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Nutrition in Children.

''We are what we eat'',as the saying goes. Nutrition plays a crucial role in development and growth of child and ensures well-being. Here are few tips for nutrition in kids-



Grains and Pulses: Include variety of grains like rice, ragi, wheat,along with pulses like toor dal , green gram, etc.. it gives carbohydrates along with proteins.




Proteins : Proteins are building blocks and necessary for growth and development in children. Include eggs, chicken, mutton. If u are vegetarian , Include alternative sources like soy, paneer, tofu.




Dairy products: Milk, Curd, Cottage cheese gives calcium for bone growth. 




Sunlight: Vitamin D is essential for absorption of calcium . Sun is natural source of vitamin D . Early morning sunlight and evenings are best suited and hence outdoor play can be scheduled in these hours.




Turmeric: Add a pinch of turmeric to milk. Its natural antibiotic  and has other health benefits too.

 Note : There is daily recommended dosage do not exceed it .  A pinch or two is enough and its avoided in certain health conditions like bleeding disorders.



Honey: Its natural antibiotic and filled with antioxidants.
Note: It should not be given to infants upto 1 year of age as it causes infant botulism(poisoning)


Dry fruits: U can soak almonds in night and give early morning or can make milk out of it . Raisins, Cashews,Pistachios gives them healthy fats, minerals, and vitamins.


Herbs: U can plant tulsi, brahmi, Indian borage and utilise its medicinal properties.. Indian borage and Tulsi does wonders for flu.


Play time: Involve them in sports activities it helps in overall development.


Sleep: 8 to 10 hours sleep is very important. Its important to cultivate the habit of early to bed and early to rise  in childhood itself.


Limit junk food: These days children are addicted to junk food due to easy availability. Healthy food intake should be encouraged.


Spend quality time: Parents should limit screen time and set an example for children and spend time with children which promotes mental well being .

Note: If u are pregnant or planning for pregnancy consult your gynaecologist for folic acid supplementation to avoid birth defects.



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