Healthy Kids Diet Quick Tips
When planning a healthier diet for the family, think of all the basic nutrients that the body needs:
- Trace elements
- Fluids: water, juices, tea, coffee and milk
Keeping in view these needs, you can shop for dry rations, fresh fruit, vegetables, milk, meats fish etc.
Stock up on staples such as bread, grains, dried beans, pulses, rice, plain flour, whole flour, noodles, pasta, and dried fruit. These are invaluable sources of carbohydrates.
Low sugar breakfast cereals are preferable; make a mixed – grain muesli, adding fresh or dried fruits and honey to sweeten it. Semolina can be used to make upma or porridge. Dry mixes for dosa or uttapam or if you prefer to make these from freshly ground dhals and rice you can buy them as and when you need them.
Use full –fat, pasteurized milk and dairy products for children under 5 years old; but for adults you can keep toned – milk and other milk products that can be kept in the fridge such as cheeses, yoghurt and butter.
Oils, spices sauces:
Our spices are suited for our climate and for preservation of food. Store the spices that you need on your shelves. But season your food more lightly, just enough for good taste, but go easy on the spices. Salt should be used with extra caution.
It would be good to change your oils –may be once in two months. So if you’re using sunflower oil for this month, change to vegetable oil or olive oil – all in a cycle.
Sauces and dry herbs:
Common sauces like soya, tomato, Tabasco and Worcestershire sauces are useful in the seasoning of western and Chinese foods.
Bay leaves, curry powders oregano etc. are also handy for seasoning.
If you’re doing weekly shopping and if you are a meat-eater, you can store animal proteins such as meats and fish in your freezer. Breaded fish and meat should be of large proportion sizes to avoid getting too much coating in your pan when you’re frying them.
Frozen vegetables such as peas can be stored and used even during off season if you have a fridge because they’re frozen within 2/3 hours of picking.
Many canned products such as tuna, sardines, baked beans, kidney beans and sweet corn do keep their nutritive values. However, you can reassure yourselves by reading the labels carefully.
Most Indian women prefer to buy fresh fruits and vegetables. Its best if you can do that. Have a variety of foods so that you and your family get a healthy balance of nutrients.