kids' diet

One of the biggest challenges of being a mother is to plan a meal for your kid. With the growing concerns for a balanced nutritious diet, limited time on hand and kids being choosy eaters, it’s difficult as a mother to be sure of serving the right meal to her kid.

While planning a meal schedule, trust the wisdom of our age-old traditions and culture. What was being cooked in our homes by our ancestors is now being stated as the healthiest wholesome food. Be it rice kanji famous in Bihar and Bengal or various different recipes of khichdi made across India, all being termed as a superfood now.

Following are some pointers that will be helpful in planning a wholesome healthy diet:

• Plan weekly or monthly meals in advance, incorporating all the nutrient requirements including carbs, proteins, fats, minerals, vitamins. Not to forget raw fruits and vegetables as a daily essential item. It really helps as being short of time every morning, we end up cooking anything in hand. Also, we can procure the required resources beforehand

• Oil selection is also a great puzzle, as we are not sure which oil is best for us. Prefer coconut oil, mustard oil, peanut oil, sesame oil or pure desi ghee for cooking. Do not use any kind of refined oils as the process of refining increases trans fats of the oil which is detrimental to health. Don’t be afraid to add fats to the meal, they are essential for our health, though the quantity should be checked

• Extra virgin olive oil has proven to be of many benefits but it is suited for raw consumption only as on soups, salads, dals, etc. It should not be heated as in Indian cooking to reap its benefits as its anti-oxidant properties degrade quickly when exposed to heat

• Incorporate curd or yogurt on daily basis. It is a very good probiotic and keeps our gut healthy

• Include freshly cooked meals only, on the menu. Avoid any packed, tinned, canned products as they are high in chemicals, preservatives and sugar. They are of no good but give an added load of toxins to be cleaned from the system

• Add plenty of vegetables and fruits to the daily plan. Sprouts and eggs are an excellent addition to the breakfast. Try to bring different colors of food to the plate. Prefer local and fresh seasonal vegetables and fruits to ensure optimal nutritional benefits

• Overnight soaked nuts and seeds are power-packed sources of nutrition. They are heart-healthy fats and contain many vitamins and minerals which improve digestion, skin, hair, brain function and so on

• Teach kids to eat according to their appetite and avoid overfeeding. Meals should be enjoyed without any media distraction. Guide them regarding eating slowly and chewing properly

• Water is another important component of meal planning. There should be adequate water intake throughout the day. Make it a practice to start the day with a glass of water

Childhood is the foundation of a whole productive life. Habits and tastes inculcated at this age goes a long way in maintaining health and understanding the gravity of healthy eating schedules in our young champs!!