The pandemic has changed the way we live, work and study. With online schools and work from home, it has been quite a feat to arrange and plan things at home, the hub for all activities.
Apart from sharing laptops, managing Internet connectivity and creating spaces to work and study, there has been a sea change in the way we cook and eat.
The option of ordering food from outside has vanished, choices restricted and we are forced to manage homes and kitchens without helpers.
Parents are finding it very difficult to adjust to everyone’s schedule at home with no timetable and help. Many are juggling office and home responsibilities which is quite stressful.
Therefore, we need simple yet practical solutions to help us sail through these times. Creating a menu, planning the shopping and batch cooking will provide nutritious meals especially for children.
Importance of Healthy Diet for Kids
Tips for Healthy Meal Planning for Kids in the Times of Pandemic
“A nutritious diet for kids is very important as most of the physical and mental development takes place at this age and becomes crucial when kids are homebound with less physical activities,” says Avni Kaul, Nutritionist, Wellness Coach and Dietician.
Kids need a healthy breakfast to start their day. As school is happening online proper mealtimes aren’t followed. However, the circadian rhythm needs to be maintained for good health. It emphasises that what we eat and when we eat is equally important. Kids may not understand this but they need to educated to comprehend the perils of not following it.
“Avoid excessively refined carbohydrate foods like kulcha , bhatura , pizzas, pasta as these boost up the energy levels which cannot be burned off without much activity”, advises Avni. Include complex carbohydrates and good quality protein like egg, chicken fish milk and dals in smaller portions to make it easily digestible. Serve a diet rich in calcium and iron to meet the growing body’s needs. Balance the food your kids eat with moderate physical activity while at home.
Breakfast
This is the first meal of the day. Skipping breakfast can have an adverse effect on both general energy levels and cognition of school children
“A good breakfast must provide 1/3rd of the total daily energy requirement”, explains Avni. Poha, vegetable upma, wheat bread, steel-cut oats, whole wheat paratha, paneer sandwich, a glass of milk can be included. Fruits like papaya, berries and guavas are also good.
Recipe: Beans on Toast
Ingredients
1 cup rajma boiled and drained (save the water)
½ tsp carrom seeds
1 onion finely chopped
1 tbsp chilli sauce
1 tbsp tomato ketchup
½ cup chopped coriander leaves
Salt to taste
2 tsp oil
Bread slices as required
Butter for toast
MethodHeat oil. Add carrom seeds. Add chopped onions. Cook until onions are translucent. Add salt and the two sauces. Add water as required. Cook to the required consistency. Remove from heat. Garnish with coriander leaves. Toast the bread slices with butter. Serve hot.
Lunch
Simplify meals without compromising health. Try a combination of foods. Most of our traditional recipes are balanced and provide essential nutrients. Idly/dosa with chutney and sambar, paneer/egg bhurji/palak paneer and roti, rice with rajma/veggie dal, veggie besan chillas/ stuffed parathas/vegetable khichadi with raita.
Try these rolls. You can serve this with a potato curry, an easy version of kachori with aloo sabzi.
Recipe: Channa Masala Roll
This post has originally been written for QuintFit. You can read the rest of the post here
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