Iron rich foods for teens

Iron rich foods for teens 

Iron is important for everyone.  However,  it's requirements increase between 10-18 years. This age is also called adolescence. 

A child who's looking like a child at 11, suddenly looks like an adult by 14!! Imagine the volume of growth!!! Imagine the volume of blood that increases!!! Also now imagine the increase in the number is RBCs or the Red blood cells.  RBCs contain haemoglobin that contains iron. Haemoglobin is what transports oxygen to all our cells.  So now we can understand why iron requirements i create?!

Gardencress seeds (Haliv/ Aliv) are the richest sources of iron.  They provide 10mg iron for just 2 tsp of the seeds. 

Also provide lots of greens and beans and lots of vitamin C along with it for better absorption😊😊.

Happy growing🤗.

Coconut oil for thyroid issues

Hypothyroidism is getting more and more common😕. But there are many ways to prevent and control it.
One of them is using virgin coconut oil or making fresh coconut oil.
Making....did you read it right?
Yes.  You can.  And it is very simple!
1.Take 2 brown coconuts.
2.Grind the white part in a mixi.
3. Strain the pulp with a muslin cloth.
4. This is coconut milk. Keep it in the fridge for a day or two.
5. You'll see a layer of cream on the top.  Skim it in a thick bottom pan.
6. Heat the cream till it simmers.
7. Strain and remove in a stainless steel container.

Tadaa!! Coconut milk is ready to use😊.
You can use it as a cooking medium or as a salad dressing. The flavours remain entact and the oil is so delicious,  you need very little.

Coconut oil has immense benefits not just for hypothyroidism but also a number of other ailments.  It is also very easy to digest.

hypothyroidism in women

i have seen a lot of women suffer from 'thyroid' problems......so here's something that will be useful......

Hypo-thyroidisim in women

Thyroid problems are very common among women. There are many types of thyroid problems but the most common is hypothyroidism. 

The thyroid is a small butterfly shaped gland situated just in front of the voice-box. The thyroid hormone regulates our body’s metabolism; they are necessary for our physical and mental growth, utilisation of carbohydrates in the body and control our body temperature.

The symptoms are:

·        Low BMR (basal metabolic rate)

·        Low heat production –increased sensitivity to cold

·        Sluggishness /fatigue

·        Low heart rate

·        Hair loss

·        Puffy hands and face

·        Rough, dry skin

·        Hoarse voice

·        An elevated blood cholesterol level

·        Unexplained weight gain

·        Muscle weakness

·        Heavier than normal menstrual periods

·        Brittle fingernails and hair

·        Depression

Hypothyroidism is a condition caused due to the insufficient production of hormones by the thyroid gland. It could happen due to

à An autoimmune disorder where in our body creates antibodies against the thyroid gland.

à  Treatment of hyperthyroidism

à  Radiation treatment taken for cancer.

à  Thyroid surgery where in a part of whole of thyroid gland is removed.

à Medications taken over a long period of time.

Diet plays an important role in the treatment and cure of this condition as it helps in reduction of the symptoms. Some foods may also aggravate the symptoms, hence they should be avoided, and these are mostly goitrogens which inhibit the absorption of iodine. These are:

·         Cabbage, broccoli, cauliflower, sweet potato, spinach, peaches, pear, pinenuts, cassava, radish, turnips, strawberries, mustard greens, canned foods and soybeans. The isoflavones present in soybeans masquerades as thyroxin (T4) and hence could block iodine and trigger goitre.

·         The same foods when eaten in cooked form are safer.

The basic purpose of the diet should be to improve the functioning of the gland and to maintain the weight.

·         Regular and small meals should be taken. 

·         The fibre content should be increased by eating whole grains, fruits and vegetables.

·         Selenium should help as it helps in conversion of T4 to T3. So increase the consumption of nuts, turkey, oats, cod, tuna, eggs.

·         Iodine from seafoods or from iodised salt.

·         Foods containing zinc, vitamins B2, B3, B6, B12, A, C and E should be included .

·         Protein foods like turkey, chicken, fish, dairy and legumes as they provide the amino acid L-tyrosine which is required to form thyroxin.

·         Drink lots of water as it helps in digestion and to increase metabolism and alleviates some symptoms.

Last and most important point is exercise. Any form of exercise helps not only improve you thyroid functioning but also helps in weight loss. It helps in increasing the reduced BMR; controls the cholesterol and helps to increase the blood flow throughout the body, thereby improving the skin and hair quality which are adversely affected by the low thyroid hormone levels.

calcium for kids

i have always seen mothers fret over the calcium kids need to grow strong bones. many i know give calcium tablets everyday! here's a read for them:

Calcium for kids

We all know that calcium is important for our kids. But kids being kids, mothers always have a problem of feeding them. I have often seen mothers running around with a glass of milk …….is milk the only good source of calcium?

In this article we’ll see what the other good sources of calcium are and how to we incorporate them in our child’s meals without running behind them and also why calcium is so important.

First let’s understand why is it so important to incorporate calcium in our diet? We all know that it helps in bone formation. And bones are being formed in childhood. There is a base which forms which cannot be refilled after the growth period is over. It could not just lead to week bones for life but severe deficiency could lead to porous fragile bones, knocked knees, rickets, tooth   many other complex problems.

Besides bone development, it is also needed for blood clotting, absorption of vitamin B12, secretion of insulin hormone. Calcium plays an important role in transmission of nerve impulses

An infant requires 500mg of calcium, while a child between 1-9 yrs. require 400mg, like a normal adult. The requirement increases later going upto 600mg between 10-15 yrs. of age. But can we measure the mineral in a bowl and give that much?????

Let’s see how to take an approximate:

A glass (200ml) of cow’s milk could contain 240mg Ca- which is almost half of their requirement!

A cube of 25g of cheese contains 200mg Ca.

50g of mackerel gives 215mg Ca.

A 10g til laddoo will give 145mg.

2 rotis of ragi (50g) will give 172mg Ca.

Now you get an estimate that a combination of a glass of milk, 2 rotis made with ragi and a til ladoo can easily fulfil a day’s requirement. It is now upto us how we present these ingredients to the child. If milk is too boring, it could be a flavoured lassi or a custard pudding or a kheer or paneer parathas. If a child doesn’t like til ladoos, add till to parathas, or powder it and add it to sabjis to made it thick and tasty, add it to mukhwaas or simply use roasted til to garnish! If ragi roti is a no- no, make ragi porridge or ragi ladoos or cake! And see how the child will lap it up. It’s as simple as that. If a dish is presented interestingly and in an appetising environment, a child doesn’t go to see its ingredients.

It is not so difficult to fulfil our body’s daily requirement of calcium; all we have to do is be a little aware of the food choices we make for our kids.

 

 

balance your diet

Balance your diet

                                                     

What exactly is a balanced diet? Many of us have this question in mind whenever some one tells us to follow it. Do we have to weigh everything on a balance??????

Its quite simple to follow actually, a balanced diet is a combination of everything you eat, want to eat and should it. Your diet –or rather the food you eat should consist of all the different  food groups. We can divide food into 5 groups:

1.   Cereals and millets.

2.    Dals, pulses, nuts and oilseeds.

3.   Milk and milk products, eggs, fish,meat.

4.   Fruits and vegetables.

5.   Fats and oils.

A food pyramid is the best guide to understand how much of these groups we should incoprate in our routine; however, I shall also guide you with menu planning which is more practical to use.

Lets understand these groups first:

1.   Cereals and millets come at the bottom of the food pyramid. We need around 8-10 servings of these. Wheat, rice,jowar, bajra, corn, ragi, barley, buckwheat, rye are some of the cereals and millets we eat. We eat these in many forms- breads, rotis, pastas. Cereals give us not just carbohydrates for energy but also some protien, essential fats, vitamins and minerals and fibres.

2.   Next on the pyramid are fruits and vegetable. We need to eat atleast 4-5 servings per day. These are important because they have various colour pigments which serve as phytonutrients and antioxidants. They are full of different vitamins and minerals.

3.   Milk , its products, egg and flesh foods, need to be consumed as 2-3 servings in a day. All of these are excellent protien sources. Milk, curds, paneer, cheese also give us calcium, phosphorous, vitamin A and other vital nutrients. Fish gives us the essential omega-3 fatty acid, while both meat and fish are good sources of iron.

4.   Dals, pulses, nuts and oilseeds like til are also excellent sources of protein and essential fats.we need 2-3 servings of these as well.

5.   Fats and oils are also necesarry as they give us not just the essential fatty acids but also fat soluble vitamins like A,D,E and K. We need 4-5 tsp. of these in a day.

A daily menu should be able to incorporate all these in the required quantities. A typical Indian diet is the easiest as it contains all food groups in appropriate amounts.

A sample menu:

Breakfast: Milk/ egg serving, a fruit and 1-2 cereal servings.

For e.g.: a glass of banana milkshake with toast.

 Or poached eggs on toast and a peach.

Or idli sambhar, coffee with mid-morning fruit.

Lunch: It should be a combination of 3 groups- cereals, dals/pulses/milk product/flesh foods, and a fruit or vegetable.

For e.g.:  roti/rice with dal and vegetable

Or fish curry with rice and a salad

Dinner: Should be similar to lunch

Or a soup with vegetable cheese sandwich

Or grilled chicken with vegetables

With these meals, you should have small in between snacks of fruits, salads, or a fistful of nuts.

Happy balancing!!

the bournvita ad!

hi ....all mothers must have seen the new bournvita ad...where 2 mothers talk over coffee. 1 says we need vitamin D for absorbtion of calcium from the milk. so??...so add bournvita!!! WHY?? i may ask the bournvita producers?????
VITAMIN D IS A GIFT FROM THE SUN- GOD TO US.... we do not need that processed fortified vitamin D when we get it naturally for free!!
I am a nutritionist and a strong advocator of naturally available sources of nutrients.....when a nutrient is being available to us naturally, why should we spend money over a processed stuff is what i still dont understand.
want to know ur views over this...