Overwhelmed by your pre-teen’s weight gain? It is common for pre-teens to undergo major body changes in every part of the body during the pre-teen years. Kids become hefty, their appetite increases and eating portions increase too. Though this is a common phenomenon, it is a matter of utmost concern to parents. The question here is that, should it really be a point to worry upon?
Registered dietitian nutritionists feel that it depends on the parent to take weight issues into concern. The main point here is the way in which a parent handles these changes in their child. School workloads, more screen time, increased junk foods, less parental control and less time spent playing outside can pile up the kilograms. If a parent plays the perfect role of setting the foundation for a lifetime of healthy eating habits, there is nothing to worry about. Otherwise, a child’s relationship with food may suffer and might also end in pre-eating disorder problems.
Maintain a Low Profile on the Child’s Weight
When it reaches a point where the increasing weight patterns should be addressed, don’t keep nagging or constantly commenting on your kid’s eating patterns as they may be counter-productive. Instead, try to accommodate these key points to help your pre-teen achieve a healthy weight:
Beyond Wheat and Rice
Earlier generations thrived on a single barrel of flour. But supermarkets nowadays provide us with endless options beyond the traditional rice flour or wheat flour. The diversification of the baking industry is one of the many reasons for this.
Flour is the finely-grounded, sifted meal of grains, nuts, seeds, legumes or certain vegetables. Every flour has its own nutritional benchmark along with cooking or baking qualities.
Gluten-free bread mixes are mostly made from flours of non-wheat grains or plant sources. For instance, one gluten-free baking mix contains garbanzo bean flour, potato starch, tapioca flour, white sorghum flour and fava bean flour. There are many other multiple gluten-free dishes and food ingredients available, details of which are available in the website www.firsteatright.com.
Despite the bulk options being available for some flours, most of them are sold in pre-packaged quantities as appropriate storage increases the flours’ shelf lives. Whole-grain flours (with oil from the germ) and nut flours may turn tainted over time. The best way to preserve these flours is to refrigerate or freeze them in airtight containers to retain their powdery quality. Don’t forget to bring the flour to air temperature before using it.
Whatever your purpose of use maybe, health trends, culinary interest or ethnic cuisines, be aware of the information stated below before you explore the different flours available in the market.
Almond meal/flour: Obtained from blanched almonds, this flour is low in carbs and high in protein content. Every ¼ cup contains: 6g protein, 3.5g fiber, 60mg calcium and 14g fat, nearly all unsaturated. Almond flour can be used to add moisture and elevate the nutty flavor in pastries, baked goods and dessert filling. This flour cannot be used to replace the flour in yeast.
Amaranth flour: Ground from an ancient seed, amaranth flour is full of complete protein, including lysine and has a slightly sweet, nutty flavor. This flour is used in baked goods for up to 25 percent of flour content and serves as an excellent thickener for sauces, gravies and soups. GF
Soy flour: Made from milled soybeans, this flour is high in protein and low in carbs than all-purpose flour. Each ¼ cup of low-fat soy flour contains 10g protein, 8g total carbohydrates and 3g fiber. This flour is a good source of calcium and an excellent source of iron and magnesium. Soy flour can be used to thicken sauces and as a wheat flour substitute in quick breads and cookies (use 1 part soy flour to 3 parts all-purpose flour). This flour helps to reduce fat absorption in frying batter or dough. Add nutty flavor to your dish by lightly toasting the soy flour in a dry skillet over moderate heat. GF
Rye flour: Heavy, dark flour made from rye. Every ¼ cup of whole-grain medium rye flour contains 4g fiber. Contains less gluten than all-purpose flour or whole-wheat flour. Rye flour produces heavy, dense bread and can be blended with a higher protein flour for better rising. This is available as medium rye flour, light and dark rye flour. Pumpernickel flour, one variety of dark rye flour, is made from whole grains and is used to make bread. WG option.
Buckwheat flour: This flour is made from buckwheat, a cousin of rhubarb (not a wheat varietal, nor technically a grain). Buckwheat flour can be combined with other flours to add a hearty, grassy flavor and color to bread. Good to make pasta and pancakes. While whole buckwheat flour has a stronger flavor and more nutrients, white buckwheat is milder and has fewer nutrients. GF, WG option
Rice flour, brown: This flour is made from unpolished brown rice. Each ¼ cup contains 2g fiber in brown rice flour compared to 1g fiber in white rice flour. Having a nutty flavor, rice brown flour is used just like white flour, but with a grittier texture in baked goods such as cornbread and pound cake. GF, WG
Potato flour: As the name suggests, potato flour is made from whole, dried potatoes. Each ¼ cup of potato flour contains 2.5g of fiber and 400mg potassium (12 percent Daily Value). This can be used as a thickening agent for smooth, creamy sauces, soups, gravies and frozen desserts. For baking, adds starch to dough, which attracts and holds water; makes bread moist and extends freshness when ¼ cup of potato flour is used per loaf of yeast bread (rye, white or whole-grain). Potato flour can also be used in meat, chicken, fish and vegetable patties to extend, bind and retain moisture. GF
Flaxseed flour or meal: Made by milling whole flaxseeds, making omega-3s available. Two tablespoons of flaxseed flour contains 4g fiber. This flour is used as a fat or egg substitute in baked goods. GF
Oat flour: This flour is made from oat groats. Oat flour is used to replace some flour in various recipes. Oat flour adds a rich, nutty flavor and denser texture and must be combined with other flours in baked foods that need to rise. GF, WG
Barley flour: Made from pearl or whole-grain barley. This flour adds fiber to baked foods and serves as a good thickening agent in soups, stews, sauces and gravies. Every ¼ cup contains 4g fiber. Barley flour contains gluten, but not good enough to make it rise. WG option
Sorghum flour: Ground from ancient grain sorghum. This flour is mild in flavor and high in antioxidants. Each ¼ cup pf sorghum flour contains 2g fiber. Sorghum flour is used in cookies, pancakes, cakes, brownies, breads, pizza dough, pastas, cereals and waffles. GF, WG
Spelt flour: Spelt, an ancient grain and cousin to wheat, is used to make spelt flour. This has increased quantities of protein than wheat flour. Each ¼ cup of spelt flour contains 4g protein, 4g fiber and 1.5g iron (8 percent Daily Value). Spelt flour has a mellow, nutty flavor and can be substituted for wheat flour in baking. Caution is required before consuming this flour as it may cause reactions in wheat-allergic people. Both refined and whole spelt flour are available. WG option
Non-Wheat flours Legend:
GF: gluten free; WG: whole grain
Does your baby try to grab some food particles or stare at your plate constantly when you eat in front of her/him? It’s time to start feeding solid food to your kid if you notice these actions. Introducing your sweet one to solids is a landmark which ought to be captured on a camera roll to cherish these memories forever in life. Keep in mind that you are carving their feeding habits and molding their eating patterns towards a healthy diet.
The below given info can guide you to start feeding solid foods to your infant.
Is it a Thumbs up Sign from My Baby for Solid Foods???
Green Signal: When your baby is over 4 months it is the right time to get in touch with your pediatrician to inquire about introducing solid foods to your little one. Sitting up with minimal support, head and neck control and an attitude to grab and swallow whatever food can be found are sure signs that your baby is ready for solids.
Red Signal: Never start your baby on solids just because your friend’s baby, who is of the same age as yours, is eating solid food. Every baby is unique and has a different readiness level. Crying or turning away from the food offered is a sign that you baby is not yet ready for solids or does not have the appetite right away. Carry on with her milk and liquid intake before trying again after a day or two.
Best Food to Kick-start My Baby’s First Solid Food Experience!!
Green Signal: Always go for the simple and best single-grain infant cereal and combine it with breast or formula, or rather a pureed fruit or vegetable for enhanced flavor. Iron-fortified infant rice or oatmeal cereal, pureed avocado, banana, sweet potato, carrots, pears or peas are generally the first few foods given to the baby for their easy tolerance and nutritional value. Any pureed food should be given in a very thin consistency before gradually increasing the thickness as your baby gets used to swallowing without trouble. For more ideas on baby's first foods, you can have a look at the website www.firsteatright.com. Always give a time gap of three to four days before adding a new food to your baby’s diet. This is to check for the acceptance of the previous food type by the infant’s digestive system. If you are doubtful about any reaction to the introduced food, immediately stop feeding the new food and inquire with your pediatrician.
Red Signal: Starting on solids doesn’t mean that you must put a full stop to breast feeding. Breast milk or formula milk is still the main contributor of nutrition and calories to your baby. Avoid adding sugar, honey or salt to enhance the taste of the food and lure the baby to consume it. Focus should be on nutritious foods and not just solid foods for your infant.
Red Signal: Don’t feed your baby with food directly from the cooked vessel as there are higher chances of creating a food safety issue because of the spoon moving between the vessel and the baby’s mouth constantly. Take small quantities of food in an attractive bowl and feed it using a small spoon. Once your child turns away from the food offered or shuts his/her mouth tightly before the spoon reaches him/her, stop feeding. Force-feeding can make the child develop aversion to the solid food.
Come what may, never succumb to defeat and start giving whatever your child likes just because you want to fill his/her stomach. Patience and a smart approach can make your baby oblige to your wants. Make your baby’s first solid eating experience pleasurable and a joyous one for everyone involved!
Not everyone in this world want to lose weight. There are an exceptional few who want to gain or regain weight because of the following criteria:
Weight loss or weight gain are both difficult in their own ways. A smart and healthful approach is needed for weight loss and weight gain as most of the underlying basic principles are the same.
Read further for some tips on gaining muscle or bone mass without putting on extra fat:
Be Aware of your Natural Body Type
Genes are mainly involved in the physical build and musculature of a person. People who are thin by nature but healthy need to analyze the physical nature of their parents and siblings. Though we can mold a human body through weight training and increased food intake, it is impossible to turn a runner’s body into that of a linebacker. It is easier to gain weight for people who have lost it due to some surgery or illness than for people who are thin by nature.
Stay away from Unrealistic Promises and Supplements
The same concept is followed in the case of weight gain as for weight loss: “miracle” products are constantly promoted and advertised. The advice remains the same either way: if it sounds too good to be true, it probably won’t work. Instead of wasting money on expensive supplements invest the same on eating healthy nutrient-rich food.
Gaining Weight Doesn’t mean Snacking on Unhealthy Foods
The perfect way to a healthy weight gain is to add calories in a nutrient-rich manner. Indulging on empty-calorie foods like soft drinks, candy and chips is not going to help you to build muscles, strengthen bones or repair tissue after surgery. Gain weight shrewdly by including nutrients from all the food groups.
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.