Nutrition guide for toddlers

29 Mar 2019 no comments adunit

The foundation for lifelong health is built during the first three years in a child’s life. Now it is very important to understand that in contrast to infancy that is (below 1 year) and adolescence when a dramatic change is observed, toddlers have less remarkable and steadier growth. During this period, more development is observed in the social, cognitive, and emotional areas.
The rate of growth is slower and more gradual. The average gain in weight is 2 to 2.5kg each year. They will gain more height than weight. Approximately 6- 7cm annually. Physical activity during this period is increased.

By 2 years of age as complete dentition is developed the child can eat a wide range of foods. They master fine motor skills, become independent, and learn to express themselves.

How to manage a toddler’s nutrient requirement?

● Energy requirement is determined by their BMR, activity patterns & rate of growth. Up to 10 years, no specific gender differences are made for recommended dietary allowances.
● A toddler needs 1240 calories per day. The appetite diminishes around the age of one due to the reduction in growth rate. Post that, the appetite keeps fluctuating as the body needs and demand for food are higher during the period of rapid growth.
● 25 grams visible fat per day can be introduced in a toddlers diet. High fat intake is recommended to make food energy dense rather than bulking the diet.
● Protein should be around 1.5 gm to 2 gm per kg body weight to maintain the positive nitrogen balance, increase muscle mass and to accompany bone growth.
● Vitamins and minerals are equally important as the total body size increases so do the vascular system to transport nutrients to the tissues and waste products away from tissues.
● For blood formation and bone growth, calcium, iron, protein, folic acid and pyridoxine requirement accelerates. Milk is the best source of calcium. Hence, consumption of 1-2 glass per day is mandatory.
● For growth and to increase the body size, 30mg of iron is required on an average for the child to gain 2kg/year. Hence, per day it should be 0.2 mg. Food like rice flakes, garden cress, egg yolk and greens should be included in the diet.
● The requirement of Vitamin A & Vitamin C is 400μg & 40μg respectively. To meet these add 2 servings of fruits, greens and carrot in the daily diet.
● Since the bone growth and muscle development is a continuous process till adolescence the requirement for protein, calcium, vitamin A & vitamin C will always remain high and it is important to meet the requirement to avoid stunted growth and malnutrition.

A balanced diet for 1 to 3yrs

Type of foods In Grams
  Veg Non-veg
Cereal 120 120
Pulses 50 40
Green leafy vegetables 50 50
Other veggies(roots and tubers) 30 30
Fruits 100 100
Milk 600 400
Fats & Oils 20 20
Nuts 10 10
Meat, Fish and Eggs 40
Sugar & Jaggery 30 30

Expose your toddler to new foods and flavours every day. Accept the food challenges they throw at you and do not give up because patience pays off one day. Seeing your kid become fit and healthy is the ultimate satisfaction.

Strategies to foster good eating habits

● Schedule regular meals & snacks.
● Always offer one food that the child likes.
● Introduce finger foods such as raw fruit and vegetables cut in the finger size.
● Make healthy foods appealing in texture, colour, shape and of course taste.
● Remain calm if the child leaves an entire meal untouched once in a while.
● Breakfast is very important for a child. It should meet one-third of the day’s energy requirement.
● Don’t get worried if the child wants the same food over & over again. If such behaviour continues and this habit eliminates an important food group, then consult the experts.
● Teach and reinforce good table manners and hygiene.
● Allow the child to eat slowly and include variety.
● Offer healthy food in a relaxed manner and let the child eat what they need.
● Candies and colas or any other concentrated sweets must be limited in the diet. All type of traditional sweets are allowed.
● Let children participate in basic kitchen activities under your supervision like storing vegetables and fruits in the refrigerator, counting onions, shifting potatoes from one bucket to another. This will give them an opportunity to know a variety of foods and increase motor skill.

Make nutrient dense as they eat less. Prepare homemade nutrient-rich snacks to meet the daily requirement. Even if they eat less, the required dietary allowance is met.

Few of the nutrient-rich snacks you can make at home are:

1. Wheat besan ladoo
2. Spinach & cauliflower pakora
3. Spinach potato and gram tikki
4. Egg sandwiches
5. Spinach – groundnut burfi with jaggery
6. Sago peanut vada
7. Mix veg cutlets
8. Sprouted moong dishes

Few important notes to the parents

● Children from birth till 3 yrs of age should be weighed every month. If there is no weight gain for 2 months please check with the doctor.
● First 6 months the baby should be fed only breastmilk.
● Post 6 months add other foods in addition to breastmilk.
● Child under 3yrs needs at least 4 to 5 meals in a day.
● Same food should be served to the family and child with little modification in texture and addition of extra oil or fat.
● Children of all age need Vitamin A rich foods – greens, orange and yellow colour fruits and vegetables.
● Keep feeding your child even during illness and increase one extra meal for a week post-illness.
● In case you observe poor growth the reason might be inadequate food, repeated infection, illness and inappropriate care.

Common cheese myths, busted!

29 Mar 2019 no comments adunit

The common misconceptions of cheese everyone has are that cheese is fattening, it contributes to weight gain, it causes pimples/acne, increases cholesterol and it is not a part of healthy eating. All this is baseless without scientific backup.

So, what exactly is cheese?

It is a dairy product derived from milk available in a wide range of flavours and textures. Cheese can be firm and elastic or soft and semi-liquid in texture. List of nutrients in cheese are calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. The protein in cheese is high-quality which provides the body with essential building blocks for strong muscles. It contains all of the essential amino acids. As per the National Dairy Council, cheese is the chief dairy food source of protein in our diets.

Cheese is a significant source of fat as well as it contains a high variety of fatty acids thus suffers from an adverse nutritional image, mainly because saturated fat is linked with heart disease. Despite the presence of considerable amounts of fatty acids, there is no clear evidence relating cheese consumption to any disease. Cheese also contains omega 3 and omega 6 fatty acid, which improves long-term health. One can opt for low-fat cheese like cheddar, parmesan, mozzarella as per their nutrient requirement.

Cheese is commonly consumed in large quantities clubbed with burgers and pizza or refined pasta which are sources of simple carbs, high in calories and no veggies. Hence the importance of cheese is lost. The ideal way to consume cheese is to take in controlled portions and in a combination of veggies, homemade baked dishes or can be eaten raw.

If you go with full-fat cheese, adjust the rest of the fat in your diet accordingly so that you don’t go over your daily limits.

Cheese is not harmful. In fact, it can be a replacement for milk. Kids who make a fuss to drink milk can be given cheese in case they love to eat cheese.

Now that you know the benefits of cheese and how to consume it, include it in your daily diet. Don’t go overboard. Consume within dietary limits.

Most Common Diet and Fitness Queries Answered

29 Mar 2019 no comments adunit

Are you planning to get on a fitness journey? Are you clueless about your dietary requirements? Our nutritionist has all basic questions answered. Read on to know more about a healthy and fit life.

1. What is good health?
A complete physical, mental and social well being and not merely the absence of disease defines good health.

2. What are calories?
The calories are units of energy which people need to live and function. Calories are sourced through fats, proteins, carbohydrates and sugars.

3 Are carbohydrates bad for you?
Carbs are the primary source of energy. They are classified into types: simple and complex. Complex carbs get slowly absorbed in our systems, reducing blood sugar levels. Whole grains, vegetables, and beans are great sources of complex carbs.
Simple carbs break down quickly to release energy. Fruits, milk, milk products, processed and refined sugars such as candy, table sugar, syrups, and soft drinks are a few examples of simple carbs. Hence, choose your carbs wisely as per your goals and always read labels.

4. Why protein is important and what is the daily recommended intake for a normal healthy individual?
Protein helps in repairing tissues and important for making enzymes, hormones, and other body chemicals. The excellent sources of protein include meat, milk, paneer, cheese, fish, soy, and eggs, as well as beans, legumes, and nuts. The recommended intake of protein is 1gm/kg body weight.

5. Pulses are an incomplete source of protein. Learn how to balance.
Pulses and legumes lack in essential amino acid methionine but rich in lysine. Thus, they should be always consumed in combination with cereals as they are rich in methionine and lack in lysine. This is how one can balance diet and make the protein intake complete.

6. What is important – the number of meals or the total calories consumed?
The total number of calories is what matters more than the number of meals. The calorie requirement should be met by the end of the day. You can adjust your meal timings and frequency as per your comfort.

7. Is detox important before fat loss diet?
Drinking water 5 to 6 litre per day is enough to automatically detox your body. However, there’s no harm in following a detox diet.

8. What’s the best diet to follow?
One that is balanced and you can easily follow throughout your life.

9. Do I need to count calories?
Yes, calories do matter in your diet to determine if you are gaining, losing or maintaining your weight. Weighing, measuring and reading nutrient information on labels of food packets is very important. As the amount of food consumed will help in counting calories.

10. Should I avoid grains?
Grains are one of the healthiest foods you can take during your diet regime. What matters is if you’re taking them according to your dietary requirement. Plain steamed rice is advisable over oily hotel biryani. Just make the right choice and eat within your macros. Grains should be avoided only in case of allergies.

11. How should I schedule my workout?
Begin with warm up and continue with stretching the muscles that need to be worked on. Once it is done, begin resistance training or weight training after which you can hit the cardio or HIIT (depending on your workout plan not compulsory). Do not forget to stretch the worked out muscles.

12. What and when should I eat around my workouts?
Eating a normal mixed meal 1-2 hours before and after exercise is sufficient. This will provide adequate protein and carbs to fuel the workout and maximize recovery.

13. How can I improve my sleep and stress management?
Sleep is as important as nutrition and exercise for improving health, performance, and body composition. Always create a sleep routine and choose distressed activities before bed. Stress can be positive and negative just try to be focused in your daily life and set priorities. You can reduce stress by involving yourself in the following activities- meditation or yoga, listening to relaxing music and deep breathing.

Do you have more queries to be answered? Write to us.

Thyroid Disorders and Nutrition

01 Feb 2019 no comments adunit

Thyroid hormones help in your growth, repair and metabolism. The status of thyroid hormones correlates with body weight and expenditure. The imbalance of these hormones result in various thyroid disorders, we will be discussing mainly two.

Excess thyroid hormones lead to hyperthyroidism while the reduced thyroid hormones cause hypothyroidism. The complications caused due to the thyroid disorders are beyond weight gain or weight loss. The most common ones are heavy and painful periods, sleeplessness, low bone density, PCOD fatigue and others.

A healthy and nutritious micronutrient rich diet helps in producing optimum thyroid hormone without medicine. It eases most of the symptoms. Read on to discover the best diet for hypo and hyperthyroidism.

Hypothyroidism is associated with weight gain. Hence, it is important that you avoid high- calorie foods. Consume foods that are rich in iodine, selenium, zinc and antioxidants. For iodine, add iodized salt to your meals, consume seaweed, fish and eggs. Selenium can be abundantly found in legumes, nuts, and eggs. Zinc-rich foods are oysters and other shellfish, beef and chicken. Try Greens & More low-carb meal which is high in nutrients and has fewer calories. It helps in accelerating weight loss and improves your overall health.

Hyperthyroidism is associated with weight loss. A low-iodine diet is commonly prescribed for this condition. Along with low-iodine foods, consume foods which are rich in selenium, zinc, iron, calcium and Vitamin D. Low iodine foods- Unsalted nuts, egg whites, oats, honey and others. Selenium- Mushrooms, chia seeds, sunflower seeds, couscous, oat bran etc. Iron- dried beans, green leafy vegetables, lentils, nuts, seeds, whole grains etc Zinc- chickpeas, mushrooms, pumpkin seeds and others. Calcium- spinach, okra, milk and others Vitamin D- Dairy products, soy milk, Cereals, egg yolks etc. Cruciferous vegetables like Cabbage, Broccoli, Cauliflower, Brussel sprouts are also highly beneficial for hyperthyroidism. Try Greens & More Wholesome Meal which is filled with the best of all necessary nutrients and vegetables. The combination of nutritious diet and active lifestyle will help you prevent many thyroid complications.

Start your healthy living today with Greens & More.

How micronutrients play a crucial role in a child’s immune health?

29 Jan 2019 no comments adunit

While trying to find a balance between carbs, fats, protein, we often forget the cruciality of the micronutrients which are effective on the immune system. When a child’s health comes into the play, it is important to include the micronutrients in their diet. Read on to know what are these micronutrients and how they help in your child’s growth and development.

Vitamin A
Vitamin A is an important nutrient for growth. Its major role is to improve vision and regulation of gene expression. It also performs useful antioxidant activities. A child’s immunity can be boosted with an adequate vitamin A intake.

Vitamin A foods to include in your child’s diet: Carrots, leafy greens, broccoli, apricots, sweet potatoes, dairy products like milk and ghee.

Vitamin C
It strengthens the immunity and helps in wound healing. It also acts as an antioxidant, helps in iron absorption.

Vitamin C is abundantly found in citrus fruits, kiwi, strawberries, amla, guava etc.

This is usually the most deficient micronutrient found in children. The RDA for children is 16 mg/day.
The deficiency causes a behavioural disturbance, impaired performance in a cognitive task, short attention span and increased risk of infections.

Instead of using supplements include foods like legumes, leafy greens, cashew, whole grains, bread, nuts, seeds and dried fruits which give adequate iron required to boost your child’s immunity.

Zinc is said to reduce the growth retardation, improves wound healing, skeletal abnormality, mortality rate, diarrhoea and other common skin infections in children. It also boosts immunity, helps in normal growth and increases antibody production.

Zinc can be abundantly found in red meat, legumes, seeds, nuts, eggs, dairy products and whole grains.

Green&More wellness meals are filled with the goodness of micronutrients. Choose what best suits your children.

Key nutrients for Pregnant women – Did you know them all?

29 Jan 2019 no comments adunit

The notion “pregnant women should eat for two” is false. All that is needed is a well-balanced diet as per total daily expenditure and an additional 200 to 300 calories for the baby. Being an expectant mother, it is important for you to know that now your body requires more food at the same avoid overeating with a sedentary lifestyle. Diet should be balanced with all food groups and consume in moderation. Read on to know more about the key nutrients and their advantages.

Protein is one of the key nutrients for pregnant women as it helps in maintaining muscle and body tissue. It also plays a crucial role in the baby’s growth. It is advised to take at least 0.8 to 1 gm/kg body weight of protein per day. However, the requirement changes from women to women. A health care provider needs to be consulted before making any dietary changes.

Protein-rich foods to include in diet: Lean meat, eggs, legumes, dairy products, lentils, nuts, paneer and soy products.

Are you aware that carbohydrates are the primary source of energy? For pregnant women include low glycemic index food, this will trick the brain to avoid overeating and keep you full for long. Add fibrous vegetables and complex carbs for better digestion and avoid constipation.

Carbs to include in diet: Fruits, vegetables, dairy products, millets, whole grain cereals and whole wheat pasta, legumes and whole pulses.

Calcium aids in the growth of bones and keep them strong. A pregnant woman needs at least 1000-1300 mg of calcium per day.

Foods high in calcium: Milk, yoghurt, cheese, leafy vegetables, nuts, beans, tofu, soy and cereals.

Iron aids in aids in immunity, brain development, and metabolism. A pregnant woman needs to consume at least 13 to 15 mg/day of iron-rich foods for better health of mother and baby.

Iron-rich foods: Red meat, fish, eggs, whole grain bread, cereals, green leafy vegetables, beans, nuts, eggs, and dried fruits.

Folic acid/Folate
It is a man-made form of Vitamin B. It helps in the production of red blood cells and the development of your child’s brain and spinal cord. It works the best in the early stages of pregnancy.

Folate is found in beans, cereals, rice, leafy greens, bread and citrus fruits.

Are you an expectant mother? Try Greens & More pregnancy box which is filled with all the essential nutrients.

Quick metabolism-boosting practices for a better and healthier you

29 Jan 2019 no comments adunit

If you’re on a fitness journey, it is important for you to understand how metabolism works. Metabolism is converting food into energy. The sum of the chemical reactions that take place within each cell of a living organism and provide energy for vital processes. With a high metabolic rate, you can burn more calories and maintain weight easily. With simple changes in your lifestyle, you can boost your metabolism, achieve fitness goal and it will also make you feel better. Read on to know few simple daily practices to keep your metabolism high.

1: Eat protein rich food
The body burns its own calories when it digests the food. When compared to other foods, protein foods cause a higher rise in the thermic effect of food. It is caused by the extra calories required to digest, absorb and process the nutrients in your meal. This increases the rate of metabolism. Also, protein keeps you full and thereby prevents you from overeating. Ensure that you get an adequate amount of protein in the diet that is minimum of 0.8 to 1gm per kg body weight.

2: Spice up your food
Spices and herbs are nothing magical in losing weight. Introducing same in diet boost immunity and improve metabolism. Herbs like cinnamon, fenugreek seeds, black cumin seeds, black pepper, turmeric and ashwagandha add antioxidants in diet preventing us from free radical damage. It helps in better utilization of carbohydrates and also balances hormones.

3: High-intensity workout
Physical activity helps in burning 20 to 40% of calories each day. A high-intensity interval training accelerates your metabolism rate and also burns more fat when compared to other exercises. The effect of high-intensity interval training (HIIT) remains even after the workout. Do include a few high-intensity workouts in your regime.

4: Weight lifting
Lifting weights will help you build muscles and retain muscle mass. Muscles are metabolically active, hence, boost metabolism.

5: Work on muscle building
Muscles can burn more calorie than fat. Increase your muscle mass, the more muscle you have – more calories your body will burn while resting and sleeping.

6: Drink enough water
Water is the base for various enzymatic & chemical reactions in the body. It helps in the transportation and absorption of nutrients, hormones, antibodies and oxygen through the bloodstream and lymphatic system, it also assists in releasing energy from food. Hence, water is needed for effective metabolism. Drink 4 to 5 litres of water per day or more if you are very active.

7: Good night sleep
Sleep is connected to various hormonal and metabolic processes in the body and is important in maintaining metabolic homeostasis. Lack of sleep alters the glucose metabolism and hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels. Lack of sleep increases appetite. Hence, a minimum of 7 to 8 hours of sound sleep is a must for recovery and growth.

With simple lifestyle changes, you can quickly boost your metabolism which includes a healthy diet too. Choose from an array of wellness bowls Greens & More has for you.

5 Things everyone gets wrong about weight-loss

29 Jan 2019 no comments adunit

Are you one among those who are dedicated to a healthy diet and committed to fitness and don’t seem to shed any weight? Well, there are so many factors that go into weight loss other than a healthy diet and fitness program. Read on to know what you have been doing wrong about weight loss.

1: Diet and exercise are enough to lose weight
Eating well and keeping your body fit are important factors of weight loss journey. However, they are not the only factors which help in weight loss. Things like sleep, hormones, gut health, inflammation, medication, emotions and genes should be taken into consideration while you are on a weight loss program.

2: Cardio equals weight loss
Cardio is great to bring balance to your sedentary lifestyle. But, spending hours on the treadmill or spin bike will not give you the desired result and also leaves you exhausted. Cut down on cardio and lift some weights or do yoga which helps in muscle building, flexibility, relieving stress and boosts metabolism.

3: Eating fat makes you fat
This is the most common misconception of weight loss. Total calories in versus total calories out matters. Hence, quantity and quality of the food we select and consume needs to be checked. Fat is an essential nutrient of our diet as it protects vital organs, fuels our body and most important help in the absorption of fat-soluble vitamins.
Healthy fat – food rich in medium chain triglycerides(MCT), monounsaturated and polyunsaturated fats (fatty fish, tofu, nuts, seeds, sesame oil, olive oil, peanut oil, peanut butter, almond butter, avocado, roasted soybeans, dairy products and coconut oil).
Trans fat- must avoid foods that contain partially hydrogenated vegetable oils like dalda or vanaspati ghee (french fries, doughnuts, deep-fried fast foods, margarine, vegetable shortening, cookies, cakes, pastries processed snack foods).
Good carbs – foods rich in complex carbs like fruits, vegetables, millets, whole legumes and grains.
Bad carbs – refined sugar in processed foods and refined foods.

4: Starving helps in weight loss
Starving yourselves to lose weight is not a sustainable option. You may lose weight but actual loss is of muscle, water, electrolytes and some fat. This also results in tiredness, fatigue and slow metabolism. Instead, follow a structured diet which is balanced with all the important components you need to retain muscle mass, improve metabolism, overall health and increase stamina. It helps as you can follow in a long run as a lifestyle change.

5: Weight loss is about calories
The notion, calories in is equal to calories out is not true. Consuming 200 calories of sprouts is not the same as 200 calories of soda which contains added sugar. The calories absorbed through the sprouts contain all required elements like fibre, complex carbs, and other nutrients which are not entirely absorbed. Whereas, the calories consumed through soda are easily absorbed and are stored in form of fat. Hence, eating right is important more than eating in quantity.

Are you on a fitness regime and looking out for healthy and tasty food options? Greens & More is the place you need to explore for a wide variant of healthy foods.

What happens to your body once you adopt Keto Diet

26 Dec 2018 no comments adunit

The body and brain undergo 5 stages as it switches from glucose (from carbs) to ketones (from fats) as a source of energy.

Stage 1:
First 8 to 10 hours of starting the keto, your body is still using your last meal as a fuel. 10 hours after your last carb intake, the body now starts to burn free fatty acids (FFA) to meet 50% of the energy needs.

Stage 2:
1 to 2 days post starting the keto diet, the body relies on free fatty acids (FFA) and liver glycogen for its energy needs. Liver glycogen gets over within 12 to 16 hours.

Stage 3:
3 to 4 days post starting the keto diet, gluconeogenesis starts (i.e generation of glucose from non-carbohydrate source) as protein breakdowns.
Tissues other than brain decreases the use of glucose, and start depending on FFA & ketones for energy.

Stage 4:
4 to 7 days post starting the keto diet.
Congratulations! Ketosis has started and it will continue till carbohydrates are restricted. Brain signals ‘Good to go’ for ketone utilization. As a result, the liver has started producing ketone bodies in large quantities.

Stage 5:
7 days post the keto diet, protein breakdown & gluconeogenesis has decreased, protein sparing action is been adapted for ketosis.

It is strongly advised that if you have any medical condition such as diabetes, hypertension (high blood pressure) etc. Always consult your physician or nutritionist before starting a new diet.

To clarify, the Keto diet is a strategy and not the only way to lose body fat. Adopt a lifestyle change which you can follow consistently and suits your body type.

Key points to follow keto diet:
1. eat more fats
2. eat more calories (source should be low in carbohydrates)
3. incorporate maximum clean carbs
4. drink more water
5. add more salt in your diet to maintain sodium levels
6. protein should be low to moderate
7. exercise regularly

Have you tried the Keto diet yet? If yes, let us know your experience in the comments below.
Stay tuned for more such informative articles.

Keto Diet

17 Sep 2018 no comments adunit

A keto diet is a high-fat, adequate protein, a low-carb diet which causes the change in body’s primary source of fuel from glucose to ketones, considered as a ketogenic diet.

Ketones are by-products of the incomplete breakdown of free fatty acids in the liver. When they accumulate in the bloodstream causes a metabolic state called as ketosis.

How it works– when ketosis is developed simultaneously there is a decrease in glucose utilization and production, along with this protein breakdown is also decreased making ketogenic diet beneficial for protein sparing action. Hence keto diet helps in losing fat but also maintain the body’s lean mass.