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Healthy Food For Kids | Healthy Food For Children

Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.

Kid eating(Cr/freedigital)

Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.

Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.

Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.

Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.

Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.

Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.

You can pick lots more  healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.

 

— this article is written by a dietitian @ FitHo
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Stair Climbing Exercise

Running is a great exercise, but many people who don’t like to run for multiple reasons: its too hot, its boring, don’t have a good place to run, too polluted to run outside, running is not for me (even though they haven’t tried it after they turned 8) and our favorite, ‘I do not like to sweat’.

So, try stair climbing as an exercise. Stairs are easy to access. Most of us live in cities with plenty of high rises around us. Even a 5-6 story building is a good place to start, or a stadium. Our homes, offices, malls all have stairs. So, there are plenty of opportunity to use them.

Stair Climbing as an exercise: Walk up the stairs briskly. Take the elevator down and repeat. If you’re in good physical shape, try running them. When you can’t run anymore, keep a brisk pace walking up those stairs.  Its one of the best cardio exercises and its a great muscle builder. Running stairs or even climbing them briskly is a serious workout. Gets your heart pumping and builds those ignored leg muscles- the calves, quads, hamstrings and even the glutes. Stair climbing gives you great calves to show off your hot legs in shorts or a skirt and gives you a great butt. We all love a good butt :)

Stair Climbing a complete fat scorching exercise and calorie burning exercise. Its short and intense- burns fat, builds muscle.

Even if you enjoy running, try stair climbing for cross training. Since it really pushes you leg muscles, it helps to build them and improve speed.

Stair climbing sounds daunting- try going up a couple of floors. Its not easy to start, but keep at it. When you see yourself getting hotter, you won’t need motivation from anyone else!

— this article is written by a dietitian @ FitHo