Search Results for: childhood obesity

Feeding your preschooler:Ultimate guide

By Dr.Amrita Basu(MBBS,MS) on December 24, 2017 2

My daughter is 4 and a half years old. Meal times nowadays are more fun and relaxed than before.But it’s still not a breeze.

As a mother, I have learned that there really is no simple single solution to feeding your child. It’s a challenge, which you have to win.

I practically learned to cook so I could feed my child! My mom and sis are super awesome cooks.So growing up,I only went to the kitchen to clean up.That was my delegated chore.

Even during college when I went to Delhi for my post grads I had a limited set of recipies under my belt, which I used to recycle every other week.

But to feed a child you constantly have to reinvent and innovate.It has to be healthy, tasty, fresh, appropriate for age, etc, etc.These were top tip from my Hubby!

The most difficult time for me was when I started weaning her. That’ definitely, topic for a book!

(If you have just started weaning your child write to me drabhijit@healthwealthbridgeand. com I will send you all the do’s and don’t.)

The next milestone for feeding is when your baby is a preschooler.

Is your child a Preschooler?

Does every mealtime seem to be totally uphill ?

Mealtime=Battlefield? Fussy eating? Picking at food, pushing food away, tantrums during eating ? You need a solution now. Don’t lose your temper, it will just make the problem worse.

Eating healthy starts from home

I have a solution ….

Ultimate tips for feeding fussy Preschoolers.

1) Make meal times family time. Have fun at meals.Eat together as a family. Include food from all food groups so that your child gets curious and wants to taste them.

The more you enjoy your own meals as a family , more likely your child will learn to look forward to her meals and enjoy them more. Eating all meals together may not be possible. Try to have at least your breakfast and dinner together!

2) Cook tasty healthy food one item on your plate easy to share with your child. Offer food from your plate.When child sees you eating different types of food , he/she will be more wiling to try new food items.

3) Maintain a daily chart of what your toddler eats.The calorie count will help you decide on further dietary needs. Rotate and change food items you give for meals and snacks. Just like you, your baby will like variety in her meals. The biggest reason for food refusal is often boredom with the food she is offered.

4) Avoid sweets, chocolates , fries, chips and fast food before meals These foods cause satiety but doesn’t fulfill your child’s nutritional needs. Fun food like these should be offered as positive reinforcement or bribe. If your child has her meal without tantrums then she may be given a small treat.

5) Make it a rule to make your child try at least 1 new item of food everyday. This way she will have variety , as well as a balanced diet.

6) Make a pact with your child At each meal your child must try a food atleast 5 times before he/she can decide to not, have that food. By that time you should be able to make her have a fair amount ! Then allow her to have one item of his/her choice.

7) Feed your child when he /she is hungry. Children eat better when they are hungry,. Give them the new food item ,as the first food to try .Hunger will make them more likely to eat the new food. Definitely avoid snacks too close to mealtimes.

8) Cook with your child at least show her the veggies, fruits, cereals which are needed to make her meals. Ask him/her to help you make the preparations.Being involved in the process often make them more likely to try these food willingly!

Some other articles which offer deeper insights:

5 Best Wipes for Baby: Everything you want to Know!

10 Reasons Mother Sparsh has the best baby wash for sensitive skin

6 Best Baby Oil for Baby massage in India

10 Best Natural Baby Lotion for Babies in India

Best Baby Laundry detergent

Baby face creams I love

Baby bottle cleaners

How much should my preschooler eat?

Why is feeding your preschooler such a Big deal?

You know that your child needs energy to play.They also need the right amount and right type of nutrition for growth. But as a preschooler they have one more challenge… They have to Learn!

As a mother you will not only be building her body for a healthy life , but also be responsible for providing her with the right equipment to make learning fun and easy.

[wysija_form id=”1″]

So what should your preschooler

Eat?

They can be offered the same food as the family. Offer them variety, but not too many choices at the same time.

Experiment with different, consistency, cooking methods for cereals, pulses, vegetables. Ideally their daily food intake should include food from all groups.

Cereals, vegetables, fruits, proteins including animal proteins,milk all are needed for the complete physical and mental development.

Meal plan Guideline

Cereals: Rice, roti, bread, oats

Proteins: fish/lean meat/eggs/chicken Beans, peas, various dal Milk group: milk, yoghurt, cheese

Fat: butter, oil, ghee .

You must also read

Healthy eating what young children need

You should be careful with food that may cause choking.

Slippery food like grapes.Its better to cut them up.Large pieces of meat/poultry.
Small hard food:nuts/seed/popcorn/raw carrots raisins
. Sticky food like peanut butter.
Always make small pieces of food. Watch while your child eats.

What food may cause Food Allergies?

Common food includes milk, eggs, peanuts, other nuts, soybean, wheat, fish, shellfish. If you feel your child may be allergic to certain food definitely talk to your doctor.

Symptoms of food allergy:

Cramps pain in abdomen, bloating, flatulence, altered stool, itchy rash.

Special tips for picky eaters

Offer them 1 new food at a time.

The new food should be offered at the start of a meal, when child is hungry.

Every mealtime should have 1 food

that your child loves+whatever the family is having.

Make food recognizable ,mashed

formless food may not be to everyone’s liking.

Might like only 1 food group.

Offer incentive to try others.

Other posts in the Childhood obesity series :

If baby is a picky eater blame yourself:Healthy eating habits in children (part 1)

Picky eater : When you need to worry(part 2)

Childhood obesity :The control is in your hand(part 3)

Childhood obesity : Healthy eating habits & You (part 5)

What are good healthy snacks for your preschooler?

Crackers, toast, air popped popcorn, vegetables cut Into cubes air fried/grilled with a dip. Cut up fresh fruits, home-made curd, grilled paneer, milk plain/flavoured, custard with fruits, pudding, hard boiled eggs.

Take Away Message

So the top tips for making your preschooler eat well are:

Eat healthy as a family .
Plan your meals as well as snack.
Give your child enough time to eat.
Try to have quiet time before meals and snacks
Involve child in making food.
Try using child sized plates, cups, spoons etc.

I hope this guide helps you feed your preschooler. Bringing up your little one may be your most difficult lifetime project, but she/he will definitely be your most rewarding!!For more such articles check out my blog.

(This guide was compiled after discussion with Dr.Abhijit Misra, pediatrician, a.k.a my hubby)

Like this post, please share it.

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Stress is the New Killer Not Jason Bourne

By Dr.Amrita Basu(MBBS,MS) on November 8, 2017 20

I am a fan of Matt Damon and the Bourne series.Both the books and the movie series are gripping , edge of the seat thrilling.

Unfortunately just like Bourne suffers amnesia you are at risk of every disease under the sun related to lifestyle if you have work or personal stress.

Stress is a silent killer and it not painless.Chronic and acute stress both are equally bad.While acute stress can help you adapt or get you killed.Chronic stress can cause all lifestyle diseases including obesity, diabetes, hypertension, insomnia, depression and more.

During acute stress, the flight or fight response helps us survive.It kick starts the Sympathetic pathways in our body.

While peaceful conditions stimulate parasympathetic pathway.

A little excitement feels good.This is momentary stimulation of your sympathetic response.That’s how you feel when fall in love!

But when this response is chronic (as in chronic stress at work or home)you suffer palpitations and anxiety attacks.Stress hormones are released during stressful situations and these are responsible for the long term and short term ill effects of high level of stress

What are these stress hormones?

Cortisol : The effects of high levels of cortisol is many folds. Cortisol influences a lot of the other endocrine glands too.Circulating cortisol and psychological stress have a direct correlation with childhood obesity, adult obesity, and metabolic syndrome.

Catecholamines increase makes your heart overworked.

Insulin decreases: This causes there to be a hyperglycaemic state and there is a high risk of Diabetes Mellitus.

TSH or thyroid stimulating hormone decreases.This can precipitate hyperthyroidism(more thyroid hormones in the blood).This has an effect on the heart and almost all systems of our body.

How do they affect you?

Chronic stress is first in the brain.

It makes you eat more, smoke more chance of addictive behavior, poor quality of sleep and low happiness quotient.Altogether these affect your lifestyle an long-term personal and professional life.

What should you do?

I wrote about 32 ways to beat chronic stress a long time back .but every day I try to do the following 5 things to feel good and relax.

I cuddle my baby a lot
I water my plants and stare at them.
I walk every day on the treadmill at least for 60 minutes.
I read
I write

At the end of the day a life well lived should make you happy .If your health is not your best friend ,you cant be happy!What are you doing to be healthy, happy and stress-free?

Comment below to let me know.

References:

10 Ways you can Sleepwalk to your Kids Bedtime:Monday Mommy Moments 31

By Dr.Amrita Basu(MBBS,MS) on July 31, 2017 26

I love sleeping.That’s why pregnancy and the first month after Rai was born was difficult.

But then something happened.My hubby who knew how cranky and impossible I am without sleep suggested I try sleeping when the baby sleeps.Infants can sleep up to 18 hours per day.That’s not possible for you right?You can still catch extra snooze time with them. You can’t keep infants awake and they have their own sleep cycle till it gets adjusted at around one (in most cases).

When Rai was a baby I slept round the clock with her.My mom and my hubby were both a big help.My work was to feed the baby, feed myself, quick daily care and go back to sleep.That’s the reason I was able to start getting back my energy levels pretty well within a year.Otherwise, I would have burnt out.Our sleeping story I will share, but today my 10 Ways you can sleepwalk to your kid’s bedtime

1)Have a set bedtime.Give or take a few minutes.Fixed time and routine help children learn the value of good sleep.It’s also easier for them when they grow up as after they cross five it becomes difficult to change habits and mindset.No amount of screaming helps.In fact, it does just the opposite.

2)Give him/her dinner by 8 pm at the latest(this is best if you want her to digest food properly before bedtime.One big reason for childhood obesity and reflux in children is late and heavy dinners.

30 minutes before bedtime if she likes milk, give her that.Don’t forget to make her sit or play a quiet game till it’s bedtime.This helps in preventing reflux and tummy discomfort.

3) Make a dreamy bedroom atmosphere.This means lights dimmed from an hour to two hours before.No shouting screaming or rowdy games.Play a few quiet games or color together.This helps calm the mind.

MondayMommy Moments Tips to put kids to bed

4)My daughter’s school has started meditation classes recently and we have a fun time Chanting Om and seeing who can do it for the longest.Make it fun then a habit is easy for children.

5)Cool sheets, pastel colors, her favorite pillows will all make going to bed another pleasant activity.

6)The time leading up to the bedtime is filled with bedtime stories.Preethi’s book The Teddy who ran away is perfect.I read it to Rai the day before yesterday.She dropped off to sleep within a few minutes of the story ending.It’s the perfect length with the right lessons for bedtime story time.

7) Bed time cuddles and kisses we look forward to as a family.My daughter loves cuddling and kissing.She insists on cuddle breaks every few hours when we are playing together.

8)Don’t discuss your plans.Those that will happen after she sleeps.Children don’t want to miss out and if they think parents have a party after they go to bed.It’s impossible to make them sleep then.

9)Get ready for bed yourself even if you sleep a few hours later.It’s important to make them get into the mood.When Rai was young I used to rock her to sleep.Now I pat her lightly and sometimes even that’s not needed.I nod off with her even if it’s for a few seconds.This helps.Melatonin the sleep inducing hormone is volatile and if you are close to each other your melatonin can help her fall asleep.Put your heads together and snuggle.This is not just cute but is a fun way of calming your baby down.

Super tip: Mommy should be calm and sleepy too or be good at pretending.If you can’t breathe slowly and calmly this will backfire.

10)Praying together is important and saying thank you.Thankfulness should be an early habit.The more you live with gratitude in your heart more reasons you have to say thank you to God.

Bonus Tip: As the child grows older and she may not need afternoon naps for more than 20 minutes.That way she will have no problem with early bedtime.Share your top tips for putting your child to sleep in the comments below.

Writing this for #MondayMommyMoments.

Today’s Prompt:

How do you put our kids to bed?

#MondayMommyMoments 30 winner is Monika.Read her winning post here!

#MondayMommyMoments 31 Winning Post -Monika

How to link up? We have simple rules.

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Monday Mommy Moments week 16 :Healthy Snacks ?

By Dr.Amrita Basu(MBBS,MS) on April 17, 2017 8

Healthy Snacks almost sound like an oxymoron.Before I became a mommy I thought meals were when you had food ,snacks were stuff which my mother wouldn’t give me at home.But when I became a mommy ,I realized parenting and cooking is inseperable.If your little one eats right,the world is going fine.

When she stops eating ,nothing in the world can make you happy.The guilt trips that we subject ourselves too is bad enough, we worry about their growth.But the problem is not just what you are cooking.Its also what the little one wants to eat.I wrote about how tricky feeding your preschooler can be.I also wrote about how to tackle picky eating .The main problem is snacks not only need to stop their cravings .but also needs to be healthy.Childhood obesity is a worrying problem and affects their entire life.What we feed them today will mold their eating habits and health ,both physical and mental.

My top go to healthy snacks.

Fruits

You just can’t go wrong with these.Luckily my Rai loves all fruits.Banana for a snack makes her happy.Mangoes need to be just right.Firm and sweet .Apples and grapes are favourites too . Oranges are a staple during winters.Dried cranberries and figs she enjoys a lot .I am writing about A to Z of fruits .Dont forget to read .

Nuts and Raisins

A few walnuts or almonds made into small pieces by themselves or as toppings for her oats .Walnut has omega 3 fatty acids and is the best nut known.Almonds are great too.raisins are rich in potassium great for heart health.

Oats & Chia

I use it together with a spoon of raw cocoa mixed with milk and honey to make a porridge.This I garnish with raisins.
I make pancakes with aata(wheat flour) , oats , chia , eggs and adding curd instead of milk.It tastes yummy.I tried Tina’s easy banana pancake and the entire family loved it.
The mug brownie made by Tina is my recent favorite.I just substituted oats and chia ,with a little bit of flour, instead of the whole thing being made of flour.

I also make parathas using wheat flour, oats, and chia.

Veggies fries and fritters

Carrot fries and pumpkin fried in airfryer are an easy delicious crunchy snack.Even french fries airfried is healthier!

Eggs

Luckily my daughter loves having eggs and never likes salt in it.Whether its an omlette( cooked just right ),sunny side up or boiled, she loves them all.I also make noodle pakoda with eggs and veggies in the air fryer,Its crunchy delicious and makes for a quick snack.

Writing this for #MondayMommymoments prompt this week .

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Share with us some healthy snacks for moms and kids from your kitchen

HEALTHY SNACKS for mommy and baby

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Giving you a quick overview of what you’ll find on healthwealthbridge.com

1.Health and Wellness

I want to help you live your healthiest and happiest .I regularly write articles on improving lifestyle related health problems.

My most popular articles

Vitamin D deficiency and what you can do about it

Acid reflux/GERD and how to live free

Tobacco smoking and its effect on you

Air pollution indoor and outdoor and its effect on your health

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What too much salt does to your body

Truth about soyabean

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5)Blog hops for bloggers

I host 2 blog hops .One on monday Monday Mommy Moments .

Mommy bloggers ,you can share all your posts here every monday.

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Non-Sugar Sweeteners are not your friend: This is why

By Dr.Amrita Basu(MBBS,MS) on July 29, 2024 2

Non-Sugar Sweeteners: Good Bad and Ugly.

Give anything ten years’ time, and the truth and false of it comes out. Like Soya oil , nonsugar sweeteners just lost all their glitz and glimmer.

Briefly (Source )

World Health Organization (WHO) new guideline on nonsugar sweeteners (NSSs): Don’t use them to control weight or reduce the risk for diabetes, heart disease, or cancer(noncommunicable diseases).

Sweeteners include- aspartame, acesulfame K, advantame, saccharine, sucralose, stevia, and stevia derivatives.

A few years back a relative while making tea for us asked me whether I wanted sugar or a popular brand of nonsugar sweetener. I said no to both. But being me I asked whether she was taking these sweeteners under a doctor’s prescription. She very enthusiastically told me that she and her husband were proactively taking these non-sugar sweeteners to cut down sugar intake and lose a few kilos. I carefully explained the side effects of non-prescription supplements and nonsugar sweeteners peddled by celebrities, health coaches/gurus/apps/games. If you want to skip sugar, skip these too.Sometimes its very difficult, but you need to do what you need to do.

Artificial sweeteners: Wolf in sheep’s clothing?

Click to listen to the podcast

The Good: They are zero calories and may be prescribed under certain conditions.

The Bad and Ugly: It’s said that aspartame is very addictive to the brain (source ). It’s 700 times sweeter than sugar. In fact, it’s a much more difficult substance to stop using because people tend to overuse it in larger quantities to get the sugar hit. This causes your body to crave more and more of it. You think it’s zero calories (which it is) but it’s not zero harm as your body ends up having excessive stimulation and dopamine overload. Plus these sweeteners can alter your gut bacteria (source ) and cause havoc just like carrageenan.

Saccharin, sucralose, and aspartame even at low concentrations promote pathogenic changes in gut bacteria.(source)

283 studies were reviewed. In adults, pregnant women, children and it was seen they can increase the risk of type 2 Diabetes, Cardiovascular events. The very thing they were being touted to protect against.

What were the Outcomes measured?
The health outcomes of interest for adults and children were identified by the WHO Nutrition
Guidance Expert Advisory Group (NUGAG) Subgroup on Diet and Health as:

Measures of adiposity (e.g. body weight, body mass index [BMI], overweight/obesity, fat and
lean mass);
type 2 diabetes and pre-diabetes (incidence and intermediate markers of glycaemic control);
Cardiovascular diseases (incidence and intermediate markers, such as blood pressure and
lipids);
cancer;
dental caries;
chronic kidney disease;
Eating behavior (e.g. appetite, satiety, energy intake);
sweet preference (e.g. subjective measures, sugars intake);
neurocognition;
mood and behavior; and
Asthma and allergies (for children only).

So what exactly does WHO recommend?

Cut down on the sweetness of your diet. Skip the sugar and if you really want a sweet treat a whole fruit is a better option than any refined, processed food. Sugar is addictive (source)Consumption of free sugars has been linked to escalating rates of overweight and obesity (2,3), as well as the development of diet-related noncommunicable diseases (NCDs), including dental
caries, type 2 diabetes, cardiovascular diseases, and cancer. There’s even a possibility that the WHO will classify some of these as potential carcinogens

While fruits contain fructose, the artificial nonsugar sweeteners are a horror unto themselves.

About fructose

Briefly, fructose is a fruit sugar that skips the natural feedback loop and satiety of glucose from the brain and promotes denovo lipogenesis that is the liver makes more and more fat droplets to fill your fat cells. While regular intake of whole fruits releases fructose slowly since they also contain fibers, fruit juices don’t give the same protection and can destroy the delicate balance. Even overconsumption of high glycaemic index fruits like mangoes can be a problem if someone has diabetes.About this some other time. Nutrition and health are not easy topics, so don’t cut corners if you want to stay healthy. Take the stairs, skip the chocolate(it’s hard I know), and definitely don’t buy hyper-processed packaged food. Give this blog post a reading through.

Reference :

Health effects of the use of non-sugar sweeteners: a systematic review and meta-analysis

. Rios-Leyvraz M, Montez J. Health effects of the use of non-sugar sweeteners: a systematic
review and meta-analysis. Geneva: World Health Organization; 2022. Licence: CC BY-NC-SA 3.0 IGO.

Healthwealthbridge Disclaimer:

This is for education and awareness and not be taken as medical advice. Kindly consult your doctor for any advice related to your health and diet.

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Search Results for: childhood obesity

Ultimate tips for feeding fussy Preschoolers.

How much should my preschooler eat?

Why is feeding your preschooler such a Big deal?

So what should your preschooler

Eat?

Meal plan Guideline

You must also read

What food may cause Food Allergies?

Symptoms of food allergy:

Special tips for picky eaters

What are good healthy snacks for your preschooler?

Need more tips , subscribe to my Healthletter

You might find the following helpful

Sharing is good Karma!

What are these stress hormones?

What should you do?

References:

Sharing is good Karma!

Today’s Prompt:

How do you put our kids to bed?

#MondayMommyMoments 30 winner is Monika.Read her winning post here!

RULES OF LINKY:

Sharing is good Karma!

Nuts and Raisins

Oats & Chia

Veggies fries and fritters

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RULES OF LINKY

Sharing is good Karma!

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