Tips for Parents and Children by Dr Sunanda S Rathi, Obesity Consultant
Parents should not make changes to a child’s diet based solely on perceptions of being overweight. Each child has their own individual body structure and growth pattern.
Assessing obesity in children is difficult because they grow in unpredictable way. So, it is advised that this should only be done by a healthcare professional, using the child’s height and weight relative to their previous growth history.
Parents, “Make your decisions based on knowledge and understanding, not just by watching YouTube videos or listening to friends. Seek wisdom, research thoroughly, and trust your own judgment.”
Weight loss is not recommended for most young children, as their bodies are growing and developing. Overweight children should not be put on a diet unless supervised by a physician for medical reasons. A restrictive diet may not supply the energy and nutrients needed for normal growth and development.
“Nourishing young bodies with wholesome choices lays the foundationfor a lifetime of good health.”
In this blog we will elaborate on Breakfast:
Parents can indeed encourage healthy eating habits by incorporating fruits, soaked dry fruits, and sprouts into breakfast. Here are some tips to help:
1. Start with Fresh Fruits: Variety: Offer a mix of seasonal fruits to ensure a range of nutrients.
Presentation: Cut fruits i nto fun shapes or create colourful fruit bowls to make them more appealing.Serve fresh immediately after cutting.
2. Include Soaked Dry Fruits:
Soaking Benefits: Soaking dry fruits like almonds, walnuts, and raisins makes them easier to digest and enhances nutrient absorption. Raisins are high in soluble fibre, which can help with digestion and prevent constipation. Promote Bone Health, Boost Energy. Support Heart Health. Aid in Weight Management. Helps Maintain Healthy Blood Sugar Levels. Serving: Serve soaked dry fruits either as a standalone snack or mixed into yogurt, smoothies, or cereals.
3. Incorporate Sprouts:
Nutrient-Rich: Sprouts are packed with vitamins, minerals, and proteins.
Preparation: Use mung beans, chickpeas, or lentils for sprouting. Ensure they are properly washed and soaked overnight before sprouting.
Serving Ideas: Add sprouts to salads, mix them with yogurt, or use them as a topping for whole-grain toast.
Sample Breakfast Ideas:
Fruit and Yogurt Parfait:
Layer yogurt with mixed fresh fruits and a sprinkle of soaked almonds and walnuts.Top with a spoonful of honey and a dash of cinnamon.
Sprout Salad:
Mix sprouted mung beans with chopped cucumbers, tomatoes, and onions.Add a squeeze of lemon juice and a sprinkle of chaat masala for flavour.
Smoothie Bowl:
Blend a banana, berries, and a handful of spinach with almond milk. Top with soaked raisins, chia seeds, and sliced fruits.
Whole-Grain Paratha with Toppings:
Spread avocado or almond butter on whole-grain paratha, incorporating whole-grain and nutrient-dense options like nachani (finger millet), bajra (pearl millet), or jowar (sorghum) parathas into breakfast is a great idea. Top with banana slices, chia seeds, and a drizzle of honey.
Oats with Fruits and Nuts:
Cook oats with milk or water. Top with fresh fruits, soaked almonds, and a sprinkle of flaxseeds.
Use unpolished salt only in any recipe
Tips for Parents:
Lead by Example: Children are more likely to eat healthily if they see their parents doing the same.
Involve Kids: Let children help in the kitchen with simple tasks like washing fruits or arranging food on plates.
Educate: Explain the benefits of eating fruits, dry fruits, and sprouts to instil healthy habits.
Consistency: Make these foods a regular part of breakfast to develop a routine.
By integrating these nutritious foods into breakfast, parents can ensure their children start the day with a balanced and energizing meal.
Seek Professional Guidance: If you have specific dietary needs or health concerns, consider consulting with a registered dietitian or nutritionist who can provide personalized advice and guidance.
Remember, maintaining a healthy diet is a long-term commitment. Focus on making sustainable changes to your eating habits rather than following strict diets or restrictions. Aim for balance, moderation, and enjoyment in your food choices.
This healthy eating quote is key in eating for health instead of eating for pleasure!
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