Too much of juice and too little milk could be the reason of lack of calcium in kids. Over processed or fast food is calorie dense but it is nutritionally skimpy. Here is a brief list of nutrients and the food products they are found in abundant that can be a good source of power for your kids and improve their immunity.
Calcium: It is crucial for a child to get habitual of eating calcium rich foods. Calcium rich foods are loaded with vitamin D. This helps in making their bones strong and prevent type one diabetes and other diseases. Some of the best sources of calcium are cheese, yogurt, milk, fortified foods like cereals, waffles and soy milk.
Vitamin E: A great source of antioxidants, vitamin E helps in repairing damaged cells. Kids are deprived of their daily dose of vitamin E because of the fat-free or low fat foods we give our kids to keep them from gaining those unhealthy pounds. The best source of vitamin E are avocado, nuts, peanut butter, wheat germ and spinach.
Fiber: Including high fiber diet in your kid meals helps protect them from various chronic diseases later in life.
Different pediatricians have different recommendations as to how many grams of fiber a kid’s meal should include. Generally, the amount of fiber equivalent to two slices of whole-grain bread, a cup of strawberries and a cup of brown rice is ideal for daily fiber intake. However, you should include the amount of fiber recommended by your pediatrician. Some rich sources of fiber include high fiber cereals, beans, lentils, chickpeas, whole-grain bread, oatmeal, popcorn, nuts, ground flaxseed, sweet potatoes green peas etc.
Potassium: Potassium is a key nutrient in maintaining blood pressure and healthy fluid balance in the body. Pistachios have the highest content of potassium of all the nuts. Kids who are not allergic to nuts can consume them by making trial mix by tossing some unshelled nuts with dried apricots. Some of the best sources of vitamin E include bananas, oranges, white and sweet potatoes, yogurt, cantaloupe, tomatoes and fishes such as cods.
Iron: Deficiency of iron is common among overweight children, who may have high calorie but a nutrient-poor diet. Iron helps red blood cells carry oxygen throughout the body. It also plays an important role in brain development in kids. Some of the best sources of Iron include shrimp, beef, chicken, beans, fortified hot and cold cereals etc.
We are a coffee-drinking nation and every form of the beverage – decaf, regular, expresso, latte, cappuccino, macchiato and ristretto is consumed everyday by millions of us. It’s the first thing we need in the morning and the last (for some) after dessert. Black, with cream, with sugar, no sugar, flavored, each of us has a preference with regard to strength. Nespresso’s taken heed of this and given us a gift in a pod with the Nespresso capsules. Available in the regular Arabica and Robusta capsules, they have some amazing seasonal flavors as well.
Nespresso capsules are hermetically sealed in a capsule that holds 5-7 gms of coffee – enough for one serving of coffee. They offer five ranges in Ristretto (25ml), Espresso (40 ml), Lungo (110 ml), Decaffeinated (40 ml and 110 ml) or Flavored (40 ml).
The variations in Nespresso coffee capsules Ristretto range are:
Ristretto Origin – Made from South and Central American Arabicas, it has toasted flavors with cocoa notes and woody undertones.
Ristretto Origin India – A blend of the finest Arabicas with a smidgen of Robusta from Southern India, this full-bodied coffee has hints of spices.
Ristretto Intenso – A strong blend of South and Central American Robustas and Arabicas, the Ristretto Intenso is a full-bodied coffee with a creamy texture and peppery notes.
The variations in Nespresso coffee capsules Espresso range are:
Espresso Origin Brazil: A pure Arabica coffee, it has a mild sweet flavor.
Espresso Leggero: A blend of South American Arabicas and Robusta, it has smooth notes of cocoa and cereal.
Espresso Forte: Exclusively made from South and Central American Arabicas, it has an intensely roasted balance of espresso and fruity notes.
The variations of Nespresso coffee capsules Lungo range are:
Lungo Leggero: Lightly roasted East African, South and Central American Arabicas, with mild notes of jasmine is what makes up this delicious brew.
Lungo Forte: A complex mix of South and Central American Arabicas, this coffee has heavy roasted notes with a slight hint of fruit.
Lungo Origin Guatemala: A mix of Arabica and washed Gourmet Robusta coffee, Lungo Origin Guatemala is smooth and well balanced with dry and malty cereal notes.
The variations of Nespresso coffee capsules in the Decaffeinated range are:
Espresso Decaffeinato: Dark roasted South American Arabicas with a touch of Robusta enhances the cocoa flavors and roasted cereal undertones of this decaffeinated espresso.
Lungo Decaffeinato: This is a slightly more complex blend of separately roasted South American and East African Arabicas. It includes toasted cereal and sweet notes with subtle and floral hints of East African Arabicas.
The variations of Nespresso coffee capsules Flavored range are:
Espresso Vanilla: This silky-flavored coffee is the result of a base of Espresso Forte, which is a complex and heavily-roasted blend of South and Central American Arabicas and a slightly caramelized aroma of vanilla. Espresso Caramel: On a base of Espresso Forte, this complex and intensely roasted blend made from South and Central American Arabicas has the sweetness of caramel.
Here are a few easy and healthy recipe ideas that are both quick to make and light to digest on hot summer days. With very few ingredients, the preparation of these recipes is a breeze. So go on, enjoy these easy, healthy recipes that are brimming with nutrition and taste heavenly too!
Greek Cucumber Rolls
Ingredients (Serves 2)
Directions
This is popular among easy and healthy recipes. Slice cucumber into thin flat strips using a vegetable peeler and arrange them in slices of two on a clean tray. Smear the hummus on top of each slice, then toss some feta cheese, black olives and cut tomatoes on each of the cucumber strips. Squeeze a little lemon juice and sprinkle some finely chopped dill and cilantro. Finally, roll the strips, serve the Greek cucumber rolls and see them being gobbled up by the young and old alike!
Flavorful fettuccine pasta with vegetables
Ingredients (Serves 2)
Directions
Cook the fettuccine pasta according to the directions on the label. In a thick bottomed pan, heat the olive oil and sauté the chopped garlic and shallots. After about a minute or so, add the other vegetables along with salt and toss them gently for a few minutes. The vegetables must cook and be crunchy at the same time. When they are done, add the cooked pasta, Parmesan cheese, and some freshly ground black pepper to it and mix well. Serve this flavorful fettuccine pasta with vegetables for lunch or dinner as a filling, yet light meal.
Sunshine juice
Ingredients (Serves 2)
Direction
Squeeze juice from the oranges and blend the strawberries in a juicer. Then in a pitcher, take the orange juice, strawberry juice, and chilled water together and mix well. Refresh yourself with this yummy sunshine juice with ice cubes on a hot day.