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Written By: Editorial Team | Updated : January 14, 2019 4:32 PM IST
Image credits by: Follow this guideline by Rujuta Diwekar ©Shutterstock
Celeb nutritionist Rujuta Diwekar is not just known for her impressive clientele that includes Bollywood stars like Alia Bhatt and Kareena Kapoor Khan. She is also known for her extremely reasonable and surprisingly easy-to-follow diet guidelines. She is out with her new book now called 'Notes For Healthy Kids.' In her 12-week fitness project 2019, she starts week 1 by telling us what kids should be eating first thing in the morning. "When our children wake up from an overnight fasting state what we feed them first thing will not just decide how good their entire day goes but also how their growth is. This meal is especially critical for children around puberty as it sets the tone for hormonal harmony. In fact, how well they are able to unwind in the night and fall asleep is also dependent on how they start their day. A nutritious, fuss-free meal then is the need of the hour," Rujuta explains.
Here are the options -
A) If short on time and they can only have a quick meal before leaving for school options are
1. Milk - If they like the taste of milk
Ensure that it is
Full fat
Locally sourced
Without malted or chocolate powders
With jaggery/ Chyawanprash (winters) or sugar/ gulkand (summers) or a homemade laddoo
No milk substitutes like almond milk or soya milk, etc.
2. Nuts and dry fruit
Eat as a nut + dry fruit combo
Nuts - pista, badam, kaju, walnut
Dry fruits - raisin, dates, khareek, apricot
If constipated overnight soaked raisins
Girls on periods - khareek with ghee
3. Fresh fruit
Local
Seasonal
Banana all months
Bor, chickoo, peru, orange, grapes currently in season
No fruit that has travelled more than 150 km to reach your plate or comes in plastic packaging
B) If there is time to have proper breakfast Follow this-
Have a hot, homemade nashta - poha, Upma, idli, dosa, paratha, dalia, etc.
Nothing from a packet - cornflakes, oats, juices, etc.
If poor immunity - ragi cooked in milk or even water
If weak digestion, acidity or period issues - lahya - jowar or ragi flakes (look like popcorn) in milk or roasted in ghee with salt and pepper
Also note -
Father s contribute in - cooking, serving and watching over them while eating.
Kids above 7 years - pick own bowl/plate, rinse and put in the kitchen sink.
Remember, well begun is half the battle won.
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