SEPTEMBER 2017
Khaas Baat : A Publication for Indian Americans in Florida

NUTRITION

Back to School!

HAVI NIRAV

By BHAVI NIRAV

Summer time is synonymous with relaxing times both for children and parents. August begins with back to school days in tow with string of school lunches and endless snacks! We will be drowned in constant conundrum of what to pack for lunch and snacks, keeping in mind nutrition needs and preferences of our respective children.

Kids’ nutrition needs change constantly as they grow. Here’s the snapshot of the nutritional needs and portion sizes macronutrients and micronutrients.

Age

Child

1-3

Female

4-8

Male

4-8

Female

9-13

Male

9-13

Female14-18

Male

14-18

Calories *

1000

1200

1400

1600

1600

1800

1800

2200

2800

3200

Protein, g

13

19

19

34

34

46

52

Carbohydrate, g

130

130

130

130

130

130

130

Dietary Fiber, g

14

16.8

19.6

22.4

25.2

25.2

30.8

Total fat % kcal

30-40

25-35

25-35

25-35

25-35

25-35

25-35

Calcium, mg

700

1000

1000

1300

1300

1300

1300

Iron, mg

7

10

10

8

8

15

11

*Calories depend on activity level.

Age

Child

2-3

Female

4-8

Male

4-8

Female

9-13

Male

9-13

Female

14-18

Male

14-18

Protein oz

2-4

3-5

3.5-5

4-6

5-6.5

5-6.5

5.5-7

Fruits, cups

1-1.5

1-1.5

1-2

1.5-2

1.5-2

1.5-2

2-2.5

Vegetables, cups

1-1.5

1.5-2.5

1.5-2.5

1.5-3

2-3.5

2.5-3

2.5-4

Grains oz

3-5

4-6

4-6

5-7

5-9

6-8

6-10

Dairy cups

2

2.5

2.5

3

3

3

3

Ideally lunch should include at least:

Most foods are combination foods like milk and beans are 1 serving of carbohydrate and 1 serving of protein.

Snack ideas

Recipe of the month

Stuffed idli

Idlis are favorite dish of most kids, here’s a veggie packed version of idli!

Ingredients

Heat oil and put in all tempering ingredients except for asafetida. After the seeds crack, add asafetida and chili powder and turmeric powder along with onions. Add salt and sauté for five to 7 minutes and then add the rest of the veggies and garbanzo beans with green chilies and salt. Cook and cover for about 10 minutes. Add about 2 tbsp idli batter to hot and greased idli plate in each mold put the prepared cool veggie masala on top and add 2-3 tbsp of idli batter to cover each idli. Cover the idli mold and let it steam cook for about 10 minutes. You can be creative with veggies and batter. I use quinoa 1 cup, 1 cup brown rice, 1 cup idli rice, 2 tbsp oil, 1 tbsp fenugreek seeds with 1.5 cups urad dal to make idli batter.

To Our Health!

Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at swarayog@gmail.com

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