What Should be Healthy Snacks For School Going Children

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Puja Sharma Vasisht

What Should be Healthy Snacks For School Going Children?

Puja Sharma Vasisht, Nutrition Expert


Sep 17, 2018 | 11 : 00 AM to 12 : 00 PM

Whether your child is at home or at school, at the growing age s/he needs nutrition dense food? Know some healthy snacks that help your child to gain nutrition for his/her optimum mental and physical development.



LIVE CHAT with our award-winning nutritionist Puja Vasisht, and know what should be healthy snacks for school going children?


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What's t hemoglobin range in 9month pregnancy

What's t hemoglobin range in 9month pregnancy

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Puja Sharma Vasisht
Hi Smitha, though your gynaecologist can confirm the exact range, it is generally around 11-13 2018-09-17 11:01:10
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my child only likes Chapati ...he dont eat rice at all. and he dont eat any fruits. in what way i ca....

my child only likes Chapati ...he dont eat rice at all. and he dont eat any fruits. in what way i can improve his nutrients intake. he is 3.5 yrs old.

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Puja Sharma Vasisht
Hi Snehal, chapatti and rice are both cereals. So if the child is having chapatti, it does not make much difference to the nutrient intake 2018-09-17 11:03:20
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Puja Sharma Vasisht
However, you may try giving rice in different forms like pulao, poha, khichri, idli, dosa etc. 2018-09-17 11:04:04
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Puja Sharma Vasisht
For his fruit intake, try combining fruits with other foods like fruit milk shake as in mango/banana/cheeku shake. Ypu may add it to desserts like fruit custard/cake/kheer 2018-09-17 11:05:09
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Puja Sharma Vasisht
You can also encourage the child to eat fruits, by eating them yourself, in front of him. Fruits can also be cut in different shapes like star, ball, slice, cubes to make it visually appealing for your son. 2018-09-17 11:06:37
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Puja Sharma Vasisht
You can also make chutney, preserves, jam of seasonal fruits and use it as spread on his chapatti. 2018-09-17 11:09:12
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My daughter is 5yrs. old, she dosn't likes eating any vegetable, just loves eating paneer, or fried....

My daughter is 5yrs. old, she dosn't likes eating any vegetable, just loves eating paneer, or fried things, can u suggest me some good nutrious food for her???

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Puja Sharma Vasisht
Hi Prietam, You can try these tips to help in your daughter's vegetable intake Boil and mash vegetables like spinach, beetroot, pumpkin, carrot etc. Add their puree to get different coloured pasta, chapatti, parantrha, rice, idli which makes it attractive for your child. 2018-09-17 11:13:11
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Puja Sharma Vasisht
If your little one is found of pizza, macaroni, burgers, sandwiches etc, add a lot of veggies to these. You can add red, yellow coloured peppers, olives, steamed broccoli, zucchini, tomatoes, cucumber, carrot to these. 2018-09-17 11:17:08
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Puja Sharma Vasisht
Different vegetables like zucchini, carrot, squash, beetroot, broccoli, spinach can be used as dips/sauces. Blenderise the vegetables and they can be added to puree of tomato, onion, garlic. Add olive oil/vinegar/hung curd. These can be used as dips for paneer, garlic breads or a spread for kathi, pizza, sandwich or whatever they like. 2018-09-17 11:18:17
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Puja Sharma Vasisht
By eating more vegetables yourself, you set an example for your child to follow. Include more veggies in your own diet, be it curries, soups or salads, eat more vegetables to make your child eat more. 2018-09-17 11:23:05
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my daughter is 5.doesnt eat vegetables. pl tell me something that can b healthy fr her? my son i....

my daughter is 5.doesnt eat vegetables. pl tell me something that can b healthy fr her? my son is overwt n is 16.5 yrs.doesnt do physical activity. .hw can I control his wt also wat shd b min quantity of chapati. ..fr him.he is 77kgs n5.3 in ht...also my daughter is underwt by 4kgs min.we r vegetarian

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Puja Sharma Vasisht
Hi Dr Monika, For your daughter, if she loves to have sweet treats give vegetables in those too. Ice creams, kheers, cupcakes, halwas can be made with vegetables like pumpkin, bottle gourd (ghia),carrots, green peas, potatoes, sweet potatoes. 2018-09-17 11:24:23
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Puja Sharma Vasisht
Instead of offering veggies in a usual way, present them to your child in an attractive way. Cut vegetables in different shapes like star, crescent of moon, sticks etc. While giving staples to your child get creative. Instead of giving regular chapatti with vegetable, spread a layer of dip/ketchup on chapatti and put different shaped vegetables. This can be done with tortillas too. 2018-09-17 11:26:56
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Puja Sharma Vasisht
. Boil and mash vegetables like spinach, beetroot, pumpkin, carrot etc. Add their puree to get different coloured pasta, chapatti, parantrha, rice, idli which makes it attractive for your child. 2018-09-17 11:29:06
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Puja Sharma Vasisht
For her weight gain Increase intake of dals/legumes, eggs (hard boiled/ omlette /fried etc. ) Use whole milk and its products like curd, paneer, cheese, buttermilk etc. You may give these as fruit shakes/ fruit lassi. Paneer/cheese can be added to their roti/sandwich/dosa/uttapam/pasta etc. Give more of fruits like mango, banana, cheeku,litchi, grapes, dates. These may be added to their milkshakes as well. Give more of potato, sweet potato, colocassia, yam besides other vegetables. Nuts like walnuts, almonds, peanuts and dried fruits like raisins, currants, dried apricot. 2018-09-17 11:31:58
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Puja Sharma Vasisht
For your son, you need to restrict his fat/oil/ghee, sugar, sweets intake. Encourage the child to be more active in sports, games and exercises. 2018-09-17 11:33:03
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Puja Sharma Vasisht
He should be taken to a weightloss consultant for advice and proper diet planning. 2018-09-17 11:33:30
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my son 2years old is very lean.he doesnt eat much food.he eat finger foods like chocolates.snacks p....

my son 2years old is very lean.he doesnt eat much food.he eat finger foods like chocolates.snacks pakoda and eat runs away aftr seeing rice....we try differrnt varities like veg fried rice,chucken biryani,tamirind rice,l emon rice,dhadhi rice,roti,paratha he eats very little and leaves off.wr make him play and make him to eat. still he is nt growing weight.h e is just 12kg.very leans but he is very active and smart in development and he doesnt speak two eords.he says mama nanna dadhi car babhi etc dats it.pls help me in dis issue

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Puja Sharma Vasisht
Hi Ravi, the weight of your son is not that low. For a two years old boy it is around 12-13 kg only. Children in this age are fussy and reluctant to try new foods. 2018-09-17 11:37:27
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Puja Sharma Vasisht
You need make eating joyful and pleasant experience for him. Make him sit with family to have meals. Keep appropriate gap, to ensure hunger of least 3-4 hours between his meals. Allocate fixed time for his meals. 2018-09-17 11:39:16
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Puja Sharma Vasisht
Start with some of his favourite food (whatever he likes) and try and serve in an attractive manner. Use different coloured foods. You may weave a story around food item, like a round tomato as a ball or a make a stool of 2-3 biscuits and something is sitting and falling from it. You can even make him have his meals with other children of same age group, be it neighbours, friends or cousins once in a while. 2018-09-17 11:42:37
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Puja Sharma Vasisht
You can make snacks healthier by using whole grain flour, vegetables & fruits. Try & make regular food interesting like chapatti veggies as Kathi roll or vegetables, cheese/shredded chicken spread over roti with ketchup. Give variety your child in foods. 2018-09-17 11:45:23
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my daughter is 3.10 years.Her weight is 14 kg. Till now she eats only finger foods like chocolate ,e....

my daughter is 3.10 years.Her weight is 14 kg. Till now she eats only finger foods like chocolate ,egg omlete, biscuit juice. Till now she speaks only few sentences .But she is active .

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Puja Sharma Vasisht
Hi Milirani, you should start with three meal pattern, i.e. breakfast, lunch and dinner along with snacks. 2018-09-17 11:47:55
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Puja Sharma Vasisht
For that, you can make the child sit in a comfortable chair along with other family members for the meal times. Serve little food in her plate, which the child can handle herself and eat. Include her favourite foods, give variety of foods, and make her have her meals with family. This would encourage her to eat on her own. You can also try serving her little portion of food, in attractive bowl, plates etc. 2018-09-17 11:49:05
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Puja Sharma Vasisht
Then you can offer her chapattis in roll form or small bites. You can also try giving some gravy/dal/curd with chapatti to make it easier to chew. Try & make regular food interesting like chapatti veggies as Kathi roll or vegetables, cheese/shredded chicken spread over roti with ketchup. 2018-09-17 11:50:32
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Hello Puja, My 3.5 yr old son doesn't like to eat fruits at all. Could you guide how can we supplem....

Hello Puja, My 3.5 yr old son doesn't like to eat fruits at all. Could you guide how can we supplement the required nutritional intake. What are the alternatives?

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Puja Sharma Vasisht
Hi Vidyadhar, If your child refuses to take fresh fruit juice/ eat one whole, you can freeze the juice of fruit in ice trays. Put these to flavor their water. Alternatively, crush the ice make a ice candy/lolly and pour the real juice to flavor and colour it. Citrus fruits like sweet limes, lemons, oranges or grapefruits can be used for this. 2018-09-17 11:51:37
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Puja Sharma Vasisht
Breakfast is the time when one includes a fruit too to balance it. Chopped/cooked fruits (apple, strawberries, banana, cherries, blue berries) can be added to porridges like oats, dalia or any ready to eat breakfast cereal. One can make a pancake and add chopped fruit to it and roll it. Children would like this fruity variation in the mornings. 2018-09-17 11:51:56
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Puja Sharma Vasisht
Smoothies/Shakes of different fruits along with yogurt/milk/ nuts can be made for breakfast times or evenings. Fruits like banana, strawberries, blue berries, kiwis, peaches, mango or any fruit your little one prefers can be used. 2018-09-17 11:53:54
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Puja Sharma Vasisht
Fruits and vegetables are food groups, which provide vitamins, minerals and antioxidants. If the child is really reluctant to have fruits, concentrate on vegetables and keep trying the given suggestions. 2018-09-17 11:55:04
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hi ....my don is one month old....but he does green colour stool....there will be mucus and watery......

hi ....my don is one month old....but he does green colour stool....there will be mucus and watery....in a day he does 6 to 7 ....is there any fault in my breast milk.....shoud i drink only warm water only....please suggest me wt can be done

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Puja Sharma Vasisht
Hi Mariyam,infants pass green coloured, watery and mucous filled stools only. Do not worry. 2018-09-17 11:56:10
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Puja Sharma Vasisht
You may drink warm water and also, zeera/ajwain water, soups, buttermilk, egg nog, milk to futher aid in lactation. 2018-09-17 11:57:11

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