Healthy diet for growing children

Growing children needs healthy diet. Healthy diet is very important for the development of growing children. Today, children are more likely to eat junk foods but this is not healthy for their health as we all know that “Excess of everything is dangerous”. The children may have to face some kind of health issues (such as obesity), if they eat much of junk food. Hence it is the responsibility of all parents that they develop healthy food habits to their children. Here we will try to understand the important nutrients that are the basic need for all the growing children.

Healthy diet for growing children

· Iron intake

The children who are having high calorie & poor-nutrient in their diet may have to face the problem of low iron due to overweight issue. Iron is an important nutrient for growing children because it helps red blood cells to provide oxygen to cells overall our body. Iron also plays vital role in the development of brain. Parents should add iron rich food in their children’s everyday diet so that they become strong by physically and mentally as well.

The best sources to get iron are- Chickpeas, Shrimp, Lentils, Chicken, Beans, Whole Wheat Bread, Tomato Paste, Raisins, Fortified cold & hot cereals, Soy nuts etc.

· Calcium intake

Calcium is another important nutrient for children because it helps in the development of bones. Those children who have too much of juice and less milk in their diet, may have to face low bone density and osteoporosis in the future (especially in case of females). Hence it is the responsibility of all the parents to make the habit of consuming calcium rich food products. Calcium rich food products not only strong your children’s bone but also prevent them from Type I diabetes and many other diseases.

The best sources to get calcium are- Milk, Cheese, Waffles, Yogurt, Fortified foods like cereals, Juices, Soy milk and other milk products. 

· Fiber intake

Healthy diet for growing children should also contain fiber enriched food. Fiber helps the children to stay fit. Fiber enriched diet also protect your children from various chronic diseases in future. Experts recommend 15 to 20 gms of fiber in everyday diet.

The best sources to get fiber are- Oatmeal, Fruits, Whole-Grain bread & pasta, High-fiber cereals, Chickpeas, Beans, Lentils, Green Peas, Popcorn, Sweet Potatoes, Nuts, Ground Flaxseed 

· Vitamin E intake

Today almost 70% children are lacking behind in their daily requirement of vitamin E because of fat-free & low-fat food stuffs. Vitamin E plays vital role as an antioxidant which protects the body cells from harmful breakdowns. Vitamin E is very important for growing children. Hence, giving your child low-fat food is good because it contains less saturated fat but giving them fat-free food is not the best option. 

The best sources to get vitamin E are- Spinach, Avocado, Wheat germ, Nuts, Tomato sauce, Peanut butter, Plant oils, Sunflower seeds etc. 

· Potassium intake

Today children are getting approx. 50% low potassium on daily basis because many of them do not have enough fruits & vegetables in their food habits. Potassium is very important for the maintenance of good fluid balance & blood pressure and also helps body muscle to contract.

The best sources to get potassium are- Honeydew, Bananas, Cantaloupe, Oranges, Milk, White & sweet potatoes, Fish, Dried apricot, Tomatoes etc.

Want to get perfect body shape & look confident?

It is little tough to maintain a good body shape in today’s busy lifestyle but not impossible because “Impossible” itself says that “I Am Possible”. Our body is structured in such a way that it can adapt anything quite easily. This is the reason that now many people are suffering from obesity. If you are one among those then not to worry, you can lose your fat with little more hard work. Let’s have a discussion on some useful & easy tips to fight with overweight issues.

Want to get perfect body shape & look confident?

Avoid the scales

Why people join any exercise program? Yes, of-course to lose fat and to gain body muscles. The main motive of the exercise programs is to provide positive results but not to go behind and follow scale. You look more confident when you stand in front of the mirror. Sometimes it happens that people work hard for exercise, develop effective diet plans and build few pounds of muscles but unfortunately when they measure their weight it is same as before. This is a moment when people feel frustrated because of “ZERO” results after lot of hard work. Hence, it is advised to use the scale like a guide instead of following it blindly. 

Slowly reduce the calories instead at faster pace

Do not reduce too much of calories at one go even if you want to lose fat quicker. It can affect your body adversely. Sudden excessive calorie reduction will take you to a condition of starvation. It can also reduce the metabolic rate of your body and can create severe difficulties to your fat lose plan. Calorie reduction at slower rate will help you to lose fat with optimal rate in an effective way. 

Increase calorie consumption

When you are undergoing fat lose program, you should increase the calorie intake on daily basis. Otherwise you might face lower metabolism problem. Increased calorie consumption will help you to avoid starvation mechanism by providing extra calorie to burn through exercise. 

Need to train with weights

Everyone wants to get perfect body shape & look confident. Well, proper weight training can help you to achieve this goal. Some of the studies have declared that not as aerobics exercise, weight training enhances the calories you lose during rest time for about 39 hours once you done with your exercise. You actually required proper weight training, even though if your goal is just to achieve perfect body. Once your body slow down its metabolism, all your effort to lose weight will go in vein and you will turn to a flabby person again. 

Practice high-intensity intervals 

High-intensity interval is nothing but alternating a small time period of high-intensity workout with small time period for rest. This practice will provide you the higher outcomes in short time. Jumping rope or skipping is one of the most favorite intervals. The only thing is you have to practice it for some time. When you start with jumping rope interval just practice it slowly to warm up and after that does it as fast as you can. It is very important to take warm up session before you start your daily workout. If you feel jumping rope quite uneasy for you to practice, then you can switch on to cardio with moderate intensity. 

Develop high protein intake in your diet 

The high protein diet will help in increasing the metabolic rate of your body. It also helps in maintaining muscle mass that will help in losing body fat effectively. It is a fact that human body loses more fat when they consume more protein than fat or carb. Studies have shown that more protein diet increases the rate of fat burning. People who consume high protein and low carb will lose fat at faster rate and gain high muscle strength than those who intake high carb diet and low protein diet.

Dieter should have 6 small meals a day instead of 2 to 3 feasts

You should have 6 small meals instead of 2-3 heavy meals a day. These 6 small meals will supply essential nutrients to your body that are required to gain muscles and lose fat. This also helps in increasing the metabolic rate of resting position of your body. These small meals will also save you from starvation. Do not add your name into the list of people who are frustrated with their health issues but do not volunteer to do something for this. It’s the time to take the initiative and get perfectly body shape.

Care your kids with home remedies to save from cough & cold

Kids have weaker immune system as compare to adults, that’s why they fall sick quite frequently, especially during winter season. Sudden change in weather may cause cough & cold to your kids. Home remedies are the best way to treat your kids during weather change. Home remedies are the traditional way (can also be called as Nani Maa ke Nuskhe) to prevent your kids from cough & cold. Care your kids with home remedies to save from cough & cold during weather change.

How to care your kids with home remedies to save from cough & cold?

Give you kid to drink turmeric milk

Turmeric milk is a very good home remedy to treat cough & cold naturally. Add a pinch of turmeric to your kid’s milk. Give your kid turmeric milk at least 2 times a day. To get best outcomes, you can also add fresh turmeric roots to milk & boil it for some time.

Give honey to your kid

If your kid is suffering from cough & cold then give him/her half-spoon of honey every day, especially during winters. It is actually works as syrup to treat cough & cold. If your kid avoids eating honey alone then you can also add it with milk. Honey is also a good remedy to cope with constipation & digestion. 

Cut oily food from your kid’s diet

It is very important that you do not let your kids to eat oily food when he/she is suffering from cough & cold. Oily food may cause infection and increases cough & cold.

Give your kid little amount of ginger tea

It is one of the best home remedies for anyone to treat with cough & cold whether he/she is an adult or a kid. Add some amount of ginger to normal tea while preparing it. You can give some amount of ginger tea to your kid twice a day (morning & evening) to get best benefit out of it.

· Make a habit to drink hot water

Make a habit of drinking hot water if your kid is suffering from cough & cold. Your kid will get relief when he/she drink hot water. Especially when your kid drinks hot in the morning, he/she will get an immediate relief from cough & cold. Hot water also helps in releasing the toxins from the body.

· Regular gargles

As everyone knows that gargles plays an important role in cough & cold. It is another traditional remedy to treat cough & cold. You can also add some salt to hot water for your kid to gargle. Hot water gargle with a pinch of salt gives an immediate relief from cough & cold.

Running is a very good exercise to stay fit and healthy

There is no doubt about it that “Running is a very good exercise to stay fit and healthy” and every one known this fact. Running has many benefits. It boosts up the stamina of our body and strengthens all our body parts to function properly. Even though it is little tough to manage time for exercise because of the busy schedule but if you can manage it somehow then you will feel the difference in fitness level of your body. Running not only increases your body strength but also rejuvenate you by your soul. You will participate actively in all the activities with full energy and enthusiasm. 

Running is a very good exercise to stay fit and healthy

Well everyone knows that regular exercise is very important for our health but the important thing is that “how many people really do regular exercise. Exercise does not mean that you have to spend many hours in gym practicing with heavy machines. Running is one the best form of exercises to stay fit and healthy, hence everyone should get some time for regular exercise. Running has many benefits, let’s discuss some of the benefits of running.

Ø Regular running helps in minimizing the bad cholesterol and increases the level of good cholesterol. The body organs functions in a proper way with regular practice of running.

Ø Running enhances the blood flow and increases our immune system. It also increases the body stamina. 

Ø For weight conscious people, running helps them to shape their body. If you are overweight then you must practice running regularly because obesity is the root for many severe diseases. Hence, it is very important that you give first preference to prevent you from obesity.

Ø Running also prevents us from many diseases. It minimizes the risk of breast cancer in females. It minimizes the risk of heart attack by maintaining the elasticity of arteries. Running is a very good solution to control diabetes and high blood pressure. 

Ø Running not only increases the body strength but also enhances confidence level. It helps in reducing the stress level. 

Regular exercise is very important for everyone to live healthy life. Running is an effective form of exercise that improves your personality not only physically but also mentally and emotionally. It beautifies you from body, mind and soul.

What should be the diet for High Blood Pressure patients?

Now a day High Blood Pressure has become quite common health issue across the world. If you are the one among those then you must know the causes of High Blood Pressure. There are many factors that increase this health problem such as our lifestyle, daily intakes, work load, body weight etc. Through this article we will try to know that "What should be the diet for High Blood Pressure patients". Before we go ahead let’s have a brief understanding about “what High Blood Pressure is”.

What is High Blood Pressure?

The force of blood flow against the artery walls is known as Blood Pressure. Blood pressure is variable all through the day in case of a normal human being but when it flows with extremity then it is termed as Hypertension or High Blood Pressure.

High Blood Pressure has serious impacts on heart. If it is not treated with complete care then it may cause heart attack as well. High Blood Pressure means high flow of blood through the arteries which can also harm few organs such as brain, kidney, eyes etc.

Well, you can control your blood pressure with little more control on your dietary habits. High Blood Pressure patient have to be very careful about their food habits. Some of the studies have shown that less-sodium & high potassium whole grains, dairy products, lean meat, fish & poultry, fresh fruits & vegetables help in controlling the Blood Pressure and also strengthen the pumping system of your heart. Let’s have a look to healthy diet for High Blood Pressure patients. 

What should be the diet for High Blood Pressure patients?

Diet for High BP patient	Servings per day
Less-fat milk products	2-3 servings/day
Whole grains	6-8 servings/day
Fats intake	2-3 spoons of oil/day
Sugar intake	5 spoons or low/day
Fresh fruits & vegetables	8-10 servings/day
Lean meat, poultry or fish	6 ounces or low/day
Healthy nuts, seeds & legumes	4-5 servings/day

This is a basic plan of diet for High Blood Pressure patients in general. You can do some changes as per your requirement of daily intake & servings (it may be less or more varying person to person). The High Blood Pressure patients can control their BP by following this diet habit quite simply.

Maintain body weight

The body weight has direct impacts on Blood Pressure, hence it is very important that you maintain healthy body weight. You should maintain a balance between your daily calorie intake and physical activities. You can also take the help of your doctor to know your “requirement for daily calorie intake”.

Control your alcohol intake habits

It is another factor that increases the chances of High Blood Pressure because uncontrolled intake of alcohol par day hikes the Blood Pressure. You need to limit your alcohol intake. For women it can be one drink per day and in case of men it can be two drinks per day but not more than that for both. If you can stop taking alcohol completely then it will be a win-win situation to lower your High Blood Pressure.

Healthy diet for diabetic patients

Our dietary habits have direct impacts on our health. Our food habits disclose everything related to our body. If we just take a look to our today’s lifestyle and food habits then will find that approx. 3-4 out of 10 people are suffering from severe diseases such as diabetes. However, taking good care of our health is possible with healthy diet. We will try to understand the healthy diet for diabetic patients to keep good care of themselves. If you are one among these people then be careful in your food habits. Your life is precious not only for you but for your loved one as well, so take care of yourself. Let’s have a look to the list of healthy diet for diabetic patients-

Healthy diet for diabetic patients

· Dairy products

As everyone known that dairy products are the best source of calcium and vitamin D then add this to your everyday diet. Diabetic patients should intake fat-free or low-fat dairy products.

You can have milk with some food rather than sweet juices. You can also have yogurt or cottage cheese as a dessert after meal.

· Healthy Oats

Oats is another important protein enriched food for diabetic patients. Studies have shown that oats helps to minimize the total & LDL cholesterol and strengthen the insulin resistance.

You can add oats into any kind of food whether it is meat or cookies.

· Healthy beans

Beans are very good source of calcium that helps in burning the extra fat from our body. Beans are also a good source of protein which is an important component that our body needs.

You can add beans into your salads, chili, soup etc. There are various types of beans are available in the market. The expert says that diabetic patients can have beans daily throughout the week but do not have same type of beans two times.

· Peanut butter

Some research has shown that peanut butter minimizes the risk of becoming diabetic. You may think that it is not healthy for your heart as it is oily content but this is not true. Peanut butter is healthy for your heart as it contains mostly monounsaturated. However it is enriched with calories, hence watch the amount you are having. 

· Healthy berries

Berries are loaded with fiber and antioxidants named polyphenols. Regular consumption of berries helps in increasing the ‘good’ HDL cholesterol. 

Berries taste awesome alone or you can also add it to ice-cream or salad etc. 

· Fresh green healthy vegetables

Everyone knows that green vegetable are good for health, hence it is a healthy diet for diabetic patients as well. Fresh green vegetable are a good source of nutrients, vitamins and carbohydrates. Green vegetables are very healthy for your heart. Add green vegetables to your everyday diet and live healthy. 

Add green vegetables to your everyday diet especially green leafy vegetable such as spinach, mustard green etc. 

· Healthy dates

Dates are a diabetic-friendly food for diabetic patients. It is full of fiber and antioxidants. 

Add dates into your diet to get best out of it.

You can have it as snack and also use with bread & cookies etc.

· Barley

Barley is a healthy diet for diabetic patients because it is enriched with a type of soluble fiber known as beta-glutan. Beta-glutan also helps in minimizing the total and LDL cholesterol by preventing our body’s ability to absorb it.

Try to search for hulled barley and soak it in night prior cooking then you can mix it to coup, rice etc. 

· Healthy walnuts

Walnuts are another rich source of fiber and ALA as well. Only 1 ounce enriches you about 2 gm fiber and 185 calories as well. If you are weight conscious then have little amount counting your calorie need.

You can have it alone or can also chop it on salad, ice-cream, cookies, cakes etc.