Child Nutrition - Feb 2019 Q&A with Priya Kathpal

Photo credit - socialmediasl444@flickr.com

Good nutrition is important for your child to grow appropriately and live a healthful life. Childhood sets us up for adulthood. As a child grows, they form the ideas and habits that will serve them as an adult. We want our children to be healthy, free from sickness, and, certainly, without any growth issues. Good nutrition will help. Studies link good nutrition to better school performance, being physically active, and, eventually, a healthy adulthood.
I will be trying to answer all the questions to the best of my capacity related to child and nutrition.
In future we will also have blog/blogs on many more topics related to health/wellness of children and adults both.
Its important to understand each child/adult is very different and so are their needs. Do not ever compare their health to other counterparts just like you will not compare how they do in life otherwise :)

Food is just one way of keeping children healthy. Remember they need to play in fresh air under the morning sun everyday for the food to work well and for overall health.

Question and Answer

My daughter doesn't eat fast, she just keep her food store for long in her mouth?

Its ok to eat slow as long as the food is chewed. In fact slow eating encourages better digestion.

Also is it good to give Swarna Prashana?
Its an ayurvedic based immunity booster, I am not an ayurvedic expert but yes it is ok to give if you trust the source and the child is able to take it well.

Can u also suggest the complete balance diet with food/ healthy drink as an eg in a whole day for a kid of 7 yrs, thank u?

I will not be able to give a diet becoz it is based on many factors but a balanced meal for any child will include at least 5 servings of veggies and fruits, variety of grains and pulses, dairy products like curs since they keep gut healthy. A moderate helping of ghee and oil , minimal white sugar and inclusion of dried fruits, nuts and seeds. 5 glasses of water.

Lot of debate on milk n milk product, what do u suggest?

If you can get hold of A2 organic milk its good to give that or I would suggest foucs on products like curds, paneer, chaas. Plain milk is not a compulsion in diet.

My daughter is 1.5 years old. She still wants to have pureed food. She is gradually shifting to proper solid food but process is very slow. Is it an area of concern?

No its not a concern..gradual progress is positive :)

Appx 10 hrs of sleep is required for a age group of 6 to 10 so sleeping in breaks is fine I mean few hours in the afternoon n remaining in night?

Yes its ok, as long as child is well rested.

Recently attended one session conducted by a naturopath, she suggested combination of milk n fruits/ milkshakes are not good so I am confused with a basic question that if we give banana n plain milk one after the other, so even that is not good?

I am not a naturopath so cant comment on this, But what I can say is each science should be followed on the whole. Naturopathy or ayurvedic is a lifestyle. If you follow one part of it and not others it doesnt help much. IN modern food science milk and fruits are ok to consume togther as long as suits your body.

Any lights on various protein powder available in d market eg nutrilite...

I wont suggest any in the market, they are sugar loaded and dont help much. Rather make it at home

Feeding kids after every few hours is fine... Or they should also have three to four meals like adult

will depend on the age. Once the child turns abt 3 years 5-6 meals a day works fine in most cases.

My son 3.5, doesn't eat veggies and hates milk!!
Any substitute for both?
Have tried soups/juices/milkshakes etc doesn't work for me!

There are no substitutes, but there are way. Have you tried parathas with stuffed vegetables, idlis with vegetable purees, dosa with same etc, Milk is not a mandate, you can give other things like ragi, curds, paneer

 How important is milk for babies? I have not started outside milk for my 19 months old. Is she missing something if she not drinking it? I m also not fan of milk but post wedding n during my pregnancy I use to have milk. During the pregnancy, we found out that I have multiple Fibroid. Is milk is one of the reason? 

Milk is not very imp. As long as other meals are well balanced.

Recently my baby has started puking (just a sign as of now) whenever she sees the things which she does not like (like, onion, cooked vegetables (mostly green) , garlic, fried fish etc. Is it a phase or her gag reflux or its need doctor attention? 

Could be a phase since its very new I cant comment, Try and talk to her abt it. See if she responds.

How do we know if baby has balanced diet as some day she will have her meals N fruits properly other days she may just have one or two spoon. She is BF on demand during weekends N night feeding during weekdays. She is active N playful. 

19 months is too young to understand if she has balanced meals every day, Just keep offering fresh food, home made meals every day. They get use to it and understand hunger better

Is it fine to offer packed foods to babies? Like oats, health drinks, biscuits etc. 

Its ok one off, not as part of daily routine.

Is it fine if kid has chocolates  once in while like once in fifteen days or a month. 

Yes, I would say once in a mth.

Nowadays all most all vegs N fruits may be loaded with chemicals. How much nutrients we get after consuming it? 

Try and buy organic, or get into a good washing routine.

Is non-veg really important in food intake? My kid is not very fan of non-veg, hence the query. 

Not really

My son has the habit of licking walls and eating soil. Is there any change in eating habits we can do so he stops doing it?

Since how long?

Is cheese healthier for kids? Also does curd suffice the calcium intake if the child does not like milk? 

Low salt cheese can be offered twice a week, Yes curds are enough, milk is not a mandate
Howmany meals should a 4 year old be offered throughout the day and in wat time intervals?

5-6 meals, about 3 hours gap or as per hunger

I have also observed my 19 mo to lick the dust N mouthing mitti. Not sure if it is the indication of any deficiency.

What is your take on eating outside food or junk food?
I know it is not good but the more we tell our child to not eat the note forbidden it becomes
Our child is almost 10 years old
So we wish to know
How much is good 

A 10 year old child should be explained abt junk food, it’s effect and should be given reason why and why not. Don’t expect him to follow something only coz adults want to.
Junk is not bad if consumed in moderation. A lot of junk can be made in a healthy way at home with same taste. Make use of that, talk to your child abt how everything has a time and place, one cannot eat such foods everyday for reasons. Going to restaurants once in 15 days is absolutely ok. You can also explore a health restaurant with the child and explain him how even the food industry is now offering health food in restaurants and why

Is it necessary to give roti once a day. My son loves rice so is it fine if he eats rice two times a day?
2.) Are these foods causing cold cough? Please tell us what can be avoided among these as my son has tendency to develop cold easily. Some one told me not give palak when kid is having cold it increases cold.
Pineapple
Banana
Grapes
Orange
Curd

Have you tried other rotis like Jowar or bajri, it’s ok to skip rotis but a variety will always be more nourishing
The regular bananas can cause phlegm increase so should be avoided
Rest of the foods you mentioned sometime irritate the throat during cold and cough and that’s why should be consumed with discretion

Can you share recipe or ideas on how to make homemade health drink?
If a child is more into sports do they need more food in terms of nutritional value and calories if yes. How we can maintain that diet. How much extra is needed?

Children in sports do need extra or I would say different forms of meal. The kind depends on what type of sport and how many hours

 Is it ok to have threptin protein biscuits everyday for a kid?

If you could bake biscuits at home with healthy ingredients only then you should give everyday

It is said to have fruits empty stomach or atleast post 1hour of having food. Is it true if not then can I give him fruits post his lunch or dinner. Do I need to wait for sometime before I give it?

Fruits are best consumed in mornings or empty stomach but they are also good snacks
Don’t give immdtly after meals

 I have heard that sleeping for sometime in afternoon helps in better brain development as body gets rest. But my son dsnt sleep in afternoon he sleeps in night for continuous 8-10 hrs.

Do I need to change routine so that he sleeps afternoon as well. 

As long as the child is well rested and doesn’t show signs of unusual lethargy it won’t matter if they sleep in afternoon or not

Which food to avoid or take to boost immunity. Rather to safeguard from cold and cough.

Always try and consume seasonal and local foods as much as possible
Foods rich in vitamins and proteins boost immunity
Taking ginger and garlic every day helps too

Any specific foods for height growth?

Height is genetic, healthy balanced meals and exercise helps achieve the best

Is oats really healthy or a hyped food? If healthy then what are it's benefits!

Steel cut oats are a healthy form but I won’t say they are necessary

Is vitamin D3 intake through medicine compulsory for babies..if yes till what age?

For young babies in some cases yes

Is immunization really needed?

Immunisation is a debatable topic and one has to make an informed choice

How important is usage of toothpaste for babies? Can homemade tooth powders be used instead of store bought paste?

Once the baby have couple of teeth it’s imp to use tooth paste
A ped dentist would be ideal to guide on which kind

Is it ok to give wheat chapati everyday for lunch along with variety of dal and veggies?
Which are other options for chapati?

Yes chapati is ok
Try different grains

My son is 19 months old and he doesn't chew his food properly....Many times he just swallows. We keep encouraging him to chew by showing, eating with him, singing etc...Is this a concern?

About chewing it’s not a concern unless the child doesn’t learn by the age of 3

Should we give processed nutritional supplements to children like pediasure/ Horlicks etc?

No, they are loaded with sugar, make one at home if there is a need.

My child 3.5 yrs old, is fond of breakfast cereals we adults eat. Is it ok to give her and if yes in what quantity/frequency?

Most breakfast cereals have high sugar, should be avoided even for adults

How frequently can we give sweets (mithai) to children?

Sweets made at home with jaggery or brown sugar in small amounts are ok to give but the ones from outside should be given only occasionally

Can we give ginger juice with honey everyday. If yes then how much. Will a few drops of ginger juice in a spoon of honey ok? How can we give garlic. Adding in food I do.

Yes freshly squeezed ginger juice 1/2 tsp with 1/2 tsp honey

Crush garlic and give in the same honey

Thanks.any specific brand for low salt cheese? I dont know if its available here in india.

Go cheese is one of the low salt versions

Can cheese be given everyday

I d give 2-3 times in a week since its after all processed
encourage home made cottage cheese, curds

pl suggest some recipes. My 8yr old son is into karate n Basketball. Gets tired a lot, he is under weight too n very choosy for food.

First he needs to improve weight, thats a cause of tiredness, give concentrated foods like eggs, milkshakes, nuts dried foods, fruits like banana, chicoo etc

My question is as my 5yrs old he is not interested in eating healthy food... always asks for vegetable less food...what I should do?

Have you tried giving things like palak paratha, palak dal, pattice with some veggies etc, Also remember they learn from adults
Sit with him and say this is what we all ar eeating and thsi the food for day, Let him decide how much but he needs to know there are no options around healthy meals

Is it ok to add organic jaggery to sweeten milk instead of white sugar?

Yes

Also my daughter has a sweet tooth so her sweet intake is homemade ladoo n gud papdi .
Our lunch is fine one roti sabji dal rice n salad but dinner is where i lack creativity as what to cook quick n healthy

Similar like lunch but may be one dish meals like frankie, pulaos, pav bhaji (replace pav with whole wheat breads) whole grain cereals with veggies

Thanks. What salt is preferable to be used for kids?

for the whole family switching to himalayan salt or good old rock salt is better

Can lemon juice be given everyday or alternatively?

Everyday is ok, make fresh. avoid white salt and sugar

My son is 4.5yrs old, his weight isn't increasing since a year even aft giving him eggs, bananas, chikoos,etc.. Pls suggest some weight gain foods which are nutritional as well..

What was his birth weight and what is current weight? Is he active, falls sick often?

His current weight is 13.8kgs,birth weight was 3.25kgs

He seems to be doing ok. whats his height?

Any special food that can help for colour blindness?

No, foods usually wont have much affect but a healthy balanced meal is imp for over all health

What is ideal weight for 3-4yr old

will highly depend on birth weight but on average 12-14 kg

My son was 3kg at birth now he is 13 kg 3.4yr and hight is around 80cm but looks lean

Is it because he eats food while watching TV or mobile?

 Looking lean isnt un healthy. Do no stress abt weight as long as child is healthy

Thats definitely not a healthy habit, pls try and wean. Studies show that distracted feeding leads to many eating problems later in life. Like not knowing how much to eat, not understanding hunger etc

Hello Priya, when can we introduce eggs . I have a 10 month old.

You can give anytime now. start with the yolk...wait few days and then give white.. then whole. make sure the egg is well cooked

Any limit on the number of eggs to be given per week?

1 everyday and some days 2 is ok too

Thn how to gain weight?

The child will gain in due course of time. Right now for his height and age he is ok. So dont push too hard..Keep giving healthy meals and let him play and be active

So how do I assure that I'm giving him balance of all?Sorry because my fellow is a fussy eater n lean but active, so just want to give him proper balanced food

I understand...offer local, seasonal and loads of variety everyday. Usually that takes care of most things

Is it necessary to take him for a regular physical (exercise) play outside like taking him in the garden or any play area?

Yes imp to have some outdoor time...simply in the building premise is ok too

Physical activity plays a huge role in the development

Profile Priya Kathpal

Priya Kathpal MSc food service and dietetics, PG applied nutrition, certified sports nutritionist, special interest - maternal and child nutrition. Work experience - 13 years