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Lactose Intolerance among children and food substitutes that help

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Lactose Intolerance is a bigger problem than the letters in the word itself. Now this is a condition in which the body has a hard time digesting milk sugar (lactose), a natural sugar found in milk and dairy products.

There is an enzyme called lactase which is produced in the small intestine. This breaks down the sugar lactose present in milk and other dairy products. Kids who are lactose intolerant have less or no production of this enzyme LACTASE.

How will a little baby or a toddler explain that, ‘Mom, I can’t digest your breast feed or the top milk that you are feeding me’. Along with the child it is too much of a challenge firstly for the mother that her child cannot digest milk. Milk is usually the food for first 6 months in any child’s life.

WHAT ARE THE SYMPTOMS

  1. Unexplained crying,
  2. Abdominal/Lower belly pain
  3. Loose or foamy stools/diarrhea
  4. Gurgling sound in the tummy
  5. nausea,
  6. bloating,
  7. flatulence

STEPS TO BE TAKEN

  1. ELIMINATE

Parents should systematically eliminate milk and other dairy products from their child’s diet. Avoidance is the best treatment.

  1. REINTRODUCE

The dairy products like yogurt and cheese can be reintroduced overtime. The symptoms post introduction should be noticed. If there is no problem other milk products and diluted milk can be introduced. If there are negative symptoms then stop immediately.

  1. UNDERSTAND

Some kids can tolerate small amounts of milk products or certain types of milk products without problems while others cannot tolerate even little.

HOW TO MEET THE CALCIUM REQUIREMENTS

A big challenge for people whose kids are lactose-intolerant is learning how to eat to avoid discomfort and to get enough calcium for healthy bones.

Although it is definitely possible for children to get the calcium they need for strong bones without dairy.

Broccoli, brussels sprouts, dried figs, and sardines are among the most calcium-rich non-dairy foods, Other foods that contain good amount of calcium are Tofu, sesame seeds, ragi, almonds, Moong, kidney beans, urad dal, Chana, Amaranth and curry leaves.

Try and add one of these food items in every meal.

LITERAL MILK SUBSTITUTES FOR OVER 6 MONTH OLDS

  • YOGURT

If a child is lactose intolerant, there are chances that he/she is partially intolerant and in some cases may be able to digest yogurt. This is because yogurt has active bacterial cultures and also has less lactose as compared to milk. Yogurt may cause less bloating because much of the lactose has already been broken down by its ‘good’ bacteria.

  • SOY MILK

The immediate option for a child with lactose intolerance is soy milk. Some kids may reject it initially due to its taste but eventually get used to it. Do not opt for the flavoured versions instead go for natural.

However, if your child has a milk allergy which is different from lactose intolerance he or she may also be allergic to soy milk. Avoid using soy milk as a substitute for anyone with a milk allergy.

  • OTHER KINDS OF MILK

Goat, sheep, cow and Buffalo milk doesn’t help a child’s symptom because all milk from mammals contains lactose. However, for kids who don’t enjoy drinking soy milk there are some more options. Almond milk, which is loaded with magnesium and vitamin E. Rice milk, has almost no saturated fat and plenty of vitamin B12. Coconut milk, tastes creamy like cow’s milk. Other vegetable milks include oat and cashew. The only drawback is that these milks don’t work well with cooking.

·         CHEESE

Fermented cheeses have less lactose than other dairy products so a child may be able to tolerate them. It is a very good source of calcium and protein as well.  Examples of hard or aged cheeses that are low in lactose are Swiss, Parmesan, and blue cheese. Now days, it is easy to find these cheese in metro cities.

INFANTS

For infants with lactose intolerance, formulas that contain no lactose can be used. Similac is an example of a milk-based formula that contains corn-syrup solids rather than lactose as its carbohydrate calorie source. Many soy-protein formulas also do not contain lactose and are suitable for lactose intolerant infants.

HIDDEN LACTOSE FOODS-WATCHOUT

If the child craves for ice cream parents generally substitute with sherbet. Ready-made sherbet does contain some dairy, but it’s a low-lactose food, Sherbet is a good example of a hidden source of lactose because you probably don’t think of it as a dairy product.

Other hidden sources of lactose include ready to eat soups, salad dressings, and processed breakfast foods. There is always a way out. A child can grow very normally without having milk in his/her diet. A mother will just have to substitute by providing foods rich in proteins and calcium that can completely substitute milk.

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Shake off the salt habit!

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My food won’t taste good at all if I don’t add salt to it. Salt has become a habit to such an extent that we not only use it while cooking but add extra from the top too. We need salt for enhancing our fruits’ tastes too. Surprising isn’t it??

Salt namely Sodium chloride contains 40% of sodium in it. We add this salt to most of our foods/recipes and thus it is considered to be the major source of sodium to our body. Also the sodium we are talking about is not completely bad the way it’s being projected. Sodium also performs some important functions in our body like regulating the nerves and muscles, controlling the blood pressure and thus the sodium concentrations need to be carefully controlled by the body. Most of us consume far more sodium than what our body would actually need. This excess sodium causes the body to retain too much water in the blood vessels which causes a rise in the blood pressure thereby increasing the risk of heart disease, kidney disease and even stroke.

Our daily limit of sodium consumption per day is given as 2300 mg which is actually completed by 1 teaspoon of our table salt itself. Surprised?

Now give a thought to how much salt and thereby sodium are we consuming!!

So are you thinking that you don’t really consume that much of salt specially because you don’t sprinkle salt from top or not even add much to your daily food?

Research in fact shows that 75% of salt or more precisely sodium comes from the processed and preserved foods that we consume on a daily basis which we might not even consider to be really overly salty.

One vegetable wrap with loads of cheese, tomato sauce and mayonnaise in it can give you sodium for next 7 days. Thus, this is the extra sodium you consume in addition to any extra salt to your food at home.

Solution for this is not of course cutting all sodium/salt out of your diet but let’s try to strike a chord somewhere in the middle.

Here is a salt check and a few tips to help us to cut down our salt intake and thereby our sodium intake too.

  1. Cut down your all obviously salty foods like salted nuts, fried moong dal, farsan, chips, powders, cheese, pickles, sauces, dry fruits, dry fish etc.
  2. Look out for the hidden sources of sodium and salt. Baked items, breads, whole bread too, biscuits, breakfast cereals even if they are sweet, stir in masalas, table sauces, soup powders, tinned fruits, vegetables, canned juices, frozen patties, parathas, nuggets, sausages contain loads of sodium and should be restricted as much possible. It is not always sodium chloride but it can be other salts of sodium like citrate, sorbitrate, glutamate, benzoate, carbonate, bicarbonate etc. MSG or monosodium glutamate present in soya sauce, schezwan and chilli sauce – the main sauces in our Chinese version foods is again extremely salty a very high source of sodium.
  3. Try to google for the preservatives- the E- series- you will be surprised to see that almost many salts of sodium are used for your favorite foods.
  4. Buy fresh foods like vegetables, fruits, cereals, pulses and not their remix version.Try to obtain the goodness of cereal from the wholegrain s instead of breads and pastries. Natural foods contain far less sodium than the preserved ones. Start eating the fresh homemade food. Use healthy cooking methods.
  5. Instead of salt, use herbs, spices to season your cooking. Lime juice, tamarind, kokam, vinegar, garlic, black pepper, and cinnamon help to add the flavor. Try making different marinade and spicy rubs to add flavor to your foods instead of plain salt.
  6. Taste your food before adding the entire quantity of salt you plan to add.
  7. Take the salt off your dining table. If you have to always go and get your salt you tend not to bother to get it. You can cut down your salt by adding less to your food slowly day by day. Research suggests that if salt is decreased very slowly it is not even realized.

So finally next time if you forget to add salt in your vegetable, stop yourself from adding extra salt and instead try eating the vegetable just without salt. Initially you may find it difficult. But soon you may realize that what tastes now is the original taste of the vegetable and the spices or herbs that you have added to it. It might prove to be a pleasant surprise to your taste buds too. This effort needs to be taken from our side as we all are aware that excess salt consumption can act as a silent killer in the body.

 

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10 Healthy Lunch Ideas

Healthy Lunch Ideas for Kids at Home copy

Lunch box….. The big question always is what do I pack today for lunch? Whether it is packing lunch for your own self or for your kid is a perennial challenge. By the time noon rolls in, it is very easy for us to head to the nearest eatery. Constant splurging of money on restaurant food which we can make at home for lesser costs and healthier too ends up as a tedious task apart from getting boring.

How can one keep their lunch tasting good day after day? How can one have mouth watering food and stick to their diet too? How can one be hero of their kids by winning their hearts with innovative and yet healthy recipes?

Here are 10 healthy lunch ideas, where health meets ease, losing weight become interesting and kids will love you for having new meals in their tiffin box everyday!! 

1) Sandwiches and Wraps:

The simplest meal, one can ever make. Nutrition packed between two slices of bread, make sandwich a wholesome meal. One can make sandwich a complete meal by adding various elements to it. Veggies of your choice will give you ample of fibre and protein can be derived by adding grilled chicken or scrambled or poached egg to it. Vegetarians can opt for cottage cheese for their protein quota!

Wraps too are good option, when we are running out of time. One can make a wrap healthy by opting for healthier base like wheat base or ragi or multi grain base.

2) Salads:

When one thinks about salads and to most of us, salad is one of the most boring foods treated as side dish. But, if some dash of creativity is added to it, then a salad can be one of the most interesting and a wholesome meal!

Various experiments can be done with the salad, especially with the veggies in it. One can stick to classic salads, made of carrots, cucumber, onion, tomato. Or can go exotic by adding vegetables like broccoli, red cabbbage, zuccini, mushrooms, cherry tomotoes, baby spinach, avacado etc. One can always make it interesting by adding a zest to it with salad dressings. But, be cautious here as it can be fattening too, if mayonniese is added.

One can make it a whole meal by adding cottage cheese, grilled chicken, poached or boiled eggs to the salad. 

3) South Indian meal fare:

South Indian style meal can never go out of fashion! It is one of healthy and quick meal to prepare and is favourite of every second Indian!

Stick to the classic choice of white idli, paper dosa, masala dosa, rava dosa or one can opt for healthier verisons of the dosas and Idli’s!! Instead of classic rice and urad dal combination, one can have idli or dosa made of ragi or oats. One can make it colorful by adding different veggies to it or simply can add a paste of spinach or dill leaves to the batter.

Don’t forget to have a sambar by your side, as it is your protein dose which should be taken with the main meal!

4) Soups:

Looking for something piping hot to moisten your throat? What can be the better option than the soup!! Soup is always considered as a starter. But, now this starter can also be taken as a main course, if made healthy changes to it! Classic soup can be given a wholesome twist by adding fresh vegetables to it. To get the more nutrition, one can change the trend of having clear broth and go for thicker soup instead.

But, beware of those packed soup. It is best to avoid them, as preservatives is been used and to get the thicker consistency, corn starch is generally added to the soup.

5) Parathas and Theplas:

Yet another easy, quick and healthy option we can have on our platter for lunch. One can make stuffed parathas, more full of fibre and rich in protein by adding vegetables and cottage cheese to it. Give a miss to a classic Aloo paratha this time, and make parathas more tempting and healthy by adding vegetables like carrot, peas, cauliflower, brinjal, cabbege etc.

One can combine methi or palak theplas with thick curd to make a healthy and balanced meal.

6) Try something new:

If you have some time to use little imagination, then here are few quickies for you. Most of us are aware of Quinoa by now. How about having this high on protein meal for our lunch? We can make this cereal healthy and wholesome by throwing in some vegetables to it. Same can be applied to Daliya (broken wheat) as well as for red and brown rice.

Veggies will add fibre to it and cottage cheese or chicken or egg piece or even curd aside to suffice the protein requirement of the lunch. 

7) While eating out:

Not necessary it has to be packed or home cooked for us every day for lunch. There will be days, when we have a party thrown by an office colleague, or you are the one who is giving the party or sometimes, we can be in no mood to cook food for ourselves and wishing to simply eat out!!

Start your meals with some sumptuous healthy starters like grilled or tandoor chicken or fish platter, Paneer and baby corn tikka or order for a Mediterranean platter that contains hummus and pita bread.

Sizzlers could also be a good option to start your meals with. Order varieties of starters so that your stomach will be half filled with the starter and will have less place for typical Indian main course meal.

8) Some innovations with your kids tiffin box:

Let’s face it. It is a universal question for every mom who prepares a lunch box for their kids!! What new and healthy can be packed which balances taste and the nutrition. We can pack everything from sandwich to wraps to bread omlete to parartha or even muffins and pastries!

Make sure we add some quirky twist to their meals which will simply WOW them and make them finish the entire tiffin!! Apply ideas like making cartoon faces over sandwich or paratha by using eggs, olives, carrots etc. Use the not-so-favorite-vegetable of your kids in such way, that they will unknowingly or consciously make an effort to eat it.

But, also keep in mind, that their meals should consist of each major element like carbs and protein, in ample amounts.

9) Something for calorie watchers too!

“I am on diet, I can’t have tasty food”. Say bye bye to this thought and make your lunch sumptuous by adding zest to it. Give classic recipes a healthy twist by adding your own ideas.

Heard of vegetable smoothies? Go wild over your ideas by adding your fav vegetable to the mixer and blend it to a thicker juice. Don’t go for straining and you can drink your vegetables!!

One can always stick to salads, soups etc. But, you can make the boring weight loss interesting by making the meals interesting with new ideas!

10) Go Traditional:

Nothing can replace classic dal chawal thali to any continental meal!! It has everything, right from carbs (rice) to protein (dal) to Vegetables (fibre) to chapati (complex carbs). Our typical Indian thali is actually a wholesome meal. Rather than going gung-ho about eating rice, we simply can enjoy rice by watching our portions. Make sure your vegetables are tossed in least amount of oil. No extra oil goes on chapati. If we keep these things in our mind then we are sorted.

I think I have shared enough of options with you to be a hero of your family! So, go ahead and indulge in some of the most delicious yet healthy food!

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The Power of food – the powerful immune system

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The most dreaded cold and cough keeps visiting us often like our friends do. They are more prevalent in some seasons than the rest. Malaria, Typhoid, Influenza, flu are some more diseases that also play havoc in our child’s life.

Low or weak immunity is one big reason that most fall victim to such diseases. Immune-boosting nourishment can help a lot and increase your child’s resistance to fight the disease which no other medicine in the world can do. A sturdy immune system lets your child develop intellectually, physically and emotionally.

One doesn’t need to especially go purchase these foodstuffs but can be made accessible in your kitchen garden.

Why choosing food over medicine is so important.

Food has innumerable properties like antibacterial, anti-infective, analgesic and antibiotic. These properties in food will keep diseases at bay without harming your internal organs.

Your body identifies food and will accept it readily and provide you its benefits. Whereas drugs are foreign substances which your body takes time to identify and in turn harms your natural immunity. This affects your child’s body system negatively over a period of time.

Make your own cough, cold and fever syrup

COLD AND COUGH

2 tsp ginger juice + 2 tsp honey + 1 pinch turmeric + 1 pinch Salt + juice of 1 lemon + 1 tsp glycerin.

Mix them all together and give 1 tsp after every 2 hrs.

FEVER

25 raisins soaked in half a cup of water + juice of ½ lemon

Crush the raisins into the water and strain. Add the lemon juice to the water and drink twice a day.

Everyday foods that will increase immunity

Fruits and vegetables: All citrus fruits, strawberries, Grapefruit, watermelon, grapes, cauliflower, carrots, bell peppers, broccoli, spinach, sweet potatoes, Mushrooms and Methi leaves.

Milk and milk products: Yogurt.

Cereals and Pulses: Oats, barley and whole grains, sprouts.

Meat, Fish and Egg: Chicken soup, Egg yolk, fish and beef.

Others: Garlic, ginger, cinnamon, Tulsi leaves, Turmeric

Other things that help

Boost your child’s sleep time.

Breast feed your baby.

If your child gets sick discard the old tooth brush.

Engage your child in some outdoor activity daily.

Make sure your child washes hand before meals.

Health is imperative to one and all; be it a child or an adult. A powerful and sturdy immune system will lay the foundation for better future, growth and development.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]