healthy snack ideas

Super Simple And Healthy Oat Muffins Recipe

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Read time: 5 minutes
healthy oat muffins for kids

Coming up with new snack ideas for toddlers and young kids can be quite a task for many mothers. Recently I tried these healthy oat muffins and I instantly knew I had to share this recipe with other mothers looking for easy toddler snack ideas.

So many toddler moms are dealing with picky eating, that every new idea counts. This age group is also the most assertive and rule challenging. It can be tough debating with your toddler why they can’t have 5 cookies all at once.

One way around snack time battles is to have a recipe bank of toddler approved healthy snacks. This way whatever the toddler picks is healthy too.

Here are some easy and healthy toddler snacks from previous blog posts

Energy bars

Energy balls

Ragi pancakes

Almond flour cookies

Before we get to the recipe, I want to discuss a common question I get asked by toddler moms on Instagram

Healthy oat muffins-healthy toddler recipes

HOW TO CONTROL JUNK SNACK CONSUMPTION IN KIDS?

Many mothers complain about junk snack wars at home. They feel like it’s a losing battle with excessive exposure to junk food in our societies.

Some of us become a little hard on our kids when it comes to junk snacks. While some of us completely lose control of the situation.

Either way, the results are always disastrous. Too much restriction creates an unhealthy relationship with food. And giving in too much to the child’s demands for sugary foods leads to the replacement of healthy meals by junk snacks. In the long term, this can lead to lifestyle disorders like obesity, vitamin deficiencies, diabetes, and cardiovascular problems.

In our attempt at clean eating and eating healthy foods, we must also acknowledge the child’s needs and desires for sweet treats and fun looking foods.

As parents, we know that bakery goods and packaged foods contain high amounts of added sugars, many chemical additives like stabilizers, added colors and preservatives to increase the shelf life of the product.

But at the same time, we don’t want to continuously say “No” to our child’s demand for such treats. Unfulfilled needs in childhood may set a negative relationship with food in the long run.

Striking a balance between healthy food and treat food is important. The parent must lead the way here.

The child will observe, learn from you and then make the correct decision when the time comes to make a choice or decide how much to eat.

Educate your child on what is healthy food and why junk food is called “Junk” what it does to the body in the long run. Teach them to read ingredient labels.

At the same time showcase by example what “sometimes- treat days ” look like.

Do not shame the child for wanting what he sees his peers eat.

Instead of strict rules, have a positive environment that encourages questions and conversation. Relax the rules sometimes and let them have the fill of their favorite snack too. Once their desire for the said food is satiated they quickly move on from it.

Cook with your child and make these healthy treats at home, talk about the quality of ingredients chosen. This way the child realizes on his own that treats made at home are better quality than those that come in packets.

A consistent healthy approach to food as a family sets good eating habits in the long term.

Whether you choose to make such treats for consuming at home, as a snack to go or for school lunch box, making healthy treats at home over packaged foods is a lifestyle change that benefits the entire family.

HEALTHY OAT MUFFINS RECIPE FOR KIDS

This recipe includes egg, but you can exclude the egg if you want an egg-free oat muffin and add a flax egg instead.

The muffins last in an airtight container in the fridge for about a week. You can warm them in a microwave before consumption.

Whole wheat flour makes the muffins denser, therefore, I prefer mixing 1:1 of whole wheat flour to all-purpose flour.

I would use these oat muffins as lunchbox snacks for school. They are homemade, you can control the sugar content on these making them easy and healthy lunch snacks for school.

lunchbox snack idea-oat and nut muffins

healthy oat muffins

Healthy Oat Muffins For Kids

Ophira
A healthy oat muffins recipe for toddlers and school kids. 
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dessert
Cuisine American
Servings 12

Ingredients
  

  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup all-purpose flour
  • 1/2 cup brown sugar
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 cup walnuts chopped
  • 1/4 cup raisins
  • 1/2 cup unsalted butter melted and cooled
  • 1 cup milk
  • 1 large egg beaten
  • 2-3 drops pure vanilla extract

Instructions
 

  • Preheat the oven to 350 F .
  • Mix together the rolled oats, flours, brown sugar, salt, baking powder, cinnamon. Sieve the flours at least 3-4 times. This adds air to the dry mix.
  • In a separate bowl add molten butter, and then add in the egg, milk and vanilla extract. Combine these ingredients well with an electric mixer.
  • Pour the wet ingredients into the dry mixture and add the chopped walnuts and raisins and stir together. Be sure not to over-mix, just gently fold in the batter together.
  • Now scoop into the muffin tray and bake for about 30 minutes or until a toothpick comes out clean.
  • Remove from oven, cool on a cooling rack, and enjoy!
Keyword easy toddler snacks, healthy muffins for kids, Healthy oat muffin, healthy snack ideas, oats muffins for kids, toddler snack ideas

These oat muffins are wholesome and yummy. The whole wheat flour makes the muffins a filling snack option for the lunch box.

Go on, try these healthy oat muffins and write back to me. If you make substitutions to this recipe make sure to comment below and tell us how the muffins tasted.

Until next time,

Ciao!

No Bake Energy Balls Recipes: Healthy And Quick

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Read time: 6 minutes
no bake energy balls

For long snack time has been a challenge for me. I can eat clean all day, but when it comes to tea time I give in to processed junk foods more often than I ‘d like. When my son entered his toddler phase I knew it was time to change this snacking habit of mine to more cleaner snacks so that I could lead by example. I still find it quite challenging to eat clean at snack time, but getting rid of junk foods and batch preparing clean healthy snacks like these no bake energy balls has helped me curb my junk food cravings. My reward is when my son loves the snacks I make him and even asks for more.

Energy balls have been quite a rage in the health food scene for some time now. I remember when I first saw them in a supermarket I thought them to be a weird snack. Of course, I was raised on biscuits and chips as the mainstay in snacking.

Then I got pregnant and started researching snack ideas that could help me maintain iron levels. That’s when I made my first energy ball recipe and I was a fan. Not only do they taste delicious but are also healthy and satiating.  They are a perfect snack for pregnant, lactating mothers and kids.

As mothers, we can use these no bake energy balls to help keep those tiny stomachs full and fill in those nutrition gaps.

No bake energy balls- healthy snack

Why do I love making no bake energy balls?

  1. They are easy to make. Require no cooking skills. In fact, my toddler helps me mix the ingredients and make them. We make a fun activity out of it. This encourages him to try them once ready.
  2. They taste super yummy. Think about it, you are adding ingredients that are tasty on their own, so how yummy is the final product going to be.
  3. Storage: These store well in an airtight container for a week. Making them in batches and storing them is a time saver for me.
  4. Pack and go: These no bake energy balls are my go-to travel snacking option. My kid loves them, I don’t have to make anything at the time of leaving the house and they keep us full while we are out of the house.
  5. Clean snacks: The biggest reason why I love energy balls is that they are healthy clean snacks I can give my son. All the versions I make are packed in protein, calcium, iron and other antioxidants that serve his growing body well. I cant think of a better snack for toddlers, there are no preservatives, no additives just clean wholesome goodness.

Looking for more clean snacks you can make at home? Here’s a no bake energy bar recipe you may find interesting. Now let’s get to the 3 energy ball recipes.

No Bake Energy Balls Recipes

Chocolate Date Energy Balls


Rich in protein, calcium, and iron. The chocolatey gooey texture is one that both adults and kids can enjoy. You can make substitutions to suit your tastes, the key is to use a thick nut butter and soft dates so that they bind well together. Almond butter, for example, is usually thinner in texture in that case you will need more dates to help bind the mixture.

Chocolate Date Energy Balls

Ophira
4.80 from 10 votes
Print Recipe Pin Recipe
Resting Time 20 minutes
Total Time 25 minutes
Course Snack
Servings 10 balls

Ingredients
  

  • 6 Medjool dates
  • 1 tbsp Sunflower seeds
  • 1 tbsp Raw cacao powder
  • 2 tbsp Peanut butter
  • 2 tbsp Desiccated coconut
  • 1 cup Mix of cashews and almonds soaked for 15 minutes

Instructions
 

  • 1. Add all the ingredients in a mixy and mix.
    2. Make small balls and place on a tray.
    3. Keep in fridge for 20 minutes. Once done transfer to an airtight container.
    4. These store well in the fridge for 7 days.


Tahini Oat Bites

Sesame is an excellent source of calcium. This recipe will provide protein, calcium, magnesium, iron and good fats. More reason to go make it. The tahini in these energy balls provides a different flavor profile from the regular sweet energy ball recipes. I purposely add minimum sweetness in order for it to taste more of the tahini, but you can change it to your liking. The coating is made of hemp seeds and chia seeds, because why not add more superfoods and make it even more nutritious right? I used readymade tahini, you can even make some at home. Here is a recipe for tahini.

Tahini Oat Bites

Ophira
4.80 from 10 votes
Print Recipe Pin Recipe
Resting Time 20 minutes
Total Time 25 minutes
Course Snack
Servings 10 balls

Ingredients
  

  • 1/4 cup Almonds
  • 1/2 cup Oats
  • 4 Medjool dates
  • 2 tbsp Tahini
  • 1/2 cup Desiccated coconut
  • 1 tbsp Maple syrup
  • 3 tbsp Mix of chia seeds and hemp seeds for coating

Instructions
 

  • 1. Combine all the ingredients in a mixy.
    2. On a plate lay out the mixture of chia seeds and hemp seeds for coating the balls.
    3. Make small bite-sized balls and roll them in the seed mixture.
    4. Keep in the fridge for 20 minutes to set. Then transfer to an airtight container.
    5. These don’t last very long because of ingredients like tahini – maximum about 3-5 days in the fridge.


Cinnamon Cranberry Oat Bites

Another variation from sweet energy ball recipes. I have already spoken about the benefits of superfoods for kids like oats. This is a  great way to get more of this superfood in their diet. I make many variations of this one. Sometimes using raisins instead of cranberries. When buying dried cranberries look for brands which add minimum to no sugar to the cranberries. It’s the same as eating candy if they are coated with a lot of sugar. Defeats the purpose of eating healthy. If you don’t find cranberries add black raisins or raw cacao nibs instead.

Cinnamon Cranberry Oat Bites

Ophira
5 from 1 vote
Print Recipe Pin Recipe
Resting Time 20 minutes
Total Time 25 minutes
Course Snack
Servings 10 balls

Ingredients
  

  • 1 cup Oats
  • 3 tbsp Peanut butter
  • 1 tbsp Flaxseed powder
  • 1 tsp Cinnamon powder
  • 1 tbsp Maple syrup
  • 1/4 cup Dried cranberries

Instructions
 

  • Keep the dried cranberries aside for adding in the last step.
  • Combine the remaining ingredients in a mixer.
  • Now add the cranberries to the mix and make tiny bite-sized balls.
  • Leave in the fridge for 20 minutes to help them set into shape. Then transfer to an airtight container and store.
  • Stores well in the fridge for 7 days.


I had so much fun making these energy balls and I hope you try them at home and enjoy them just as we did. Do you have a favorite no bake energy balls recipe of your own? Do share with me in the comments below.

This blogpost contains affiliate links. These links provide me with a small percentage commission but don’t cost you anything extra.

Masala Dosa Wrap Using Slurrp Farm Millet Dosa Mix

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Read time: 6 minutes
Slurrp farm masala dosa mix

What to pack in the lunch box for kids? This is a question every mother faces on a daily basis. We want to provide healthy nutritious meals along with variety to keep our kids interested. Masala dosas are a healthy option for the lunch box and making something like a masala dosa wrap makes this simple Indian dish look interesting to the little ones.

This post is sponsored by Slurrp farm. However, all opinions and views expressed are my own.

Our grandmothers made a variety of dosas using nutritious combinations of grains that gave each bite that much needed boost. However, with our modern lives, we have moved away from many of these traditional recipes.

Enter Slurrp farm run by two young mothers that is now a leading Indian health food brand for children and families. It is their mission to provide a 100% natural alternative to junk food. All their recipes are high in nutrition from whole grain flours, millets, good fats like butter, real fruit and vegetables. They work hard to be low on refined sugar, flours and have no trans-fats at all. Their intention is to revive traditional superfoods like the vast variety of millets available in India.

Their current product range contains Baby Cereals made with organic ingredients; and Cookies with all-natural ingredients, whole grains, and no transfat. Recently they launched a range of Millet Pancakes and Millet Dosas which are made with lots of traditional super grains.

What is so special about millets?

Millets are grains that are rich in calcium, B vitamins, iron, potassium, zinc, magnesium, and antioxidants. Along with this, they contain protein and fiber. In fact, traditional Indian recipes used a lot of millets as a source of vegetarian protein. Millets are a forgotten food in this day and age since we have all moved on to using food products that are processed and easy to cook for lack of time. But if you look at the benefits of including millets in your and baby’s diet it becomes important to revive these traditional recipes. Millets are versatile grains to cook with. You can use them in pilafs, soups, porridge, and salads.

Brands like Slurrp farm are bringing millet back to the table in their baby cereals, dosa, and pancake mix so that the modern mom can still whip up these traditional recipes in half the time required to prepare them.

I was sent some of their dosa and pancake mixes to try. These are so delicious and easy to make. You can feel the love that has gone into designing each recipe.

I have made many pancake mixes with different types of millet flours as a quick healthy snack option for home but rarely do I get the flavor profile just right. That is why I appreciate the perfect blend of spices used in these Slurrp farm mixes.

We tried the Slurrp farm millet dosa mix with spinach. It contains:

  • Foxtail millet (Navane/Thinnai/Kangni),
  • Moong Daal (Green Dal),
  • Toor Dal (Red Gram),
  • Chana Dal (Bengal Gram),
  • Urad Dal (Black Gram),
  • Spinach,
  • Dehydrated Onion, and a blend of spices.

To add a fun twist, rather than using this mix for a regular masala dosa, I tried a masala dosa wrap with a broccoli and potato filling. Such a masala dosa wrap can be a breakfast, snack or lunch box option. It’s yummy and filling.

Masala Dosa wrap-Lunch box idea for kids

Masala dosa wrap with broccoli and potato filling

masala dosa wrap- slurp farm dosa

Masala Dosa Wrap

Ophira
Yummy millet and spinach dosa with a broccoli and potato filling.
4.50 from 4 votes
Print Recipe Pin Recipe
Servings 4

Ingredients
  

For Filling

  • 2 potatoes boiled
  • 1 head broccoli florets steamed
  • 1 onion chopped
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 3-4 curry leaves
  • 2 garlic pods
  • 1 tsp turmeric
  • 1 tsp salt
  • 1 tbsp groundnut oil

For Dosa

  • 1 packet Slurrp farm millet dosa mix
  • 1 cup water
  • 1 egg

Instructions
 

  • 1. Add a cup of water to the dosa mix and stir. Let it sit for 5 minutes.
    2. In the meantime heat oil in a pan and add tadka elements (curry leaves, mustard seeds, and jeera) let the seeds splutter.
    3. Then add garlic, and onion and cook until the onion is golden brown.
    4. Add the boiled and chopped potato and broccoli pieces. Mix well.
    5. Add salt and turmeric and cook for about 10 minutes. The vegetable filling for the dosa is ready.
    6. Now moving on to preparing the dosa for the wrap. On a hot pan pour out your batter in a nice round shape. Let this cook for about 5 minutes until you start seeing tiny aeration holes on the dosa.
    7. Break an egg on the dosa and evenly spread it around the dosa. Let this cook for another 5 minutes.
    8. Once you feel the egg and dosa are cooked thoroughly add in your potato broccoli filling.
    9. Wrap it up and serve in 2 halves. Yummy Slurrpfarm Spinach Dosa Wrap ready! 

Pictures of recipe in progress

My son devoured his masala dosa wrap in 5 minutes. He loves broccoli and potatoes so the vegetable surprise inside the dosa was exciting for him.

If you want to pack this masala dosa wrap in your child’s lunchbox cut the wrap in half and cover each individual piece in aluminum foil. There is no need for any dipping sauce or chutney in my opinion since the dosa mix itself is flavored with spices. But if you like something extra you can add a coconut chutney and peanut powder as sides with the dosa. 

Best uses for the Slurrp farm dosa and pancake mixes

  1. These mixes are a great option for fussy eaters in order to meet their nutritional gaps.
  2. To have on hand at home on days you are busy and don’t have time to whip up a snack from scratch for your little ones. In fact, Slurrp farm dosas are a great snack option to cut out the unwanted sugary snacks.
  3. We practiced baby-led weaning, and if you read my post on traveling with a baby led weaning child you know how much preparation I go through before we leave for our trip just to ensure nutritious foods are available for my son to eat as we travel long distances in the car. This dosa mix is a great option to have on hand when you are going on a journey and want to carry homemade and hygienic food for your little ones. And it’s a bonus that these include healthy super grains.
  4. Millets are gluten free, so these can be enjoyed by people suffering from celiac disease, or gluten allergies too. Clean eating was never so easy.

You can find Slurrp farm products on:

Amazon

Baby Chakra

First Cry

Did you like this masala dosa wrap idea? Leave me your thoughts in the comments below.

This post is sponsored by Slurrp farm. However, all opinions and views expressed are my own.

How I Get My Child To Eat Healthy Every Day

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Read time: 6 minutes
How I get my child to eat healthy everyday

India is celebrating National Nutrition Week from 1st to 7th September. The theme this year is Optimal Infant and Young Child Feeding Practices: Better Child Health.

Family health and good nutrition have always been topics that I have deep interest in. Most of my adult life I have strived to maintain a healthy balance between good food and junk food. Since becoming a mother my passion for this subject has only increased. I have spent the first year of my baby’s life researching on what to feed him, how to offer nutrient dense foods and how to implement a system at home where an environment of healthy eating thrives. As a mother to a 18 month old I have found a few systems and tricks to keeping good healthy food available at home and outside regardless of how busy I get. Today I want to share my tips on building a healthy eating envirnoment for your child, and getting your children to eat healthy always.

  • Start with meal planning and abundance of fresh food. This is a no brainer. If you want to inculcate healthy eating you first have to stock up your house with fresh fruits and vegetables. There has to be abundance in order to eat healthy. The more good food there is the lesser the chance of opening packets. Find a weekly home grocery delivery service in your area, it will get you organized as a busy mom. It’s best when you make a meal plan for the week and prep on the weekends. Though I personally can’t stick to meal plans, I am quite creative at coming up with dishes that are healthy with whatever I have in the fridge. If you struggle with meal ideas its best to plan a weekly menu for family, write down a few meal ideas and stick it to your fridge so you know what you are going to prepare during the week.
  • Stock up the house with your child’s favorite staples. These need to be replenished every-time they run out. These are go-to meals you know your child will love. Better homemade food than take-out. My toddler loves : Pastas, quinoa, coconut meat, peas, eggs and avocados. These are all easy meal staples that can be thrown together to make quick combinations of meals. Eg. avocado and peas quinoa bowl, pesto pasta or tomato pasta, etc.

How I Get My Child To Eat Healthy Everyday

  • Vegetables are a must for your kids, they contain many vitamins and minerals that are essential during development. Don’t be afraid to use them in meals. In my experience, I have seen many mothers have a mental block in using vegetables in dishes for fear of rejection and food wastage. Pack vegetables into every dish you can think of. Its ok if they don’t eat it once, consistency helps when it comes to vegetables. Get innovative with the dishes you prepare. Don’t give up easy.
    Eg. Add peas and carrots in upma, pohe, leftover vegetables can be made into a vegetarian patty and served as a snack, buy vegetable pastas, there are many options in the supermarket now – beetroot pasta, spinach pasta. Kids love the colours and get excited about eating them.
  • Every once in a while make new dishes for the family. This keeps the kids interested in meal times. I try to make new recipes once every weekend as a change.
  • Make friends with simple meal ideas or one pot meals for the weekdays. This makes it easy for you as a busy mom. My go-to weeknight recipes are one pot meals like hearty soups, stir fried rice, pots of vegetarian curries served with rice. All these recipes are easy to make, don’t require much cooking skills and are packed with vegetables to up the nutrition content.
  • Always stock the house with super foods like avocados, berries, coconuts, ragi flour, barley grass powder, flaxseed powder, nuts and seeds, sprouted wheat (dalia). Kids benefit from eating these on regular basis. You can incorporate them in a variety of ways in your meals and be assured that your child gets great nutrition from the food too. Here are some easy recipes using these super foods as snacks. I make these when I am running out of ingredients in the house, this way I am still managing to serve healthy options to my little one. That is why its so important to always keep the house stocked with some of these ingredients.

healthy pancake recipe for children
healthy pancake recipe for children
healthy pancake recipe for children

  • Lentils come in many varieties like masoor dal, tur dal, moong dal and are high in protein and fiber. Lentils are an excellent natural source of folate and manganese. If your child is like mine and doesn’t like dal as a dish you can add these lentils to soups or in finger food forms. They enjoy the novelty of these dishes.
  • Healthy fats are important for growing kids. If you are a largely plant based family include avocados, sesame paste, nut butters, nut powders, coconut meat and almond meal in food preparations.
  • Mothers tend to worry about adequate iron content in their children’s diet and rightfully so. Children with insufficient iron may suffer from cognitive and behavioral development deficits and delays. You can add iron rich foods like meats, legumes, lentils, green leafy vegetables to your child’s everyday diet. Serve iron-rich foods alongside foods containing vitamin C (such as tomatoes, broccoli, oranges, and strawberries). Vitamin C improves the way the body absorbs iron. Eg.
    • Oats porridge with berries or mangoes
    • Sweet potatoes are rich in vitamin C – have them along with lentils and quinoa to increase absorption of iron,
    • Squeeze lemon over quinoa salad, rajma (kidney beans) sabzi,
    • Beans cooked in a tomato base or with tomato salsa etc.
  • Be mindful about the sugar consumption of your kids. Even honey and jaggery are considered added sugars. The AHA reccomends limiting the amount of added sugars in the diets of children 2-18 years of age to about 6 teaspoons a day.
    To know more about the effects of exessive sugar consumption in kids read my post on sugar and our children here. Ripened banana and cooked apple sauce are great substitutes for added sugars in dishes like smoothies and pancakes.
  • Model good eating to your children. Eat meals together as a family. Give them more information on how to eat healthy. About the vegetables and fruits they are eating. Get them excited about food.

I hope my tips on serving healthy food to children helps you too. How do you plan and prepare meals for your kids? Do you have some tips for me?

Sugar And Childhood Obesity

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Read time: 8 minutes
Teaspoon of sugar

A recent study published in the New England Journal of Medicine, highlighted that in 2015 India had the second highest obese children in the world. What has led to this increase in obesity in young children in India? Where have we gone wrong? Are our cultural notions that obese kids are healthy to blame or the growing urbanization and adoption of western diets to blame? Scientists think it’s both.
Sugar has a considerable cultural relevance in India. In the land of festivals, sugary sweets are everywhere. How aware are we as parents about the effects of sugar consumption on our kids?

Let’s dive into this topic and look at some important points to be considered.

What is sugar?

Sugar is a carbohydrate found naturally in most plants, but mainly in sugar cane and sugar beets.

Simple sugars or monosaccharides are glucose, galactose and fructose. Whereas disaccharides are combinations of two sugar molecules. Examples of disaccharides are lactose, maltose and sucrose.

Many of the foods we eat contain naturally occurring amounts of sugars; especially dairy, fruits and some vegetables. When experts talk about reducing sugar content, they don’t mean the naturally occurring ones.  They’re referring to added sugars.

What is added sugar?

The words added sugars and free sugars are used interchangeably, but there are slight differences in their definitions.

  • Added sugars are sugars and syrups put in foods during preparation or processing or added at the table.
  • As per the World Health Organization (WHO) Guidelines: “Free sugars include monosaccharides and disaccharides added to foods and beverages by the manufacturer, cook or consumer and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.”

Point to note here is that, the definition for added sugars does not include honey, fruit juices or fruit juice concentrates. The definition for free sugars is therefore more apt, encompassing all known sugars.

Recommendations for sugar

The WHO recommends reducing the intake of these free sugars to less than 10% of total energy intake in both adults and children.

In fact recently in view of the rising obesity levels and related disorders globally, WHO’s expert panel recommended decreasing sugar intake to 5% of total calorie intake to combat obesity. [1]

The American Heart Association (AHA) recommends no more than six teaspoons of added sugar to be consumed by children 2 to 18 years of age. [2]

The AHA also recommends that added sugars should not be included at all in the diet of children under the age of 2 years.

Where are these added sugars?

Well most parents think sugars are only found in sweets and pastries. But that is not the case, with rapidly changing diets and dependence on heavily processed foods, hidden sugars are everywhere.

You can find sugars in everything from baby cereals, purees, granola bars, ketchup, mayonnaise, pasta sauces, cheese spreads, nut bars, peanut butter, yogurts, breads, cured meats and healthier looking versions of toddler snacks labelled from fruit concentrate.

As mothers it becomes important to learn to read labels. Look for the following words on packaging:

  • Sucrose
  • Maltose
  • Lactose
  • Dextrose
  • Fructose
  • Mannitol
  • Sorbitol
  • Xylitol
  • Glucose Syrup
  • Corn Syrup
  • High Fructose Corn Syrup
  • Disaccharides
  • Molasses
  • Invert sugar
  • Honey
  • Jaggery

These are all names for SUGAR!!

How do sugars affect my child?

Sugar intake contributes to accumulation of body fat, hypertriglyceridemia, insulin resistance, metabolic syndrome, diabetes, fatty liver, high level free fatty acids. [3]

It is important to mention here that Indians already have higher NEFAs (Non-Esterified Fatty Acid), insulin resistance, hepatic steatosis and dysglycemia compared to Caucasians. [4]

To add to this, Indians are increasingly consuming traditional Indian sweets along with sugar sweetened beverages, and westernized sugar-loaded food items, which are now easily available due to globalization.

Children are not far behind, the consumption patterns of sweets and beverages are rapidly changing among the children in our country. Sugar sweetened beverages and sugar containing high calorie foods are easily available around school premises.

A study conducted on 1800 school children aged 9-18 years and their mothers from four cities in India: Delhi, Bangalore, Pune and Agra in 2013 showed a high consumption pattern of sweetened food items among children and their mothers.

The study highlighted the role of mothers in deciding the food choices of children and reported a strong association between the dietary intake of children and their mothers for all the studied sweetened food items [5]. The study also showed that any food or food preparation was considered “healthy” if it was “hygienically” prepared. Furthermore, the results showed that the consumption of food among children is influenced by television advertisements, peer pressure and the fashion for consuming westernized foods.
Sugar and our kids picture of icecreams

Think about this

Nutritionally sugar provides only “empty” calories (1 gm of sugar gives 4 calories). It lacks the natural minerals which are present in the beet root or sugarcane.

When we say it’s okay to consume 6 teaspoons or 24 grams of sugar per day, we have to consider the following:

  • 1 tablespoon of ketchup contains 4 grams of sugar
  • 1 small 100gm/3.5 oz container of flavored yogurt contains upto 13 grams of sugar.

These make up just the sides of a single meal. This is where our role as parents really kicks in.

How to avoid too much sugar consumption?

  • Many Indian mothers add sugar even to savory dishes like poha, upma, sabzis and curries. This can be avoided.
  • Enjoy foods with natural sweeteners like jaggery and honey in moderation.
  • Always leave the house prepared. You don’t want a last minute hunger tantrum on your trip where you give in and provide your child with biscuits and sweets. Carry theplas, parathas, boiled sweet potato, vegetable/non-vegetarian patties, wraps, chappatis, fruits or your child’s favourite snacks.
  • Many times mothers prefer packaged foods including bottled beverages at restaurants as they are concerned about hygiene. Again offering coconut water or bottled water instead of sugary drinks can suffice.
  • Always stick to whole foods instead of packaged foods. Labels can be deceiving, not all products may have complete breakdown of added sugars. Look for the “Carbohydrates (of which sugars)” figure in the nutrition label to see how much sugar the product contains for every 100g: Less than 5 gram of sugar per 100 gram of product is considered low in sugar.
  • Offer your child fruit over fruit juice, fruit rollups and fruit pouches.
  • Food pouches for kids are a new trend. But many experts suggest limiting the use after first year of baby’s life. They contain high amounts of sugar, don’t teach the child about the real texture of foods and may lead to tooth decay. These are okay for travel or occasional consumption but definitely not as a replacement for everyday meals.
  • Lastly, it is important to educate our kids on nutrition. What is good food? Why is it important for the body? Also to lead by example, kids learn everything from their parents. It’s best when we model good eating and healthier lifestyle to them.

In conclusion

The intention of this post is not to showcase sugar as the devil that needs to be avoided at all costs instead it is to educate and increase awareness about our knowledge of sugar. Many of us know too much sugar is bad for our health but how many of us are truly aware how much we end up consuming in a day through a seemingly healthy diet.

We owe our children knowledge of good nutrition so we can raise a healthier generation for tomorrow. Stick to home cooked whole foods and leave processed packaged foods for rare occasions. Let’s teach our children how real food looks and tastes like. These minor changes in our perspectives and daily eating habits will impact our children in a great way. My own love for nutrition and good home cooked food was instilled in me by my grandfather. There is no greater gift you can give your child than the gift of good health.

Resources:

1] World Health Organization. WHO Opens Public Consultation on Draft Sugars Guideline. (2014). [online] Available at: http://www.who.int/mediacentre/news/notes/2014/consultation-sugar-guideline/ en/ [Accessed on 06 Jul. 2017].

2] Children should eat less than 25 grams of added sugars daily. (2016). [online] Available at: http://newsroom.heart.org/news/children-should-eat-less-than-25-grams-of-added-sugars-daily [Accessed 6 Jul. 2017].

3] Gulati, S. and Misra, A. (2014). Sugar Intake, Obesity, and Diabetes in India. Nutrients, 6(12), pp. 5955-5974.

4] Misra, A., Ramchandran, A., Jayawardena, R., Shrivastava, U. and Snehalatha, C. (2014). Diabetes in South Asians. Diabet. Med, 31(10), pp. 1153-62.

5] Gulati, S., Misra, A., Colles, S.L., Kondal, D., Gupta, N., Goel, K., Bansal, S., Mishra, M., Madkaikar, V., Bhardwaj, S.(2013). Dietary intakes and familial correlates of overweight/obesity: A four-city study in India. Ann. Nutr. Metab, 62, pp. 279–290.

6] Hubbard, M.D, S. (2013). The Kid’s Doctor: Pass on those fruit and veggies in a pouch. Chicago Tribune. [online] Available at: http://articles.chicagotribune.com/2013-07-03/lifestyle/sns-201307021400–tms–premhnstr–k-n20130703-20130703_1_pureed-baby-food-fruit-and-veggies-apples [Accessed 6 Jul. 2017].

7] The Indian Express (2017). India has second highest obese children in world: Study. [online] Available at: http://indianexpress.com/article/lifestyle/health/india-has-second-highest-obese-children-in-world-study-4702274/ [Accessed 6 Jul. 2017].

Easy Snacks For Breastfeeding Mothers: Breastfeeding Diet

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Easy snacks for breastfeeding moms

Busy moms everywhere are looking for ideas for easy snacks. If you are a new mom a healthy diet is not just important to refuel you and get back in good shape but it is also important to help successfully breastfeed. Protein, Iron, and Calcium are key nutrients that are needed in abundance in a lactating woman.

Eating junk foods between meals is the easier way out but it leaves you feeling lethargic and affects your mood too.

Some traditional Indian snacks for breastfeeding moms include methi ke laddoo and Shatavari drink. While these are very nutritious and healthy, you may be looking for more variety of healthy snacks that are easy to prepare on a daily basis.

Here are a few easy snack options which you can assemble with ingredients lying around in your house. These are foods that promote milk production, don’t need much preparation, and are perfect to keep you energized throughout the day.

Easy snacks for breastfeeding mom

Easy Lactation Snacks For Breastfeeding Mothers

Dates and Nuts

This is such a delicious snack! All you need to do is to deseed the date and insert a piece of nut in it. This combination works best with sweeter, juicer dates varieties like Medjool, Zahidi, and Khudri. You can use any nut of your choice – almonds, cashews, walnuts, etc. I usually make a box of these and store them in the fridge for my midnight cravings. A simple and healthy snack for breastfeeding moms.

Seasonal Fruits

Mother nature provides us with its choicest collection of fruits every season. Living in a tropical climate like India we have such a huge variety to choose from. I do a weekly grocery haul and stock up with locally available seasonal fruits. Fruits are easy snacks on the go too.

Mixed Dry Fruits

Mixed dry fruits are the best lactation snacks for breastfeeding mothers. Easy to eat and store.You can make a trail mix with dry fruits of your choice. Adding toasted desiccated coconut or dried cranberries gives the trail mix an interesting twist. Coconut is a well-known galactagogue so all the more reason to incorporate some in your trail mix. Again, mixed dry fruits are easy snacks to travel with.

Jaggery & Chapati

This combination is my favorite childhood snack. Jaggery is a good source of energy for a breastfeeding mom. Crumble jaggery pieces on a chappati, roll it up and eat. To give this snack an even yummier twist you can spread a little ghee on the chapati along with the jaggery.

If you are looking for a simple Indian snack for breastfeeding moms, you have got to try this one out.

Frozen Yogurt Bark

A make ahead snack that you can prepare and store in the freezer that’s also a quick pick me up when you are tired between feeds or as a midnight snack treat.

You can make yogurt bark in many flavor combinations, my favorites are :

Strawberry frozen yogurt bark

Peanut butter and chocolate yogurt bark and

Rose and pistachio frozen yogurt bark.

Give these recipes a try. These are perfect as snacks for new moms, so healthy and so delicious.

Oats Balls

I made oat balls throughout my pregnancy and during the initial months after delivery. It is a raw and no-bake recipe, and quite easy to make. The recipe makes about 10-15 oat balls.

This is one of those easy lactation recipes you can quickly whip with a few basic ingredients. I am still dreaming of them maybe it’s time I make another batch.

Scroll down and pin this recipe to your Pinterest board for a quick reference. For more yummy energy balls recipes read here.

Apples/Pears with Peanut butter

This is a great combination of sweetness, tartness, and saltiness all at once. Another quick and easy snack that actually keeps you full. Peanut butter is loaded with protein, essential vitamins and minerals. Make sure to choose natural peanut butter with no added sugar or salt.

Hummus with Carrots

There are many easy hummus recipes online. If you are pressed for time you can try a store-bought one.

Hummus and carrot sticks are a classic combination and a much healthier alternative. Hummus is a good source of protein, iron and high in fiber.

Oats Porridge

You can make a healthy oats porridge in 5 minutes. Add in some fruit, nuts and seeds, or yummy nut butter and you have a filling breastfeeding snack.

My personal favorite oats recipe is mango oats porridge. Here are more oats porridge recipes for you that are quick and healthy.

Oats Ball Recipe

Sweet Potato

Bake a big sweet potato and add salt, pepper, and some chaat masala. Yummy snack is ready! Sweet potatoes are a good source of fiber, Vit B6, Vit A, Vit C, and Manganese.

Another great way to enjoy them is to make loaded sweet potatoes. Simply bake a sweet potato, cut in half, mash the potato inside and add fillings such as beans, chopped onions and tomatoes. Drizzle some sriracha sauce or tamarind chutney and you have a super tasty and filling snack.

Sweet potatoes are super healthy food for breastfeeding moms.

Eggs

Eggs are super quick to make and a highly nutritious and filling snack. You can’t get a more easy snack for breastfeeding moms than eggs. Have them scrambled on toast or hard-boiled. Eggs provide choline, iron and Vit D all-important for lactating mothers.

I found eggs to be the most satiating food that got rid of my intense breastfeeding hunger pangs. Don’t shy away from enjoying this nutritious food.

Smoothies

You can whip up a yummy smoothie with a few available ingredients. Use any fruits and milk you like. My go-to smoothie combinations are:

  • Strawberry and banana
  • blueberries and banana,
  • chocolate, peanut butter, and a banana
  • green smoothie (spinach leaves, banana, mango, pineapple)

For more protein rich smoothies check these recipes.

As an additional twist add toasted almond flakes or pine nuts once ready. So yummy!

Looking for the best protein bars for breastfeeding, try these.

Soups

Soups are great additions to a breastfeeding diet. Not only do they hydrate but they also provide essential nutrients for your depleted body. My personal favorites are spinach soup, tomato soup and chicken and corn soup. You can try these recipes in my post on healthy soup recipes for breastfeeding mothers. They are recipes that require few ingredients, are easy to make and taste delicious.

If you are looking for ways to increase milk supply, then food is not the only way. You have to understand how breastfeeding and your body works to make milk for your baby. I highly recommend taking an online self-paced course like Milkology designed by a certified lactation consultant who knows all about supply issues and helps mothers everyday with their breastfeeding challenges.

The right guidance, nutritious food and sleep are the key to your breastfeeding success.

WHAT CAN I SNACK ON AT NIGHT WHILE BREASTFEEDING?

Another common question I see mothers posting on online forums is what to snack on at night when breastfeeding. At that time of night you may not have time to prepare a quick snack, here are some breastfeeding snacks you can keep next to your bed in case you are hungry during night feeds.

Dry fruits

Store bought snacks for breastfeeding that are also healthy

Crackers and cheese sticks

Dark chocolate bars

Energy bars

Lactation cookies

Did you like these ideas for easy breastfeeding snacks? Do share with me what you snacked on as a breastfeeding mother. Your lactation snacks ideas can help other new moms who read this post.

If you found this blog post useful, be sure to follow me on Instagram where I share easy recipes, healthy food ideas for family and baby. Hope to see you there!