Summer do’s and don’ts for to-be-mothers

Pregnancy is one of the most beautiful phases of a woman’s life. The feeling of nurturing a new life is priceless. But pregnancy comes with its own set of issues. And a harsh summer season just adds to your woes.
During pregnancy, your body temperature is slightly higher than normal due to the increased blood volume. The heat and the humidity further add to your discomfort. Here are a few guidelines to sail comfortably through the summer season during your pregnancy.



  • Stay hydrated: This is the most crucial thing to do in summers. During pregnancy, you are unable to eat or drink much due to the pressure on your stomach. Hence, keep sipping water continuously to stay hydrated. You can also go for homemade flavoured water. Other beverages like nimbu paani (fresh lime water), chaas (buttermilk) and aam panna also help you with hydration.
  • Eat fresh fruits and vegetables: Fresh and seasonal fruits and vegetables provide you with the necessary nutrients required during each season. Fruits and vegetables like watermelon, muskmelon, cucumber, tomatoes, plums etc. are full of moisture and nutrients. Have them regularly.
  • Slather on the sunscreen: The high level of estrogen in your body during pregnancy makes you more susceptible to dark patches of skin called melasma. So, slather on the sunscreen to prevent such patches from appearing on your skin.
  • Choose safer sandals: I know that flip-flops seem like the ultimate footwear for hot summers. But they are the worst footwear to wear during pregnancy because they don’t offer any arch support. During pregnancy, you are carrying extra weight which puts pressure on your feet. So opt for comfortable footwear which offers good arch support.
  • Wear breathable fabrics: Wear light weight and breathable fabrics like cotton and mulmul. These help you to keep cool.
  • Stay cool: It is imperative to stay cool during this time. If you are a swimmer, go ahead and indulge in a cooling swim. Carry facial mists with you to spray on. This will instantly refresh and cool you. You can carry a spritzer filled with rose water for a refreshing feeling. You can carry wet tissues with you too.
  • Summer proof your office space: Stock things like extra water bottle, some healthy snacks and a hand fan maybe. Also keep a pair of your most comfortable shoes handy in office. Have a good cushion to support your back. Whenever you get time, try and elevate your feet for some time.
  • Exercise at cooler times during the day: Exercising during the hot time of the day can increase your discomfort.
  • Pamper yourself: Look your best during pregnancy. Go for your regular facials, manicure, pedicure or head massage. Avoid any kind of chemical treatments though.
  • Relax and rest: It is very important to lie down and rest during the day.
  • Stay happy: Happy mom equals to happy baby. The heat and the humidity along with your hormones tend to make you irritable. Try and indulge in relaxing and calming activities that make you happy.


  • Don’t wear constrictive clothing: Too tight clothes will make you very uncomfortable and sweaty.
  • Avoid sodium: Avoid packaged and salty food. The excess sodium in these will lead to water retention and swelling in the body.
  • Stay away from too much sugar: Avoid too much sugar in any form. Stay away from sweets, bakery products and packaged juices.
  • Don’t eat for two: This myth of eating for two has long been busted. Yes, you do need extra calories, but you don’t have to double your intake. Have nutrient dense food and focus on nutrition more than calories.
  • Don’t go out in the sun during the mid day: The sun during the mid day is quite harsh and hence it is better to be avoided.
  • Don’t take any diuretic: Diuretics lead to a loss of many important electrolytes from the body. Hence, don’t take them unless suggested by your doctor.
  • Don’t stress: Stress is bad for you and your baby. So stay away from it.
  • Don’t take any medication on your own: Consult your doctor before consuming any medicine or even before using any topical creams.
  • Don’t compare: Each pregnancy is different, hence don’t compare your pregnancy with anybody else’s. This will give you undue stress.

Hope these pointers will help you sail through the summer like a song!

Stay healthy, Stay happy 

About Sarika:


Sarika is a diet and lifestyle consultant. She is very passionate about health and loves to help people be healthy the right way! She consults both online and offline. She is an avid blogger who writes informative articles about diet, nutrition and healthy recipes.

Baby Milestones – first 3 months of the baby!

Parenting is an art and one can never stop learning. The days and nights are upside down. There will suddenly be a lot of changes in your life and above all the tiny one’s alien yelling language that you don’t understand. Yes, that’s when you know that your little one has arrived!

After 9 months being a roller-coaster ride for you emotional and physically, your baby finally comes home!

Are you ready for this rollercoaster ride? Maybe, maybe not.

Here’s what you can expect for the next 3 months –

Your baby’s first smile

The first three months of your little munchkin’s life is all about eating, sleeping, pooping and a lot of crying (which you will take time to adjust to). During this period of time, your baby will be trying to understand your actions and may respond by making silly sounds which is one of the many firsts you will experience! If you are one of the lucky mothers, the bonus reaction of your little one is a smile to you which surely will make your day!


Your baby will be curled up in one position

After making your womb his/her home for 9 months, your newborn is going to be curled up in one position. It’s fine if your baby has a curved spine in the beginning, its bones are all soft for now. This is perfectly normal. In no time you will see your little one stretching his/her body.


Your baby’s first blinks

Your baby’s vision is not completely developed when he/she is born. All new parents need to get ready during the 3rd week of parenthood, as your baby will be able to recognize your face. At this time your baby can see at a distance of 8-12 inches. Blinking is caused due to dry eyes, babies often do not blink much due to their eyes remains shut for a longer time as they sleep more during their initial days. Also, the baby’s vision takes time to develop. Their first view of the world is indistinct and only in shades of gray. By the 6th week, the baby might surprise you with an adorable smile!


Your baby opens and shuts his/her hands

For an initial few weeks your baby has no idea about the existence of hands attached to its body. The sooner your little munchkin realizes it, he is going to be fascinated when they accidently come into view. It is a cute sight to see your little one getting excited while playing with his/her own hand. You can try to examine your baby by giving him/her a rattle and see if he/she grips it.


Your baby gobbles its finger as a milk bottle

After a good 10 weeks, your baby starts to find a comfort from sucking on its thumb or fingers. There is no problem in that, but you should make sure not to make it a habit for your little sweetheart.

Your baby will be sleeping for a longer period

Over a period of time, your little one will gain several kilograms and will be sleeping for a good 3 to 5 hours in the day as well. Although, he/she may still wake you up at midnight when he/she is hungry. This will usually occur in the third month. Most of the babies seem to lose the ability to roll onto their sides independently within the first month. Usually, babies start turning after the 3rd month.


All said and done, the first three months of parenthood are very challenging, no matter how much help you have or how prepared you think you are. But again, it is the most beautiful and special time in your life.


The importance of consuming Folic Acid during pregnancy

What is Folic Acid?

Folate and folic acid are forms of a water-soluble B vitamin. Folate occurs naturally in food, and folic acid is the synthetic form of this vitamin.

Where is it found?

Foods that are naturally high in folate include leafy vegetables (such as spinach, broccoli, and lettuce), okra, asparagus, fruits (such as bananas, melons, and lemons) beans, yeast, mushrooms, meat (such as beef liver and kidney), orange juice, and tomato juice.

Image result for folic acid vegetables and fruits

 Benefits of Folic Acid

Folic acid is used for preventing and treating low blood levels of folate (folate deficiency), as well as its complications, including “tired blood” (anemia) and the inability of the bowel to absorb nutrients properly. Folic acid is also used for other conditions commonly associated with folate deficiency, including ulcerative colitis, liver disease, alcoholism, and kidney dialysis.

Folic acid is used for memory loss, Alzheimer’s disease, age-related hearing loss, preventing the eye disease age-related macular degeneration (AMD), reducing signs of aging, weak bones (osteoporosis), jumpy legs (restless leg syndrome), sleep problems, depression, nerve pain, muscle pain, AIDS, a skin disease called vitiligo, and an inherited disease called Fragile-X syndrome. It is also used for reducing harmful side effects of treatment with the medications lometrexol and methotrexate. Some doctors recommend to apply folic aciddirectly to the gum for treating gum infections.

Importance of Folic Acid before and during pregnancy

If you’re pregnant or might become pregnant, it’s critically important to get enough folic acid, the synthetic form of vitamin B9, also known as folate. Women who are pregnant or might become pregnant must take folic acid to prevent miscarriage and “neural tube defects,” birth defects such as spina bifida that occur when the fetus’s spine and back do not close during development.

Image result for folic acid pregnancy

 How much folic acid you need?

To reduce your baby’s risk of developing a neural tube defect, experts recommend that you take 400 micrograms (mcg) of folic acid a day, beginning at least a month before you start trying to get pregnant. Don’t take more than 1,000 mcg per day of folic acid unless your healthcare provider advises you to. This is particularly important if you are a vegetarian. Vegans are at risk of being deficient in vitamin B12 and taking too much folic acid would make it hard to diagnose that deficiency.

Is the supplement recommended?

Yes. Many authorities, including FOGSI, ACOG and the March of Dimes, recommend that all women of childbearing age take a multivitamin with folic acid or a folic acid supplement every single day

Signs of a folic acid deficiency

The signs of folic acid deficiency can be subtle. You may have diarrhea, anemia, loss of appetite, and weight loss, as well as weakness, a sore tongue, headaches, heart palpitations, and irritability.

If you’re only mildly deficient, you may not notice any symptoms at all, but you won’t be getting the optimal amount for your baby’s early embryonic development.


Movies to watch this holiday season

You’re probably eating, sleeping and reading everything related to pregnancy all day long.

So why not do something different for a bit? What better way than spending time watching movies? So here are 6 beautiful movies that will not only prepare you for motherhood but also give you that much needed me-time. They are fun and relaxing to watch and we can’t think of a better way for you to welcome this New Year at home!

What to Expect When You Are Expecting.

The most obvious pick for pregnant women, this holiday season. It follows the lives of six women who are having a baby, including Jennifer Lopez and Cameron Diaz. This movie covers all the pregnancy problems that are possibly out there. It also fun to watch and you can relate to it.



She’s Having a Baby.

This might be an old movie from 1988 but this rom-com is a ‘must watch’. After all, you have Kevin Bacon playing the lead. It follows the life of a happy couple who is a bit unprepared for the reality of parenthood. Enjoy this one with a tub of ice-cream!


Raising Arizona

If you just want to sit back and laugh, you should definitely pick this one! This movie is about a couple that can’t get pregnant. When they see the chance, they steal one of a rich man’s quintuplets. Who needs five babies anyway? Right? And as you can predict, drama and hilarity ensue, making their life more complicated than they thought it could get.


Finding Nemo

A Disney movie has to be on your list and this universally acclaimed one should be THE one! ‘Finding Nemo’ shows the beautiful relationship between a father and son, as the former swims through the ocean looking for his lost son.  Enjoy the emotional roller-coaster with these two as they fight all odds to be reunited!


Salaam Namaste

One of the top pregnancy movie in Bollywood is ‘Salaam Namaste’ starring Preity Zinta and Saif Ali Khan as the lead pair. The movie deals with two Indians in a live in relationship in Australia which ends up in an unplanned pregnancy. The movie is fun, dramatic and also has some incredibly catchy songs!


Knocked up

Katherine Heigl and Seth Rogen’s PG- 13 movie- ‘Knocked Up’ would be the slightly raunchier movie on our list. This hilarious movie follows the story of a very incompatible and unlikely pair that have a one night stand and end up with an unplanned pregnancy. Watch how they maneuver through the hilariously unexpected situation and come out stronger in the end!6


So sit back and enjoy these movies with your spouse or by yourself and have an educational, yet enjoyable holiday! Don’t forget to keep a tub of popcorn ready!

Everything you need to know about your Third Trimester

After passing through the first and second trimester stages, you would now like to know what to expect in the third trimester. You might feel that your belly can’t get any bigger but it will get bigger all through your third trimester. So, here is all that you need to know about your third trimester.

The third trimester of your pregnancy is from week 28 to week 40, which is usually 7-9 months. The feelings during this trimester tends to vary from nervousness to excitement about the baby coming.

Here is a week by week guide to your third trimester pregnancy.

Week Twenty Eight

By this week, your baby weighs nearly over 1 kilogram. At about this time, your baby can open his/ her eyes and turn his head. His fat layers are forming and his new shiny fingernails appear. At this stage, you will be nervous and excited about the baby. Start selecting possible baby names and begin planning the baby’s arrival!

Week Twenty Nine

Your baby’s head is getting bigger, and brain growth is very rapid at this time. Nearly all babies react to sound by the 30th week. During this time, your baby needs the maximum amount of nutrients and so you need to eat a large amount of protein, Vitamin C and calcium. In this week, the baby’s skeleton hardens even more and the brain, muscles, and lungs continue to mature.

Week Thirty

While your baby may soon slow up growing, but only in length. He/she will continue to gain weight until he or she is born. In this week, your baby continues to open and shut his eyes. As you and the baby continue to grow, don’t be worried if you feel breathless. This is because, as the baby is growing your uterus is pressing against your diaphragm.

Week Thirty One

You may notice lesser moments of your baby in your tummy. The baby is growing and does not have enough space to move. You’ve probably gained about 2 kilograms this month. Gaining weight is normal during this time.


Week Thirty Two

Your little one’s lungs won’t be fully developed until just before birth. The baby when awake will be practising all necessary skills like breathing, kicking and sucking. Some babies have a crown of hair already, others have only a few wisps. In this week, your body begins to start prepping for delivery by flexing its muscles. If you feel your uterus bunching or hardening periodically, those are Braxton Hicks contractions. These are like a pre-labor rehearsal before the real moment.

Week Thirty Three

Your baby should already be getting ready for delivery by turning upside-down i.e. his head should be pointing down for a normal delivery.  Your doctor will be paying careful attention to your baby’s position in the coming weeks. Keep visiting your doctor regularly.

Week Thirty Four

Your baby is getting rounder as she/he will need the fat layers later to regulate the body temperature. If you don’t already talk to your baby, this is a good time to start. If you’ve been nervous about going into premature labour, you’ll be happy to know that most babies born at week 34- 35 and can survive outside the womb.

Week Thirty Five

By this week the wall of your uterus and your abdomen stretch thinner and let in more light for your baby.  Also, your baby will begin to develop daily activity cycles. This week, your little one is now sporting fingernails and has a fully developed pair of kidneys.

Week Thirty Six

You may begin to feel an increased pressure in your lower abdomen and notice that your baby is gradually dropping. This is called lightening or engagement, and your lungs and stomach will finally get a chance to stretch out a little.

Week Thirty Seven

By this week, many babies now have a full head of hair, with locks around one inch long. But don’t be surprised if his or her hair isn’t the same colour as yours.

Week Thirty Eight

Babies at week 38 weigh about 3 Kgs and continue to build the fat stores that will help regulate body temperature after birth. Your little one’s organ systems are fully developed and in place, but the lungs will be last to reach maturity.

Week Thirty Nine

Your baby has reached full term this week and is waiting to greet the world! If your water breaks, call your healthcare provider immediately.



Here are a few common experiences that you go through during your third trimester:

  1. Craving or eating too often

With your trimester going on, you would be gaining weight. Sometimes while eating you may even feel full as your uterus is pressing your stomach. Here are some of the interesting cravings pregnant women have during their pregnancy.


2. Keep moving

As long as you’re not at risk for delivering a preterm baby, exercise is safe in the third trimester. But if you’re used to doing exercise, discuss with your doctor whether you should continue your routine.


3. Rest up

Feeling uncomfortable and going to the bathroom a lot at night can leave you tired. Use a body pillow when sleeping and limit your liquid and food intake after 6 p.m. To combat fatigue during the day, take a five-minute break every hour. Sit back, relax, do deep-breathing exercises or take a walk to rejuvenate yourself.


4. Anxiety

All pregnant women are nervous about how they are going to handle motherhood especially if they are expecting their first child. Babycell has an initiative “Mummy Ki Paathshaala” where they teach women about the journey towards motherhood

5. Planning the future

All to-be-parents, plan their baby’s future well in advance. They plan their child’s school, clothes, food, etc. Some parents also bank their baby’s stem cells with private banks. Babycell is one of leading stem cell banks in India –

Hope this helps you through the final leg of your pregnancy!


The best way to record your baby’s first year!

The first year of a baby’s life is full of surprises and excitement. You have a new-born who is completely dependent on you who eventually grows up into a kid, runs around the house and keeps you on your toes! As parents, it is important to make memories of baby’s first steps, first words, and first moments!

So here are a few ideas that will help you record your baby’s ‘firsts’ in the best possible way!

  1. Capture each moment

Yes, most parents would be doing this already! It does not have to be a professional shoot, but just capturing all the moments are very important. Most parents have filled up their Instagram and Facebook with loads of cute and candid pictures!

Have a look –


2. Document your baby’s growth and milestones

A scrap book is a perfect option to record your baby’s firsts. You can write a little about feelings of baby’s daddy, granny, grandpa and other family members. The book need not be fancy but should have all the moments and milestones recorded.  Here are some #DIY scrapbook ideas –

bbb3. Shoot the second

Besides having a photo album, you can capture the first laugh or the first word in the form of a video. There is nothing better than seeing the actual footage of the baby’s adorable actions and compile into a video.


4. A trunk of memory

Sometimes physical things have more value than pictures or a video. You can collect all the first things of your baby, like his/her first toy, or the first pair of clothing etc. You can make a box of all these things and save it. Also, the younger sibling could use the same toys or clothes to inculcate the value of sharing and bringing them emotionally closer.



5. A personalized calendar

Sometimes it is good to record the time and date of the events. As many people like to remember first things through dates, you should record the baby’s too. Like the first day he/she crawled could be recorded through the date. With this, you could even record the baby’s progress and you will know exactly how the baby is developing and growing.  Here are some cute ideas –

6. 365 days of the baby!

There was a trend on Instagram with 100 days of the baby. Similarly, there could be 365 days of the baby recording each and every move of the baby day on day. This will help you understand the progress of the baby. It is interesting in the first few days as the baby’s look and habits keep changing daily.


7. Month on month recording

If you don’t have the time to record each day, you can make an infographic or a summary about the progress of the baby month on month. You could have few things which you can record regularly every month. Like the weight of the baby at the end of the month or their every new first in the month.


Here are a few ideas that we have shared. But if you have done something innovative, do share and the most unique answer will win an exciting prize!!

Celebrate your baby’s firsts, they don’t come back!


HIV AIDS Awareness Month

1st December is marked as World HIV – AIDS Awareness Day. This year Babycell is spearheading an awareness drive throughout December month with hashtag #AIDwithStemCells for supporting patients suffering from HIV and preventing advancement of the disease. so here is an interesting article to help you understand the disease and role of cord blood in curing it


What is HIV?

HIV stands for Human Immunodeficiency Virus. This virus leads to Acquired ImmunoDeficiency Syndrome or AIDS. HIV completely breaks down the immune system and makes a person vulnerable to deadly diseases and infections.

Unlike other viruses, the human body cannot get rid of HIV with routine medication.


Alarming numbers of HIV in India


  • 2.1 million Indians living with HIV
  • 86,000 new HIV infections each year in India
  • 1,30,000 annual deaths in India due to HIV


Transmission of HIV

HIV is spread from an infected person to another person’s body through

  • Blood transfusion
  • Non Sterilized injections
  • Sharing needles
  • Semen
  • Vaginal fluids
  • Through sexual contact
  • From mother to baby during birth.

Current treatment: Antiretroviral Therapy (ART) is the therapy being used widely but it is not a permanent cure. ART is the combination of several antiretroviral medicines used to slow the rate at which HIV makes copies of itself (multiplies) in the body. A combination of three or more antiretroviral medicines such as nucleosides, protease inhibitors and more is used manage HIV. It controls the virus and reduces the risk of further transmission.


Role of Cord Blood in Curing HIV: Timothy Ray Brown was diagnosed with HIV in 1995, and later also contracted leukemia, which is common in HIV cases due to the almost non-functional immune system. In 2007 he underwent a cord blood stem cell transplant for treatment of leukemia. Surprisingly, not only was he cured of leukemia but also of HIV. This led the scientists and hematologists to delve deeper into the stem cells used for his transplant. What they found was revolutionary since we now have a hope for such a large global population suffering from this disease. The cord blood stem cells used were from an unknown donor with a delta 32 mutation on the CCR5 receptor. Because of the ability of these stem cells to regenerate blood cells and immune cells, he got treated for both Leukemia and HIV.


Results: To support their findings, another organized clinical trial has been initiated, currently 4 HIV patients have been treated using cord blood stem cells and more patients are being recruited in a 3 year long trial in Spain.


Benefit: With the success of stem cell transplant 1 billion lives can be saved in next 10 years

AIDS 2016 1-page-001

So go ahead and educate everyone that you know! Share the science and knowledge !!



What To Expect When You Are Expecting – Heidi Murkoff

What To Expect When You Are Expecting – Heidi Murkoff

Shop for: Rs 395.00


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Regardless of everything we had heard about this book, it turned out to be the ‘Bible’ on the bookshelf for most pregnant ladies. We have sourced real book reviews from to-be-moms and let’s see what they have to say about this:-

1. Rathi Jain:- With its easy to understand, month-by-month account of what to expect for those nine months. Also it has an easy to understand question and answer format which tackles questions most pregnant women have. Though I found the tone of the book too ‘sickly sweet’ and their references to the size of the foetus almost nauseating to a point, by and large the book was useful. Once you are through with this book and you are holding your baby, buy the next one in the series – What to Expect In The First Year. To read more:- 2. Deepika: This book has benefitted me in ways more than I thought. The way it deals with the never-exhausting details of pregnancy is unbelievable. It contains the right amount of information, described in the simplest of words yet significantly backed by medical facts. When anxiety, apprehension and curiosity are such big parts of pregnancy, reading through a book like this keeps you informed, aware, confident and prepared. Recommending this to every woman who’s contemplating the idea of

2. Deepika: This book has benefitted me in ways more than I thought. The way it deals with the never-exhausting details of pregnancy is unbelievable. It contains the right amount of information, described in the simplest of words yet significantly backed by medical facts. When anxiety, apprehension and curiosity are such big parts of pregnancy, reading through a book like this keeps you informed, aware, confident and prepared. Recommending this to every woman who’s contemplating the idea of child-birth, who’s already pregnant and postpartum moms. 3. Nirmala: Detailed description

3. Nirmala: Detailed description about the changes which happens month to month. It also covers the problems and difficulties faced during pregnancy and also ways to overcome it in few cases. Overall I recommend it strongly. 4. Raffi Darrow: I was a devotee of What to Expect, and also What to Expect the First Year. I learned a lot about what I was going through in What to Expect When You’re Expecting, and learned what to look for in the coming months from its successor. To read more: Credits and References:

4. Raffi Darrow: I was a devotee of What to Expect, and also What to Expect the First Year. I learned a lot about what I was going through in What to Expect When You’re Expecting, and learned what to look for in the coming months from its successor.

To read more:

Credits and References:

Role of cord blood in curing juvenile diabetes

What is Juvenile Diabetes?

Juvenile Diabetes/Type 1 diabetes develops when a child’s pancreas stops producing enough insulin. Insulin lets blood sugar-also called glucose-enter the body’s cells, where it is used for energy. Without insulin, the amount of sugar in the blood rises above a safe level. As a result, children experience high and low blood sugar levels from time to time. High blood sugar can damage blood vessels and nerves throughout the body and increases your child’s risk of eye, kidney, heart, blood vessel, and nerve diseases.

Experts do not know what causes type 1 diabetes. But the cause may involve family history and maybe environmental factors like diet or infections.

Juvenile Diabetes is the 2nd most common chronic childhood disease in the world. It is estimated that India is housing about 97,700 children with Juvenile Diabetes. Surprisingly India has more diabetes patients than the United States.

Current treatment: Insulin is the only injection-based medicine that can keep blood sugar levels in a healthy range. It cannot reverse the disease.

Role of Cord Blood in Curing Diabetes: Infusing cord blood stem cells into the body, scientists  have proven that it can slow down the immune system’s attack on pancreatic cells producing insulin and perhaps replace them with healthy cells.

Results: So far 11 diabetic children aged 2 to 10 have been treated with their own cord blood. The follow up lasted between 3 and 31 months. The study concluded that stem cell transplant is a permanent cure and the treatment is feasible and safe.

Benefit: 1 in 3 Indians could be benefited with this novel cord blood stem cell therapy to treat diabetes.




Tips of instating healthy habits in your child

Nutrition is important for your child. It depends on what your child eats and drinks.  It is important as parents to encourage children to eat a nourishing, balanced diet right from early years of their life. Your child needs to consume the right balance of carbohydrates, proteins, fats and vitamins. Educating them on healthy eating early in life will help maintaining good health and immunity for the long run.

The food Pyramid

They key to healthy eating is to enjoy all variety in the right numbers. Here is a display of food divided into 5 categories to help explain what should be eaten when.  The five food groups are:


Here is a bifurcation of the pyramid:

The bottom of the pyramid is the biggest part of the pyramid. It contains the foods you should eat in bulk:

  • Grain foods: always choose wholegrain and/or high fiber varieties of bread, cereals, rice, pasta, noodles.
  • Fruits and vegetables: They should make up a large part of your daily food intake. Ensure to encourage their consumption during every meal.

The middle of the pyramid contains foods you should eat some, but not too much:

  • Dairy: the foods in this group are excellent sources of calcium, which is important for strong, healthy bones.

The top of the pyramid is the smallest part of the pyramid. It contains foods you can eat once in a while:

  • Pulses: Helps to build proteins, maintain, and repair the tissues in our body.
  • Sugar Contains: Should be taken the least as they contain a large amount of fats.

Now that we have bifurcated the food into different groups, to encourage your children to eat this you should always have incentives:

The food chart

All children love to be encouraged, so when they follow your diet chart you can always appreciate them with a star and grade them. This way they will want to be good kids and will want to follow eating healthy!



Tips for healthy eating:

  1. Make school lunch interesting for the children:

Most of the time children spend is in school. Packing the perfect lunch box for your child could be a challenge. It is easy to run out of ideas and more importantly to give them something new which is tasty and healthy. Here are a few healthy Lunch Box Recipes:

  • Oats Idlis
  • Upma
  • Bread Poha
  • Paneer and Salsa Tortillas
  • Multigrain Pizza
  • Moong Dal Chila

Click on the link to get the recipes here –

  1. Breakfast is the most important meal:

Breakfast is the best way to refuel your body. It keeps your kids healthy and active during the day. Skipping breakfast makes your child tired and restless. Breakfast also can help keep kids’ weight in check. Breakfast kick-starts the body’s metabolism too.  Here is a video which will help you understand the importance of it. –

  1. Involve your kids while cooking food:

If you involve your children into cooking or even let them help in preparing the meal with you then it will make them happier and also they will love to eat to eat the food they prepare. They will land up eat vegetables they refused to taste in the first place –


Mommies, we hope this helps you maintain a balanced but yet healthy diet for your children. Eat healthy, stay healthy!