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What Happens When You Don’t Brush Your Child’s Milk Teeth Every Day
Did you know that your child’s teeth begin to form in the second trimester of pregnancy? The set of 20 pearly whites stays fully developed in the jaw, waiting to pop out at the right time. Read more
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Guardian of a 1 yr 7 m old boy
3 mins ago
#babyphotochallenge
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Importance of a Balanced Diet - How It Can Enhance Your Health
A well-balanced diet consists of all the essential foods needed by our bodies for energy and nutrients for growth and repair. Here’s a refresher on why eating a balanced diet is important, and how diet and health are connected.
What Defines a Balanced Diet?
A balanced diet for good health by definition consists of different varieties of food that offer all the essential carbohydrates, protein, fats, vitamins and minerals that our body require for healthy functioning. Here are 5 ways in which a balanced diet benefits our body:
1. Growth and Development
The body is under a constant process of growth and repair. It needs nutrients in the form of protein, vitamins and minerals to form new cells. A balanced diet involves servings of fruits and vegetables, and lean protein from sources such as lean meats, nuts, and whole grains.
2. Weight Control
A well-balanced diet can also help in weight control in people who are overweight or people who are working to maintain a steady weight. Such a diet involves low-calorie foods that are dense in nutrients and fibre which satisfy hunger without the extra calories.
3. Supplies Energy
A calorie is a unit for energy obtained from foods. Foods with higher calories give you energy to stay alert and functioning all day. However, intake of more calories than what you need can cause weight gain.
4. Builds Immunity
Foods rich in Vitamins like A, C, E, selenium and potassium are essential for building a robust immune system that can fight off infections to keep you healthy.
5. Improves Mental Well-being
Along with making you strong and improving your immunity, balanced diets consisting of fish, high-quality meats, whole grains, fruits and vegetables can boost mental health.
What are the Advantages of Having a Balanced Diet?
Choosing a balanced diet is the first step toward a happy and healthy lifestyle.
Vitamins and minerals are vital to maintaining healthy immunity and growth.
Healthy diets can protect the body from lifestyle related, non-communicable diseases such as diabetes, obesity, cardiovascular disease, skeletal problems and many types of cancer.
Balanced diets, along with fighting obesity, help maintain optimal body weight.
Why Is a Balanced Diet Important for Children?
Because children are continuously growing, a balanced diet which includes all the essential nutrients is vital for their development. Lack of it can lead to deficiency diseases, stunted growth and delayed milestones.
Their diet influences everything, from children's brain functions to behavioural patterns. It is also critical to prevent a number of childhood disorders such as obesity and diabetes.
Vitamins such as vitamin C are important for building immunity and formation of collagen which is a protein needed to make healthy bones, joints, skin and blood vessels. Vitamin B is essential for the energy cycle of the body along with build and repair.
Minerals such as calcium are critical for the development of bones, teeth and other functions of the body. Iodine is needed for brain development, concentration and learning ability. Zinc is needed for normal growth and development along with good immune functions.
The importance of a balanced diet for children can be seen in the contrast between healthy children who grow up getting all the nutrients, and children with deficiency disorders and stunted growth due to lack of nutritious food.
Importance of Balanced Diet During Pregnancy
Pregnant women are not only eating for the nourishment of their own bodies, but also for the growth and development for their babies. Because of this, their energy requirements (macronutrients) and requirements of vitamins and minerals (micronutrients) go up. For example, women’s energy requirement goes up by 240 calories per day during their second trimester and 453 calories per day during their third trimester to support fetal growth. Their requirement of iron is up by 975 milligrams to make all the extra blood needed to nourish the baby. A balanced diet consisting of lean meats, veggies, fruits, nuts, whole grains, dairy and healthy fats contains all the essential nutrients needed to nourish the growing fetus.
What Constitutes a Balanced Diet?
At the core of a balanced diet are all the foods that give us the essential nutrients. They include:
1. Protein
Protein is required for the growth and repair of the body. It is abundantly found in animal products and less densely found in plant derivatives.
How It Helps
It is required for the growth of muscles, hair, to repair the body in case of injuries and any other physical processes.
How Much to Consume
The average requirement for women is 45g, and the average for men is 55.5g per day. This number applies to highly functional individuals who have days filled with activities.
Sources
Some of the rich sources include meat, poultry, eggs, seafood, pulses, soya products and nuts.
2. Fruits and Vegetables
These are essential to supply the body with nutrients that animal products fall short of.
How It Helps
Fruits and vegetables offer vitamins, minerals, fibre and some protein that are important for the body. They are needed to keep diseases at bay.
How Much to Consume
Recommended is at least 5 servings per day, with each serving consisting of different fruits and vegetables of different colour.
Sources
They can be had as snacks between meals for best absorption. Fruit juices and smoothies are also a great way to add them to the diet.
3. Dairy
Dairy products are derived from farm animals and involve milk, cheese, yoghurt etc.
How It Helps
Dairy products are rich in calcium, protein and good bacteria that improve our digestion. Calcium is needed to maintain healthy teeth and bones and for the development of the fetal skeleton in pregnant women.
How Much to Consume
The recommended intake of dairy products is three portions every day. Children and teens need more dairy as they are undergoing rapid growth.
Sources
Yoghurt, milk, fromage frais, cheese etc. are some of the main dairy products.
4. Carbohydrates
These are energy giving foods.
How It Helps
Carbohydrates are needed to release energy in our body throughout the day for our activities.
How Much to Consume
Carbohydrates should be taken with every meal.
Sources
Potatoes, whole wheat cereal, rice, whole wheat bread, nuts, beans, lentils.
5. Fatty Foods
Fatty foods are essential for many of the bodily functions.
How It Helps
Fats are essential to transport vitamins such as Vitamin A, D, E and K through the body. Essential fatty acids are also important for the brain.
How Much to Consume
Fats should ideally make up about 35% of your total energy intake.
Sources
Dairy, nuts, grilled fish and lean meats.
How to Encourage Your Child to Eat a Balanced Diet
Be a role model for them. Children imitate adults, and when they see you eating healthy, they’re likely to follow.
Teach healthy eating habits early on in childhood and avoid fatty, addictive foods as much as you can.
Make healthy snacks and treats for them every day, such as whole grain crackers, sliced apples, carrot sticks, raisins etc.
Do not force them to eat what they dislike; instead, incentivise eating the disliked ones for a reward such as a snack they enjoy.
Get them involved in growing vegetables or fruits if you have space for it. They are more likely to want to eat something they have put effort into producing.
FAQs
1. What Are the Consequences of an Unbalanced Diet?
Unbalanced diets can cause malnutrition and deficiency diseases.
2. What If My Child Is a Picky Eater and Doesn't Eat Foods He Needs to Grow?
Make snacks out of foods he avoids that look delicious (and taste as well). Serve fruit smoothies with small portions of vegetables blended into it.
3. What If I Don't like Vegetables?
You can always pair groups of vegetables you don’t like along with the ones that you do in a serving and eat them together to ease your dislike.
Having a balanced diet is the ideal way to acquire all the vital nutrients your body needs, and is key to a healthy lifestyle.
Also Read :
Foods to Eat for Healthy Heart and Long Life
Reasons for Switching to Organic Foods
Health Benefits of Ghee Read more
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Self Regulation of Emotions in Toddlers
Parents are often disappointed by the lack of control of their toddler on his or her emotions. However, studies prove that in a 3-year-old emotional development can take its own course of time. With a little support from parents, toddlers can achieve this in a better way.
Have you seen your toddler vent his anger on a child younger than him or on a pet? This generally happens because the child finds certain emotions extremely overwhelming and has no idea how to vent them. Giving a helping hand would help your tot learn self-regulation of emotions.
What is Emotional Regulation- The Underlying Meaning
This refers to one's ability to control his emotions in any given situation. The emotion could be anything from happiness to grief, excitement to fear. The way a child copes with these emotions in a circumstance without letting them overpower his thoughts is known as emotional regulation.
What are the Signs of Emotional Regulation in Toddlers?
Too many tantrums
Fighting with children of his age for no apparent reason
Not following instructions
Hitting and spitting at others to show disagreement
Worrying too much for inconsequential things
Becomes easily upset
Anxious
Socially withdrawn
Does not confide in you
How to Teach a Child to Control their Emotions
1. Setting the Right Example
Child psychologists believe that most of the toddlers who lack self-regulation, generally have parents who lack these skills too. So, before you start teaching self-regulation to your toddler, make sure that you know how to control your emotions also. If you yell at your child often or meltdown for no reason, there is no way you can teach controlling emotions to your tot. After all, what he sees is what he follows.
2. Lending your Ears
Most toddlers find it hard to regulate their feelings because they feel if they put them in words, their parents might not pay attention. So, one of the best emotional regulation strategies for children is to ensure you are all ears. Once your tot realises you pay attention to his feelings, he will find it easier to control his emotions.
3. Be More Accepting
When handling emotional regulation in toddlers, it's not possible that you would agree with all your child's feelings and emotions. However, blowing your top would just not help. Instead, try to be as patient as you can and explain to your child the outcome of his behaviour. Tell him that it's okay to feel that way at times and teach him the right way to cope with these emotions.
4. Keeping your Cool
It's important that you keep your cool when your toddler is undergoing an emotional meltdown. As long as he doesn't hurt himself or anyone else, just try to be patient and comfort him. This will make your tot feel safer and encourage him to confide in you. This is a great way of helping children learn to regulate their emotions.
Punishing your toddler for emotional breakdowns is not going to help. So, be compassionate and extend your support at all times. After all, if not you who else will your child expect comfort from? Read more
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Sheermal
Sheermal is a well known Mughlai bread and as the name suggests it is prepared from milk and ghee. Unlike the way we prepare the usual dough, milk is used for kneading the dough for sheermal. This dish is extremely easy to prepare and tastes sweet, while saffron gives it that glazy and tempting look. Sheermal can be served in accompaniment with korma or other gravies.
Serves
Preparation Time
Cooking Time
8 People
4 - 5 Hours
20-25 Minutes
Ingredients
3 cups maida
1 cup milk
1 tsp sugar
3/4 cup ghee
Salt to taste
Few saffron strands
Method
Step 1
Soak saffron strands in 2 tbsp of hot milk. Keep aside to dissolve.
Step 2
In a bowl, take maida, salt, sugar and melted ghee. Mix well so that the ghee is evenly distributed.
Step 3
Now, add milk little by little and knead it into soft dough.
Step 4
Cover it with a moist cloth and leave it for around 2 hrs.
Step 5
Knead the dough again and leave it for another 2 hrs.
Step 6
Divide the dough into 8 equal portions. Roll these into thick 6”inch diameter circles. Prick it with fork all over except on the sides.
Step 7
Grease the insides of pressure cooker with ghee. Place the cooker upside down on an open flame.
Step 8
Apply little water on one side of the sheermal and stick this side around the insides of cooker.
Step 9
Cook until brown spots appear on sheermal and it peels away easily from the sides of cooker. Brush the hot sheermals with 2 tsp of saffron milk and serve immediately.
Step 10
Alternatively, you can also cook the sheermals in 250 degree C preheated oven for 15 - 20 minutes.
Nutritional Information
Calories
351 K cal
Proteins
5.6 g
Fat
19.8 g
Carbohydrates
36.6 g
Cholesterol
52 mg
Sodium
34 mg
Potassium
21 mg
Read more
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Mental Weight Loss Secrets Revealed
It's natural for new moms to try shedding pregnancy weight. The only way to make things work is to prepare yourself mentally in addition to eating healthy and working out. With some tips on mind tricks for weight loss for new moms, fitness is not too far!
Losing weight takes time and definitely tests your patience. However, your mind plays a vital role in helping you shed weight. By changing the way you think, you decide how to act. Think healthy to stay in awesome shape. Listen to your body and be honest with yourself. Set up goals and be determined to achieve them, no matter what comes in the way. It won’t be long before you see big changes!
Smart Mental Strategies for New Moms to Help Lose Weight
1. Be Honest–How Passionate Are You About Losing Weight?
If you aren't passionate enough, you'll likely end up chucking your weight loss plan. Maybe you’re not quite ready to lose weight or commit yourself to such a change. Maybe you want to feel that you're in shape but don’t want to put in the effort. If you seriously intend to lose weight, make your choices in a way that suits the new change in your life. Sometimes, all that’s needed is a firm resolution to make things happen!
2. Find Strong Motivation
Knowing what you really expect from your body is a huge factor for motivation. Choose a photograph of yourself or someone whom you admire as a goal. Look at that photograph and stick to your weight routine to get that desired physique. Get help from friends and family to stay motivated throughout your plan.
3. Program Your Brain to What You're Capable of
You know you can do it! Keep reminding yourself that you’re capable of losing weight no matter how hard it becomes. When you think fat, you'll end up feeling and looking so. You can’t look like a million bucks by constantly cursing yourself, so change your mental programming and think of what you know you can do.
4. Imagination Can be Your First Initiative
Imagine yourself as slimmed down and attractive. Picture yourself in that dress you desperately want to wear and flaunt. Let this guide you in your quest to lose weight. You'll be more inspired and motivated to set goals and stick to a fitness routine.
5. Steer negative thoughts away
Kick away all unhealthy and negative thoughts. While it’s natural to feel demotivated and lazy at times, don’t let them get into your head. Replace them with positivity instead, which will not only help you stay focused, but will also keep you stress-free.
6. Eat mindfully
Keep yourself from reaching out for unhealthy foods whenever you feel down or angry. Think of food as a source of nourishment rather than a way to deal with emotions. Eat what you crave for from time to time, but know your limits. Eating mindlessly while engaging yourself in other activities will only pile on unwanted calories.
Mind ticks for weight loss work on new moms better than you think. Your brain is very powerful! Have control over your thought process so you stay motivated and achieve your health goals. Read more
Dr Priyanka Kalra has added a new answer
Expecting Mom due in 4 months
8 hours ago
Q. mam i am 21 week continuing in my pregnancy but my baby not moving as much
Dr Priyanka Kalra
Obstetrician and Gynaecologist
8 hours ago
A. pl do ultrasound. better to show to specialist always as they get the correct diagnosis. try to avoid self and extra medication that will only complicate this and create more damage to the child
Dr Ghouse has added a new answer
Mom of a Newborn child
8 hours ago
Q. #asktheexperts what is muconium staining?
Dr Ghouse
Paediatrician
7 hours ago
A. due to feetal distance that will be mcconium passing in the uterine cavity itself. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due in 2 months
7 hours ago
Q. #asktheexperts What should I buy for my baby however I'm just expecting in 2 month
Dr Ghouse
Paediatrician
7 hours ago
A. you can get information regarding essentials of the new ones watch any YouTube channel. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Expecting Mom due in 5 months
6 hours ago
Q. I got faint line all my pregnancy test and I missed my periods for 10 days but USG and TVs test confirm there is no pregnancy is there any chance that it is very early stage that's why it is not visible???? or TVs test is the last thing that can tell that really there is no pregnancy
Read moreRashmi
Mom of a 9 yr 7 m old girl
6 hours ago
A. I think it would be advisable for you to get an ultrasound done with your doctor that’s going to give you a clarity because if there is a pregnancy it would be visible at least at least that sack is visible if it’s a regular pregnancy so it would be advisable to have a test with your doctor
Dr. Minal Acharya has added a new answer
Guardian of 0 children
2 hours ago
Q. mere twins baby girl and boyhai one month 8 days old kya mai ghutti de sakte hun ya gripe water de sakte hun aur kab se start kar sakte hun
Dr. Minal Acharya
Nutritionist
2 hours ago
A. dear Mum, you should not give any sort of gripe water or ghutti to your baby. these are unhealthy and dangerous and can cause infection to your baby. so, these should be completely avoided.
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
2 hours ago
Q. I am currently 32 week pregnant.I recently had growth scan.mu baby is in cephalic presentation. Does this change as I approach my due date. Also my EDD is July 25 and EDC is July 2. what is my expected due date. Also what is EDC?
Dr Vandan H Kumar
Paediatrician
1 hour ago
A. edc is expected date of delivery only.
that is 40 weeks
You will get more information for your query with your family doctor. You may meet your dr in person for proper guidance .
It is important to remain in contact with your doctor.
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