found in yogurt with active culture) may shorten your cold episode by almost two days. So keep on eating those "friendly" bugs!Vitamin C can be got from citrus fruits, amla (gooseberry), capsicum, guava and hot chillis.

The common cold is caused by any of a number of viruses that can involve the upper respiratory tract. As your body fights the attacking virus, you get the symptoms of a cold, including nasal congestion, sneezing and sniffles. Colds are very common every winter, but your best remedies are right in your kitchen. In fact, you can strengthen your immune system's infection-fighting ability by eating a balanced diet, exercising regularly and getting enough rest. Good nutrition is also essential for recovering from a cold, and you can reduce the duration of one and also decrease the aggravating side effects such as stuffy nose and sore throat simply by eating right.

Here’s are some tips:

• Fill up on nutrient-rich healthy diet to build your immune system and fight inflammation during a cold.
• Drink plenty of cold and hot liquids. Water, tea, fruit juice, or broth based soups. When you have cold, liquids thin and loosen mucus and help get it moving out of your body. Also a hot chicken or a clear vegetable soup helps move viruses and germs out of your system.
• Avoid excess of caffeine. The diuretic effect of caffeine in fluids like coffee, tea, and soda drinks make them less helpful than water or decaffeinated beverages when you have a cold.
• If you have diarrhea symptoms, eat low fibre foods such as white bread, white rice or noodles, creamed cereals, ripe bananas, steamed apple or pear without skins, eggs, mashed or baked potatoes without the skin.
• Eat fibre and protein rich foods to avoid constipation which can make you feel sluggish.
• Eat small frequent meals spread fairly evenly throughout the day (consisting of comlex carbohydartes and proteins to keep blood sugar levels steady.
• Keep yourself hydrated by taking water, light or green tea, juices, and soups. Avoid excess of sodas or alcohol as they are dehydrating and can affect the absorption of vitamin D and iron.
• Having a teaspoon of ginger juice or powder with honey about 2-3 times a day is a great remedy for your cold and building up your immunity.
• Adding black pepper powder and garlic in foods are also beneficial.
• Amla as juice or chutneys are a great source of vitamin C.
• Warm milk with jaggery and kesar is a great healer of colds.
• Exercise for about 30 minutes a day as this also helps to keep the metabolism of our body running well.

So the bottom line is this- Don’t let the winter cold slug you down. Pep up and energize yourself by getting maximum benefit from the tool box which is right in your kitchen and have an energy filled winter season.

CALMING DIET FOR HYPERACTIVE KIDS

Consumption of certain foods such as processed food and foods high in sugar contribute to symptoms of hyperactivity for certain children. While diet does not cause hyperactivity, it can play a major role in symptoms of hyperactivity and some simple dietary changes may help improve behavior and make life a lot easier for child and parent alike.

Foods can also help calm hyperactive kids. It is also recommend taking a look at the foods your kids are eating to find out why certain foods make them hyper, cranky or irritable. Find out which foods should be avoided and which foods you should incorporate into their daily diet as many times it will differ from child to child.

Kids that eat excessive amounts of foods high in sugar or refined carbs, such as white rice, white flour products can experience a drop in blood glucose which can affect their mood. These foods can trigger the release of the “fight or flight” hormones that make us fidgety, irritable, and anxious.

While sugar may be a concern, the type of sugar consumed may be more important than the amount. High fructose corn syrup and artificial sweeteners such as aspartame and sucralose should be avoided in a diet for hyperactive children. In addition, one should attempt to reduce total sugar consumption. Avoid sugary drinks, candy and highly sweetened processed food products.

Artificial flavors, colors and preservatives present in many convenience and prepackaged foods have also been known to contribute to hyperactivity. When preparing a diet to help hyperactive children, food should be prepared from fresh foods whenever possible and the amount of ready/convenience food consumed should be reduced.

Adequate amounts of high quality protein should be eaten at every meal, particularly breakfast. Protein aids in maintaining a steady blood sugar level and prevents the ups and downs of mood swings that may contribute to hyperactivity. In addition, protein provides support for brain function important for all children but particularly those who have difficulty maintaining attention. Foods rich in omega-3 fatty acids may provide some benefit to increase brain functioning, stabilize mood and improve hand to eye coordination in children. It is important to ensure overall nutrition and provide for dietary deficiencies such as zinc, B vitamins and iron that may play a part in hyperactivity.

Calming food choices: It is recommend you incorporate these foods into your children’s diet:

1.       Cut fresh veggies (baby carrots, cucumber sticks, bell pepper strips,
broccoli/cauliflower florets, etc.) – serve along with a “healthy dip” like hummus, raita, low-fat salad dressing, low fat cheese or paneer dip, peanut butter or salsa.

2.       Low-fat yogurt or low fat cottage cheese– plain sweetened with blended fruit or fruit juice is best.

3.       Nuts or seeds – almonds, cashews, walnuts, peanuts, etc. Don’t forget about sunflower seeds and toasted pumpkin seeds. Try roasted chana or soy nuts.

4.       Fresh, frozen or dried fruit – serve cut up in an interesting cup or bowl. Even better, create a “healthful” fruit/yogurt sundae by alternating layers of fruit with low-fat yogurt and granola.

5.       Reduced-fat cheese – you can now find an amazing array of cheeses made from 2% milk in lots of kid friendly packaging.

6.       Whole grain crackers, cheese, peanut butter, almond nut butter, hummus, salsa, or spreadable fruit/fruit pulp.

7.       Healthy cereals – dry or with skim or low-fat milk. To select a healthy cereal, be sure you see the word “whole” as the first word in the ingredients list.

8.       Snack picks for kids include instant oatmeal, home made granola bars/chikki using honey/jaggery nuts or channa, air-popped popcorn, hard-boiled eggs, tortilla chips or khakhra, fruit smoothies with wheat germ and dark chocolate.

The Sweet Craving: If you’re looking to satisfy your child’s sweet tooth try fresh fruit smoothies, or light ice cream topped with berries. Homemade “healthy” cookies are all good alternatives to store bought pastries and candy. The worst choices here would be donuts, pastries, cupcakes, cake, candy (especially those with lots of food dye, sugary kids’ cereals, Pancakes (waffles [white flour-based]), soda and other sugar fortified beverages (fruit drinks, sports drinks) and white bagels.

Calming nighttime snacks: Before bed, children should always avoid caffeinated beverages, candy, high-sugar fruit juice and ice-cream. Healthy nighttime snacks includes low-fat milk/ curd, soy products, peanut butter, and cheeses.