Food groups to build muscle mass for Indian kids

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.

Every child needs Muscle mass – to gain height, to support the bones, and to build stamina and to stay active. More the muscles mass in the body; more are the chances of your child staying lean & fit for life. The good news is that you don’t need to rely on protein shakes or tonics to develop muscles – your Food Is Medicinal & Supplemental (FIMS) enough to do the job. Yes! Food has medicinal properties that help provide natural nourishment for your little one.

Include 3-5 servings of the following foods in your child’s diet, and watch him grow up to be strong, active, disease-free adult.

Recipe to a Muscle Sandwich

Make a filling using ½ cup crumbled cottage cheese or boiled egg, 2 tbsp chopped onions, 2 tbsp chopped tomatoes, 2 tbsp chopped green peppers, 1 tsp chaat masala and 1 tbsp tomato ketchup. Sandwich using whole-wheat bread sliced. Grill or serve plain with a glass of soyamilk.

Here are the must include muscle foods:

Meat, Poultry or Seafood: This group includes chicken, lamb, red meat, fish and shell-fish. The meat group is the richest source of protein along with iron, magnesium and potassium. These nutrients promote muscle development.

Pulses & Legumes: Dals, sprouts, lentils, whole pulses like rajma, chole, beans etc. provide a good dose of protein. When combined with a cereal eg. rajma-chawal, dal-roti, chole-bature, khichri, idli, pongal etc. They provide “complete proteinsâ€_x009d_ that directly form muscle mass.

Dairy Foods: Milk, yoghurt, cheese and eggs provide excellent quality protein, calcium, magnesium, omega 3 and vitamin D to build a strong framework for healthy muscles.

Nuts and Oilseeds: Almonds, walnuts, cashews, peanuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds etc. are some of the foods rich in omega 3, essential , magnesium, calcium that help in muscle contraction-relaxation thus improving their durability & flexibility. Flexible muscles develop faster & stronger than stiff muscles.

Soy: Soy products like soya milk, tofu, soy flour, tempeh, meso, soy nuggets are a powerhouse of vegan protein, isoflavanoids and essential fats that help in developing & maintaining muscles of the heart, lungs, ovaries and the limbs.’

Fruits & Veggies: Banana, custard apple, celery, spinach, watercress contain easily digestible potassium, calcium, iron and vitamin C; the nutrients that are essential for repairing muscle wear & tear.