Nutrition for Kids – Are they getting enough ????

Photo by Pixabay on Pexels.com

Hey friends! I know my disappearance is unpardonable and I also know that many of you must have been eagerly waiting for my next post. So first of all,, let me please apologise for my absenteeism. We actually relocated and hence I was busy setting up the new house at a new place. But I know that is no excuse for not showing up and here I am with my sincere apologies. So, without delaying things further , let us move to our today’s topic of discussion…a much awaited and much requested one!  Yes, you got me there…Kids Nutrition !

Nutrition for kids is about making sure that your child gets enough nutrients from age 1 through 11. And what is enough? Well, definitely the individual requirements do vary from child to child, but there are certain guidelines , which can help you get on the right track. Your  child grows each year and her needs for nutrients and new textures change. Giving your child a healthy diet is vital so that she grows , develops and stays at a good weight for her age.  So, here are a few ideas that can help you guide them to eat a healthy diet, that in turn will keep them active and growing during their childhood years.

Kids this age are very active and their bodies need nutrients on a regular basis, even if they don’t feel hungry at times. Offer them meals or snacks 4-5 times a day. This will provide them with enough fuel to play and grow. The amount of certain nutrients , especially calories and protein depends on both the age and weight of your child in kilograms. So guys, if you weigh your kids in pounds it would be a good idea to divide your child’s weight in pounds by 2.2 to figure out her weight in kilograms.

I have tried to chart down here the age wise nutrients requirements for kids , so that you just have to pick the  age group that is relevant to you and follow the per day servings guidelines along with the per serving size. Hope, it saves you some trouble of going through the details and descriptions !

	Calories         ( per kg body weight )	Protein (per kg body weight )
0-3 years	About 100	About 1.2 gms/kg
4-6 years	About 90	About 1.1 gms/kg
7-11 years	About 70	About 1 gm/kg

Kids requirements for one full day are given in terms of the number of servings they need in a day.  Size of one serving is about the amount given below for each age group.

	Breads / starches ( 5 or more servings per day. )	Fruits (2-3 servings per day)	Meat/meat substitutes ( 3 or more servings per day)	Milk or yogurt (3-4 servings per day)	Vegetables- cooked or raw         (2-3 servings per day)	Fats –oils, butter etc. ( 1-3 servings per day)
1-3 years	¼ cup pasta, potatoes or rice ½ to 1 slice bread or 1/2 to 3/4 chapati ½ ounce dry cereal ¼ muffin	¼ cup pureed fruit ¼ cup juice	1 egg 1 tbsp peanut butter (after age 2) 1 ounce meat, fish or poultry ¼ cup cooked dried beans or legumes ¾ ounce cheese      ( about ¾ of the one inch cheese cube)	½ to ¾ cup	¼ cup	½ to 1 tsp
4-6 years	½ cup pasta, potatoes or rice 1 slice bread or 3/4 chapati ¾ ounce dry cereal ½ muffin	¼ to ½ cup canned fruit ½ piece fresh fruit ½ cup juice	1 egg 1-2 tbsp peanut butter 1-2 ounces meat, fish or poultry 1/3 cup cooked dried beans or legumes 1/3 cup cottage or ricotta cheese 1 ounce cheese      ( I cube of 1 inch)	¾ cup	¼ to 1/3 cup	1 tsp
7-11 years	1 cup pasta, potatoes or rice 2 slices bread or 1.5 chapati 1 ounce dry cereal ¾ muffin	1 cup canned fruit 1 piece fresh fruit ½ cup juice	1 egg 3 tbsp peanut butter 2-3 ounces meat, fish or poultry ½ cup cooked dried beans or legumes ½ cup cottage or ricotta cheese 1-2 ounces cheese      ( 1-2 cubes of 1 inch)	1 cup	½ cup	1 tbsp

 

Sweets and Desserts – The maximum number of servings per week a child can have is given below. One serving is a medium portion, like, 1/2 cup of ice cream or pudding or a 3 inch cookie.

1-3 years :  1 to 2  servings per week at the max

4-6 years :   3 to 4 servings per week at the max

7-11 years:  4 to 5 servings per week at the max

Always remember, that your child should only be eating enough of the fats and sweets to meet their calorie needs!

Vitamins and Minerals- Your child does not need to take extra vitamins or minerals if she eats a balanced diet. Any vitamins and minerals supplements should be given by proper consultation with your caregiver.

Some quick tips to consider-

• Give your kid at least one serving per day of-  A high vit C food ( citrus fruits and juices, tomatoes, potatoes and green peppers ) and  one serving of high vit A food    ( spinach, carrots or sweet potatoes ).
• Until age 2, give your child whole milk and full fat dairy products so that her nervous system grows well.
• After age 2, give your kid low fat dairy products to limit saturated fat intake.
• Choose lean meats, poultry and fish for your kid.
• Avoid fried foods and high fat desserts except on special occasions.

People often ask – when it comes to junk food consumption – how much is too much? Well, it can be tricky since there is growing concern over kids’ weight. But, I would say its perfectly okay when it comes to offering them treats occasionally. While I am certainly not saying that we can load their diet with junkies, what I want to say is that we shouldn’t make it so off limits that it starts to have some sort of an appeal or a mystique. Trust me, tight restrictions on junk food do backfire. We really need to work on navigating in a way such that it doesn’t turn into a battle. You can say to your kid, ” Well, u can have the potato chips but lets eat some carrots too”.  But yes, again….not always. As the denial shouldn’t be every so often, so shouldn’t be the approval.

Always do remember, children may appear not to be listening to you, but they are certainly watching you.  Your example is important in teaching her good food habits.

On that note, I would say bbye. I hope you found what you were looking for. For those of you who haven’t yet followed my blog, please do follow and like and comment. Also, please do write if you have any special requests . I will be glad to do an article on your requested topics.  Be  seeing you soon with yet another interesting and requested topic, until then, here’s Dr Apoorva, signing out for today!

 

 

 

Advertisement

The wonder drugs in ayurveda !

Hey all…..Oops, i m so sorry to have vanished like that !!!!!!! Holidays, trips, outings and what not ! I must admit that I was carried away by all these and just couldn’t manage to get hold of time ! But, here I am and as I had promised in my earlier post, I shall be dedicating this particular post to the wonder drugs in Ayurveda and their wonderful medicinal uses . So lets get going!

Ashwagandha. As the name suggests, it smells like a horse! And, it is said to impart horse like strength and vigour to you. If u wish to look younger, feel healthier and sleep better, then ashwagandha is just what you need. For ages, it has been used for day to day worries like stress, anxiety, exhaustion, sleeplessness etc. It is a powerful antioxidant, and is classified as a rasayana i.e. rejuvenator and promotes mental and physical health, in turn promoting longevity. It has a dual capacity of energizing and calming at the same time.

Shatavari- Known to have a hundred roots, shatavari has been long used in Ayurveda for its cooling and calming effect. Reputed for its affinity towards the female reproductive system, it is a powerful antioxidant, and helps in restoring vitality. But that said, it is equally helpful in males. It promotes healthy energy levels and strength, healthy peristalsis of the gut and supports the immune system. It is a nourishing, tonic herb.

Amalaki– Also known as the indian gooseberry, it is a supportive and nutritive herb for the digestive tract. Works on the skin and is a wonderful blood purifier. It acts on liver rejuvenation. It is the principal ingredient of chyawanprash . It helps balance the blood sugar, supports a healthy reproductive system, promotes energy levels, supports healthy cholesterol and acts as a cleanser, promotes healthy hair, aids in digestion, tonic for a clear mind and improved vision. Overall, an all-rounder in ayurvedic drugs.

Pippali– Pippali is the term applied to the fruit of piper longum. It is a very unique spice. It is useful in indigestion, asthma, cough etc. But, it is also a very good aphrodisiac and anti-ageing spice. For all spleen related disorders, pippali is the best. It is useful in ascites, diabetes, haemorrhoids. It acts as a bronchodilator, vaso dilator and expectorant. Hence, works as a rejuvenative for the lungs and all mucus conditions associated with lungs.

Brahmi– Many of us know that brahmi is used as a brain tonic. But this is just one of its many wondrous uses. It is used in mental illness, emotional imbalance, stress, anxiety and addiction issues. It is a nervine tonic, hence very useful in Alzheimer’s, Parkinsons, ADHD, autism and dementia. It cleanses the blood, kidney and liver, it’s a cardiac tonic, anti spasmodic and anti inflammatory. Beneficial for premature graying and balding. Too much beyond what the name suggests!

Triphala– It is an ayurvedic medicine used for treating stomach ailments and for body detoxification. The name indicates three fruits- it is a combination of fruits of haritaki, bibhitaki and amalaki. It can stimulate appetite, maintain blood sugar levels and improve skin color and tone. It can treat indigestion, constipation and gases and reduces the chances of getting haemorrhoids. It is a gentle, safe cleansing formula for the colon. It is high in antioxidants and Vit C. It is an anti bacterial, anti ageing, it regulates lipid levels and is very useful in maintaining body weight.

Tulsi- Last but not the least. A miracle drug in itself, tulsi, or holy basil, has found its place in almost every indian household. And why not? A few tulsi leaves consumed daily can keep you away from a host of ailments. It strengthens immunity, fights bacterial and viral infections,combats and treats several hair and skin disorders. It is rich in antioxidants, helps to reduce stress and conditions like diabetes and high blood pressure. It fights infections and allergies and is very useful in respiratory ailments. It works on skin problems like acne ,both when consumed orally and applied locally. It helps in fever, cough , cold, asthma etc and facilitates proper digestion. It is loaded with phytonutrients, essential oils and vit A and C. Truly, a blessing in disguise to the mankind!

So guys, these are just a few of many, many wondrous drugs mentioned in Ayurveda texts. And however much i write about them, it isn’t going to do them justice! I have tried to summarise them here, hoping that you find this info useful, so that you too benefit from it as i have. Will see you soon with another interesting post, here is Dr Apoorva, signing out for today!

Eat well….Age well

Hey there once again! Thanks a lot for all the love and support!  I hope I haven’t kept you waiting for too long. And now let’s switch to today’s topic of discussion. Yeah…you got me there! 

Aging is inevitable, so we all know! But there’s more to it. While aging is inevitable, many of the degenerative disorders that pop their ugly heads up past  middle age , are not! But only if, preventive measures are taken. Medical researches confirm that such degenerative conditions can be prevented, or at least slowed down, with the help of good nutrition and a balanced lifestyle. These conditions come disguised in the form of osteoporosis, diabetes, heart problems, Alzheimer’s and Parkinson’s, to name a few.

Any age-well strategy cannot be complete without including proper nutrition in it. Yet, sadly, senior citizens are the most under nourished group of all . There are many reasons for this- diminished sense of taste and smell during old age, which makes food less appealing, difficulty in chewing, swallowing, heartburn, constipation and other digestive problems, declined absorption of nutrients, emotional stress due to loss of a partner, difficulty in shopping or preparing meals and not to forget financial factors.

Change in needs

Our body composition changes with age. As a result, nutritional and calorie needs also change. Also, other medical conditions like osteoporosis may change the nutritional needs of our body. Hence, an older person is more likely to need extra quantities of some of the essential nutrients, like-

• Calcium to maintain healthy bones
• Vit D ,which the body needs in order to absorb calcium
• Vit B 12, needed to build red blood cells and maintain healthy nerves
• Potassium, especially if having high BP
• Fiber, to prevent constipation
• Zinc, to provide immunity

Some seniors may need a multivitamin and mineral supplement so that they are ensured of getting the adequate quantities of the nutrients. But of course, your physician is the best person to guide you through this, since supplement imbalance can be equally hazardous.

Make sure you have enough fluids throughout the day. Seniors experience decreased thirst and eventually may end up drinking lesser fluids than required.

That said, although nutrition is an important part of aging-well strategy, it is not only about nutrients. One must try to make the most of mealtimes. Try sharing a meal with family and friends, go for pot-lucks , shop together with others in a similar situation. These simple steps may improve your mood along with your nutrition.

Ayurveda and Yoga

The science of rejuvenation , or rasayana , is ancient. Ayurveda has been reputed to increase the body’s resistance to diseases and slow down the aging process. In fact, rasayana is one of the eight main branches of Ayurveda!

According to Ayurveda, rasayana, brings about the proper nourishment, growth and function  of all seven body tissues (dhatus). There are many rasayana herbs and foods. Ashwagandha, Shatavari, Amalaki, Brahmi, Pippali and Triphala are a few worth mentioning.

If taken in right form and doses, these herbs can do wonders to your body and slow down your aging process . And what better way than to pair these up with some yoga asanas and meditation? Researches show that yoga, if done in a proper way, can immensely boost up your  vitality and keep you mentally and physically healthy.

In the end its all about keeping a proper balance between your way of living and the supportive therapies needed for a healthy life. A balanced,  healthy and nutritious regular diet, Ayurveda, yoga and modern science together can do wonders when it comes to restoring your vitality. So folks, there it goes – Eat well…Age well !

Hope you found this interesting. In our next post, we shall see how these Ayurveda wonder drugs( and many more), along with other positive lifestyle changes, can restore the vitality and increase the body’s resistance to  fight against diseases. Hoping to  see you guys soon,  here’s Dr Apoorva, signing out for today!

High blood pressure….a silent killer!

Yes, you heard me right! Hey there, once again. First of all, let me thank all of you for your wonderful support and wishes. Your response makes me keep going!

And now, back to the post. Yes, you heard me right! High blood pressure often shows no symptoms. And hence is called a silent killer!

High blood pressure is a long term medical condition, in which the force of the blood against the walls of the blood vessels is persistently too high. Most of us these days are acquainted with this condition. Coz, someone or the other in the family suffers from it. And, the stats are increasing so badly that it is on the verge of becoming an epidemic!

Well, it is quite alarming. The lifestyle, the boom in consumption of packaged and processed foods, the stress- all are responsible for this. Also, there are certain other medical conditions which may contribute to high blood pressure – like diabetes, kidney problems, etc.  And while your physician is the best person to guide you with medicines if you are suffering from this condition, there are certain lifestyle and diet changes which you can consider to keep your blood pressure from shooting up, and also to keep yourselves from falling a pray to this disturbing condition, if you haven’t already!

A beautiful blend of modern medical science and ancient wisdom of Ayurveda can help you keep your blood pressure within normal, and can effectively keep you away from it. Let’s see how it works…

AYURVEDA–  In Ayurveda literature, there is no separate mention of the disease as such, which is remarkable since it could be largely possible because of the absence of this disease in that era. Credit goes to the lifestyle and diet followed by people in those days. But, its mention surely appears as a symptom of some other underlying medical conditions. And the treatment mentioned is largely similar to the one followed by modern medicine these days.

According to the ancient texts, the disease is treated using shodhan  chikitsa       (detoxification protocols), pathya-apathya( dietary, behavioral and lifestyle changes), aushadhi chikitsa ( appropriate medicines), pranayama, asanas and dhyan ( breathing exercises, yoga and meditation) and especially alavana aahar ( low salt diet) ; a protocol which is quite similar to the modern one.

Ayurveda has always emphasized on a quality and balanced diet. The DASH diet recommended for the treatment of high BP is largely similar to the one mentioned in Ayurveda , thousands of years back! Let’s see how.

DIET–  Experts now believe that diet plays an important role in both prevention and treatment of high BP. Some simple things may keep ur numbers in check.

• Make your diet rich in grains and grain products, fruits and vegetables.
• Watch the minerals. Potassium and calcium are believed to protect against high BP. They can be found in most fruits, vegetables, legumes and dairy products.
• Limit your salt intake. Packaged and processed foods are the main culprits. Check labels for hidden sodium content. Avoid salty pickles.
• Eat a less fat diet. More fat will increase your weight too n may increase the BP significantly. Cut down on fried foods n go for broiling. Switch to low fat milk n cut down on butter and margarine. Go low on red meat. It is a must.
• Check your weight. Bringing it down modestly will bring down your BP significantly.
• Avoid alcohol and caffeine consumption in excess.

LIFESTYLE– A proper diet is key in keeping the blood pressure in check, but it has to be paired with other lifestyle changes.

• Exercise regularly, at least five days a week. It conditions your heart to work more efficiently.
• Quit smoking. It can bring your reading down by min 10 points.
• Use over the counter drugs with caution. Popping a pain killer every now n then may not be wise when it comes to your heart.
• Try to reduce stress. There are many ways of doing so like yoga, meditation, listening to soothing music and playing with kids and keeping pets. Take your pick!

YOGA AND MEDITATION- It has been proved time and again that proper yoga poses,  breathing exercises and meditation techniques can reduce the blood pressure significantly. Virasana, baddhakonasana, janushirasana and upvishtakonasana, a number of supine poses and deep breathing are particularly beneficial for high BP. Take care to avoid any inverted poses, or the poses in which your legs are higher than the heart level and heart is higher than the head level. But of course, take care to do all of these under proper supervision only.

You must be aware of the healing power of music. There are many mantras and chants which can help you relax and they even help in treating many diseases. Well, a little bit of good and relaxing music can never do you any harm, can it?

A good balance of diet, exercise and lifestyle change can help you effectively manage high BP. So guys, get a grip and start taking your readings seriously. It’s high time!

If you like this post , please do not forget to hit the like button. Also you may hit the follow button so that you never miss a post in future. See you soon with yet another interesting topic, here’s Dr Apoorva, signing out for today.

Dieting or di-eating !!!!

Well….u must have got an idea by now what actually am I getting at ! Exactly, you got it right- obesity . It is one of the most common health problems faced by people these days. We all know the culprits too- sedentary lifestyle, lack of exercise, too much consumption of aerated drinks, untimely eating, lack of sleep and the list goes on…And the sad part is, despite knowing all this, we hardly manage to do anything about it.

The most important thing to keep in mind while trying to manage your weight is- there is no fixed diet as such to help you get rid of the unwanted fat. Every person has a unique body type and hence a particular diet suitable for a person may not be suitable for another. It is always advisable to consult a dietician before embarking on a particular diet. These are the general guidelines which everyone can follow without a hitch and they work in almost all the cases. The key is however, to pair them up with proper exercise and a healthy daily routine.

So guys, here is an overview of general dos and don’ts of dieting which will help you in managing your weight effectively.  Let’s get started…

• The first and foremost comes the golden rule of dieting – Burn more calories than you eat, food equals energy, remember! But of course, what you eat is important too. Well, you need to cut back on cakes and cookies and not fruits !
• Eat breakfast, it’s a win-win !- And don’t skip any  meals. When your stomach is empty, it secretes a hormone called ghrelin in excess, which makes you grab the nearest food. And I  am sure you know how dangerous it is to grab a burger at such a time, right!
• Choose foods that are bulky – In other words, foods that are high in fiber , water or air, like high fiber fruits and veggies.

 

• Don’t avoid carbs , instead choose them wisely ! -You need to cut back on simple carbs like sugar, white bread etc., coz they are quickly turned to glucose by the body. Instead, go for complex carbs, like whole grain foods, fruits and veggies. They will keep you fuller for longer.
• Go for low fat foods if you must, but don’t cut off the fat altogether from your diet. Some fat like that in nuts and olive oil is actually required.
• Drink water…and plenty of it ! – Sometimes, its just the thirst and not actually hunger. Your body needs lots of fluids and while juices and beer and wines all do provide that fluid, they essentially provide unwanted calories too. Occasional visits to these guys are fine but, make water your best friend!
• Cut down on your portions -While it is not advisable to bring the food portions size drastically down, I would recommend slowly cutting on the portion size…do it little by little, and believe me, you won’t end up throwing this whole dieting thing out the window!
• Colorful is cool ! – While trying to watch your diet do keep an eye on what you eat too. Try to include foods in all colors in your diet, those colors actually signify the various nutrients you are going to get from that meal. Oh, and by the way, I mean natural colors!!
• Never, never fast!- Your blood pressure may drastically fall and eventually give you a heart failure. Also, there is a rebound weight gain as soon as you stop fasting.
• Don’t deny yourself  the pleasure of your favorite foods in small portions once in a while. Coz if you do that, you are more likely to get frustrated and end up binging!

So guys, we wish you all the luck to head on with your new diet regime. We hope you found this interesting and useful. You are welcome to write any queries, comments, suggestions in the comment box below and if you like this post please do not forget to hit the like button and follow our blog and you will never miss a new post. Bye guys, hope to see you soon..here’s Dr Apoorva, signing out for today!