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<html><head></head><body><p dir="ltr">Instilling good eating habits has today become an important attribute for children in their healthy living and development. Good nutrition supports physical growth, enhances mental development, and boosts immune function. Therefore, as parents, it becomes very important to instill such habits early in life for laying a base towards good health throughout life. This all-you-need guide is full of tested strategies and workable pointers for promoting good eating habits, introducing new foods to fussy eaters, and managing to increase their children's fruit and vegetable intake.</p>
<h2 dir="ltr" id="importanceofhealthyeatinghabits">Importance of Healthy Eating Habits</h2>
<p dir="ltr">Healthy eating habits are essential for children's growth, development, and long-term health. They provide the necessary nutrients to support physical activities, cognitive function, and immune system strength. By instilling these habits from an early age, parents can help prevent childhood obesity, reduce the risk of chronic diseases, and promote overall well-being.</p>
<h3 dir="ltr">&nbsp;Approaches parents can take to develop healthy eating habits in their children include:</h3>
<p dir="ltr">Guide your family's choices rather than dictate foods: Make a wide selection of healthy foods available in your home. This exercise will teach your children how to make healthy eating choices. Leave unhealthy options like chips, soda, and juice at the grocery store. Serve water with your meals.&nbsp;</p>
<h3 dir="ltr">Encourage your children to eat slowly:</h3>
<p dir="ltr">A child can detect hunger and fullness better when they eat slowly. Before offering a second helping or serving, ask your child to wait at least 15 minutes to see if they are truly still hungry. This will give the brain time to register fullness. Also, that second helping should be much smaller than the first. And if possible, load that second helping with more veggies.</p>
<h3 dir="ltr">Eat together as a family as much as possible:</h3>
<p dir="ltr">&nbsp;Be sure to make mealtimes enjoyable with conversation and sharing, and not one of scolding or arguing. If the mealtimes are unpleasant, children may try eating faster so that they can leave the table ASAP. In this case, they will learn to associate eating with stress.</p>
<h3 dir="ltr">Engage your children in food shopping and meal preparation:</h3>
<p dir="ltr">You will pick up clues on your children's liking or disliking of a particular food, have an opportunity to teach your children about nutrition, and provide feelings of accomplishment for your kids. More than this, children seem more willing to at least try, if not eat, foods that they help prepare.</p>
<h3 dir="ltr">Plan for snacks:</h3>
<p dir="ltr">&nbsp;Continuous snacking might lead to overeating. On the other hand, planned snacks at regular times during the day could be part of a healthy diet and not spoil an appetite at mealtime. You should make snacks as nutritious as possible without depriving your children of occasional chips or cookies in parties or other social gatherings. Healthy food should be easily accessible and visible.</p>
<h3 dir="ltr">Set some family goals:</h3>
<p dir="ltr">Maybe desserts should only be on the weekends, as would sodas. Water bottles should be empty at dinnertime to make sure one is hydrated.</p>
<h3 dir="ltr">Discourage eating meals or snacks while watching TV:</h3>
<p dir="ltr">Instead, try to eat in only one part of your home—for example, in the dining room or kitchen. In front of the TV, it may be tough to pay attention to feelings of fullness, which can lead to overeating.</p>
<h3 dir="ltr">Help your children drink more water:</h3>
<p dir="ltr">Over-consumption of sweetened drinks and sodas correlates with an increased rate of obesity in children.</p>
<h3 dir="ltr">Try not to use food to punish or reward your children:</h3>
<p dir="ltr">Withholding food as a punishment may make children think that they won't get enough to eat. For example, because of acting up at the table you might have heard or told your children to go to bed without any dinner, which may make them think that they will go to bed hungry. Because of this, children are likely to end up eating whenever they get a chance. Similarly, if foods are used as a reward, then the child comes to think that these foods are somehow better or more valued than other types of food. For example, when dessert is offered if they eat their vegetables, it gives the wrong message about vegetables.</p>
<h3 dir="ltr">Keep your kids' food outside the home balanced:</h3>
<p dir="ltr">Discussion in their school lunch program or sack their lunch and make sure that they have a variety. In addition, pick the healthier items while dining out.</p>
<p dir="ltr">Be mindful of the size of the serving and ingredients: Read food labels and limit foods with trans fat. Also, be sure you serve the appropriate portion as indicated on the label.</p>
<h2 dir="ltr" id=""><img src="https://cdn-cms.orchidsinternationalschool.com/media/healthyeating.jpg" alt="healthy eating" width="708" height="472"></h2>
<h2 dir="ltr" id="howcanparentsencouragechildrenshealthyeatinghabits">How Can Parents Encourage Children's Healthy Eating Habits?</h2>
<h3 dir="ltr">Lead by Example:</h3>
<p>Children learn and imitate their parents; therefore, as much as possible, make sure to have healthy eating habits and show them example foods, so they will probably be doing the same.</p>
<h3>Show a Positive Environment Around Food:</h3>
<p>Make meals enjoyable and not stressful at all. No food should also be rewarded or punished, but there should be a relaxed atmosphere where children are introduced to new foods without pressure.</p>
<p>Engage children in age-appropriate preparation of food and meal activities that teach them about various foods. By this method the child acquires the skills to make healthier choices.</p>
<p>Expose a child to various kinds of different foods, including fruits, vegetables, whole grains, lean proteins, and dairy food products. Offer new foods several times as tastes change over time.</p>
<h3 dir="ltr">Establish regular times for meals:</h3>
<p>A schedule helps children develop good eating habits. Offer food at regular times each day to keep energy levels up and to prevent overeating.</p>
<h3 dir="ltr">Nutrition education:</h3>
<p>Educate children regarding the reason for various food groups and how they interact in the body to allow growth and development to occur in a healthy manner. Balanced nutrition can be taught using age-appropriate materials.</p>
<h3>Limit Sugary and Processed Foods:</h3>
<p>&nbsp;It does not prevent occasional treats from being taken at all, but whole foods should have priority over sugary snacks and processed foods that are high in fat and other unhealthy additives similar to medicines.</p>
<h2 dir="ltr" id="strategiestointroducenewfoodstopickyeaters">Strategies to Introduce New Foods to Picky Eaters</h2>
<ol>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Start Slow:</strong> Introduce new food groups or servings in small portions with familiar favorites. Allow them to explore new flavors at their own pace.</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Make It Fun:</strong> Make the experience of having new foods positive. Use creative presentations—like arranging foods into fun shapes or using colorful plates—to make meals more appealing to the eyes.</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Offer choices: </strong>Engage children in the choice of foods. Let them select from a range of healthy choices of their own accord, what they will try. This empowers the child and often encourages them to become risk-takers in food choice.</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Be Patient: </strong>Sometimes, it may take up to ten or more tries before a child first starts to like a new food. Never force or bribe a child to eat as this can put negative associations with food.</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Mix New Foods with Familiar Foods:</strong> Mix new foods into recipes your child already loves. For instance, mix veggies into the pasta sauce or puree fruits into smoothies to ease exposure of a child to new flavors and foods.</p>
</li>
</ol>
<p><img src="https://cdn-cms.orchidsinternationalschool.com/media/healthyeatingfood.jpg" alt="health eating food" width="885" height="590"></p>
<h2 dir="ltr" id="howcanfamiliesincorporatemorefruitsandvegetablesintokidsdiets">How Can Families Incorporate More Fruits and Vegetables into Kids' Diets?</h2>
<ul>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Mix and have some of every kind on hand: </strong>Always have some fresh, frozen, and canned fruits and veggies available to ensure that there will always be a healthy option accessible.</p>
</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Keep Fruits and Veggies on Hand:</strong> Wash, chop, and prepare fruits and veggies in advance to make quick snacks. Store them in visible places in the fridge or on counters.</p>
</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Include some fruits and vegetables at every meal:</strong> Add them to salads, sandwiches, wraps, and main dishes to increase their intake throughout a day.</p>
</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Outrageous Snacks:</strong> Serve fruits and vegetables for snacks between meals. Try pairing them with dips, like hummus or yogurt, to make them more interesting and tasty.</p>
</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation"><strong>Get Creative with Recipes:&nbsp;</strong>Experiment with different methods of cooking and recipes that can make fruits and vegetables much more appealing for kids. They could be baked, grilled, roasted, or blended into smoothies and sauces.</p>
</li>
</ul>
<h2 dir="ltr" id="howtopromotehealthyeatinghabitsatschool">How to Promote Healthy Eating Habits at School?</h2>
<p dir="ltr">Does the school your kid goes to really matter when it comes to the grade he gets on food choices? You bet! Your child spends a big part of his day in school. They should learn about healthy eating at school and then practice it in real life.</p>
<p dir="ltr">A role for parents and caregivers, too. They can support changes already underway, or advocate for healthier changes by starting—or joining—a nutrition committee, or by suggesting non-food items to be sold at fundraisers. Collaboration between parents, caregivers, teachers, and schools fosters a school nutrition environment in which healthy choices are the easy choice.</p>
<h3 dir="ltr">Ways in which schools can promote a nutritious eating environment</h3>
<p dir="ltr">Children acquire knowledge more effectively when they receive proper nutrition. Eating properly can enhance children's memory and focus. Furthermore, maintaining a nutritious diet promotes proper growth and development. This is why it is crucial for children to have the opportunity to make healthy food choices while at school.</p>
<h3 dir="ltr">Which of these healthy practices does your child’s school encourage?</h3>
<ul>
<li dir="ltr" role="presentation">Provide items like pencils, stickers, or additional playtime as incentives or awards instead of giving out food with limited nutritional benefits.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Make sure educators receive training in nutrition education and are knowledgeable about promoting healthy body image.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Teachers should be reminded that they play a crucial role in setting an example for healthy eating practices.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Provide healthy food options for classroom celebrations, special occasions, designated lunch days, vending machines, and school cafeterias.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Allow a minimum of 20 minutes for lunch for eating and socializing.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Offer culturally suitable and healthy food options for nutrition programs.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Consider using non-edible items for fundraising events instead of depending on bake sales or selling unhealthy food options.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Permit children to have a water bottle on their desk for staying hydrated when they are thirsty.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">School-wide nutrition policy that establishes the school’s beliefs and dedication to promoting a healthy eating environment in school.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Incorporate food-related skills into the school curriculum, such as reading labels, preparing meals, cultivating plants, and buying groceries.</li>
</ul>
<p>&nbsp;</p>
<ul>
<li dir="ltr" role="presentation">Engaging with farmers to understand the process of food production.</li>
</ul>
<h2 dir="ltr" id="conclusion">Conclusion</h2>
<p dir="ltr">Building healthy eating habits in children requires a lot of patience, creativity, and time. By providing an enabling environment, offering healthy choices, and engaging them in food activities, parents can empower children towards making positive food choices for lifelong health and well-being.</p>
<p dir="ltr">In essence, raising healthy eaters means more than just providing good food; it truly means nourishing honest relationships with food and raising future values needed to sustain health. Every small step toward raising healthier eating habits depicts a healthy future of our children where they will thrive to their utmost advantage.</p>
<h2 dir="ltr" id="faq">FAQ&nbsp;</h2>
<h3 dir="ltr">What are 10 healthy eating habits?</h3>
<p dir="ltr">These are some healthy eating habits:</p>
<ul>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">Eat a good breakfast</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">If you eat fast food, choose wisely.&nbsp;</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">Keep healthy snacks on hand.</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">Eat plenty of foods rich in calcium.</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">If you need to lose weight, do it sensibly.</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">Limit your sugar intake</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">Visit the dining hall salad bar.</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">Limit your soft drink intake</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">Drink lots of water</p>
</li>
<li dir="ltr" aria-level="1">
<p dir="ltr" role="presentation">Enjoy your food.&nbsp;</p>
</li>
</ul>
<h3 dir="ltr">How to develop healthy eating habits?</h3>
<p dir="ltr">Choose foods and beverages from all food groups — vegetables, fruits, grains, dairy, and proteins — not just 1 or 2 of them. Eat a mix of foods within each food group. For example, each week try eating several types of vegetables, including dark green, red and orange, starchy ones, legumes, and others.</p>
<h3 dir="ltr">How to build a healthy meal?</h3>
<p>Break your meal into parts. Think of your plate like it has 4 parts: 1 part for whole grain foods, 2 parts for vegetables and fruits, and 1 part for proteins. With this method,half your plate will include vegetables and fruits. Make whole grain foods the base.</p>
<p>&nbsp;</p>
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<p><strong>&nbsp;</strong></p>
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Adolescent depression & A guide for parents

<h2 id="introduction">Introduction</h2>
<p>We&rsquo;ve all been there&mdash;the time of life where hormones, responsibilities, and schoolwork suffocate us. Teenage seems like the worst times of our lives when we lived it. The happy-go-lucky childhood abandons us fastly, and the heavy thoughts of adulthood and its responsibility creep into our minds. Though it is universal, a good portion of kids suffers more than others. For many hapless parents, it is not easy to distinguish teenage angst from Adolescent depression. Even popular culture shows at least one teenage character in a group as a brooding one, leading many to falsely believe that it is commonplace for some particular teens to be always sad and reserved. However, the bleak reality is that one in five teens suffers some form of depression.&nbsp;</p>
<p>Even though depression is curable and there are 24/7 helplines to support people with depression, many teens do not get the chance to utilize such help because they do not even know they suffer from it. So it is our responsibility as parents to seek treatment for them when they experience unbearable agony. But how do we know if your teen is really suffering from <a href="https://www.orchidsinternationalschool.com/blog/how-to-help-teenage-depression">adolescent depression</a>? How do you tell the difference between regular mood swings and depression, and when you notice a sprouting problem, how can you intervene and relieve the ailing teenager from his/her misery? We&rsquo;ve compiled a list to help you out.</p>
<h2 id="symptoms">Symptoms</h2>
<p>The main difference between teenage angst and adolescent depression is that the former is ephemeral and later is prolonging. While angst spoils the kid&rsquo;s mood for a week, depression plagues the entire teenhood and might even stretch way into their adult life. Angst can be mostly written down as moodiness without grave impact, but depression can affect the kid&rsquo;s day-to-day life, such as being unable to concentrate in class, doing <a href="https://www.orchidsinternationalschool.com/blog/cbse-board">homework</a>, or mingle with other children. Without help, this will buildup into perpetual despair and anger, leading them to hurt themselves or others.&nbsp;&nbsp;</p>
<p>Depressed teens do not always be quiet and cry. Some of them oust their dissatisfaction with themselves in destructive ways, like being rebellious, bullying, or vandalizing. We can not just think of them as &lsquo;acting out.&rsquo; The problem might pervade way deeper, and if timely guidance is not presented, the child&rsquo;s future will be desolate.</p>
<h2>Some Signs to Take a Look At</h2>
<ol>
<li>
<h3>School problem</h3>
Many parents get surprised when the principal calls their home to inform them that their teen is absent in most classes. More shockingly, that is not an isolated incident but a recurring one. Instead of confronting the teenager with an angry outburst, the parents should try to level with the child and talk to him about it. You may be surprised to learn that the child is missing classes not because they are just hanging out with friends, but because he/she is unable to concentrate and their grades are dropping. Or they may suffer low self-esteem and couldn&rsquo;t socialize with other teenagers seamlessly. Inability to concentrate for a more extended period and low <a href="https://www.orchidsinternationalschool.com/blog/social-skills">self-esteem</a> are signs of depression, and taking the teen to a counselor is a good option now.</li>
<li>
<h3><strong>Addiction to devices</strong></h3>
Anyone who suffered/suffers from depression can attest that reality makes them nervous and sad. In the pursuit of finding numbness, or better yet, happiness, they seek some type of escapism. And in this era of smartphones, tablets, and laptops, we all carry an escape with us. If your teen overindulges on his/her smartphone or gaming console and blatantly refuses to participate in any human interaction, you should be worried.</li>
<li>
<h3><strong>Chemical dependency</strong></h3>
One thing that can make a parent completely breakdown is when they find that their teen is smoking. Or worse. But again, wrathful confrontation is not going to solve the problem. In fact, it might worsen it. Try to understand why a teenager is smoking or depending on some other chemicals. Most would have just wanted to try but not unable to shed the habit, but a few would have grown to love it because it soothes their restless minds. The depressed teenager uses cigarettes and alcohol to make their pain bearable.</li>
<li>
<h3><strong>Extremely Wild</strong></h3>
Not all teenagers who suffer from adolescent depression suffer alone. Some laugh and play, but in the night, cry alone, not having an inkling of why they even feel the mental pain or wanting to cry. These extroverted teenagers can not tackle their problems with mere computers or video games. They would most likely bully other children, cause damage to properties, or do drugs, all of which would seem like the qualities of a budding criminal.&nbsp;</li>
<li>
<h3><strong>Running Away</strong></h3>
Escape, in a literal sense this time, is the final tool in their arsenal to battle depression. A depressed teenager can&rsquo;t take it anymore and would want just to run away and disappear. In such cases, after recovering the lost teenager, immediately seek the help of mental health professionals.</li>
</ol>
<h4>What else&hellip;</h4>
<p>Apart from the aforementioned signs, other health problems manifest from depression, like eating disorders. If your child is eating a lot or not eating properly, pay attention to their countenance. Another sign is the inability to sleep. If you spot your teenager listening to <a href="https://www.orchidsinternationalschool.com/activities/music">music</a> or playing video games late into the night, you may want to start thinking that there could be a problem. Lack of enthusiasm and motivation, fatigue, hostility, agitation, and unreasonable sadness could be other signs of depression.&nbsp;</p>
<h2 id="how">How to help</h2>
<h3>Communication:</h3>
<p>The depressed teenager already has a lot in his/her mind to deal with. So refrain from lecturing and be a good listener.</p>
<h3>Don&rsquo;t invalidate:</h3>
<p>From an adult&rsquo;s perspective, the teenage problems would seem insignificant, but not for them. Do not judge or condescend, but rather provide solutions.</p>
<h3>Professional:</h3>
<p>When all else fails, and if your teenager is not able to do it on his/her own, or even with your intervention, take them to a professional counselor.</p>
<h2 id="conclusion">Conclusion</h2>
<p>Don&rsquo;t fret if your teenager is suffering from adolescent depression. We all suffer depression at some point in life and learn to manage it later. Provide a comfortable home, empathic conversations, and a shoulder for your teen. If you have tried your best and still failed to alleviate the pain, there are always professionals who could help the teens.</p>
<p>Also read..<br><a href="https://www.orchidsinternationalschool.com/blog/stress-in-teens">School-Related Anxiety and Stress in Children and Teens</a><br><a href="https://www.orchidsinternationalschool.com/blog/kids-mental-health-and-adjustment">Family Life is Important for Kid&rsquo;s Mental Health and Adjustment</a></p>

Adolescent Depression: The Ultimate guide for parents

Adolescent depression is a silent killer, let's equip ourselves to parent more emotionally healthy children. Read more here.

Adolescent Depression: A Guide for Parents

<p>Making children eat healthy food has become a struggle. Junk food commercials on TV and social media have influenced their eating <a href="https://www.orchidsinternationalschool.com/blog/benefits-of-healthy-food">habits</a>. Add to the mix the peer pressure and hectic schedule of parents and you know why children prefer to eat junk food. Healthy food for children has become a prominent topic these days, especially when we are living a world of diversified choices.</p>
<p>Eating<a href="https://www.orchidsinternationalschool.com/blog/harmful-effects-of-junk-food"> junk food</a> has been linked to several diseases, most notably obesity. Changing to healthy food can have a deep impact on children&rsquo;s health&mdash;both mental and physical. It helps in maintaining a healthy weight, prevent some health problems, heighten their moods, and improve their minds. Children that eat healthy food in their childhood are known to have fewer instances of depression, anxiety, bipolar disorder, schizophrenia, and ADHD.</p>
<p>Children&rsquo;s preference for the type of food they eat depends completely on what they to eat. To make them eat healthily, it is important to make food as nutritious as possible. When it comes to the choices we can make about the healthy food for children, we have to ponder a bit.</p>
<p>The focus should be on adding as much nutrition to any food as possible. This way kids get all the nutrition that their growing body needs while they get to eat their food.</p>
<p>What should be the ideal healthy food for a child?</p>
<h2 id="here">Here's a List of Healthy Food That Your Kids Will Love Eating</h2>
<ul>
<li>
<h3><strong>Vegetable</strong> Kathi <strong>Roll</strong></h3>
</li>
</ul>
<p>Kathi rolls are the ultimate comfort food. Not only are they easy to carry while on the move, one can eat them at any time of the day. This recipe here is made of saut&eacute;ed vegetables, spices, and green chutney. You can always add paneer to the vegetable mix or make a new roll with paneer as the only filling.</p>
<figure class="wp-block-table table table-hover">
<table>
<thead>
<tr>
<th>Calories</th>
<th>172kcal</th>
</tr>
</thead>
<tbody>
<tr>
<td>Carbohydrates</td>
<td>29g</td>
</tr>
<tr>
<td>Protein</td>
<td>5g</td>
</tr>
<tr>
<td>Fat</td>
<td>4g</td>
</tr>
<tr>
<td>Sodium</td>
<td>379mg</td>
</tr>
<tr>
<td>Potassium</td>
<td>250mg</td>
</tr>
<tr>
<td>Fibre</td>
<td>5g</td>
</tr>
<tr>
<td>Sugar</td>
<td>1g</td>
</tr>
<tr>
<td>Vitamin A</td>
<td>1970IU</td>
</tr>
<tr>
<td>Vitamin C</td>
<td>10mg</td>
</tr>
<tr>
<td>Calcium</td>
<td>33mg</td>
</tr>
<tr>
<td>Iron</td>
<td>2mg</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3><strong>Oats</strong> Idli</h3>
</li>
</ul>
<p>Who doesn&rsquo;t like idli? It&rsquo;s fast, it&rsquo;s <a href="https://www.orchidsinternationalschool.com/blog/importance-of-healthy-food-for-kids">healthy</a> and the best part is it&rsquo;s steamed. How about going for a little change and replacing the rice with oats? Yes, idlies can be made with oats and they are tasty and healthy as the traditional ones. This idli has a bonus. It contains carrots, coriander, turmeric, and green chillies.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Carbohydrates</td>
<td>77.5g</td>
</tr>
<tr>
<td>Fats</td>
<td>23.1g</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>N/A</td>
</tr>
<tr>
<td>Protein</td>
<td>25.1g</td>
</tr>
<tr>
<td>Fibre</td>
<td>N/A</td>
</tr>
<tr>
<td>Phosphorous</td>
<td>965.8mg</td>
</tr>
<tr>
<td>Sodium</td>
<td>7121mg</td>
</tr>
<tr>
<td>Potassium</td>
<td>641.2mg</td>
</tr>
<tr>
<td>Calories</td>
<td>618.5kcal</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3><strong>Egg-free</strong> Whole <strong>Wheat Flour Cake</strong></h3>
</li>
</ul>
<p>There&rsquo;s no doubt that kids love cakes. This cake recipe is made from really healthy ingredients like whole wheat flour, curd, jaggery, walnuts, raisins, and cinnamon powder. You can replace jaggery with sugar if your child doesn&rsquo;t like jaggery. And the best part of the cake is it&rsquo;s egg-free. The best about this cake is you can eat this at any point in the day.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Carbohydrates</td>
<td>344</td>
</tr>
<tr>
<td>Fats</td>
<td>16</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>N/A</td>
</tr>
<tr>
<td>Protein</td>
<td>3</td>
</tr>
<tr>
<td>Fibre</td>
<td>N/A</td>
</tr>
<tr>
<td>Calories</td>
<td>3174</td>
</tr>
<tr>
<td>Calcium</td>
<td>727</td>
</tr>
<tr>
<td>Phosphorous</td>
<td>1149</td>
</tr>
<tr>
<td>Iron</td>
<td>18</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3>Pongal</h3>
</li>
</ul>
<p>Pongal is to South India what Khichdi is to North India. Made with rice, split mung dal, cashews, asafoetida, peppercorns, and other ingredients, the dish is as healthy and as filling as it can get. You can eat it for breakfast, lunch, or even as a light dinner.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Calories</td>
<td>445kcal</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>69g</td>
</tr>
<tr>
<td>Protein</td>
<td>17g</td>
</tr>
<tr>
<td>Saturated Fat</td>
<td>5g</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>18mg</td>
</tr>
<tr>
<td>Sodium</td>
<td>8mg</td>
</tr>
<tr>
<td>Potassium</td>
<td>573mg</td>
</tr>
<tr>
<td>Fibre</td>
<td>15g</td>
</tr>
<tr>
<td>Sugar</td>
<td>1g</td>
</tr>
<tr>
<td>Vitamin A</td>
<td>40IU</td>
</tr>
<tr>
<td>Vitamin C</td>
<td>22.1mg</td>
</tr>
<tr>
<td>Calcium</td>
<td>57mg</td>
</tr>
<tr>
<td>Iron</td>
<td>5.3mg</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3>Red Sauce Pasta</h3>
</li>
</ul>
<p>All of us love pasta. It is one dish that is eaten for both lunch and dinner and can be made within no time with very basic ingredients. This red sauce pasta recipe is made with macaroni, tomatoes, red bell peppers, onions, herbs, and spices. Kids are going to love this healthy variation of the all-time favourite dish. The link below also contains a recipe for prawn pasta and chicken pasta.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Calories</td>
<td>388kcal</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>54g</td>
</tr>
<tr>
<td>Protein</td>
<td>10g</td>
</tr>
<tr>
<td>Fat</td>
<td>15g</td>
</tr>
<tr>
<td>Saturated Fat</td>
<td>2g</td>
</tr>
<tr>
<td>Sodium</td>
<td>250mg</td>
</tr>
<tr>
<td>Potassium</td>
<td>816mg</td>
</tr>
<tr>
<td>Fibre</td>
<td>7g</td>
</tr>
<tr>
<td>Sugar</td>
<td>13g</td>
</tr>
<tr>
<td>Vitamin A</td>
<td>3445IU</td>
</tr>
<tr>
<td>Vitamin C</td>
<td>137mg</td>
</tr>
<tr>
<td>Calcium</td>
<td>82mg</td>
</tr>
<tr>
<td>Iron</td>
<td>3.4mg</td>
</tr>
<tr>
<td><strong>The nutrition level mentioned here is for vegetarian pasta. Nutrition may vary based on the meat added.</strong></td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3>Vegetable Noodles</h3>
</li>
</ul>
<p>Noodles are everybody&rsquo;s favourite. They are fast, casual and can be made in a jiffy with a variety of ingredients. Noodles are often classified as junk food and are mostly avoided; however, you can make noodles healthy quickly for both lunch and dinner. This recipe here contains all the ingredients that goes in noodles but are healthy as they are made at home.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Calories</td>
<td>335kcal</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>44g</td>
</tr>
<tr>
<td>Protein</td>
<td>10g</td>
</tr>
<tr>
<td>Fat</td>
<td>15g</td>
</tr>
<tr>
<td>Saturated Fat</td>
<td>2g</td>
</tr>
<tr>
<td>Sodium</td>
<td>1352mg</td>
</tr>
<tr>
<td>Potassium</td>
<td>648mg</td>
</tr>
<tr>
<td>Fibre</td>
<td>12g</td>
</tr>
<tr>
<td>Sugar</td>
<td>2g</td>
</tr>
<tr>
<td>Vitamin A</td>
<td>14050IU</td>
</tr>
<tr>
<td>Vitamin C</td>
<td>36.7mg</td>
</tr>
<tr>
<td>Calcium</td>
<td>84mg</td>
</tr>
<tr>
<td>Iron</td>
<td>2.8mg</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3>Masoor Dal and Palak Khichdi</h3>
</li>
</ul>
<p>Masoor Dal and Palak Khichdi is a nutritious, tasty, and healthy rice recipe that contains the goodness of spinach, lentils, herbs, and spices. It&rsquo;s easy and quick to make and children, as well as adults, will enjoy the taste. It can be eaten at any point in the day.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Energy</td>
<td>183 cal</td>
</tr>
<tr>
<td>Protein</td>
<td>6.7g</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>29.9g</td>
</tr>
<tr>
<td>Fibre</td>
<td>3.4g</td>
</tr>
<tr>
<td>Fat</td>
<td>4.1g</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>0 mg</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3>Instant Oats and Whole Wheat Uttapam</h3>
</li>
</ul>
<p>Oats have made their way into our kitchen in a big way. These are being used for breakfast, lunch, and dinner and new recipes are being developed with oats. This instant dosa is a blend of oats, whole wheat flour, and vegetables. The dosa batter need not be soaked or fermented overnight and can be prepared in minutes.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Energy</td>
<td>121 kcal</td>
</tr>
<tr>
<td>Protein</td>
<td>2.7g</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>12.5g</td>
</tr>
<tr>
<td>Fibre</td>
<td>1.4g</td>
</tr>
<tr>
<td>Fat</td>
<td>6.7g</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>0 mg</td>
</tr>
<tr>
<td>Sodium</td>
<td>8.4mg</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3><strong>Bisi Bele Bath</strong></h3>
</li>
</ul>
<p>The literal meaning of Bisi Bele Bath is &ldquo;Hot Lentil Rice.&rdquo; This dish from Karnataka blends rice and lentils (toor dal) with vegetables, and spices to create a dish that has no parallel anywhere. Your child will get nutrition from vegetables and protein from the lentils.</p>
<ul>
<li>
<h3>Szechuan Jeera Rice</h3>
</li>
</ul>
<p>&nbsp;</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Calories</td>
<td>387kcal</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>66g</td>
</tr>
<tr>
<td>Protein</td>
<td>13g</td>
</tr>
<tr>
<td>Fat</td>
<td>8g</td>
</tr>
<tr>
<td>Saturated Fat</td>
<td>3g</td>
</tr>
<tr>
<td>Sodium</td>
<td>41mg</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>12mg</td>
</tr>
<tr>
<td>Potassium</td>
<td>784mg</td>
</tr>
<tr>
<td>Fibre</td>
<td>13g</td>
</tr>
<tr>
<td>Sugar</td>
<td>11g</td>
</tr>
<tr>
<td>Vitamin A</td>
<td>3480IU</td>
</tr>
<tr>
<td>Vitamin C</td>
<td>97.6mg</td>
</tr>
<tr>
<td>Calcium</td>
<td>76mg</td>
</tr>
<tr>
<td>Iron</td>
<td>4.7mg</td>
</tr>
</tbody>
</table>
</figure>
<p>&nbsp;</p>
<p>A classic Indo-Chinese recipe that&rsquo;s both Jeera Rice and Szechuan Fried Rice blended into one. Kids will enjoy this innovative rice dish as much as the adults. Get the recipe here</p>
<ul>
<li>
<h3><strong>Ragi</strong> Roti</h3>
</li>
</ul>
<p>Ragi (Finger Millet in English or Nachni in Hindi) is a wonder millet that&rsquo;s becoming popular every day. Ragi is a storehouse of nutrition and can be eaten at any time of the day and any age. Today, you&rsquo;ll find ragi chips, ragi dosa, ragi porridge, multigrain flour with ragi and a whole lot of other foodstuffs made from ragi.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Calories</td>
<td>249kcal</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>48g</td>
</tr>
<tr>
<td>Protein</td>
<td>6g</td>
</tr>
<tr>
<td>Sodium</td>
<td>370mg</td>
</tr>
<tr>
<td>Potassium</td>
<td>185mg</td>
</tr>
<tr>
<td>Fibre</td>
<td>3g</td>
</tr>
<tr>
<td>Sugar</td>
<td>3g</td>
</tr>
<tr>
<td>Vitamin C</td>
<td>5.3mg</td>
</tr>
<tr>
<td>Calcium</td>
<td>22mg</td>
</tr>
<tr>
<td>Iron</td>
<td>2.8mg</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3><strong>Pizza Parat</strong>h<strong>a</strong></h3>
</li>
</ul>
<p>An Indian dish with an Italian touch, this dish brings together the goodness of vegetables and cheese in parathas. Kids love eating pizza, however, because the base is made of all-purpose flour, they cannot eat Pizza every day. This paratha, made of wheat flour, makes it easy for kids to get all the nutrition and enjoy their favourite food.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Energy</td>
<td>174 cal</td>
</tr>
<tr>
<td>Proteins</td>
<td>6.7g</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>24.8g</td>
</tr>
<tr>
<td>Fibre</td>
<td>2.6g</td>
</tr>
<tr>
<td>Fat</td>
<td>5.8g</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>17.5mg</td>
</tr>
<tr>
<td>Sodium</td>
<td>193mg</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3>Moong Dal Cheela</h3>
</li>
</ul>
<p>Moong Dal is one of the most nutritious lentils one can find around. This vegan cheela is made from basic kitchen ingredients and needs little preparation except for overnight soaking. It&rsquo;s not just healthy and nutritious but full of proteins that growing children need.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Calories</td>
<td>408 kcal</td>
</tr>
<tr>
<td>Total Fat</td>
<td>2g</td>
</tr>
<tr>
<td>Saturated Fat</td>
<td>0g</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>0mg</td>
</tr>
<tr>
<td>Sodium</td>
<td>282mg</td>
</tr>
<tr>
<td>Total Carbohydrates</td>
<td>75g</td>
</tr>
<tr>
<td>Dietary Fibre</td>
<td>13g</td>
</tr>
<tr>
<td>Protein</td>
<td>26g</td>
</tr>
</tbody>
</table>
</figure>
<p>&nbsp;</p>
<p>We have all enjoyed khaman dhokla at some point in time and have probably enjoyed it. It&rsquo;s light, fluffy, and can be made quickly. This recipe is made almost the same way; however, poha or beaten rice is used here instead of besan (gram flour). This healthy recipe can be eaten for breakfast, lunch, or even dinner.</p>
<p>&nbsp;</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Energy</td>
<td>48cal</td>
</tr>
<tr>
<td>Protein</td>
<td>1.2g</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>5.7g</td>
</tr>
<tr>
<td>Fibre</td>
<td>0g</td>
</tr>
<tr>
<td>Fat</td>
<td>1.9g</td>
</tr>
<tr>
<td>Cholesterol</td>
<td>2.1mg</td>
</tr>
<tr>
<td>Sodium</td>
<td>3.7g</td>
</tr>
</tbody>
</table>
</figure>
<ul>
<li>
<h3><strong>Vegetable</strong> Biryani</h3>
</li>
</ul>
<p>All of us love biryanis. Whether made of meat or eggs or vegetables, we all look forward to eating scrumptious biryani at least once a week. The recipe here is made with choicest vegetables and is as filling as it can get.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td>Calories</td>
<td>420kcal</td>
</tr>
<tr>
<td>Carbohydrates</td>
<td>70g</td>
</tr>
<tr>
<td>Protein</td>
<td>7g</td>
</tr>
<tr>
<td>Fat</td>
<td>11g</td>
</tr>
<tr>
<td>Sodium</td>
<td>96mg</td>
</tr>
<tr>
<td>Potassium</td>
<td>413mg</td>
</tr>
<tr>
<td>Fibre</td>
<td>4g</td>
</tr>
<tr>
<td>Sugar</td>
<td>2g</td>
</tr>
<tr>
<td>Vitamin A</td>
<td>115IU</td>
</tr>
<tr>
<td>Vitamin c</td>
<td>16.7mg</td>
</tr>
<tr>
<td>Calcium</td>
<td>67mg</td>
</tr>
<tr>
<td>Iron</td>
<td>3.6mg</td>
</tr>
</tbody>
</table>
</figure>
<p>&nbsp;</p>
<p>While this list is just indicative, there are many other healthy foods that you give to your child. Any food that is made at home is healthy so long as it is not deep-fried, sugary or salty. You need to keep your child away from chips, burgers, bread, pizzas, chocolates, ice creams, biscuits, doughnuts, and cakes or pastries. It&rsquo;s okay for kids to eat them once in a while but if your child insists on these, you can easily prepare these at home. Fast foods are low in fibre and nutrients and can increase the risk of childhood obesity and type-2 diabetes at a later stage.</p>
<p>Keep your child away from packed and ready to drink fruit juices, sports drinks, sodas, flavored milk and even sweets as these are addictive, high in sugar and low in nutrition. These can lead to obesity and tooth decay. These drinks often make your child feel full and less hungry. However, don&rsquo;t curtail sugary products completely as they might overindulge when given a chance.</p>
<p>You must encourage your child to eat raw fruits, vegetables, and dry fruits and ensure they get adequate portions of these. Give them 1-2 different fruits twice a day&mdash;either at the end of the meal or as a snack between two meals. Change the fruits and vegetables every day so that they can get diverse nutrition. If you want to give your children fruit juice, make it at home with little water and sugar. At first, your kid might not like it but will get used to it over time.</p>
<p>&nbsp;</p>
<h3>Related Stories:</h3>
<p><a href="https://www.orchidsinternationalschool.com/blog/vegetables-names">Vegetables Name</a>: Get a list of 70+ vegetable names in English.</p>
<p><a href="https://www.orchidsinternationalschool.com/blog/basic-nutritional-needs-for-kids">Nutritional Needs for Kids</a>: Discover the key nutritional needs of kids to ensure their healthy growth and development.</p>
<p>&nbsp;</p>

Healthy nutrition Food for Kid Making children eat healthy food has become

Making children eat healthy nutrition food has become a struggle. Junk food commercials on TV and Mobile have influenced their eating habits.

Healthy nutrition Food for Making children eat healthy food

Healthy Food for Kids

<p>We all know that children are picky eaters. For all parents, it&rsquo;s easy to think about their children refusing to eat, because it&rsquo;s a common scene across the world. Despite their best efforts, most parents, although aware of the benefits of nutrition and diet in the child&rsquo;s growth and development, are unable to convince their children to eat healthily.</p>
<h2 id="important">Why is Nutrition so Important?</h2>
<p>There&rsquo;s a strong connection between growth and learning with nutrition. Nutrition is as important for children as it is for adults, but children&rsquo;s nutritional needs are different. They need higher and better nutrition than adults. While it is true that the three factors that play a crucial role in the child&rsquo;s development are nutrition, environment, and genes, it&rsquo;s nutrition that goes a long way in improving their health and academic performance in later years.</p>
<h3><strong>Health and Nutrition</strong></h3>
<p>There is a strong connection between <a href="https://www.orchidsinternationalschool.com/blog/health-and-nutrition?page=1">health and nutrition</a> and we all know how important nutrition is for a healthy body. Any disparity between the nutrition we need and nutrition we get can lead to growth mismatch.&nbsp;</p>
<p>Children need just the right amount of nutrition, just like adults, and under or over nutrition can cause health issues. The benefits of good nutrition toward health are well known. When growing children are given nutritious food, they will suffer less from severe illnesses like diarrhoea and meningitis. This is because children with better nutrition have better immunity to fight infections. Undernutrition has its own set of health problems. It can lead to a decrease in the child&rsquo;s daily activities, social life, and thinking and behavioural abilities.</p>
<h2 id="nutrition">Academic Performance and Nutrition</h2>
<p>It has been proven beyond doubt that what a child eats affects his/her academic performance. The child&rsquo;s brain is growing at a rapid pace and nutrition plays a very important role in helping the child think and read. For example, children that are breastfed have higher IQ, while children with iron deficiency have reduced cognitive abilities at schools.</p>
<h3><strong>Sports and Nutrition</strong></h3>
<p>We all know the role that nutrition plays in enhancing our body. Look at all the sportspersons and you&rsquo;ll know why they give so much importance to nutrition. The same is true for children. If they need to develop endurance for sports, they need better nutrition.</p>
<p>You need to plan carefully for the healthy growth of your child and this starts with healthy food full of minerals, vitamins, and proteins that are essential for their growth. As opposed to adults, children process food better as their metabolism is better.</p>
<p>Here&rsquo;s a nutritional age-wise chart. The chart contains nutrition for both boys and girls. Plan your child&rsquo;s diet based on this chart.</p>
<p>For the first year, give your child only breast milk.</p>
<table class="wp-block-table table table-hover">
<thead>
<tr>
<th>Age</th>
<th>Food Group</th>
<th>Daily Requirements (Boys)</th>
<th>Daily Requirements (Girls)</th>
<th>Food</th>
</tr>
</thead>
<tbody>
<tr>
<td>2-3 Years</td>
<td>Protein</td>
<td>70gm</td>
<td>70gm</td>
<td>Pulses and lentils, chicken, soya nuggets, egg whites&nbsp;</td>
</tr>
<tr>
<td>2-3 Years</td>
<td>Fruits (Change fruits daily to get diverse nutrition)</td>
<td>1-1.5 cups</td>
<td>1-1.5 cups</td>
<td>Seasonal and assorted fruits</td>
</tr>
<tr>
<td>2-3 Years</td>
<td>Vegetables (Change vegetables daily to get diverse nutrition)</td>
<td>1-1.5 cups</td>
<td>1-1.5 cups</td>
<td>Seasonal and assorted vegetables (if the child doesn&rsquo;t like vegetables, you can boil them with a little salt and black pepper).</td>
</tr>
<tr>
<td>2-3 Years</td>
<td>Grains</td>
<td>100gm</td>
<td>100gm</td>
<td>Wheat, rice, ragi, jowar, bajra, corn/maize</td>
</tr>
<tr>
<td>2-3 Years</td>
<td>Dairy</td>
<td>2 cups</td>
<td>2 cups</td>
<td>Milk, curd, some ghee, paneer, cheese, khoya&nbsp;</td>
</tr>
<tr>
<td>4-8 Years</td>
<td>Protein</td>
<td>85-150 gm</td>
<td>85-140 gm</td>
<td>Pulses and lentils, chicken, soya nuggets, egg whites</td>
</tr>
<tr>
<td>4-8 Years</td>
<td>Fruits</td>
<td>1-1.5 cups</td>
<td>1-1.2 cups</td>
<td>Seasonal and assorted fruits</td>
</tr>
<tr>
<td>4-8 Years</td>
<td>Vegetables</td>
<td>1.5-2.5 cups</td>
<td>1.5-2.5 cups</td>
<td>Seasonal and assorted vegetables (if the child doesn&rsquo;t like vegetables, you can boil them with a little salt and black pepper).</td>
</tr>
<tr>
<td>&nbsp;</td>
<td>Grains</td>
<td>115-170 gm</td>
<td>115-170 gm</td>
<td>Wheat, rice, ragi, jowar, bajra, corn/maize</td>
</tr>
<tr>
<td>4-8 Years</td>
<td>Dairy</td>
<td>2.5 cups</td>
<td>2.5 cups</td>
<td>Milk, curd, some ghee, paneer, cheese, khoya</td>
</tr>
<tr>
<td>9-13 Years</td>
<td>Protein</td>
<td>140-185 gm</td>
<td>115-170 gm</td>
<td>Pulses and lentils, chicken, soya nuggets, egg whites</td>
</tr>
<tr>
<td>9-13 Years</td>
<td>Fruits</td>
<td>1.5-2 cups</td>
<td>1.5-2 cups</td>
<td>Seasonal and assorted fruits</td>
</tr>
<tr>
<td>9-13 Years</td>
<td>Vegetables</td>
<td>2-3.5 cups</td>
<td>1.5-3 cups</td>
<td>Seasonal and assorted vegetables (if the child doesn&rsquo;t like vegetables, you can boil them with a little salt and black pepper).</td>
</tr>
<tr>
<td>&nbsp;</td>
<td>Grains</td>
<td>140-255 gm</td>
<td>140-255 gm</td>
<td>Wheat, rice, ragi, jowar, bajra, corn/maize</td>
</tr>
<tr>
<td>9-13 Years</td>
<td>Dairy</td>
<td>3 cups</td>
<td>3 cups</td>
<td>Milk, curd, some ghee, paneer, cheese, khoya</td>
</tr>
<tr>
<td>14-18 Years</td>
<td>Protein</td>
<td>155-200 gm</td>
<td>140-185 gm</td>
<td>Pulses and lentils, chicken, soya nuggets, egg whites</td>
</tr>
<tr>
<td>14-18 Years</td>
<td>Fruits</td>
<td>2-2.5 cups</td>
<td>1.5-2 cups</td>
<td>Seasonal and assorted fruits</td>
</tr>
<tr>
<td>14-18 Years</td>
<td>Vegetables</td>
<td>2.5-4 cups</td>
<td>2.5-3 cups</td>
<td>Seasonal and assorted vegetables (if the child doesn&rsquo;t like vegetables, you can boil them with a little salt and black pepper).</td>
</tr>
<tr>
<td>&nbsp;</td>
<td>Grains</td>
<td>170-285 gm</td>
<td>170-225 gm</td>
<td>Wheat, rice, ragi, jowar, bajra, corn/maize</td>
</tr>
<tr>
<td>14-18 Years</td>
<td>Dairy</td>
<td>3 cups</td>
<td>3 cups</td>
<td>Milk, curd, some ghee, paneer, cheese, khoya</td>
</tr>
</tbody>
</table>
<p>There are other foods too that you can give your child. If you want to introduce your child to any food that you eat at home or which has not been mentioned in the chart, talk to your paediatrician first.</p>
<h3><strong>Processed Milk Food</strong></h3>
<p>As mentioned earlier, children are fussy eaters. Some children may take instant liking to some food and may not like eating some other food. In that case, most parents give their children milk food supplements. Milk food supplements are not healthy and can make your child obese in the long run. Also, these supplements are processed, which means they do have some chemicals or preservatives in some form and quantities which is not good for a growing child. They make your child feel full and give them the recommended daily nutrition but in the long run, can cause serious health issues.</p>
<p>If your child hesitates to eat home-cooked food, sit with them and make them understand why it&rsquo;s important to eat nutritionally-rich food. Tell them how nutrition will help them grow to be healthy individuals.</p>
<h3><strong>Water</strong></h3>
<p>We all know that water makes up more than half of our body weight and is crucial to keep our body functioning normally. While adults ideally need about 8-10 glasses of water every day, there&rsquo;s no specific water intake recommended for children. However, it&rsquo;s good to give them water throughout the day and not just when they are thirsty or ask for it. It&rsquo;s said that babies do not need water during the first year of life, however, you can give them water after the baby is 9-10 months old. The water has to be boiled and cooled and only a spoon or two must be given at a time. It&rsquo;s better to check with your doctor once if your child can be given water.</p>
<h2 id="conclusion">Conclusion</h2>
<ol>
<li>Teach your children healthy eating habits and physical activities early on. Children follow their parents, so become good role models.</li>
<li>School going kids grow quickly and change physically and mentally, so ensure their food habits too change. Introduce them to new food once in a while.</li>
<li>Eat at least 1 meal with your child on weekdays and two-three meals every weekend. When you eat healthy, they will emulate in eating healthy.</li>
<li>Keep TV, computers, and mobiles away when you are with your child.</li>
<li>When you eating with your child, tell him about the benefits of the food on the plate. Tell them about the nutritional value of the food and how it&rsquo;s beneficial for them.</li>
<li>Small children have small stomachs and get full quickly. Don&rsquo;t force your child to eat when they say they are full. Give them child-sized servings.</li>
<li>Give them fruit or something healthy between meals.</li>
</ol>

Importance of Nutrition in Kids Development - Orchids

Discover practical tips for ensuring your picky eater gets the nutrients needed for healthy growth and well-being.

Importance of Nutrition in Kids Development

<div class="blog-table-content">&nbsp;</div>
<h2 id="Immunity">Boosting Immunity in Covid-19 Times</h2>
<p>Children are exposed to all kinds of germs and viruses daily. With the Covid-19 pandemic still in full force, it is vital to ensure that your child&rsquo;s immune system is in its best form. No one is born with an immune system, it develops as your child grows. Although the best way to boost their immunity is by letting them fight through minor colds and flu, our job as parents is to do whatever it takes to ensure our child&rsquo;s immunity is the best it can be.</p>
<p>Here are 6 home remedies &amp; tips to improve immunity in kids.</p>
<h2 id="Tips">Tips to Improve Immunity in Kids</h2>
<h3>Promote Immunity Booster Foods</h3>
<figure class="wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio">
<div class="wp-block-embed__wrapper"><iframe title="How to make kids fall in Love with Vegetables" src="https://www.youtube.com/embed/KoNerXq_54I?feature=oembed&amp;enablejsapi=1&amp;origin=https://www.orchidsinternationalschool.com" width="640" height="360" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="allowfullscreen" loading="lazy"></iframe></div>
<figcaption>Encourage Your Kids to Eat Immunity Booster Foods Daily!</figcaption>
</figure>
<p>The food your child consumes plays an important role not only in defining their immunity but for their overall development. Eating more fresh fruits and vegetables can go a long way in helping build your child&rsquo;s immunity. Some of the most common immunity booster foods for kids are carrots, green beans, oranges, and strawberries. All of these contain carotenoids that are phytonutrients, which act as the best immunity booster for kids.</p>
<p>Having a diet that is rich in phytonutrients has been known to protect the child from chronic diseases, namely heart disease or cancer as adults. Your child should have at least five servings of fresh fruits and vegetables as part of their daily diet plan.</p>
<p>Just eating healthy is not enough to keep your kids&rsquo; immunity in top shape. You also have to ensure that they limit the number of unhealthy foods in their <a href="https://www.orchidsinternationalschool.com/blog/diet-and-nutrition-tips-during-various-seasons">diet</a>.</p>
<p>Keeping a watch on their sugar intake and reducing the amount of processed food in your pantry can do wonders in keeping your child healthy and full of strong immunity!</p>
<p>&nbsp;</p>
<figure class="wp-block-image size-large"><img class="wp-image-116570" src="https://cdn-cms.orchidsinternationalschool.com/blog/Nutrients-foodht8vnsl6.jpg" sizes="(max-width: 850px) 100vw, 850px" srcset="https://cdn-cms.orchidsinternationalschool.com/blog/Nutrients-foodht8vnsl6.jpg,  768w" alt="Immunity booster foods help build strong immunity in kids." width="850" height="450" loading="lazy"></figure>
<h3>2. Improve their Sleep Cycle</h3>
<p>Sleep plays a vital role in your child&rsquo;s daily routine. Not only does it keep them rested and relaxed after a busy day of online learning, it is also a natural immunity booster for kids. If your child is not a sleepyhead then they require at least 9 to 10 hours of <a href="https://www.orchidsinternationalschool.com/blog/make-your-child-sleep-fast">sleep</a> daily. Proper sleep gives your child&rsquo;s nervous system the rest it needs to reboot for a fresh start the next day!</p>
<p>Science also shows that getting adequate sleep at night can improve your child&rsquo;s immune system and keep them safe from obesity, heart diseases, and most importantly, diabetes in their future.</p>
<h3>3. Exercise as a Family</h3>
<p>Regular exercise benefits kids the same way it helps adults. It can boost blood circulation and enhance healthy heart functions. Exercise also has an essential immunity-boosting role. It flushes out bacteria from the airways and lungs. Following a daily exercise cycle of even just 30 minutes is highly beneficial for your child. It is imperative during this pandemic as most children are cooped up in the house with no form of physical activity at all.</p>
<p>Taking them out for a walk, preferably early morning is one of the safest bets. Building the basis of daily exercise has many immediate benefits, but it also sets the course for healthier adults as they grow.</p>
<h3>4. Personal Hygiene</h3>
<p>Nothing is as crucial for your child as cultivating good hygiene. As parents, our job is to teach these values to our children and, more often than not, lead by example. Along with brushing their teeth at least twice a day and having a bath daily, it is also essential to teach them how to wash their hands, for at least 20 seconds, thoroughly multiple times a day.</p>
<p>Alongside personal hygiene, it is also essential for them to keep their surroundings clean. This includes cleaning up after playtime and keeping their toys and books in their specified places. As parents, we can clean their toys and play surfaces regularly with mild nontoxic or child-safe disinfectants. This will keep most harmful germs and viruses away from our precious little munchkins!</p>
<h3>5. Meditation</h3>
<p>Now, this is a hard one, even for a few adults. Most parents are also of the mindset that children do not need meditation. However, meditation benefits are infinite! Many studies have shown that just a few minutes of meditation daily can positively impact your child&rsquo;s immune system. It can prevent harmful mental disorders such as depression and anxiety. It also helps soothe your child&rsquo;s nervous system, improving their immunity. This is one of the most effective tips to improve immunity in kids.</p>
<figure class="wp-block-image size-large"><img class="wp-image-116571" src="https://cdn-cms.orchidsinternationalschool.com/blog/Meditation8npuspv5.jpg" sizes="(max-width: 850px) 100vw, 850px" srcset="https://cdn-cms.orchidsinternationalschool.com/blog/Meditation8npuspv5.jpg,  https://www.orchidsinternationalschool.com/wp-content/uploads/2020/11/Meditation-768x407.jpg 768w" alt="Meditation as an immunity booster in kids." width="850" height="450" loading="lazy"></figure>
<p>Meditation also helps your child reduce their blood pressure and keep their emotional and cognitive development, moving in the right direction.</p>
<h3>6. Limit their Antibiotic Intake</h3>
<p>No parent wants their child to suffer an illness; those pesky colds are the worst and usually result in sleepless nights for you and your child. Tempting as it may be to visit the doctor and get medicines to make them feel better instantly, it is essential to let the flu run its course. Urging your pediatrician to prescribe antibiotics every time your child has a cough or cold or sore throat could result in antibiotic-resistant bacteria that can be more harmful later. While it is imperative, you take your child in for a checkup when they are unwell, it is crucial to ask your doctor if the medicine prescribed is really necessary for your child, or would it do more good for them to fight it off naturally. You can also include turmeric in their milk and other foods as it is known to be a natural immunity booster.</p>
<h2 id="Takeaway">Your Takeaway</h2>
<p>There are several other ways of improving your child&rsquo;s immune system, starting from breastfeeding babies to enhancing the baby&rsquo;s immune system right up to ensure that all of their vaccines are up to date. But making a few small changes in your child&rsquo;s daily routine can not only keep them safe from harmful diseases but also ensure that their immune system is strong enough to fight any illness that may come their way, be it now or in the future. It just takes three days to develop a new habit; imagine how much good you can do to your child&rsquo;s life by just pushing them towards healthy habits for only three days. Parents can also lead by example by making these small changes in their own lives and seeing how quickly their child adapts to them!</p>
<p>Stay healthy, stay immune!</p>
<h4><strong>You may also read&hellip;</strong></h4>
<p><a href="https://www.orchidsinternationalschool.com/blog/the-most-important-benefits-of-yoga-for-kids">The Most Important Benefits of Yoga for Kids</a></p>
<p><a href="https://www.orchidsinternationalschool.com/blog/best-outdoor-activities-for-kids"> href="&gt;Developmental Advantages Connected to Early Swimming</a></p>

Sure shot immunity boosters for kids - ORCHIDS INT. SCHOOL

Colds and flu are unavoidable for children, but there are certain preventative measures for immunity you can do to cut down on sick days.

6 Immunity Booster Tips for Kids

<div class="blog-table-content">&nbsp;</div>
<h2 id="Introduction">Introduction</h2>
<p>Healthy eating is not about losing weight; it is about feeling better, physically as well as mentally.<a href="https://www.orchidsinternationalschool.com/blog/tips-for-quitting-smoking">Healthy </a>eating is about balancing and ensuring that our body is getting enough nutrients to function correctly. If you are eating the right food, then your body will become strong enough to cope with stress, and it will also help you stay in good health later in life.</p>
<p><em>Healthy eating habits for kids</em> will also help you maintain a healthy weight.&nbsp;If you want to learn more, then here are the <em>benefits of healthy eating habits</em> for kids that will help you in understanding its importance.</p>
<p>&nbsp;</p>
<figure class="wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio">
<div class="wp-block-embed__wrapper"><iframe title="Underweight Children Reasons and Remedies | ORCHIDS School" src="https://www.youtube.com/embed/EmCbCT5eDbI?feature=oembed&amp;enablejsapi=1&amp;origin=https://www.orchidsinternationalschool.com" width="640" height="360" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="allowfullscreen" loading="lazy"></iframe></div>
<figcaption>Help your child take up healthy eating habits to maintain their life balance</figcaption>
</figure>
<p>&nbsp;</p>
<h2 id="Benefits">Benefits of Healthy Eating</h2>
<p>&nbsp;</p>
<h3>1. Weight Loss</h3>
<p>Obesity and excess body weight are the major health issues globally. Eating a healthy diet with a moderate amount of unsaturated fat can help you maintain a steady weight. Doing exercise and eating a healthy diet in the right proportions can also help you lose weight. Therefore, developing <em>healthy eating habits for kids</em> will help you reduce this problem. Consuming more green vegetables, fruits, and proteins will help you lower your calorie intake and help boost your immunity system. It will also help you lower the problems related to your cardiovascular system.</p>
<p>&nbsp;</p>
<h3>2. Improves your Mood</h3>
<p>Adapting to a healthy eating lifestyle can help you have a better body. Once you start eating healthy, you will feel better about your appearance, which further increases your confidence. <em>Healthy eating habits for kids</em> are essential for keeping their memories sharp, being creative and reducing stress.&nbsp; It will also help you in making your mood light.</p>
<p>&nbsp;</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="https://cdn-cms.orchidsinternationalschool.com/blog/Improve-Moodxiad9m0n.png" alt="Improves your Mood" width="300" height="250"></p>
<p>&nbsp;</p>
<h3>3. Improve Heart Health</h3>
<p>A healthy diet enriched with fruits, vegetables, and whole grains can help you maintain your blood pressure and cholesterol level, thus reducing your risk of heart disease. Eating oily fish such as salmon every week can also help lower the risk of developing heart disease as the presence of a high level of omega-3 fatty acids in oily fish is good for better health.</p>
<p>&nbsp;</p>
<h3>4. Reduce Wrinkles</h3>
<p>Vegetables and fruits contain high water content that can help moisturize your skin and maintain the hydration level in your body. These foods also contain antioxidants that protect your body against damage to the cells, reducing wrinkles and resulting in younger-looking skin.</p>
<p>&nbsp;</p>
<h3>5. Boosts Productivity</h3>
<p>When we eat a large amount of unhealthy food, we often feel lethargic and tired. On the other hand, if we develop <em>healthy eating habits</em> for kids consisting of vegetables, fruits, and low-fat dairy products, then our body will provide us with essential nutrients that are needed for maintaining our level of energy.&nbsp;</p>
<p>&nbsp;</p>
<h3>6. Improves Digestion</h3>
<p>Vegetables, fruits, probiotics, and whole grains are necessary for maintaining a healthy digestive system. Dietary fiber also helps in improving bowel movement, hence reducing constipation. On the other hand, probiotics like yogurt, buttermilk also add more good bacteria that further improve digestion.</p>
<p>&nbsp;</p>
<h3>7. Strengthens Your Teeth and Bones</h3>
<p>A good diet with an adequate amount of calcium and magnesium is essential for having strong bones and teeth. It will also minimize the risk of bone issues, such as osteoporosis, associated with getting older.&nbsp;</p>
<p>Low-fat dairy products, cauliflower, cabbage, canned fish with bones, and legumes are rich in calcium, and some of the best sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.</p>
<p>&nbsp;</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="https://cdn-cms.orchidsinternationalschool.com/blog/Strenthen-Teethsyaozlje1.png" alt="Strengthens Your Teeth and Bones" width="854" height="453"></p>
<p>&nbsp;</p>
<h3>8. Control Diabetes</h3>
<p>The intake of healthy food can help a person with diabetes in managing their blood glucose levels, controlling blood pressure and cholesterol. It also helps in maintaining a moderate weight. <em>Developing healthy eating habits</em> for kids and lifestyles will undoubtedly help you lower the risk of type-2 diabetes.&nbsp;</p>
<p>Note: People with diabetes need to limit their intake of foods containing added sugar and salt.</p>
<div class="wp-block-image">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<img src="https://cdn-cms.orchidsinternationalschool.com/media/download_20250123_120115.jpeg" alt="Control Diabetes" width="301" height="167"></div>
<p>&nbsp;</p>
<h3>9. It Helps in Improving Sleep.</h3>
<p>There are a variety of factors that are responsible for creating a problem in sleep. One of the main factors includes consuming an excessive amount of alcohol and too much caffeine. Hence, reducing the amount of alcohol and caffeine can help a person overcome their problem of insomnia or gain a night of restful sleep.</p>
<p>&nbsp;</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="https://cdn-cms.orchidsinternationalschool.com/blog/Improving-Sleepcx552xlu.png" alt="Improving Sleep" width="854" height="453"></p>
<h2>10. Increases Longevity</h2>
<p>When a person practices <em>healthy eating habits</em> for kids with regular exercises, it will help them improve their quality of life and have an improved lifespan.&nbsp;&nbsp;</p>
<p>If you want to develop <a href="https://www.healthline.com/nutrition/healthy-eating-tips"><em>healthy eating habits</em></a> for kids, then there are plenty of small and positive ways that you can think about:</p>
<ul>
<li>Reduce the consumption of salt and sugar</li>
<li>Increase the amount of fruits and vegetables in your diet</li>
<li>Drink plenty of water</li>
<li>Eat plenty of cereals with every meal</li>
<li>Choose a diet with maximum health benefits</li>
</ul>
<p>&nbsp;</p>
<h2 id="Tips">Tips on Making Your Child Eat Healthily</h2>
<p>&nbsp;</p>
<p>1. Let your child help you to prepare food.</p>
<p>2. Don&rsquo;t force them to eat everything on their plate.</p>
<p>3. Serve healthy snacks between meals.</p>
<p>4. Let your child drink water instead of sugary drinks between meals.</p>
<p>5. Limit TV or any screen time before mealtime, because it will distract them from their hunger.</p>
<p>6. Give your child healthy food choices, and the freedom to choose the less healthful foods sometimes.</p>
<p>7. If they want their favourite junk food, slow down and enjoy it with them as a special treat.</p>
<p>8. Don&rsquo;t prohibit any specifically forbidden foods; just teach your children about healthy eating habits and let them decide if they want those.</p>
<p>&nbsp;</p>
<h2 id="Conclusion">Conclusion</h2>
<p>Thus, <em>healthy eating habits</em> for kids come with several health benefits like reducing heart rate, strokes, and getting in shape, and you will also feel mentally stronger and calmer. Therefore, you must stop consuming unhealthy food and improve your life by eating healthy food. Furthermore, this change will help you improve your life. You can find out more about healthy eating habits on our website or by reaching out to us directly!</p>
<p>&nbsp;</p>
<h4><strong>Also read..</strong></h4>
<p><a href="https://www.orchidsinternationalschool.com/blog/child-obesity-and-parenting">Is child obesity caused by bad parenting?</a></p>

Learn about the benefits of healthy eating habits for kids- ORCHIDS

Developing healthy eating habits for kids is the key to living a healthy life.The more healthy food we eat, the healthier we become.

Importance of Healthy Eating Habits

<div class="blog-table-content">
<p>&nbsp;</p>
</div>
<h2 id="Introduction">Introduction</h2>
<p>Parents often worry about a child&rsquo;s health and nutrition because it has a major impact on their development. It is no surprise that many people are asking themselves the question, &ldquo;Is a vegetarian diet plan healthy for kids?&rdquo;&nbsp;</p>
<p>If you have been following recent news about food trends, then it should come as no shock that more and more parents are shifting to a vegetarian-based diet plan&nbsp; in order to help their children grow healthier. But what does science say? Let&rsquo;s dive into this topic and see if we can answer the question once and for all!</p>
<figure class="wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio">
<div class="wp-block-embed__wrapper"><iframe title="Indian Meal Planning Tips for Working Moms | Meal Planning Tips | Orchids The International School" src="https://www.youtube.com/embed/2JKlG9nbLL4?feature=oembed&amp;enablejsapi=1&amp;origin=https://www.orchidsinternationalschool.com" width="640" height="360" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="allowfullscreen" loading="lazy"></iframe></div>
<figcaption>Vegetarian diet plan</figcaption>
</figure>
<h2 id="Types">Types of Vegetarian Diet Plan</h2>
<p>Before you start making a diet plan for your kids, keep in mind that not all vegetarian diets are created equally. There are three main types of vegetarian diets.</p>
<ul>
<li><strong>Lacto Vegetarian Diet</strong>: This is a mostly plant-based diet that includes dairy products like milk, cheese, yogurt, ice cream, etc.,</li>
<li><strong>Vegan diet</strong>: Vegans only eat plant-based meals.</li>
<li><strong>Ovo-vegetarian diet</strong>: This diet is where a person can consume eggs but no meat, poultry, fish, or dairy items.</li>
</ul>
<p>There is also another category called &ldquo;<em>semi-vegetarians</em>&rdquo; who plan their diet by avoiding red meat such as beef but eat meats like chicken or fish.</p>
<h2 id="Why">6 Reasons Why A Vegetarian Diet Plan is Good for Your Kids</h2>
<p>According to research, vegetarians are healthier than meat-eaters! While some nutrients are found abundantly in meat, it doesn&rsquo;t mean plants won&rsquo;t be able to replace them. Here are certain reasons why a vegetarian diet plan for your child will be helpful.</p>
<h3>Reduces diseases and infection</h3>
<p>Vegetarian foods are super good for our health and they control diseases.&nbsp; A vegetarian diet increases life expectancy and reduces infection with bacteria like E. coli, foodborne illnesses, and parasites.</p>
<h3>Vegetarian diet is good for weight loss</h3>
<p>A vegetarian diet plan has been shown to be the most effective way of reducing your body&rsquo;s fat and cholesterol levels, which will lead to a healthier heart. If your child has been recently suffering from weight gain, this would be a way to help them maintain a healthy body mass.</p>
<p>&nbsp;</p>
<h3>Vegetarian recipes will not bore your child</h3>
<p>Speaking of healthy foods for kids, a tasty recipe will save your trouble from forcing them to eat a veggie they don&rsquo;t like. There are plenty of vegetarian recipes out there that will make your child happy. They are going to be excited when they see what you cooked up for them!&nbsp;</p>
<h3>Prevents kidney stones</h3>
<p>Children often forget to drink water because they&rsquo;re super active and busy doing other stuff. We all know that lack of water can lead to issues in the bladder and kidney stones. But with a vegetarian diet plan, they needn&rsquo;t be worried. Almost every vegetable consists of water so your child will be consuming a lot of nutrients that&rsquo;ll fight the stone.</p>
<p>&nbsp;</p>
<h3>Controls diabetes</h3>
<p>You might wonder why you should worry about diabetes for a young child. But when you prepare them to eat healthy from their childhood, in the future their risk of getting diabetes will be super low.&nbsp;</p>
<h3>Reduces asthma</h3>
<p>Is your child struggling from asthma issues? Then a vegetarian diet would be extremely beneficial for them. According to a study published by the National Institutes of Health, asthma sufferers who followed a vegan diet plan were able to reduce or remove their prescriptions.</p>
<p>&nbsp;</p>
<h2 id="What">What Are the Essential Nutrients Children Require?</h2>
<p>Now that we know a vegetarian diet plan is essential for children, here are some of the nutrients you shouldn&rsquo;t miss out on while cooking.</p>
<h3>Protein</h3>
<p>We know eggs and meat are great sources of protein. But if you choose a vegetarian diet plan, how would you help your child to get it? Well, plant sources of protein include peas, beans, lentils, green vegetables, seeds, and nuts, as well as whole grains. If you choose to give them this on a regular basis, you won&rsquo;t have to worry about their protein intake.</p>
<h3>Carbohydrates</h3>
<p>Vegetables are a great source of carbs. Fruits and vegetables that are high in carbohydrates include potatoes, carrots, tomatoes, millet, and corn. Eating enough vegetables is important because they provide energy for the body to function properly. Never cut down on your child&rsquo;s carbs in their diet plan believing they&rsquo;re a reason for weight gain. No! They are the main fuel to your child&rsquo;s brain.</p>
<p>&nbsp;</p>
<h3>Iron</h3>
<p>Iron is needed by every organ of our bodies to make hemoglobin which carries oxygen throughout the body. Its deficiency can lead to anemia or fatigue and so eating vegetables like dried beans, dried fruits, whole grains and leafy vegetables can guarantee them gaining iron in their every diet plan. They can also opt for an iron-fortified cereal with some flavor.</p>
<h3>Zinc</h3>
<p>This is an essential mineral that aids in the building of proteins and the immune system. Fruits like mango, apricots, pumpkin seeds contain a lot of zinc so including these in your kid&rsquo;s daily diet plan can help them get enough nutrition needed for growing strong bones and muscles.</p>
<h3>Calcium</h3>
<p>Another important nutrient children require is calcium.&nbsp; Foods like milk, yogurt, and cheese are good sources of calcium. Make sure they&rsquo;re getting enough dairy in their vegetarian diet plan because it ensures your kids get the nutrients they need for growing healthy bones and teeth.</p>
<p>&nbsp;</p>
<h2 id="For">For a Healthy Kid, a Healthy Diet Plan!</h2>
<p>Nutrition for kids must be looked at before formulating a diet plan. A vegetarian diet is good for a child because once in a while, they&rsquo;ll need to take breaks from eating meat. It will help their digestion system and will also clean the stomach.&nbsp;</p>
<p>A vegetarian diet is great because it&rsquo;s a low-calorie lifestyle that helps people maintain a healthy working body weight.</p>

The Many Benefits of Forming a Vegetarian Diet Plan for Kids- ORCHIDS

A child’s healthy development is directly linked to the diet plan they follow. Here’s why you should chalk out a vegetarian diet plan.

The Many Benefits of Forming a Vegetarian Diet Plan for Kids

Is Your Child’s Diet Plan Vegetarian?

<div class="blog-table-content">
<p>&nbsp;</p>
</div>
<h2 id="Introduction">Introduction</h2>
<p>Parents are always the first to know when something is wrong with their children. They notice changes in mood, health, or personality long before anyone else does. Sadly, it&rsquo;s not uncommon for these changes to be related to mental health issues like depression and anxiety. These health problems can go undiagnosed for years if parents don&rsquo;t take the initiative to talk about them openly and honestly with their kids from an early age. In this blog post, we will discuss how you can learn more about your child&rsquo;s mental health by asking open-ended questions and listening actively without judgment.</p>
<p>&nbsp;</p>
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<div class="wp-block-embed__wrapper"><iframe title="How to protect your child mental health during Covid-19" src="https://www.youtube.com/embed/B9ubT53lQSM?feature=oembed&amp;enablejsapi=1&amp;origin=https://www.orchidsinternationalschool.com" width="640" height="360" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="allowfullscreen" loading="lazy"></iframe></div>
</figure>
<p>&nbsp;</p>
<h2 id="Of">Importance of mental health for children</h2>
<p>&nbsp;</p>
<p>Mental health is important for everyone, including children. They can experience <a href="https://www.orchidsinternationalschool.com/parent-resources/health-and-wellness/indian-mental-health">mental health</a> problems as they grow up just like adults do. It&rsquo;s scary and uncertain when your child has a problem that you can&rsquo;t fix or understand but there are many things you can say to help them in hard times. Here are some of the important points why mental is equally important for children:</p>
<h3>It&rsquo;s not just a phase they&rsquo;re going through and it won&rsquo;t get better on its own.</h3>
<p>They need to know that mental health is something you can do anything about, instead of assuming nothing will make any difference or trying to cope with the problem alone.</p>
<h3>To be helped is the best solution</h3>
<p>&nbsp;</p>
<p>The earlier someone gets help for their mental health, the best are the results for his better upbringing and development.</p>
<h3>Mental health is important for kids</h3>
<p>A lot of people think that mental health is not important for children, but the opposite is true. <a href="https://mn.gov/mnddc/parallels2/pdf/60s/63/63-AHG-NARC.pdf">Mental health</a> can be just as difficult and troubling for a child as it can be for an adult, if not more so because they have to cope with their emotions without any experience or knowledge on how to do this.</p>
<h3>Online world is another aspect you should take care of</h3>
<p>The online world is another aspect people need to look into. Children are spending a lot of time on the internet, but this can be both beneficial and detrimental. The downside is that they might come across content that could trigger their mental-hygiene issues or make them feel worse about themselves. Parents need to find out where their children are at when it comes to social media use.</p>
<h2 id="Tips">Tips to Talk to Your Kids About Mental Health</h2>
<p>&nbsp;</p>
<p>It can be hard and challenging to have a conversation with kids about health, but it is important to make the effort. When talking to your children about health issues such as mental-hygiene, you want them to feel that they can ask questions and get an honest answer from you without feeling judged or ashamed for what they are going through.</p>
<h3>Talk about how you can start:&nbsp;</h3>
<p>the first step in this conversation is making sure that we are asking questions and talking openly so that mental health isn&rsquo;t seen as something disgusting or taboo from our kids&rsquo; point of view.</p>
<h3>Talk about how the brain works:&nbsp;</h3>
<p>starting a conversation about how the brain works. Explain what health means in our body and how it can affect the brain</p>
<h3>Talk about mental health:&nbsp;&nbsp;</h3>
<p class="has-text-align-center">&nbsp;</p>
<p>Explore with your kids what they think mental-hygiene is, why would someone need support for their mental health? What do you think happens to a person when they&rsquo;re not well mentally? How can we help people who are having difficulties?</p>
<h3>Validate their emotions and feelings:&nbsp;</h3>
<p>address a lot of the emotions and feelings that your kids might be going through. Don&rsquo;t tell them what to do or how they should feel, just validate their feelings</p>
<h3>Talk about the stigma:&nbsp;</h3>
<p>Talk about the stigmas associated with mental health in society</p>
<h3>Encourage questions:&nbsp;</h3>
<p>Always encourage more questions from your kids so you can continue this conversation as long and healthy as you can.</p>
<h3>Confront the fearful part:&nbsp;&nbsp;</h3>
<p>When a parent is trying to speak about mental-hygiene with their kids, one of the things that they might fear or worry about is how the child will react. They may be scared of what their kid&rsquo;s response will be and if it&rsquo;ll scare them away from this conversation for good. But just remember there are some ways you can confront these fearful parts.</p>
<h3>Seek help when needed:&nbsp;</h3>
<p>In case your child seems to be struggling with mental health, make sure you get them help before it becomes a problem.</p>
<h2 id="Conclusion">Conclusion</h2>
<p>&nbsp;</p>
<p>It&rsquo;s never too early to teach your children about mental-hygiene and how they can take care of themselves. Children are more aware than you think, so it may be best not to sugarcoat the truth when talking with them. Being honest is always better in this case because kids will likely hear information from other sources as well. You want them to know that their feelings are real and valid, while also teaching self-care strategies for dealing with those emotions effectively without shutting down completely or overcompensating by doing something harmful like cutting themselves. Parents who have been through a tough time can help guide their child on what helped during difficult times &ndash; whether it was drawing pictures, writing out thoughts, or anything else.</p>
<p>&nbsp;</p>
<h4>Also Read:</h4>
<p>&nbsp;</p>
<p><a href="https://www.orchidsinternationalschool.com/blog/benefits-of-sports">The importance of teaching children teamwork and sportsmanship</a></p>
<p><a href="https://www.orchidsinternationalschool.com/blog/benefits-self-esteem">11 tips on building self-esteem in children</a></p>

how to talk about mental health to kids- ORCHIDS INT. SCHOOL

Mental health is important for everyone, including children. They can experience mental health problems as they grow up just like adults do.

How to Talk to Your Kids About Mental Health

The Do's and Dont's of Raising Healthy Kids

<h2 id="Introduction">Introduction</h2>
<p>It can be tough to raise healthy kids with the endless stream of information on what to do and what not to do. With conflicting opinions, how are parents supposed to know what&rsquo;s best for their children? Well, don&rsquo;t worry; we&rsquo;re here to help! In this article, we&rsquo;ll go over the dos and don&rsquo;ts of raising healthy kids to be sure you&rsquo;re doing everything right. We&rsquo;ll outline some key dos and don&rsquo;ts of nurturing your healthy kids into happy, healthy adults! Keep reading for advice from our panel of experts.</p>
<p>&nbsp;</p>
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<div class="wp-block-embed__wrapper"><iframe title="Eating healthy made easier! | TIPS for Eating Healthy | Orchids the International School | Parenting" src="https://www.youtube.com/embed/TGXo0HIKmKs?feature=oembed&amp;enablejsapi=1&amp;origin=https://www.orchidsinternationalschool.com" width="640" height="360" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="allowfullscreen" loading="lazy"></iframe></div>
</figure>
<p>&nbsp;</p>
<p>&nbsp;</p>
<h2 id="The">The 10 most important Dos of raising healthy kids!</h2>
<h3><strong>1. Do give your child plenty of love and attention.</strong></h3>
<p>One of the most important things you can do for your child is to show how much you love them. Spend time with them, listen to them, and cuddle them. This will help them feel loved and secure, and it will foster a strong parent-child bond.</p>
<h3><strong>2. Do provide a healthy diet.</strong></h3>
<p>A healthy diet is crucial for developing and making a healthy child. Make sure to give them plenty of fruits, vegetables, and whole grains. Limit their intake of sugary drinks and snacks, and don&rsquo;t forget to offer them water throughout the day.</p>
<p>&nbsp;</p>
<h3><strong>3. Do get them vaccinated</strong></h3>
<p>Vaccinations protect children from various serious diseases, so be sure to keep up with your child&rsquo;s immunisations.</p>
<h3><strong>4. Encourage physical activity</strong></h3>
<p>Physical activity is essential for a child&rsquo;s health, so encourage them to play and be active every day. This can be anything from playing tag to going for a walk or bike ride together.</p>
<h3><strong>5. Do limit screen time.</strong></h3>
<p>Too much screen time can be <a href="https://www.orchidsinternationalschool.com/blog/using-technology-during-mealtime-is-harmful-to-children">harmful</a> to children, so it&rsquo;s important to limit their use of electronic devices. Try to set limits on how long they can use these devices each day and ensure they have plenty of other activities to keep them occupied.</p>
<h3><strong>6. Eat healthy meals together.</strong></h3>
<p>Eating healthy meals is vital for everyone, but it&rsquo;s significantly important for growing children. Try to eat meals together as a family as often as you can, and make sure to include plenty of fruits, vegetables, and whole grains in your child&rsquo;s diet.</p>
<p>&nbsp;</p>
<h3><strong>7. Get plenty of exercises</strong></h3>
<p>Exercise is essential for all, but it is incredibly crucial for children. Make sure your child gets plenty of exercise each day, and try to include some family activities that everyone can enjoy.</p>
<h3><strong>8. Spend time together as a family</strong></h3>
<p>Family time is important for children of all ages. Make sure to set aside some time each day or each week to spend together as a family. This can be as simple as watching a movie together or playing a game.</p>
<h3><strong>9. Encourage your child&rsquo;s interests and hobbies.</strong></h3>
<p>Children are often interested in many different things, and it&rsquo;s important to encourage their interests and hobbies. If your child is interested in a particular activity, try to find ways to help them pursue it.</p>
<h3><strong>10. Be a good role model.</strong></h3>
<p>Children learn by example, so it&rsquo;s important to be a good role model for your child. Try to set a good example in everything you do, from how you treat others to how you handle stress.</p>
<p>&nbsp;</p>
<h2 id="Most">The 10 most important Don&rsquo;ts of raising a healthy child!</h2>
<h3><strong>1. Don&rsquo;t let them smoke</strong></h3>
<p>Smoking is one of the leading causes of preventable death globally, and it&rsquo;s especially harmful to children. If you smoke, quitting is the best thing you can do for your child&rsquo;s health.</p>
<h3><strong>2. Don&rsquo;t let them drink alcohol</strong></h3>
<p>Drinking alcohol is another leading cause of preventable death, and it&rsquo;s especially harmful to children. Teach them how overdrinking can cause serious health problems, as educating about good and bad is one of the best ways to prevent bad influences on children.</p>
<h3><strong>3. Don&rsquo;t let them eat junk food</strong></h3>
<p>Junk food is a major contributor to obesity and other health problems. It&rsquo;s important to encourage your child to eat healthy foods and avoid junk food.</p>
<h3><strong>4. Don&rsquo;t let them get too much sun</strong></h3>
<p>Too much sun can cause skin cancer, and it&rsquo;s important to protect your child from the sun. Use sunscreen, wear hats and sunglasses, and limit time in the sun.</p>
<h3><strong>5. Don&rsquo;t let them use the screen all day long</strong></h3>
<p>Excessive screen time is linked to obesity, poor sleep, and other health problems. It&rsquo;s essential to limit your child&rsquo;s screen time and encourage them to be active.</p>
<h3><strong>6. Don&rsquo;t let them have an unhealthy sleep cycle</strong></h3>
<p>An unhealthy sleep cycle can lead to obesity, poor mental health, and other problems. It&rsquo;s important to encourage your child to get a good night&rsquo;s sleep.</p>
<h3><strong>7. Don&rsquo;t let them eat too much sugar</strong></h3>
<p>Too much sugar can lead to obesity, cavities, and other health problems. It&rsquo;s important to limit your child&rsquo;s sugar intake and encourage them to eat healthy foods.</p>
<h3><strong>8. Don&rsquo;t let them procrastinate on everyday tasks</strong></h3>
<p>It&rsquo;s important to encourage your child to be organised and use their time wisely. Procrastination can lead to poor grades, missed deadlines, and other problems. It&rsquo;s important to be involved in your child&rsquo;s life and to help them develop healthy habits.</p>
<h3><strong>9. Don&rsquo;t let them be a bully or get bullied themselves</strong></h3>
<p>Bullying can lead to low self-esteem, depression, and other problems. It&rsquo;s important to encourage your child to accept others and treat others with respect. It&rsquo;s also vital to help them stand up for themselves if they are being bullied.</p>
<p>These are just a few things you can do to help keep your child healthy. Talk to your child&rsquo;s doctor or contact your local public health department for more information.</p>
<h2 id="Conclusion">Conclusion</h2>
<p>We hope you found these do&rsquo;s and don&rsquo;ts of parenting helpful. Raising a healthy child is no easy task, but it can be done with a little bit of effort and some knowledge under your belt! Just remember to stay calm, be patient, and always put your child&rsquo;s needs first, and you&rsquo;ll be well on your way to success. And remember, the most important thing you can do as a parent is to love and care for your children. Everything else will fall into place if you do that. As always, if you have any questions or concerns, please reach out to us &ndash; we are here to help. Thanks for reading!</p>
<p><strong>Also, read</strong>:</p>
<p><a href="https://www.orchidsinternationalschool.com/blog/kids-emotional-health">Tips to Support the Emotional Health of Your Child3"</a></p>
<p><a href="https://www.orchidsinternationalschool.com/blog/childs-development">Essential factors that influence a child&rsquo;s development"</a></p>
<p><a href="https://www.orchidsinternationalschool.com/blog/independent-thinking-in-kids">How to promote independent thinking in your child"</a></p>

Most Important Do’s and Don’ts For Raising Healthy Kids!- ORCHIDS

So, what are the dos and don’ts of raising healthy kids? The bottom line is that it takes a lot of hard work and dedication, but its worth!

Most Important Do’s and Don’ts For Raising Healthy Kids!

The Do's and Dont's of Raising Healthy Kids!

<h2 id="what">What is Junk Food?</h2>
<p>Junk food is available all over the world today. In droves people flock to restaurants like McDonald&rsquo;s both in the East and West where there are junk food eateries aplenty. That is how junk food effects increase &ndash; the more they are bought the more they become part of the everyday. Kids are exposed to a number of them in their neighborhoods, at least in the big cities like Mumbai and Bangalore where there are queues &ndash; a sight we rarely find in India &ndash; in front of them.</p>
<figure class="wp-block-image size-full"><img class="wp-image-148354" src="https://cdn-cms.orchidsinternationalschool.com/blog/kids-icecreambkw3l259.jpg" sizes="(max-width: 612px) 100vw, 612px" srcset="https://cdn-cms.orchidsinternationalschool.com/blog/kids-icecreambkw3l259.jpg" alt="What are the junk food effects on kids" width="612" height="612" loading="lazy"></figure>
<p>What is it that makes people crave junk food? Some would hazard a guess. Oil and sugar are deadly and strike right at the heart of the human health complex that has an affinity for anything that tastes good. But taste itself is a broad, general category and one is hard pressed to say how subjective it is as not all would say they like french fries and sodas.</p>
<h2 id="avoid">Why Should We Avoid Junk Food?</h2>
<p>Some ways to tell your child to avoid junk food is to firstly feed her good food and tell her it is good for her health. It is a known fact that kids love eating sugary foods but their appetite can be controlled if they are constantly fed the right foods, what is called <em>ghar ka khana </em>in Hindi.<br><br>There is nothing like good home-cooked food as mother and father know what is best for their kids. In north India, chapatis are eaten more than rice while in south India rice is eaten more than chapatis. There are cultural differences that need to be taken into consideration but the main idea should be that your child is getting the best of all worlds. In today&rsquo;s fast paced, hectic environment, eating global foods by buying a variety of them at your local store can help provide nutrition to your young one.</p>
<figure class="wp-block-image size-full"><img class="wp-image-148355" src="https://cdn-cms.orchidsinternationalschool.com/media/junk-food.jpg" alt="What are the disadvantages of junk food for kids" loading="lazy"></figure>
<h2 id="disadvantage">Disadvantages of Junk Food</h2>
<p>Junk food prevention techniques also include cooking tasty foods for your child. It is said that it is better to eat junk food with taste than to eat junk food without taste, but one could further say it is better to eat homemade tasty foods than to eat junk food with taste outside in a restaurant.<br><br>When you are thinking of your child&rsquo;s health, you must stress on natural foods and those that are made at home. When you prepare good, nutritious food in the house it will impact your child mentally, physically and emotionally. Let us not belabor the point anymore &ndash; homemade food is the answer to your child&rsquo;s desire for tasty foods.</p>
<p>However, it is best if you buy local ingredients, fruits and veggies and make them into dishes. It is said that indigenous foods are the best for your body. For example, finger millet is grown in Karnataka and many local foods like <em>ragi mudde</em> (finger millet balls) are made from it. It is good for health because the environment in which it is made proffers an enlivening surrounding that is conducive to the ways in which the body is made adaptable to it.</p>
<figure class="wp-block-image size-full"><img class="wp-image-148356" src="https://cdn-cms.orchidsinternationalschool.com/media/consumption-300x300.jpg" alt="Why you should avoid junk food consumption" loading="lazy"></figure>
<p>This is why Indians should be proud of their foods and avoid junk food. To say &ldquo;no&rdquo; to junk food is essential. If you are, it is likely your child will be too and teaching her junk food examples is a surefire way for her to develop good eating habits. While organic foods are expensive, you can invest in natural foods that have short shelf lives as the side effects of junk foods are vast. The impact of junk food on people is immense today as capitalism increases its scope. Feeding good foods to your child, along with global foods like wholewheat pasta and soups, will boost your child&rsquo;s health.</p>
<h2 id="disease">Junk Food Diseases</h2>
<p>Indian foods can be cooked with a lot of oil but they do not require as much oil as they put in dishes in restaurants. When cooking, care should be taken to put less oil and less sugar too &ndash; as both will increase the chances of high blood sugar levels and cholesterol. Refined flour (Hindi: maida) should be used minimally as it is highly processed. Understandably, it can be used but sparingly. Deep fried foods like samosas and kachoris are a big no-no. However, if your child desires a fried snack, give her roasted millet bytes or roasted puffed rice with cut onions, tomatoes, carrots and chillies along with a mixture of chat masala and other spices. Puffed rice does contain empty carbohydrates but it is better than deep-fried chips, so it is best to avoid junk food.</p>
<figure class="wp-block-image size-full"><img class="wp-image-148363" src="https://cdn-cms.orchidsinternationalschool.com/media/no-junk-food-300x300.jpg" alt="Why say no to junk foods" loading="lazy"></figure>
<p>Fruits are the best snack. They contain all the goodness present &ndash; vitamins, minerals and nutrients. Your child will benefit from them in the long run as it will improve their longevity. Good foods are the key to a long life. No wonder there are ways to get your child to eat their lunch!</p>
<h2 id="word">A Word from Orchids</h2>
<p>It is interesting to note that even if you eat healthily, nobody knows where his or her body is headed. You can be a very careful vegetarian but still suffer from health issues like kidney failure. Being consistent with one&rsquo;s habits does prevent ill-health but in the long run nobody can prevent the condition in which his or her body will be.<br><br>This happens due to age. As the body ages there will be problems attached to it and these cannot be prevented unless biomedical treatment is able to solve it. The side effects of junk food are detrimental to the health and well-being of your child. The impact of junk food on your child will show in the future. Care should be taken to stop her from eating unhealthy food before it is too late.</p>
<figure class="wp-block-image size-full"><img class="wp-image-148364" src="https://cdn-cms.orchidsinternationalschool.com/blog/junk-food-effectsiplv_pbm.jpg" sizes="(max-width: 612px) 100vw, 612px" srcset="https://cdn-cms.orchidsinternationalschool.com/blog/junk-food-effectsiplv_pbm.jpg" alt="The effects of junk food on kids" width="612" height="612" loading="lazy"></figure>
<p>Setting an example and saying a firm &lsquo;no&rsquo; to junk food is the way ahead for you and your child. Crucial to her overall development is the need for her to literally have fire in her belly. It is important to stoke this fire through right eating as only right eating can save her from ill-health in the future. Constant right eating will underscore your little one&rsquo;s health in no time and they will emerge, along with you, victorious.</p>

Harmful Effects of Junk Food - Disadvantages, Diseases | Orchids

Learn the harmful effects of junk food. Preparing nutritious meals at home benefits your child’s mental, physical, and emotional well-being.

Harmful Effects of Junk Food - Disadvantages, Diseases

Harmful Effects of Junk Food

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