Make your kids eat smart
In her new book, a fitness
expert lists ten super foods that can be brilliant catalysts for your child's
intellectual and physical growth
Super foods are foods that
increase energy levels, build up strength, improve immunity and make kids grow
taller, stronger and healthier.
MILK AND YOGHURT
Many fad diets these days
advise against including milk in your daily intake. On the contrary, milk is
extremely important for children as it is full of good nutrients. Milk and
dairy products are rich in calcium, phosphorus, magnesium and protein. Milk
protein is the sole and most economic source of first-class protein in
vegetarian diet that is easily available everywhere. It is known for building
stronger teeth and bones, leading to their growth and development. The most
absorbable form of calcium among all super foods is found in milk. Yoghurt acts
a probiotic and provides gut-friendly bacteria. Children who suffer from
lactose intolerance can switch to yoghurt as their source of protein. Yoghurt
has a higher content of calcium than milk: 100 ml milk has 123 mg calcium,
whereas 100 ml yoghurt has 150 mg calcium.Because milk and other dairy products
are primary sources of calcium, children who consume limited amounts of these
foods are at risk for poor bone mineralization.
In metro cities, one can
also opt for organic milk to avoid the harmful effects of the adulteration of
milk products. According to the Food Safety and Standards Authority of India,
70 per cent of the milk samples tested in 2012 were found to be adulterated.
Harmful substances like detergent and starch were found in the samples. In
contrast, organic milk is free of all these substances and easily available in
supermarkets these days.
Organic milk is milk from
cows or buffaloes that have not been injected with artificial chemicals
hormones to produce milk. Nor have they been fed pesticide-laden grass. It has
been reported that in order to meet the increasing demand for milk, these
animals are injected with oxytocin to produce more milk, but this hormone can
adversely affect the hormonal balance in a child's body.
Almond milk too is gaining
popularity these days, but it is not a good source of protein and has a
negligible amount of calcium. So it should not replace normal milk for growing
children.
Milk has equal distribution
of all the three macronutrients -carbohydrates (4 per cent), proteins (4 per
cent) and fats (3.5 per cent) per 100 ml -which is probably why milk is also
called a 'meal in a glass'. Brain boosters: Fat is important for brain health.
Full-fat yoghurt (especially Greek yoghurt) which has the goodness of proteins
and fats helps in keeping the brain cell membrane flexible and aids in better
transmittal of information. EGGS Eggs are a phenomenal source of high
biological value protein. Egg white is rich in vitamins B2, B6 and D, selenium
and minerals such zinc, iron and copper. There are only 12-15 calories per egg
white, while the egg yolk has more calories (5560) and fat, and is rich in
fat-soluble vitamins A, D, E and K. Egg also contains the carotenoids leutin
and zeaxanthin, which are extremely beneficial for the eyes. The yolk contains
more calcium, copper, iron, zinc, manganese, phosphorus and selenium than the
white. Eggs are a good source of amino acid choline, which helps in brain
development.
There is a growing trend
among adults to discard the egg yolk with the notion that it has a high calorie
and cholesterol content. As per a study conducted by Harvard School of Public
Health, egg yolk plays no role in raising cholesterol levels in the body. For
those who do not eat egg, 200 ml of milk will provide the same benefit. Brain
boosters: Nutrients in egg like choline, omega-3, zinc and leutin help in
better concentration.
SALMON
Proteins from salmon are
easily digestible and get quickly absorbed into the body. 100 gm salmon has 20
gm protein. It is rich in omega-3 fatty acids, which help in improving mood and
cognition. It also contains iron, calcium, selenium, phosphorus and vitamins A
and D. But salmon should not be consumed in large amounts as it may contain
traces of mercury. Brain boosters: Besides salmon, tuna and sardines are also rich
in omega-3. According to Bonnie Taub-Dix, RD, the more omega-3s we can get to
the brain, the better it will function and the better kids will be able to
focus.
NUTS
Nuts are super snacks for
your kids. Many Indian families follow the tradition of having soaked almonds
early in the morning, a very healthy practice. Nuts have healthy fats.They make
for a good option for mid-morning hunger pangs and snack time.
Roasted or salted nuts are
easy to carry and can be consumed directly.Mothers must pack a handful of nuts
for their kids in their daily tiffin so that kids are discouraged from reaching
out for potato chips, cookies and fried packaged foods, which are highly
processed and high in calories, sodium and fat.
An Australian study showed
that adolescents who consumed nuts regularly had a healthier BMI. When compared
to the calories in snacks, nutritionally, nuts are better. Most children's
favourite combination of nuts is cashew nuts (good source of zinc and iron),
almonds (rich in vitamin E) and pistachios (rich in iron).Brain boosters:
Vitamin E in nuts prevents cognitive decline as we grow older.
BERRIES
Berries like strawberries,
raspberries, blueberries and blackberries are good sources of instant
energy.They are great finger food options, especially after a sports
activity.They are rich in phytonutrients, antioxidants and folic acid, which
help in boosting immunity. They also enhance your child's brain function and
dental health.
Berries make for an
excellent replacement for sweets and candies.Five strawberries have higher anti
oxidant levels than three apples and four bananas. Berries are also rich in
quercetin, which alleviates allergies like asthma.Brain boosters: Antioxidants
in blueberries are known to improve learning capacity and locomotor skills.
BANANAS
Contrary to popular belief,
bananas are not fattening. In fact, bananas are rich in phosphorus and an
excellent source of fibre. A study by Imperial College of London stated that
children who ate one banana per day had 34 per cent less chances of developing
asthma. Children who are involved in competitive sports like swimming, running,
etc.should have a banana for instant energy. They are a perfect hunger fix.
High-energy foods like bananas are very beneficial for today's generation
plagued by low energy levels and lethargy. CARROTS Carrots are rich in
antioxidants, vitamin A and fibre. They make for handy, on-the-go snacks, being
low in calories (one carrot has 30 calories). Carrots help in minimising dental
problems in children. They help in the production of saliva that in turn helps
in alkalising the acid-forming bacteria that are the cause of cavities. Being
rich in vitamin A and beta-carotene, carrots improve eyesight and immunity,
along with adding a glow to the skin. Raw carrots are used as a home remedy to
help in treating worms in children.
SPINACH
The beloved cartoon
character Popeye has made spinach very popular among kids. Raw or cooked
spinach contains twice the amount of vitamin K you need daily.Vitamin K is a
fat-soluble vitamin that does not get diminished by cooking or washing. Spinach
is also a good source of iron, calcium, potassium, manganese, fibre and
vitamins B6 and A. Vitamin K, calcium and magnesium help in maintaining and
improving bone health.
But spinach also has coen zyme
Q10, polyphenols and betaine, which are better absorbed in the body than iron.
However, oxalates present in spinach prevent the absorption of iron. Vitamin-C
rich foods like lemonade or chicken cooked with spinach can help in better
absorption of iron in food.
BEANS AND PULSES
These are rich in iron and
protein.The iron content in beans -especially kidney beans and black-eyed beans
-helps restore the cognitive function to normal. The inclusion of beans and
pulses in one's diet, especially in vegetarian diets, can help in better
cognitive function. WHOLE GRAIN Whole grains have low glycaemic index. Starting
the day with whole grain cereal helps children pay more attention in class.
Whole grains are complex carbohydrates, that is, they are rich in fibre and are
the brain's main source of nutrition. Some examples of whole grains are red
millet (nachniragi), wholewheat (atta), oatmeal and sorghum (jowar).Brain
boosters: Fibre ensures that glucose is released slowly so that the brain gets
a constant supply of energy.
|
Suman Agarwal
|
MM11JAN16
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