Super Kids , livre ebook

Random House Publishers India Pvt. Ltd. - Suman Agarwal

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207 pages

English

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'Mom, I want to eat something interesting. No more daal-roti, please!' How many times has your child turned their nose up at dinner? Don't you wish someone would tell you exactly what this interesting, yummy food is? Do you worry about your child eating too much junk? Do you wish you could make good old ghar ka khana more exciting and appealing? Fret not, Suman Agarwal has answers to all your food and health woes. Suman provides dozens of super easy, healthy and scrumptious recipes like spinach masala dosa, nachos bhel and chipotle rolls as well as fuss-free desserts and party foods that your children will adore. Complete with simple instructions, photos and calorie indicators, Super Kids is a must-buy for every mum.

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Publié par	Random House Publishers India Pvt. Ltd.
Date de parution	24 décembre 2015
Nombre de lectures	0
EAN13	9788184007732
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0350€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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SUMAN AGARWAL

SUPER KIDS
Healthy Eating for Kids and Teens
RANDOM HOUSE INDIA
Contents
A Note on the Author
Junkometer
Calorie Chart
PART 1: FOOD FOR THOUGHT
Introduction
Ten Super Foods: Ensuring Super Brains for Super Kids
Let s Tackle the Toxins and Anti-Nutrients
Un-Junk the Junk
Childhood Obesity
The Need for Exercise: The Power of Physical Activity
Phubbing: A Growing Concern
How to Handle Exam Stress
Myth Busters
An Overview of Nutritional Needs
Mighty Minerals and Vital Vitamins
PART 2: RECIPES
Conversion Chart
Cooking Terminology
Breakfast
Introduction
Baked Vada Pav
Corn and Spinach Toast
Creamy Egg Toast
Herbed Beans on Toast
Oats Pancake
Paneer Toastie
Ragi Veggie Uttapam
Savoury Protein Pancakes
Vegetable Junglee Sandwich
Zucchini and Mushroom Sandwich
Tiffin
Introduction
Aloo Matar Paneer Roll
Cheesy-Peasy Corn Roll
Chana Kebab Roll
Chinese Idli Saut
Chipotle Roll
Italian Egg Roll
Peas and Cheese Paratha
Potato and Chickpea Roll
Spinach and Paneer Roll
Sweet and Sour Dragon Roll
Snacks
Introduction
Cream Cracker Crunch
Crisp Alfredo Toast
Mini Paneer Pizzas
Nutri Chaat on Bread
Paneer Capsicum Tartine
Peas and Potato Patties
Spinach Masala Dosa
Steamed Vegetable Seekh Kebabs
Vegetable Hakka Noodles in Red Sauce
Vegetable Hot Dog
Dinner
Introduction
Chhole with Potato Tikki
Mexican Rice with Beans and Corn
Mushroom Risotto
Paneer Jalfrezi
Rice Casserole
Power-Packed Pav Bhaji
Spinach and Spaghetti Bake
Sweet and Sour Veg Chow Mein
Tangy Bean Curry with Green Leafy Paratha
Vegetable Frankie
Party Foods
Introduction
Mini Sliders
Creamy Corn Crackers/Pancakes
Nachos Bhel
Orange Twister
Beany Green Quesadillas
Tomato and Paneer Bruschetta
Mini Hummus Rolls
Vegetable Sweet Corn Soup
Pasta in Pink Sauce
Minty Fruity Cooler
Desserts
Introduction
Apple and Vermicelli Kheer
Brownies with Cream Cheese
Date and Walnut Pops
Flavoured Yoghurt Shots
Fruity Praline Cream
Jello on Banoffee
Mango Chenna Payesh
Quick Pineapple Souffl
Semolina and Dry Fruit Sheera
Walnut Fudge
Basic Recipes
Basic Wraps/Rotis for the Rolls
Curd Dip
Flavoured/Plain Paneer
Ginger-Green Chilli Paste
Salsa Sauce
Illustrations
References
Footnotes
Vegetable Junglee Sandwich
Chhole with Potato Tikki
Acknowledgements
Follow Random House
Copyright
A Note on the Author
Diet guru and fitness expert Suman Agarwal is the force behind the action at Selfcare, a nutrition clinic that has led thousands of people including Bollywood celebs and industrial honchos to weight loss and good health through custom-designed diets. She follows a simple philosophy: Banish the boring. She contributes regularly to publications like DNA, Femina, Beauty and Salon , and has been featured in Vogue, Bombay Times, Asian Age, Mid Day and Hindustan Times , among others. Her previous book, Unjunked , received much critical acclaim.
To my three babies, Priyanka, Juhi and Komal.
My life is beautiful and meaningful all because of you!
Junkometer
Your ready reckoner for the popular junk foods . . .

The junk food scores have been calculated as per the amount of calories and fat they have. Children should keep their junk consumption as per this meter to not more than 100 per week. For example, in a week one can enjoy: One brownie or pav bhaji with a glass of Coca-Cola, or a pack of Lay s with pizza, or samosa with chilli cheese toast, etc.
Calorie Chart
Part 1

Food for Thought
Introduction
When you invest in your child s health, you invest in their future.
N owadays, with our stressful and hectic routines, and kids living away from home as soon as they start college, it has become more crucial than ever to pay close attention to our health and the foods we eat. It s no longer like the olden days when children ate whatever their mothers gave them, and everything the mothers cooked was healthy and organic. With the onslaught of instant noodles, packaged foods, candies and ice cream, kids these days often turn up their noses at home-cooked meals and traditional, healthy dishes.
Today s children are so logical and aware that when they are simply asked to do things without any explanation, or eat something because it s healthy , they usually do not follow instructions blindly. They require every concept, every step and every part of nutrition and good health to be explained to them.
I have been a health freak since I was 12. In my experience, I have found that it is very important to have good knowledge of food. It takes you a long way and keeps you healthy so that you can get maximum output from a day.
This book explores the struggles that parents face to provide the right nutrition to their school- and college-going kids. I have therefore created recipes for junk food with a healthy twist so that children are always excited about meal times!
The book is divided into two parts. The first part is about nutrition, physical activity and issues faced by parents when dealing with their children s dietary habits. The second part is dedicated to carefully chosen, interesting and tasty recipes which parents can follow to make delicious, healthy meals for their kids.
In this new age of fast food, the nutritional scenario has changed. The challenge we face is very different and quite complex. Our kids are bombarded with easy choices all the time. They need to learn to constantly say no to wrong food. The food that our grandmothers and great-grandmothers advised us to eat might not appeal to us any more. But with more than fourteen years experience in the field of nutrition, I strongly swear by our traditional basic concepts. For example, I truly believe that children should not have tea and coffee, that they should not leave home without having a glass of milk and that evening snacks also should consist of milk. Every evening, children should engage in some physical activity; also, exposure to the sun is important. I believe that we just need to modify kids diet to reduce certain foods like fried foods, calorie-dense foods such as cakes and chocolates, fast food, etc. to prevent them from becoming overweight and obese. At the same time, we need to include certain foods and vitamins in their daily intake which will help them face the present-day challenges of a highly automated life-packaged foods, junk foods, high levels of pollution in metro cities and increased stress.
Aspects related to junk food-whether to have it at all, how to have it and how to make it healthier-have been discussed in the chapter Unjunk the Junk .
Though there are ways to make junk food healthy, there are nevertheless certain foods and toxins which need to be totally avoided. These hamper proper growth, preventing kids from reaching their optimum height and weight and developing a healthy body. This is explored in the chapter called Let s Tackle the Toxins and Anti-Nutrients .
Further, there are certain foods that parents, kids and young adults need to be aware of as must-haves, especially when a child is growing up (5-18 years old). This is the time when the bones are growing, muscles are developing and there is higher rate of growth than at other ages. At this time, they need more nutritious food in proportion to their body weight as compared to adults. They don t need a high-protein diet as much as a high-energy, protein-sufficient diet. Sufficient carbohydrates are needed so that protein is spared for growth. But excessive carbohydrates will result in weight gain and obesity. There are ways to control and manage obesity which have also been explained in this book.
Before telling kids what not to have, it s important to educate them about the must-have foods for their optimal growth in height and weight, and teach them about smart foods for boosting memory. I have dedicated a chapter called Ten Super Foods to this.
As kids grow older, sleep patterns tend to change in order to meet academic demands and also in response to peer pressure. Many teenagers prefer to study at night and are quite unaware of what to eat and what to avoid as night-time munchies. So there is a chapter on how to handle exam stress and what are the best midnight snacks.
The nutrition talk is incomplete if we do not emphasize on the power of physical activity. For optimal bone density and strong muscle development, it is very important that kids take part in some kind of sport or activity throughout their growing years. This has been spoken about in the chapter called The Need for Exercise: The Power of Physical Activity .
Health cannot be achieved just through the right foods. Children need to be guided when it comes to social media exposure and hours spent on the Internet. Today, people spend more time with their electronic devices than they do with people. Parents have to be very sensitive and careful when addressing this issue, because they too could be unknowingly suffering from the same habit. It is extremely important to keep this digital intoxication in control. If kids are not steered in the right direction, then we are all at risk of losing them to the virtual world, a very unhealthy world.
This book contains the basic nutritional guidelines for kids between 5 and 11 years of age, with another chapter devoted to kids aged between 11 and 18 years. The nutritional needs and growth patterns for these two age groups vary, so they have been addressed separately in the chapter called An Overview of Nutritional Needs .
It is important that parents get a vitamin analysis done to make sure their kids are not suffering from any vitamin deficiencies. This is addressed in the chapter called The Mighty Minerals and Vital Vitamins .
There are common myths that plague parents and kids regarding things like the goodness of milk, the right bread, how much protein to give, which oil to consume, etc. I tackle th