A Farmer in the hills of Mukteshwar , Uttarakhand India
LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD ~ Hippocrates
Cooking healthy meals is a creative exercise and a delight for most mums. I can speak about the versatility of Indian cooking and the ingredients available in every Indian household. Everyday ingredients used innovatively can bring in that punch in every house. Knowing a bit about meal combinations and the nutritive value of what is being served goes a long way in making a house aware of what’s going in. A healthy home builds a healthy nation. A lot of physical and mental health depends on our intake.
A pregnant woman needs to take care of her diet and needs to have wholesome meals because she has another life breathing and growing inside her. Additional amounts of dietary foods/supplements are required. Once the baby is born, the new life stays awake to feed and sleeps for the rest of the time. Nursing mothers have to modify their diets for their child to have wholesome milk. Just like proper feeding is necessary for normal growth and development of each child, in the same way, proper nutrition is required and the demands keep changing at every stage. Infants and toddlers should get their share of a complete meal with the required Proteins, Fats, Carbs, Vitamins and Minerals.
The first two years the child grows rapidly and needs enough meals in a day. By two years this growth rate decreases a bit and so the portions of each meal can be decreased. The important thing is to see that the child is enjoying the food. Force feeding is a bad idea , I think, let the child be free to decide when it wants to stop eating. The role of the guardian who is cooking in the kitchen is very important for the child as that’s where the meals are churned. Always a good idea to provide a choice of meals, if possible. Be supportive, do not bribe, scold or punish during meal times. A healthy, normal growth and a cheerful, energetic child is an indication of good nutrition.
School going children start with so many other activities that food takes a back seat. That is where the parents or guardians should see that the nutritional needs are met well. What is packed in the tiffin box, which is one such meal that the child is having away from home, is important. Make sure that adequate amounts of proteins, minerals and vitamins are being given. Depending on the activity of the child, the food needs must be understood. All foods including fruits must be given, and parents must avoid inculcating habits of strong tea or coffee. Meal times should be given adequate importance. Children must have four or five meals in a day. Sitting at the table/floor and enjoying a meal for at least twenty minutes is needed. Gobbling up meals and rushing away, watching TV or reading a book while eating is unhealthy. Mindful eating, seeing what is being put in the mouth, chewing the food well must be encouraged. All of this helps in good digestion of food. Missing meals for growing children can prove hazardous for health. Not having proper nutrition can affect the child’s ability to concentrate in class and even learn his lessons well.
Major changes occur during the teen years. Rapid growth, hormonal changes-due to which, emotional and mental changes occur. They tend to eat more at this age. Care again must be taken for sufficient proteins , minerals and vitamins to be given. At this age children must be introduced to nutrition as a subject.
Children can be fed with food good for the brain. Junk food will obviously hamper proper thinking and memory functions. For example Omega 3 fats are good for the brain. Either through fish or for vegetarians- flax seeds or supplements. Get children used to soups/veg or non-veg broths. It can be spiced up as required. Eggs, milk, proteins through peanut butter /pulses can be incorporated. Remember, mix and match of these ingredients and a variety keeps the interest in healthy food going. Try not to compromise with food. Packaged and junk must be avoided at all costs. Once in a while during emergencies or traveling, it would be okay. Whole grains, oats, beans, seeds, berries and the super spices available in Indian houses like cinnamon, turmeric, saffron, carom seeds, ginger, cardamom, mixed spices and a whole lot more all help in building a healthy gut. A diversity of herbs easily available too are a great help for parents, knowledge of which can keep the doctors at bay.
An understanding of our wealth of herbs, spices, and foods coupled with the grandmothers recipes are the best way of staying healthy. We must eat what is ethnically grown in our country as that is what our gut will recognize and be friends with.
What we eat is what we are. A quote I would like all of us to remember is “Every time you eat or drink , you are either fighting a disease or feeding it.” ~ Heather Morgan
I mentioned above about the Indian diet, and now I would like to share a forward I got. It pretty much sums up about the Indian ways of eating. I suggest all to follow your own ethnic diets, you can modify to tastes, but suddest to mostly cook at home and give that habit to children too.
Author unknown:
One of the most important reason India is doing well in fight against Covid is our food habits. It’s not in the business interest of the western world’s food industry to acknowledge this.
- we eat local
- we eat seasonal
- we eat fresh
- we cook 2/3 times in a day
- Indian food not only provides fuel and energy to body but also has lots of preventive medicinal properties in our daily food items.
- we have masala chai and not coffee
- we eat poha / upma / paratha / idli and not cornflakes.
- we eat wheat / nachani / jawar / bazara/ barley/ maize ( mix roti) before multi grain became popular.
- we have sambhar / shikanji/ lassi / chaas/ kokam etc and not harmful chemical laden cola drinks!
- many Indian foods are super foods but are not purposely marketed.
- most Indian moms and grannies are nutrition specialists without any formal education/ qualification.
- time to raise a toast to honour our long traditions and wisdom of our ancestors in developing and refining these food habits!!!
- time to say big thanks to all the ladies and few gents in keeping us healthy.
- eat local / seasonal and do not fall for fad (mostly fake) diet plans.
- eat healthy and eat without guilt. Go local / go seasonal…Stay healthy.. Stay safe 😊
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MYSTORYMYWAY 
Good food is good life .. well written 👏🏼👏🏼👏🏼
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Great work💕
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Well said!! Simple yet powerful message for healthy living. ❤
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