Health

Tackle your fussy eater

Published

12 years ago

June 5, 2013

Life-style disorders are fast becoming a major cause for health related issues unhealthy eating habits, stress and lack of proper sleep has taken a toll even on our children. Our Nutrition expert Gayathri Ashokan advises on adopting and adapting to healthy life style to prevent life threatening ailments.

Breast-feeding is ideal nutrition and sufficient to support optimal growth and development for about the first 4–6 months after birth. Try to maintain breast-feeding for 12 months. Transition to other sources of nutrients should begin at about 4–6 months of age to ensure sufficient micro-nutrients in the diet.

Delay introducing 100 percent juice until at least 6 months of age and limit to no more than 4–6 oz/day. Juice should only be fed from a cup.

Don’t overfeed infants and young children they can usually self-regulate the amount of calories they need each day. Children shouldn’t be forced to finish meals if they aren’t hungry as they often vary caloric intake from meal to meal.

Introduce healthy foods and keep offering them if they’re initially refused. Don’t introduce foods without overall nutritional value simply to provide calories.

Only 20 per cent children age 6-23 months in India are fed appropriately according to all three recommended practices for infant and young child feeding.

70 per cent children age 6- 59 months are anaemic. Children of mothers who are severely anaemic are seven times as likely to be severely anaemic as children of mothers who are not anaemic.

Only half (51 per cent) of households use adequately iodized salt in India.

Morning in a hurry…. How do you make your child eat?

Studies prove that healthy breakfast plays a major role in school activities and improves concentration. So 1/3 of the total calories should come from breakfast. Now there is the concept of food plate-which contains a portion of cereals, milk/curd, vegetables especially green leafy vegetables and fruits. But unfortunately most kids skip breakfast and 70% of pre-school children in our country is anaemic. To ensure that your child eats well in the morning, instead of making two or three Dosa or chapathi its better to make it big size, so that instead of counting numbers he / she would consume a better potion. To make it more nutritious you can add some multi grain mix, like soybean and bengal gram powder to the dough. If it’s difficult to make the child eat the breakfast one can also try some “navadanyapowder” mix with milk, which meets the requirement. A personal recipe I can share is sandwich filled with sprouted green gram with a pinch of pepper and ½ tsp sauce. It’s easy to prepare and healthy, as it gives enough protein. Make sure you use whole grain bread or wheat bread instead of white bread.

Alternatives that can be given to children for lunch…..

Normally mothers give the same lunch prepared for adults to children. However, children may not get enough nutrients from this lunch because their intake is very less. Kids need daily 50 gm of vegetables and 50 gm of green leafy vegges, so I would suggest a simple recipe anyone can try at home. Cut carrot, beans and cabbage like the shape of finger chips and steam for 5 minutes. Then sprinkle it with a little pepper and salt. Kids really love it, as they like to bite big pieces than smaller ones and it’s attractive too. It can be given with two chapathis (we can mix leafy vegetables to dough) or with 200 gm rice (brown rice) and curd with a piece of fish/chicken (40 gm). Vegetable fried rice with corn, carrot, beans, and curd rice with boiled vegetables provide overall nutrients to the body. Rice along with raitha (mixed with carrot, onion, sprouted green gram, cucumber) is another healthy option. Prepare cutlets in different shapes with lots of green leaves, coriander leaves, chicken, onion etc. I t can be given with rice and curd. Once in a week we can try noodles mixed with vegetables, egg, milk can be used instead of water to make it nutritious.

What can be given as snacks for school going children?

Our traditional rice flakes and puffed rice are ideal, so we can make it like our ‘temple prasadam’ which give enough dry fruits, fiber and jaggery it contains minerals like iron, zinc etc. A handful of dry fruits and nuts can give enough protein, vitamin E, and other minerals. Boiled sweet corn mixed with a spoon of ghee is another option for snack, kids would love it and it’s very nutritious. Muesli, crushed wheat is also good can also provide enough fibre.

Illness caused due to consuming junk food and aerated drinks…..

Your kid may demand for an icy aerated drink on a hot summer day, but never buy them the refreshing treat as it is a major health risk in disguise, loaded with sugar and devoid of nutrients it can give extra calories to put on weight. One tsp of sugar give 20kcal, 1tsp oil give 45kcal but one idly give only 50 kcal.

Studies prove that if more carbonated beverage is taken, it could lead to the degradation of bones. It can be experimented by putting a tooth to a bottle of black colored aerated drink. That will dissolve in one week. And liters of water are needed to wash out the residues from the stomach.

Water is an essential nutrient, which is needed daily. We lose about 1-1.5 liters of water daily especially in hot season that must be replaced. Soft drinks can never replace water that is needed to washout toxins from our body. One can replace soft drinks with lime juice, which contain vitamin C, that helps to resist infection. Also try our traditional drink like coconut water, buttermilk, which is packed with lot of nutrients.

After effects of chewing gum……

Saliva contains ptyalin, the enzyme for digesting starch. If we are using more of chewing gum it may results in secretion of other gastric juices which results in acidity or other digestive problems.

Food that causes allergies in children…..

As told before, each and every child is different, the allergy may also differ. We should observe the child instead of predicting. Many Keralities have so many concepts like food fads and fallacies. Some kids have milk allergy, due to lactose. Other allergies like gluten allergy, sea food allergy, egg etc are also common; if one food is removed it should be replaced with another.

There is a common notion among us that children who are plump are healthy and thin means ill. One should understand that most important thing to see is that is the child healthy and is active. We should check the height and weight periodically and plan a proper diet plan with the help of a nutritionist. Some kids eat enough food but a lot of energy is lost when children are engaged in various activities. It is very important to create nutritional awareness among mothers and encourage them to choose healthy food. This can have a positive effect on the family. Cook your child’s favourite restaurant recipe home and make it healthier. Try new recipes and encourage your child to eat healthy, educate them and ensure your child’s participation while cooking, this will make them more health alert.

Health

Nourish Your Skin with Every Bite

Published

4 months ago

September 1, 2024

Reshma Vivekanandan

Attaining healthy, radiant skin is not merely a matter of slathering on the latest creams and serums—true beauty starts from within. The secret to a glowing complexion lies not only in your skincare routine but in the very foods you choose to fuel your body. If you’re truly committed to achieving luminous skin that dazzles with every glance, it’s time to revolutionize your diet. Here’s your essential guide to the foods that will transform your skin from the inside out.

Hydration is Key

Water is the foundation of healthy skin. Staying hydrated helps maintain your skin’s elasticity, keeping it plump and resilient. But hydration doesn’t only come from what you drink—certain foods can help too.

Top Hydrating Foods:

Cucumbers and Tomatoes: High in water content, these vegetables help to keep your skin hydrated from within. Add them to your salads for a refreshing boost.
Watermelon and Melon: Rich in water and vitamins, these fruits are great for keeping your skin hydrated and glowing, especially in the summer.
Leafy Greens: Vegetables like spinach and kale not only hydrate but are also packed with vitamins and minerals that are essential for skin health.

Boost Your Vitamin C Intake

Vitamin C is a powerhouse when it comes to skin health. It’s crucial for the production of collagen, the protein that helps maintain your skin’s firmness and elasticity. Additionally, vitamin C is a potent antioxidant that helps protect your skin from damage caused by free radicals.

Top Vitamin C Foods:

Citrus Fruits: Oranges, lemons, limes, and grapefruits are classic sources of vitamin C. A glass of freshly squeezed orange juice in the morning can set you on the right path.
Red Bell Peppers: Surprisingly, red bell peppers contain even more vitamin C than citrus fruits. Add them raw to your salads or smoothies to get the full benefits.
Berries: Strawberries, blueberries, and raspberries are not only delicious but also packed with vitamin C and other antioxidants that protect your skin.

Don’t Forget Your Antioxidants

Antioxidants are your skin’s best friend when it comes to fighting off the damaging effects of the environment, including UV rays and pollution. They help neutralize free radicals that can cause premature aging, inflammation, and skin damage.

Top Antioxidant Foods:

Blueberries: These tiny berries are loaded with antioxidants, including vitamin C and flavonoids, which help to combat skin aging.
Broccoli: A rich source of lutein, zeaxanthin, and vitamin C, broccoli is a skin superfood. Steaming it lightly preserves its nutrients, ensuring you get the maximum benefit.
Green Tea: High in catechins, green tea helps reduce inflammation and protects your skin from sun damage. Enjoy a cup daily for a calming and skin-friendly ritual.

Healthy Fats for Healthy Skin

Your skin needs healthy fats to stay supple and hydrated. Omega-3 fatty acids, in particular, play a vital role in maintaining the skin’s lipid barrier, which protects against moisture loss and keeps the skin soft and smooth.

Top Healthy Fat Foods:

Avocados: Packed with healthy fats, avocados are a great addition to your diet if you want to keep your skin moisturized and glowing.
Nuts and Seeds: Almonds, walnuts, and chia seeds are rich in omega-3s and vitamin E, both of which are essential for skin health.
Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s, which help to reduce inflammation and keep your skin healthy from the inside out.

Load Up on Zinc and Selenium

Zinc and selenium are two minerals that are often overlooked but are essential for skin health. Zinc helps to control oil production and reduce inflammation, while selenium protects the skin from oxidative damage.

Top Zinc and Selenium Foods:

Pumpkin Seeds: A great snack option, pumpkin seeds are high in zinc, which helps to maintain your skin’s integrity and health.
Brazil Nuts: Just one or two Brazil nuts a day can provide you with your daily requirement of selenium, a powerful antioxidant that protects your skin.
Oysters: Rich in zinc, oysters are an excellent choice for supporting skin health, especially if you struggle with acne or other skin issues.

Collagen-Boosting Foods

Collagen is the protein that gives your skin its structure and elasticity. As we age, our body’s collagen production decreases, so it’s important to consume foods that support collagen synthesis.

Top Collagen-Boosting Foods:

Bone Broth: Rich in collagen, bone broth is a fantastic way to support your skin’s structural integrity.
Eggs: High in protein and amino acids, eggs help support collagen production in the skin.
Citrus Fruits: As mentioned earlier, vitamin C is essential for collagen synthesis, so include plenty of citrus fruits in your diet.

Healthy skin truly starts from within. By incorporating these nutrient-rich foods into your diet, you’ll be giving your skin the best possible support to stay hydrated, firm, and glowing. Remember, what you eat is just as important as your skincare routine, so make sure your diet is as skin-friendly as your favorite moisturizer!

Cover Story

Incorporating Vitamin E into Your Diet: Delicious Fruit Options

Published

10 months ago

March 5, 2024

Reshma Vivekanandan

Vitamin E is a powerful antioxidant that plays a crucial role in maintaining healthy cells, boosting immunity, and protecting against oxidative stress. While it’s commonly found in nuts, seeds, and oils, did you know that several delicious fruits are also excellent sources of this essential nutrient? Let’s explore some mouthwatering fruit options that can help you meet your daily vitamin E needs while tantalizing your taste buds.

Avocado:

Often hailed as a superfood, avocados are not only creamy and delicious but also packed with nutrients, including vitamin E. Adding slices of ripe avocado to salads, sandwiches, or simply enjoying it on its own can provide a significant portion of your daily vitamin E intake.

Kiwi:

Bursting with flavor and vibrant green hues, kiwis are not only rich in vitamin C but also contain a good amount of vitamin E. Enjoy them sliced over yogurt, blended into smoothies, or incorporated into fruit salads for a refreshing and nutritious treat.

Mango:

Sweet, juicy, and tropical, mangoes are a delightful source of vitamin E. Whether enjoyed fresh, diced into salsas, or blended into creamy mango smoothies, these golden fruits offer a delicious way to boost your antioxidant intake.

Papaya: With its luscious orange flesh and sweet flavor, papaya is another fruit that’s brimming with vitamin E. Indulge in slices of fresh papaya as a standalone snack, blend it into tropical fruit juices, or add it to fruit platters for a dose of sunshine in every bite.

Blackberries: These small but mighty berries are not only bursting with flavor but also packed with vitamins and antioxidants, including vitamin E. Incorporate blackberries into your breakfast oatmeal, sprinkle them over yogurt, or enjoy them by the handful for a tasty and nutritious snack.

Apricots: Whether fresh or dried, apricots are a fantastic source of vitamin E. Snack on dried apricots for a convenient and portable boost of nutrients, or enjoy fresh apricot slices as a refreshing addition to salads and desserts.

Kiwano (Horned Melon):This exotic fruit may look unusual with its spiky orange exterior, but its vibrant green flesh is not only visually striking but also rich in vitamin E. Kiwano can be enjoyed on its own or added to fruit salads for a unique and flavorful twist.

Incorporating vitamin E-rich fruits into your diet is not only delicious but also beneficial for your overall health and well-being. Whether you prefer the creamy texture of avocados, the tropical sweetness of mangoes, or the tangy bite of kiwis, there are plenty of delightful options to choose from. So why not add a splash of color and flavor to your meals and snacks with these nutrient-packed fruits?

Remember to enjoy a varied and balanced diet to ensure you’re getting all the essential nutrients your body needs for optimal health. With these tasty fruit options, boosting your vitamin E intake has never been more enjoyable!

Beauty

Rihanna’s Jaw-Dropping Maternity Shoot: Unveiling Goddess-Like Beauty and Baby Bump Glamour!

Published

2 years ago

May 21, 2023

Keerthi Thilakan

Rihanna, the iconic pop star, recently celebrated the beauty of her pregnant form by sharing a throwback maternity shoot on social media. Pregnancy is a transformative journey filled with mental, physical, emotional, and hormonal changes, and Rihanna wanted to showcase the goddess-like essence that comes with it. The captivating photo series, titled “Rub on ya titties,” features Rihanna in beach waves, adorned with body chains, and with her unborn child, affectionately referred to as Baby RZA, in her womb.

In a heartfelt caption accompanying the photos, Rihanna reflected on her first experience with pregnancy and impending motherhood as she prepares to welcome her second child with A$AP Rocky. She honored the magic of her body and the journey of embracing motherhood like a true warrior. She humorously acknowledged that Baby RZA has no idea about the vibrant personality of his mama or how deeply he would captivate her.

Beyond the sentimental message, Rihanna’s maternity shoot offered inspiration for achieving vacation-ready beauty. The photos showcased dewy, sun-kissed skin, accentuated by golden accessories. Long, boldly colored nails added instant glamour, even without a full ensemble. The effortlessly tousled texture, reminiscent of just-emerged-from-water locks, served as the go-to style for achieving a mermaid-inspired look. And to add a touch of Rihanna’s signature bad gal vibe, a swipe of peach lip gloss provided a warm, luxurious, and seemingly effortless finish—a perfect reflection of Rihanna’s approach to parenthood and life as a whole.

Rihanna’s throwback maternity shoot not only celebrated her own journey but also emphasized the beauty and power that pregnancy brings. It served as a reminder that embracing the changes and nurturing the divine creation within is a truly awe-inspiring experience.