Expert Speak: Foods for kids that you must skip and those that are completely worth indulging this Festive Season

Recipes karanjis stuffed with nuts/coconut, sandesh instead of pedha, halwa using cashew/ peanut paste instead of khoaVANASPATI GHEEThe most common substitute to cows ghee is vanaspati. Substitute with home made ghee, olive oil, sesame oil, makkhanRecipes fruit cream, ladoo/ jalebi/ gulab jamun/ karanjis fried in ghar ka ghee, rabadi, fat-free sheeraGLUCOSE AND ARTIFICIAL SWEETENERSDiwali is largely associated with sweetness and sugar is an integral part of any Indian mithai or western dessert. Sweeteners like sugar, jaggery and honey are quite safe for use in children. Similarly, restricting the use of sugar or honey for children leads to nervous weakness, lowered concentration, lethargy and irritability. Being too health-conscious and opting for sugar-free sweets is not advisable, as the sweets are prepared using artificial sweeteners. Substitute with sugar, brown sugar, palm sugar, date honey, honey, jaggery, dried fruitRecipes date & nut rolls, sandesh using jaggery, jaggery chikki, srikhand made using honey, karanjis with brown sugar & coated with honey drizzle, date & chocolate ladoosPOINTS TO NOTE:1.Do not combine heavy mithais and sweets with main meals.
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 Dhvani Shah is a naturopathic nutritionist, speaker and author of “Don’t just feed…Nourish your childâ€_x009d_, “Super foods for Super Womanhoodâ€_x009d_ and “Jinahaarâ€_x009d_. She has done extensive research in traditional diet therapies and naturopathy and its relevance in modern context and is pioneering drugless healing and well being through her unique approach – FIMS (Food Is Medicine & Supplement). She runs the “FIMS clinicâ€_x009d_ which supports a body-mind-spirit approach. Dhvani specializes in Woman and Child Nutrition by developing specialized nutrition programs, conducting workshops, formulating nutritious recipes, writing books and newspaper articles.

Dhavni shah-nutritionist

Diwali is the most lavish and extravagant amongst all festivals celebrated in India. And as per the Indian heritage, each celebration is associated with rich food, sweets and savouries in the most delectable flavours – and so is Diwali. Popping colours, attractive shapes and succulent sweets on display attract not only kids, but adults too. However, exercising control over kids for not eating these goodies is a task. Let me ease out the dreaded task for all you dotting parents.

Read more to know how you can make Diwali feasting a healthier affair for your little ones.

 KHOA/ MAVA

Khoa or mava is a milk-based product made by boiling down whole milk till only the solids remain. When eaten fresh (within 30 minutes), khoa is highly nutritious for you child. However, the khoa used in commercially prepared sweets is usually more than a couple of weeks old, loaded with preservatives and processed inappropriately, making it toxic in nature for the body. Consuming products containing khoa are found to cause digestive distress, allergies and most importantly weaken the liver in the long run. Understandably, it is one of the major causes for weight gain in young children.

 Substitute with – fresh paneer, hung yoghurt or milk powder based sweets are a healthier substitute for khoa-based sweets.
Recipes – karanjis stuffed with nuts/coconut, sandesh instead of pedha, halwa using cashew/ peanut paste instead of khoa

VANASPATI GHEE 

The most common substitute to cow’s ghee is vanaspati. Vanaspati is obtained by hydrogenating vegetable oils to give them the texture & cooking qualities of pure ghee. Vanaspati lasts longer, is cheaper and can be used to cook at high temperatures – making it an easy substitute for bulk production. Little do we know that vanaspati ghee is the leading cause for heart blockages, obesity and raised cholesterol levels. Frequent consumption of vanaspati has shown to reduce concentration, cause irritability and decrease immunity in children.

Substitute with – home made ghee, olive oil, sesame oil, makkhan
Recipes – fruit cream, ladoo/ jalebi/ gulab jamun/ karanjis fried in ghar ka ghee, rabadi, fat-free sheera

GLUCOSE AND ARTIFICIAL SWEETENERS

Diwali is largely associated with sweetness and sugar is an integral part of any Indian mithai or western dessert. Sugar in limited quantities is not as harmful as its made out to be. Sweeteners like sugar, jaggery and honey are quite safe for use in children. Ayurveda always prescribes their medicines to be consumed with sugar or honey, them being a carrier for the medicines. Similarly, restricting the use of sugar or honey for children leads to nervous weakness, lowered concentration, lethargy and irritability. What you must stay away from is – glucose and artificial sweeteners like aspartame/ stevia/ sucralose. Most store bought mithai and desserts use glucose as a sweetening agent – glucose being cheaper and much more sweeter than normal sugar. Glucose causes a sugar rush in the body and is one of the major causes of allergy, respiratory problems and hormonal disturbances. Being too ‘health-conscious’ and opting for sugar-free sweets is not advisable, as the sweets are prepared using artificial sweeteners. These sweeteners are triggers for behavioural disorders and cancers in children.

Substitute with – sugar, brown sugar, palm sugar, date honey, honey, jaggery, dried fruit
Recipes – date & nut rolls, sandesh using jaggery, jaggery chikki, srikhand made using honey, karanjis with brown sugar & coated with honey drizzle, date & chocolate ladoos

 POINTS TO NOTE:

1.Do not combine heavy mithais and sweets with main meals. Use them as a snack.
2.Fried snacks made at home can be given in limited amounts, mixed with another roasted snack. Eg. puri crushed into a chivda/ sev with corn bhel.
3.Make sure you child is well hydrated. Lemon sherbet, chaas, coconut water and soups are the preferred beverages.
4.While socializing or eating out, encourage your child to finish their meal in 1 go, and not eat at small intervals for as long as the party lasts. The latter causing overeating and upsetting the gut in the long run.
5.Feed your child a bowl of soup or a milkshake before going out to eat. This will prevent over eating and help them curb their cravings for junk food.
6. Avoid food preparations/ sweets with added colour and flavour essences.
7. Avoid colas, ready made3 juices, syrups and fruit drink powders.

Being well prepared for the festive season ensures that your child doesn’t complain of an upset tummy or diarrhoea after the celebrations. To know more about curing diarrhoea and boosting immunity using home remedies, visit Dhvanishah.

Healthy sweets and interesting party snack recipes available on the website too.
Wishing you and you family a safe, healthy, prosperous Diwali and a very Happy New Year!!
Make healthy eating Fun!

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Image Source: Blendwithspices.com

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