Tips for establishing healthy eating habits.

  • 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.

Improving and Retaining the Nutritive value of food.

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.


Precautions while using vegetables and fruits.

  • 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

Simple Tips for Healthy Cooking.

  • 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.

What are the energy rich foods?

  • Whole grain cereals
  • millets
  • vegetable oils
  • ghee
  • butter
  • nuts
  • oilseeds
  • sugars

What are body-building foods?

  • Pulses
  • Nuts
  • Oilseeds
  • Milk and milk products
  • Meat
  • Fish
  • Poultry

What are protective foods?

  • Green leafy vegetables
  • Fruits
  • Eggs
  • Milk
  • Milk products

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