ASK A DIETITIAN


I need to change my kid’s milk. Please suggest the best source/kind of milk for toddlers?

Whole cow’s milk is best for toddlers as it has all the essential nutrients that a child needs for his/her growth and development but you can also give them certified formulas.

My kids are aged four and six. What snacks can I give them to make sure they get what they need?

Keep your children away from packaged and processed foods. These foods can make them hyperactive and hinder your child’s growth. Everyone has a different taste in food. So, know what your child wants; play with flavours. And stop associating certain foods with a single nutrient e.g. it’s okay if your child doesn’t like milk; he can get that calcium from many other sources as well. Stop forcing them. A few nutritious options for snacks are raw fruits, dry fruits, khichdi, homemade sandwiches, a glass of milk, yogurt and jaggery etc.

I am 13 years old and really obese. My family does not want me to go on a diet and cut out entire food groups. Please suggest a way to lose weight and get all the required nutrients for a school-going teenager.

Well, the good news is you don’t have to cut out an entire food group from your diet to lose weight or be healthy. All food groups are critical for optimal growth and a healthful body. Contrary to popular belief, carbs and fats are actually good for you. You just have to make the right choices. Include complex carbs, good fats and protein in your diet. Don’t skip your meals. Develop a sleep schedule; workout at least 150 minutes per week. Drink enough water.

I was recently diagnosed with diabetes. I do not understand what my meal plan should be henceforth. Help!

Immediately consult a registered dietitian for a personalised diabetic meal plan. She/he can help you develop a plan according to your condition and lifestyle. But here are some guidelines you should follow before that; choose healthy options and have regular meals. Choose nutrient as well as fibre rich foods. Be physically active. Don’t skip meals.

I am 30 years old and cannot get myself to take some greens. Can I skip them and take up alternatives instead? Please suggest alternatives.

Don’t just omit them from your diet straight away because you do need the nutrients present in them. Try different recipes that make them taste better. Finely chop them and add in your favourite meals.

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