Recipes: Nutritionist Nadiya Merchant's healthy, sinless breakfasts for kids
On the occasion of Children's Day Indulge presents out two healthy and easy breakfast recipes for kids by Nadiya Merchant, nutritionist, Kellogg India. Merchant also shares a few tips on balanced nutrition with us.
Corn Flakes Fruity Yogurt Cup
Preparation time: Five minutes
Half cup corn flakes, half cup mixed fruits, half cup chilled fresh curd, one tbsp powdered sugar, two drops of vanilla essence.
Whisk together the curd, sugar and vanilla essence. Pour half the curd into a cup top it with corn flakes and then add the remaining curd along with the mixed fruits. Serve immediately.
Oats Peppy Papaya Drink
A grainy nutritious twist to the regular fruit punches.
Two tbsp oats, two tbsp low fat milk, two cups ripe papaya, half cup water, 4 tsp sugar or sweetener, 1 tsp garden cress seeds (soaked in water for 10-15 minutes).
Method: Cook oats with milk and water. Cool and blend well in a liquidiser. Add pieces of ripe papaya, sugar and ice cubes and blend again in the liquidiser. Then mix in garden cress seeds and serve chilled in tall glasses. Ripe mangoes, chikus or strawberries may also be used instead of papaya.
It's very difficult to make kids eat their breakfast. How can we ensure they get the proper nutrition?
Breakfast should include essential nutrients like protein, fibre, vitamins and minerals besides energy. Ideally it should include one serve of whole grain group, one serve of dairy (milk/curds) or lean protein group and one serve of fruit or vegetable group. Ready-to-eat cereal, milk and fruit can be a balanced breakfast. You can top it with fruits, nuts and honey or make a smoothie out of it. Vegetable paneer parathas made with whole wheat flour and spinach and carrots, mini idlis, dhokla, egg omelette with vegetables or a mix vegetable wrap along with a glass of milk are other healthy options
How much milk or milk products should a kid consume every day for calcium?
Milk is a source of bioavailable calcium which helps in building and maintenance of bones. Growing children and adolescents particularly require more calcium. The Recommended Dietary Allowance of calcium for children is around 600 to 800 mg per day. This can also be derived from a wide variety of foods including cereals and legumes, such as, ragi, Bengal gram (whole), horse gram, rajma, soyabean, green leafy vegetables, nuts and oilseeds.
How to ensure kids get rigfh amount of Vitamin D?
Vitamin D is best known for its role in building and maintaining strong bones and teeth. Calcium, a key element in bone health cannot be properly absorbed without the presence of Vitamin D, which is naturally found in a limited number of foods, primarily fatty fish like salmon, sardines and mackerel, fish liver oils, egg yolks and beef liver. Vitamin D is produced naturally when our skin is exposed to sunlight and that’s why we should encourage children to play outdoors.