Healthy Drinks For Kids
Summer’s here! It is the season of bike rides, barbecues, beaches and fun in the sun. This also means we need to take extra care in keeping ourselves and our kids well hydrated. It is indeed very tempting to grab that soda can from the refrigerator to quench our thirst and to get some respite from the scorching heat. However, we all know how much damage soda can cause to our bodies. Thankfully, there are some very easy alternatives that can be just as refreshing but a whole lot healthier than soda. Let’s take a look at some of them.
1. Fresh fruit juices: Who can resist a glass of cool, fresh watermelon or orange juice? Experiment by adding ginger or mint or a twist in taste. You can skip the sugar as fruits have high natural sugars.
2. Milk: Milk, either chilled or warm, flavored or plain is delicious and healthy. It is an excellent source of calcium and proteins, and it guarantees strong bones, teeth and regulates blood pressure.
3. Lemonade: One of the easiest drinks to make at home. Fresh and simple. If you make it from scratch instead of resorting to the store-bought ones, you can regulate the sugar and also avoid the preservatives.
4. Smoothies: There are a ton of different options to whip up a quick smoothie. You can use your child’s favorite fruit(s) and blend it with yogurt, ice, milk or juice. They are filling, healthy as well as refreshing.
5. Coconut water: I’m not a fan of the canned or bottled coconut water. However, I strongly advise coconut water straight from the source-the coconut. It has cooling properties, is low in sugar and high in electrolytes.
6. Water: Last but not the least. Water is an important drink. After all 70% of your body is water! Try to consume at least eight glasses throughout the day. Water helps in flushing out toxins, boosts immune system, relieves fatigue just to name a few benefits.
Let us know how you’re keeping your children well hydrated this summer!
- Preeti Kamath| July 6, 2014


Healthy Eating Habits For Children

With the temptations and exposure to junk food all around us, it is getting increasingly difficult to inculcate healthy eating habits in children. This means, we as parents/role models need to work even harder to ensure kids learn the importance of nutrition, fitness and healthy eating. Let’s take a look at some of the ways in which you can make this journey a lot more fun and less stressful:

1. Get the children involved in the process of meal planning, grocery shopping and cooking.

2. Be a good role model. Practice what you preach so kids will learn to emulate your habits and respect you for following what you teach them.

3. Appreciate and encourage kids when they make healthy choices so they remain motivated. Do not reward them often with junk food as they may start valuing those foods more than the everyday healthy ones. Similarly do not withhold any food as this will only make them crave those foods more.

4. Treat them to home made and healthy alternatives to junk foods. For eg: baked kale fries instead of packaged potato chips or home baked oatmeal raisin cookie instead of the store bought cookies or cookie dough.

5. Have enough healthy food options for them to choose from. Instead of forcing them to eat one particular kind of food, let them choose between two different nutritious foods so they feel empowered and in control.

6. Encourage them to read food labels without obsessing over the numbers. The goal here is to make them conscious of what they are eating and making an informed decision.

I hope you find these suggestions useful in teaching your kids healthy food habits. What are some fun ways you encourage your child to eat healthy? Share your thoughts and comments with us.

- Preeti Kamath| June 30, 2014