- Expose your child to wide variety of food.
- Donot punish your child during the mealtime. You should have pleasant and happy meal times.
- Donot use foods as rewards.
- Offer food to your child multiple times. By doing this you will breakdown resistance to initially disliked food.
- Never force your child to eat a certain food. It will only decrease his/her preference for that food.
- Never force your child to "complete his meal."
- Be a role model for your child.
- Talk about importance of fruits and vegetables from an early age.
- Praise your child when he eats well.
- Turn food time into fun occasionally which will make food enjoyable.
Boiling: - Do not boil for too long. Use only enough water.
Steaming: - does not cause much loss of nutrients
Pressure Cooking: - Retains nutrients, as left over water is very little
Frying: - use only small amount of oil. It is not advisable to reuse oil.
Deep frying: - not advisable as it produces chemicals which are toxic to lung, kidney, heart and immune system.
Fermentation: - enhances vitamins and increases digestibility.
Soaking: - Soaking in water increases vitamins, digestibility and makes cooky easier.
Malting: - Soaking of some cereals like ragi (overnight) .Which is called as malting improves digestibility and enhances vitamins.
Sprouting: - Sprouting of cereals and legumes augments digestibility, increases vitamins and reduces bulk on cooking.
- Use fresh vegetables and fruits only
- Consume raw vegetables whenever possible
- Wash them before cutting and do not wash them after cutting
- Cut them only at the time of cooking
- Do not soak them in water for prolonged time
- Peel them off carefully and preferably after cooking to retain more vitamins and minerals
- Avoid overcooking
- Preferably, use organic food.
- Use unrefined golden granulated sugar instead of white sugar.
- Use Olive oil instead of vegetable oil.
- Limit the usage of artificial sweeteners.
- Whole grain cereals
- vegetable oils
- Milk and milk products
- Green leafy vegetables
- Milk products