Tag Archives: calcium rich food

Importance of the Grains for children

There is such a wide variety of grains and legumes. Theses are very nutritive and good for digestion.

Grains can be the seeds of grasses, the most commonly known being oats, brown rice, wheat, barley and rye. Grain’s seed is made up of by three parts, the first part is the germ or heart of the seed, is high is all B vitamins, vitamin E, Iron, Protein and Carbohydrates. The second part is the covering the germ is endosperm, which is the largest part of the grain and it contains, carbohydrate and a trace amount of minerals and vitamins. A. Third part are brans, it is an outer covering and it provides fibre, B vitamins, and trace amount proteins and minerals.

There are much kind of grains bellow chart is the summary of grains name and their importance.

Grain Name Importance
Brown Rice Good in digestion. Supplies B vitamins, calcium, phosphorus and iron.
Millet Rich in iron, easy to digest, gives protein when combine with milk, good source of B vitamins.
Barley Fairly easy to digest, trace amount of minerals are found
Oats Rich in protein, iron and vitamin B. Easy to digest.
Wheat High in protein, vitamin E and Vitamin B. It is less easily digesting therefore not allowed for children less than seven months. But bulgur or cracked wheat can be allowed to six month old babies and older.
Buckwheat Rich in calcium. Good source of Vitamin C. Fairly easy to digest.
Rye Rich in potassium, Vitamin E, magnesium, silicone and unsaturated fatty acids ( food which prevents heart diseases)

Comparison of nutrients found in 100 grams of whole raw grains. 

Grain names Iron in mg Calcium in mg Vitamin B1 in mg Vitamin B2 in mg Niacin in mg Protein in mg Protein quality in percent Calories
Wheat 3.1 36 0.57 0.12 4.3 14.0 60 330 to 340
Buckwheat 3.1 114 0.60 00 4.4 11.7 65 335 to 350
Barley 2.7 34 0.21 0.07 3.7 9.6 60 348 to 358
Millet 6.8 20 0.73 0.38 2.3 9.9 55 327 to 330
Rye 3.7 38 0.43 0.22 1.6 12.1 58 334 to 340
Oats 4.5 53 0.60 0.14 1.0 14.2 66 390 to 400
Rice 1.6 32 0.34 0.05 4.5 7.5 70 360 to 380

Tip: Vitamin E is destroyed quickly by exposure to the air. If you grind any grains in the powder for baby food then grind it in very small quantity. Then keep it in an air tight container in the fridge for one month.


Buckwheat scones

Serves 6
Prep time 15 minutes
Cook time 25 minutes
Total time 40 minutes
Allergy Egg, Milk
Dietary Gluten Free, Vegetarian
Meal type Dessert, Snack
Misc Child Friendly, Freezable, Gourmet, Serve Hot
Occasion Casual Party, Formal Party


  • 100g Buckwheat flour
  • 100g rice flour
  • 25g sugar
  • 1 banana or apple
  • 100 Grams tofu
  • 1 egg
  • 150ml milk
  • 1 teaspoon bicarbonate soda
  • 70g butter or margarine
  • salt to taste


This recipe is written by www.thepostnatal.com.


Step 1
Beat the banana or apple or tofu to a smooth puree with the milk and egg.
Step 2
Mix all the dry ingredients for the scones together with the butter or margarine.
Step 3
Fold the floor mixture into the puree. Do not over mix and do not leave to stand at this point or you will loose the light structure to the scones.
Step 4
Pour the mixture on baking tray lined with parchment paper or by butter.
Step 5
Bake it in the oven on 220°C / 425°F / Gas Mark 7 for 20 to 22 minutes until it becomes brown.
Step 6
Serve hot with jam or cream.

White Bean Soup

Serves 4
Prep time 40 minutes
Cook time 20 minutes
Total time 1 hour
Dietary Diabetic, Vegan, Vegetarian
Meal type Appetizer, Soup, Starter
Misc Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Hot
Occasion Formal Party
This recipe is written by www.thepostnatal.com.


  • 400g cans butter beans 3 cans (drained and rinsed)
  • 900ml vegetable stock
  • 2 tablespoons olive oil
  • 3 clove garlic (finely chopped)
  • 6 tomatoes (finely chopped)
  • 2 tablespoons chopped coriander
  • salt (to taste)
  • fresh black pepper (to taste)


This healthy and nutritious recipe have 150 calories per servings.

This recipe is given by www.thepostnatal.com


Step 1
Put the beans and stock in a medium saucepan, bring to boil, reduce the heat, cover and simmer for 10 to 12 minutes.
Step 2
Now remove one third of beans in another pot. Remaining beans you can mashed it by blender or food processor into fine pure. Now mixed the beans the and pure into one saucepan.
Step 3
Add olive oil in the saucepan, add garlic then fry gently till golden color appears. Now add chopped tomatoes and simmer it fir 5 to 8 minutes.
Step 4
Stir the mixture meanwhile. Add salt, black pepper and coriander mix well, stop heating. Serve hot.
Step 5
Instead of cans beans, you can also used dried beans approx 500gms, just by soaking it into water for overnight. Drain it and cooked into water for 20 minutes in pressure cooker or 40 to 50 minutes in microwave or on hob. Till it becomes soft for pure.

Calcium Requirements in Vegetarian Babies

Calcium is majority found in bones and teeth. It combines with magnesium that helps for marinating healthy heart. It also helps in muscle growth, contraction and relaxation of the muscles. It is essential in mummy’s diet during the pregnancy because baby’s teeth begin to form after birth in between 4 to 6 months old but for that healthy teeth formation calcium plays an important role. If sufficient amount of calcium not available then baby teeth will be the weekend.

Generally, calcium is not absorbed by the body properly. Only human milk calcium can be absorbed by 60% to 70 % while cow milk calcium absorption is only 20% to 30%. For a proper amount of calcium absorption needs Vitamin D and A, minerals like magnesium and phosphorus, in a sufficient amount. Deficiency of calcium leads to bone malformation (abnormality in bone), muscle cramps and soft teeth.    

Milk and other dairy products are the primary sources of calcium. These are the required amount of calcium by RDA,

Breastfeed mum require calcium 1300 mg per day.

 This table is for non-breastfed babies.

  0 to 6 months

360 mg per day

6 to 12 months

540 mg per day

1 to 3 years

800 mg per day

 Calcium in any form is good for your body. Some of the top calcium-rich foods are:

1. Cheese

2. Yogurt

3. Milk

4. Dark leafy greens like spinach, kale (200 mg calcium), turnips, and collard greens

6. Fortified cereals such as Raisin Bran, and Corn Flakes (They have a lot of calcium in one serving.)

7. Fortified orange juice

8. Soybeans ½ cup cooked = 65 mg calcium

9. Fortified soy milk (Not all soy milk is a good source of calcium, so it’s best to check the label.)

10. Enriched slices of bread, grains, and waffles.

Here are some non-dairy foods that are rich in calcium.

  • 4 ounce piece Tofu = 150 mg
  • Green leafy vegetables like collard greens, turnip greens, kale and spinach
  • Beans
  • Broccoli (boiled) stalk = 160 mg
  • Almond Milk or Butter
  • Papaya
  • Calcium-fortified cereals
  • Calcium-fortified soy milk
  • Calcium-fortified orange juice

The perfect lunchbox for kids

The perfect lunch box contain:

  1. 1serving of a protein rich food.
  2. 1 serving of carbohydrate or starchy food
  3. 1 serving of a calcium rich food.
  4.  1 serving of vegetables
  5. 1 drink

1. Protein foods: Foods in this group include meat, chicken, fish, eggs, beans, lentils and nuts. This food help for vital and development of child’s brain. It is not correct that if child will eat more protein they will grow quickly.

Every packed lunch should contain 1 serving of food from the meat, fish and alternatives. But vegetarian child generally need 3 servings.

For children 4 to 8 years, servings may be,

  • 1 slice lean cooked meat
  • 2 thin slices cooked poultry
  • 1/2 fillet fish
  • 1 egg
  • for veggie 2 tbsp lentils or beans

For children aged 9 to 11 years, servings may be,

2. Carbohydrate foods: These food will help steady stream of energy and also help in keep sugars level balanced. They typically found in unrefined and wholegrain foods, which are rich in fiber and other nutrients than their refined form. Typically slowly released carbohydrates are,  oats, wholewheat breads, baked products, brown rice, whole wheat pasta and potatoes with skin. While fast realizing carbohydrates are, high sugar foods like biscuits, cakes and foods contain unrefined sugar and white flour and high fats like croissants.

As a general guide, children over the age of 5 years should be eating two third wholegrain foods like, whole wheat pasta, and whole wheat bread with one third while flour, pasta, rice etc. Make sure you include slow release carbohydrate in your child’s diet with protein diet combination.

  • 1 small slice bread
  • 1/2 small roll
  • 1 medium potato
  • 3tbsp rice or pasta
  • 3 tbsp breakfast cereals

For children 9 to 11 years, servings may be,

Fiber foods:This is important for good digestion, slow down the release of the sugar in the blood stream, helps in removing body toxins and feeds beneficial bacteria that are found in gut. If this fibers are less in diet child cause constipation problem.

Fruits and vegetables: Everyone know about the recommended 5 a day, but perhaps not everyone realizes that this includes frozen, dried, and tinned fruit. This average fruit and vegetable consumption among British children is 2 servings  a day- a long way from the recommended. Every packed lunch should ideally have 1 piece of fruit and a servings of vegetables. To help your child reach the 5 a day target.

Vegetables and fruits: For children aged 4 to 8 years, servings are,

  1. 1small carrots
  2. 2 tbsp peas or sweet corn
  3. 3 or 4 cherry tomatoes
  4. 1 small fruit like plum or kiwi
  5. 1 satsuma or orange or 1 banana
  6. 6 to 7 strawberries
  7. 1 small glass fruit juice.

For children aged 9 to 11 years, servings are,

  1. 1carrot
  2. 3 tbsp peas or sweet corn
  3. 5 cherry tomatoes
  4. 1 plum or kiwi or satsuma or 1 orange or 1 banana
  5. 10 strawberries
  6. 1 glass fruit juice.

Note: Raw fruit and vegetables have the most nutrients, so include more in your child’s lunchbox. Avoid giving too much juice as it is high in sugar.

Calcium: Calcium is vital for healthy bones and teeth and also involved in maintain normal nerve and muscle function. Avoid any yoghurt with artificial preservative or color or flavor or with sweeteners. Try adding fresh fruit purees to give flavor. Home made milk shakes or smoothies can also be great way of adding calcium to your young child’s diet.

Sources: Cheese, milk, yoghurt, almonds, sardines fish. These food are also rich in protein. Children need 3 servings of calcium.

For children aged 5-8 years, a serving is,

  1. 1 small cup of milk,
  2. 1 pot of yoghurt,
  3. 1 cheese slice ( mild cheddar)
  4. 1-2 tinned sardines( with bones mashed)

For children 9-11 years, a servings is,

  1. 1 medium cup of milk,
  2. 1 pot of yoghurt,
  3. 1-2 slices of cheese ( mild cheddar)
  4. 2 tinned sardines (with bones mashed)

Children are vulnerable to the side effects of too much salt in their diet, and should limit their intake. But the reality is that many children in the UK are actual eating more like 10-12 gm per day.

  • High salt foods are, crisps salted nuts.
  • Some food that also contain salt like cereal bars, baked goods, tinned foods like tuna in brine, soup in tin, baked beans.
  • sauces like soya sauce, tomato ketchup
  • Processed meats like salami, bacon
  • Salt intake should be,
  1. For children  aged 4 -6 years : 3gm per day
  2. For children  aged 7 -10 years : 5gm per day
  3. For children  aged 11 -14 years : 6gm per day
  • According to the Food Standards Agency recommended that you look at labels on food, see the following correct amount is,
  • In 100gm of food: more than 1.25 gm is HIGH and less than 0.25 gm is LOW.
  • Sodium: 1 gm of sodium is equivalent to 2.5 gm salt,
  • More than 0.5 gm is HIGH and less than 0.1 gm is LOW.

Sugar: Like salt, too much refined sugar can be bad for children. Refined sugar provides very small nutrition, except calories. Unrefined sugar ( brown) does provide a few nutrients but should be keep on sensible limit. Some product contains hidden sugar like yoghurts, baked beans, cereal bars and more. This sugary product you don’t know. Too much sugar in your child’s diet can cause swings in blood sugar levels, which can lead to poor concentration, bad behavior, low energy levels, tooth decay, obesity and more.

  • The World Health Organization recommends that adults and children should get no more than 10 per cent of their calories from sugar.
  1. For children aged 4-6 years : 40gm (2.5 tbsp) per day.
  2. For children aged 7- 10 years : 46gms (3 tbsp) per day.
  3. For children aged 11- 14 years : 50gms (3.5 tbsp) per day.
  • The Food Standards Agency recommends that,

In 100gms of food more than 10 gm is HIGH and less than 2gm is LOW.

  • Note: Check food labels for the following – sucrose, glucose, dextrose, fruit syrup (fructose) and glucose, which are all forms of sugar.

Lamb couscous

Serves 4 baby portions
Prep time 10 minutes
Cook time 30 minutes
Total time 40 minutes
Dietary Vegan, Vegetarian
Meal type Breakfast, Lunch, Main Dish, Snack
Misc Child Friendly, Freezable, Gourmet, Serve Hot


  • 55g couscous
  • 125g lean lamb (diced)
  • 200ml cold water
  • 1 Small carrot (peeled and chopped)
  • 1 Small stick of celery (chopped)
  • 55g canned chickpeas (drained and rinsed)
  • spring of parsely (chopped)


This recipe is from www.thepostnatal.com


Step 1
Soak the couscous in water for 5 minutes and then drain.
Step 2
Put the lamb and the cold water into a saucepan and bring to the boil.
Step 3
Simmer for 10 minutes and then add the carrot, celery, chickpeas and parsley.
Step 4
Simmer for a further 5 minutes, or until all the ingredients are very soft.
Step 5
Stir the couscous, take off the heat and allow to cool. Mash everything togheter with a fork.

Red lentil and coconut soup

Serves 4 adults
Prep time 20 minutes
Cook time 40 minutes
Total time 1 hour
Dietary Vegetarian
Meal type Appetizer, Lunch, Soup
Misc Serve Hot


  • 2 red onions (finely chopped)
  • 1 green chilli (finely chopped)
  • 200g Red lentils (washed)
  • 2 clove garlic (chopped)
  • 1 tablespoon chopped coriander
  • 1 tablespoon paprika powder
  • 400ml coconut milk
  • 900ml water or vegetable stock
  • 3-4 spring onions (finely chopped)
  • salt and black pepper (to taste)




Step 1
Boil the lentils in water or vegetable stock for 20 - 25 minutes, till it becomes soft. During this boiling cover the container by the lid or you can try pressure cooker, boil it for 15 minutes to cook the lentils.
Step 2
Heat the oil in a large pan and add the red onions, chilli, garlic, cook for 5 - 6 minutes, do not browned it.
Step 3
Now add cooked lentil with stock, add coconut milk, salt, black pepper, spring onions cook it for 5 to10 minutes, till the mixture boils well. Add coriander and serve hot with bread or chapatis.
This soup is very healthy, specially those for sick person.
Step 4
Per serving, 263kcal / 1109kJ.