Parenting Lesson 22 - Food and Diet in children Part II

Topics covered in this lesson-

  1. My family is vegetarian. How can I provide foods to meet my child's growth needs?

  2. Is sugar bad for my child?

  3. Food allergies in children

  4. How should I cook healthy food for my child?


My family is vegetarian. How can I provide foods to meet my child's growth needs?

The principles of vegetarian diet planning are the same as planning every balanced diet—providing a range of foods and incorporating foods from all food classes. A healthy diet will have the right combinations to satisfy your nutritional needs. But be mindful of any nutrient shortages in your child's diet and see if you're going to account for them. With a little experimentation, you could find more vegetarian options than you've known.

For little kids, they love to open tiny containers. Bring some 2 oz. lid containers and use them for a few slices of cucumber, almond butter or tofu spread for baby carrots, 2 small ginger snaps, a couple of grape tomatoes, grapes and a few walnuts. They were all like a small gift.


For children 6 to 10, school lunch is short. Some schools have lunch or a snack that can be enjoyed when in class. Sandwiches are fine, but everyone needs hot food in the cold weather. Heat a hot water thermos. At the last minute, heat the soup or stew. Drag the thermos. Soup or stew is going to remain cooler in the heated thermos. Put a napkin between the thermos and any cold items. Don't forget anything crunchy to do with it – crackers or celery work great. A small tub of apple sauce with cinnamon, snack bar or celery with nut butter and raisins works well for the snack.


For children 11-13 – Have them have lunch with you. They're going to need their freedom. They're all going to get in the kitchen and learn how to feed themselves. Set out a range of recommendations – protein source, grain, fruit and drink. You can alternate soy milk with local cider in the autumn season. If they have a snack after school which have water to drink.


For teenagers- It's a good trick for adolescents to get them to eat lunch at all. However, either make it at home with the directions or ask what is available at school. Many schools have a swipe card to buy lunch. You set the cash sum for your card. Many foodservice directors may allow for unique transactions, such as school lunch items only This ensures that they can buy all items designated as school lunch and not a la carte items such as French fries. Let your teen have lunch. They can shop with you or make their lunch list. Again, you teach them ready to feed themselves. If after school activities, prepare a snack that involves a drink so that they remain hydrated.


Is sugar bad for my child?

It may. Foods and beverages that are high in added sugars have extra calories and may have little nutrients. Too many sugary foods and sweet beverages will make children feel full and leave less room for healthier foods. Too much sugar can lead to cavities if children do not brush their teeth regularly. Sugar is also blamed for behavioural issues and hyperactivity in adolescents. However, studies have not shown that eating sugar makes a difference in the actions of children with Attention Deficit Hyperactivity Disorder (ADHD).

For older children, i.e. between 2 and 18 years of age, AHA says that the daily consumption of sugar does not exceed 25 grams, which is equal to approximately 6 teaspoons.

According to the World Health Organisation, 10% of daily energy comes from sugar. In this scenario, however, the recommended intake of sugar for children does not exceed 5 per cent regularly. Talking about children's sugar consumption, about 5-7 years of age for a girl, 6-10 spoons of sugar will be more than enough. On the other hand, if the child is a baby, 8-12 spoons of added sugar should be perfect.


Food allergies in children

Eggs, milk and peanuts are the most common causes of food allergies in children, including wheat, soy and tree nuts. Peanuts, tree nuts, fish and shellfish commonly cause the most serious reactions. Almost 5% of children under the age of five have food allergies.

Allergic symptoms can begin within minutes to an hour of the ingestion of food. The most common signs of food allergy are the following. Each child can experience symptoms differently, however. Symptoms can include the following:

● Vomiting

● Diarrhoea

● Cramps

● Hives

● Swelling up

● Eczema's

● Itching or swelling of the lips, tongue, or mouth;

● Itching or tightness of the throat

● Difficulty to breathe

● Wheezing

● Higher blood pressure


According to the National Institute of Allergy and Infectious Disease, it does not take a lot of food to cause a serious reaction in extremely allergic people. As little as 1/44,000 peanut kernels can cause an allergic reaction for extremely allergic individuals.

Symptoms of a food allergy may look like other issues or medical conditions. Often consult your child's doctor for a diagnosis.


How should I cook healthy food for my child?

With several schools now closed due to the current outbreak of COVID-19, you might be looking for opportunities to keep your children active, involved and amused. While various activities can keep children occupied, cooking is one of the best options, both enjoyable and educational.

Cooking can help build their problem-solving and hand-eye coordination abilities, increase morale and even boost diet quality by promoting fruit and vegetable intake.


10 Safe food for children

1. Multigrain Pizza: Replace your usual pizza base with a balanced multigrain base. Using fresh pesto sauce instead of ketchup and other good toppings.

2. Lentil- mushroom burger: Presenting burgers to a balanced avatar. Create the mushroom patties and sneak in some of the lentils. Place them between whole wheat buns, serve and watch them vanish.

3. Ragi Cookies: Drag a smile on their faces with a batch of ragi cookies. Ragi is filled with calcium, which makes it perfect for children in their growing process. On roasting, Ragi turns brown and can easily pass as chocolate cookies. You should also try a range of oatmeal and raisin cookies. Let them experiment with you in the kitchen when you're baking, this way you can help them care about healthy eating.

4. Coconut Banana Fritters: Marinated lemon and sea salt bananas covered with bread crumbs and dried coconut and baked to perfection. Honey on caramelized bananas? Yum! Kids are not going to be able to resist this one.

5. Eggless Atta Cake: Yoghurt, cinnamon, almonds, whole wheat flour and jaggery-all together make a balanced tea time cake. Surprise them every once in a while, with a treat.

6. Melon and Kiwi Fruit Smoothie: Mix Kiwi, melon, grapes, papaya, sugar, milk and oats together for a tasty and soothing summer smoothie. You can serve this refreshing cold drink between meals or as a simple, healthy breakfast.

7. Whole Wheat Pasta in Mushroom Sauce: Nothing is better than homemade pasta with a rich mushroom sauce. Choose a whole wheat penne and sprinkle some vegetables. You can also purify the vegetables with the sauce.

8. Oats Idli: Made with roasted oats, mustard seeds, urad dal, channa dal, a pinch of turmeric powder and steamed, these idlis make a perfectly balanced lunch box meal.

9. Fresh Corn Bhel: Corn served under the canopy of tangy chutney, lime juice and fresh cilantro. This one is a perfect evening snack.

10. Chicken Ball and Spinach Soup: Spring onion greens, garlic, crumbled chicken cubes, mushrooms, spinach leaves and bean sprouts all come together to make this super tasty yet nutritious and healthy meal.


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