Tag Archives: salt and sugar in food

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.







Avoid Excess Fat, sugar and salt in solid food of children

In this article, we will discuss which baby food should avoid for children. When your child completed almost the first year of age then you can start this solid food which has proper amount of fats, sugar and salt.


  • Kids under two years want more energy for their activities, therefore, they required full fats in their diet. So you can provide full-fat foods like full-fat milk, yoghurt, cheese, oily fish and ham.
  • Foods such as chips, biscuits, crisps and popular high fat food, cakes etc should not give daily. But sometimes you can offer it like once in the week as a feast!! But try to develop the healthy habit to your child. If your child starts that food then it is difficult to give healthy food to him.
  • Child’s taste buds are not formed as the adults’ so when they are young they put each and every item in their eager mouths only so they could get the taste of it. That time they don’t know about any nutritional facts about healthy food.
  • At this time your lifestyle should have healthy and nutritious food so you can develop the same habit to your child also.
  • If your child is not hungry then do not feed him forcefully otherwise his digestive system, giving him cramps in his stomach.
  • Fast food contains excess oil and hydrogenated fats which are harmful to your child’s growth and development.

Sugar: Children under age two mostly enjoys in sweets like cakes, biscuits, chocolates and sweet drinks.A small amount of sugar in the meal is not more harmful to the child but when they frequently eat sweet food and drinks it will cause tooth decay.

  • So try to avoid more sugary sweets, drinks and artificial sweeteners. This will reduce the amount of sugar intake.
  • Do not give sweets or sweet drinks daily; give on alternate days after the meal. And avoid sweets as a reward.
  • Fruits and vegetables also contain sugar but it is not harmful to your child. but sugary drinks of fruits may cause tooth decay if the child consumes it frequently.
  • Give your child breakfast cereals and not the sugar coated cereals.
  • Do not add sugar to milk and porridge.
  • Jaggery also gives same tooth decay if consumed frequently.
  • Develop the habit of brushing twice a day, and gargle after every meal by water, this will keep healthy teeth.

Salt: Salt is sufficiently available in food, therefore, no need to add extra salt in the food.

  • Excessive salty food leads to high blood pressure in later life.
  • Avoid salty foods like crisps, savoury snacks, Bombay mix, bacon, salted meats etc.
  • Add the proper amount of salt in the food. Children aged four to six should eat no more than 3g (0.1oz) of salt a day, according to research.
  • Savoury food, such as baked beans and sausages, contain levels of salt that aredangerous” to their health.
  • Children aged between one and three should not take more than 2g a day.
  • Other foods have a surprisingly large amount of salt. A bowl of Rice Krispies contains more salt than a bag of crisps, around 0.65gm compared to 0.5gm.
  • You can try mini pizzas with vegetable sauces and carrot and cucumber sticks with cheese sprinkled.
  • Chicken curry with rice or pitta or chapatti.
  • For the healthy life of your child avoid the excess of fats, salt and sugar in early age, so it will not too difficult to handle the different situations.


Children food ideas..

Your baby is now ready for a whole range of tastes after 7 to 9 months and can share many of your family meals, provided no sugar or salt has been added. Remember to introduce new tastes and textures gradually. Try to introduce at least one protein based meal a day like fish, meat, and egg. Yolks, lentils, and beans, these are the good source of protein and iron. Iron is particularly important by the time your baby is six months old. Now iron level may decreases as he requires more amount of iron and it will get fro solid food only.

Make sure your baby also has a portion of fruit and vegetables and starchy foods every day. He can also eat foods containing gluten. So try white or wholemeal bread, pasta or couscous ( is a grain dish of spherical granules  made by rolling and shaping moistened semolina wheat and then coating them with finely ground wheat flour. You can use cow’s milk in meals for cereal.

Some of the food’s list, useful for your baby:



  • Grapes cut in half
  • Seedless oranges
  • Mango
  • Melon
  • Satsuma (a citrus fruit.)
  • Strawberries
  • Pieces of pears


  • Butternut squash
  • Cucumber
  • Green beans
  • Leek
  • Peas
  • Mushroom
  • Onion
  • Sweetcorn

Starchy foods:

Extra value foods:

  • Mashed bananas: These are a high energy food and can be easily digested. They are also full of nutrients like vitamin B and C, potassium. Magnesium and iodine.
  • Finely chopped meat: Beef and lamb, in particular, are rich sources of iron and zinc.
  • Vitamin C: Found in vegetables and diluted fruit juices. Helps aid iron absorption when served at the same time as iron rich food

Foods to avoid:

  • Adding salt, sugar and honey: Used mashed banana for sweetness.
  • Nuts: Avoid all nuts especially any allergy history is their in family.
  • Foods that present choking hazards: Like whole grapes, nuts, large pierces of apples, pears, carrots etc and uncooked peas and celery.
  • Soft drinks: Because it contains high levels of artificial sweeteners. Give boiled cooled water, dilute fruit juices.
  • Foods that carry a high risk of food poisoning: Like mould ripened cheese, liver pate, soft boiled eggs.
  • Low fat high fiber foods: Babies need more calories and less bulk to give them the energy they need to grow.
  • Processed food: Because contain too much salt concentration.

Smoothies for 4-11 years children:  This smoothies recipe is very simple, quick and nutritious.

  1. Pour 2 big glass of orange or pineapple juice into a jug or food processor.
  2. Peel and Cut 1 mango and add the pieces in food processor.
  3. Add tinned or fresh pieces of  pineapple or passion fruit.
  4. Now blend it until it becomes smooth, hand blender also useful for it.
  1. Pour 2 big glasses of apple juice into a jug or food processor.
  2. Peel a ripe kiwi and cut into pieces and 1 chopped banana  in the juice.
  3. Now blend it until it becomes smooth, then serve it chill for great taste. You can also use hand blender.
  1. Pour 2 big glasses of milk into a jug .
  2. Add 1 ripe banana, 2 big handfuls of raspberries or strawberries and a little honey.
  3. Blend it until it becomes smooth. You can use hand blender also.