Fitterfly - Team Nutrition

Diabetes & Navratri: How to take care of your blood sugars during the festive season?  

  • By Fitterfly - Team Nutrition

During the nine-day long festival of Navratri, many people observe fasts as they offer prayers. For people living with diabetes, fasting can be a little trickier than it is for others. To stay safe (and healthy), you must reconsider fasting. Or get help from a certified nutritionist who can put together a customised fasting meal plan to keep your blood sugars in check Fasting and diabetes is a red zone in itself. Combining this wi... Read more

  • By Fitterfly - Team Nutrition

Intermittent Fasting | An age-old Indian practice takes diet world by storm

  • By Fitterfly - Team Nutrition

Intermittent fasting (IF), as the name suggests - it involves alternating cycles of fasting and eating. In your normal routine life, you already fast as you go to sleep. IF involves a fast that extends a little longer. It is a kind of diet plan which does not focus on what to eat but puts the focus on when to eat. That is why it is also referred to as ‘time-restricted eating’. This age-old tradition of India backed up with the la... Read more

  • By Fitterfly - Team Nutrition

Diabetes unconquered | Dental woes by raised blood sugar levels

  • By Fitterfly - Team Nutrition

Diabetes is a silent-killer that spares no part of the human body - including your gums and teeth. It takes a toll on your pearly whites and stares right back on your face as you look in the mirror every morning.  Your oral health tells a lot about your overall health. Did you know, a trip to your dentist may even help in diagnosing various other medical conditions, including diabetes.  The results of a study showed that dentists... Read more

  • By Fitterfly - Team Nutrition

Dental care in COVID-19 era | What patients & dentist must know

  • By Fitterfly - Team Nutrition

Since the coronavirus outbreak in India in March 2020, many dental clinics across the country voluntarily suspended all dental care services. Due to the fear of COVID-19, dentists prefer teleconsultation and antibiotic prescriptions to their patients. Because of this, many patients suffered as essential dental services such as severe tooth pain requiring RCT (root canal treatment), wisdom tooth pain, dental trauma or tooth fractur... Read more

  • By Fitterfly - Team Nutrition

Are the gatekeepers of health themselves well? Surprising Data for doctors

  • By Fitterfly - Team Nutrition

Living the life of a medico is not easy. It requires dedication, competence and a lifestyle with long work hours and overnight shifts. Given this, developing and maintaining a healthy well-balanced diet and lifestyle can be very difficult to achieve. In their busy schedule, are doctors meeting their recommended daily allowance of various micronutrients and macronutrients in their diet? Are they exercising enough? To shed light on... Read more

  • By Fitterfly - Team Nutrition

A woman with PCOS beats all odds including infertility: A heart-warming true story!

  • By Fitterfly - Team Nutrition

Every woman expects and wants to have babies of her own. However, women with PCOS (Polycystic Ovarian Syndrome) take longer to conceive compared to other women because of the hormonal imbalance. Gynaecologists and various experts in the field endorse that a positive lifestyle change with healthy eating, sleep, exercise and staying stress-free can help women with PCOS to overcome infertility. Since every woman is unique, why shoul... Read more

  • By Fitterfly - Team Nutrition

PCOS & Infertility : Another mountain to scale?

  • By Fitterfly - Team Nutrition

Main Points: One of the symptoms of PCOS is the unpredictable and irregular menstrual cycle, causing infertility. It may take a little longer for women with PCOS to conceive, but it is possible. Personalised lifestyle changes under expert guidance offer a promising solution to tackle PCOS-related infertility. Women with PCOS, struggle with an array of symptoms due to the hoo-ha created by various hormones. These include... Read more

  • By Fitterfly - Team Nutrition

Quarantine 15: Tips to prevent weight gain during the pandemic

  • By Fitterfly - Team Nutrition

Weight gain or Quarantine 15, referring to the new kilograms gained in COVID-19 era as stay-at-home guidelines went into effect. It has disrupted the daily routine and habits of one and all. As we are trying to adjust to the ‘new normal’, many of us have experienced those extra pounds of weight building around our waistline. It could be due to multiple reasons: Binging on more ultra-processed and foods with a longer shelf life.... Read more

  • By Fitterfly - Team Nutrition

Results are Out! Fitterfly's child nutrition survey uncovered some shocking truths.

  • By Fitterfly - Team Nutrition

The future of a nation lies in the hands of its growing buds - its children! A healthy diet with apt nutrition is the right choice for your little munchkin. As a parent or a guardian, you don’t want to settle on their growth and want to make sure that you give them everything to ensure their mental and physical development. But where lies the truth? What does data say about the nutritional status of Indian children? To shed ligh... Read more

  • By Fitterfly - Team Nutrition

Real Story | COVID+ mother delivered a baby. What happened next?

  • By Fitterfly - Team Nutrition

A chill runs down our spine when we think of contracting COVID-19 infection. How worrisome it can be for the new parents-to-be if the mother gets hit by this dangerous virus. Something similar happened with 31-year-old Anupama Kumari who got infected with coronavirus in the eighth month of her first pregnancy. Here is her story: Tested positive for coronavirus At 35-weeks of pregnancy on July 12, Anupama visited her gynaecolog... Read more

  • By Fitterfly - Team Nutrition

7 tips to boost immunity this rainy season.

  • By Fitterfly - Team Nutrition

The much-awaited monsoons are finally here bringing with them new hope for everybody from young children to the elderly. Unfortunately, the humid climate, torrential rains and windy environment spread many vector-borne and water-borne illnesses like dengue, malaria, cholera, chikungunya, diarrhoea, common cold & flu and much more. People with low immunity fall sick more often in monsoons. Therefore there is a dire need to s... Read more

  • By Fitterfly - Team Nutrition

A Bollywood actress speaks about her healthy pregnancy with PregStar - Watch now!

  • By Fitterfly - Team Nutrition

Last year, actress Neha Iyer was on cloud nine as she discovered that she was pregnant! The first-time mommy-to-be started building new dreams and hopes as she had a new life growing inside her womb. Like many, Neha too had some challenges in her pregnancy. At the end of the second trimester, she had severe leg pain. It interfered with routine chores of her life like cooking, taking a shower etc. Her gynaecologist advised bed rest... Read more

  • By Fitterfly - Team Nutrition

Heal PCOS helps a doctor manage her PCOS in Covid-19 crisis.

  • By Fitterfly - Team Nutrition

Living with PCOS can be challenging. The far-reaching health implications interfere with your day-to-day routine. It can be traumatic - both physically and emotionally. So what's the solution to this? Education and awareness are the first healing steps towards PCOS. Although you cannot cure PCOS, you can manage it through - 'a lifestyle change'. Guidelines have endorsed ‘healthy lifestyle’ as the first line of therapy for wome... Read more

  • By Fitterfly - Team Nutrition

Marked reduction in HbA1c with Personalized Diabetes Coaching

  • By Fitterfly - Team Nutrition

A 65-year-old female drops her HbA1c by 3.1% through CGMS-based lifestyle intervention program with personalised coaching without any change in her previous medication dose in just three months. When she joined the program, her HbA1c was 10.8%. By the end of 3 months, she had reduced it to 7.7% - which is incredible!! Case Presentation A 65-year-old female was living with type 2 diabetes for 30 years. She weighed 54 kgs, was 152 ... Read more

  • By Fitterfly - Team Nutrition

A promising solution to the Opioid Crisis - Pharmacogenomic Testing.

  • By Fitterfly - Team Nutrition

Opioids have been used since ages for managing both acute and chronic pain. They are one of the most effective drugs for pain management and have been considered as the best standard of care for certain conditions across the world. However, along with the benefits of alleviating pain, they have their side-effects - drug dependence and toxicity. The opioid crisis bears a substantial economic burden and public health problem. In Ind... Read more

  • By Fitterfly - Team Nutrition

Fitterfly - Where Science Meets Technology

  • By Fitterfly - Team Nutrition

Fitterfly is a Singapore-based health-tech startup with presence in Dubai, Qatar and India. Run by a team of Senior Doctors, Nutritionists, Techies, Fitness and Healthcare Experts, Fitterfly is at the forefront of healthcare innovation with India’s largest food database for macro and micronutrient analysis. We believe that different people require different health care plans based on their personal goals and needs. In our quest t... Read more

  • By Fitterfly - Team Nutrition

Little steps, big results. The role of a personalised wellness program in healing PCOS.

  • By Fitterfly - Team Nutrition

Polycystic Ovarian Syndrome (PCOS) is one of the most common endocrine disorders found in women. One in every ten women in India has polycystic ovary syndrome (PCOS), according to a study by PCOS Society. Unfortunately, there is no cure for PCOS; it is a lifelong condition. Management and treatment of PCOS include a healthy diet, regular physical activity, and medications, which can address the associated manifestations and comorb... Read more

  • By Fitterfly - Team Nutrition

What is PCOS and why do you have it?

  • By Fitterfly - Team Nutrition

It’s not fun to have PCOS but you know what? There is one good thing – at least you know the cause of all your crappy symptoms. [It’s not you, it’s the hormones!]. And since you know, you can manage it too. A little silver lining, perhaps! Moving on, what exactly is PCOS? ‘Syndrome’ in simple words is a collection of symptoms, a condition where lots of different symptoms like – irregular periods, excessive hair on the face, incr... Read more

  • By Fitterfly - Team Nutrition

Immunoboosters: Can supplements help during COVID-19 outbreak?

  • By Fitterfly - Team Nutrition

"During these hard times, it is our good health and good sleep that are enjoyable."    - Knute Nelson Status Quo COVID-19 is omnipresent. Since the onset of the COVID-19 outbreak, fear and panic have travelled globally. The burden of this disease has even questioned the medical infrastructure of developed nations, including America. So what do we do in our country with a population density of 464 per sq. Km where social distan... Read more

  • By Fitterfly - Team Nutrition

Janta Curfew and Social isolation. Here’s what you should do.

  • By Fitterfly - Team Nutrition

Extraordinary times call for extraordinary measures. Prime Minister Narendra Modi asked the citizens of our country to go into a voluntary lockdown on Sunday 22nd March for 14 hours from 7AM to 9PM, with an aim to instil in people a message of social distancing. As responsible citizens we should all adhere to the call and contribute in the fight against novel coronavirus. It is normal to feel stressed or scared during a crisis,... Read more

  • By Fitterfly - Team Nutrition

Immunity building in the time of Corona: 5 Science-based techniques

  • By Fitterfly - Team Nutrition

You are washing your hands 10 times a day. Stopped touching your face even if it means not scratching the goddamn itch. You avoid meeting relatives and going to work [well, the last two are kinda fun!]. But what else can you do, to help ward off this crazy new virus? Help your body fight, by building your immunity. When you come in contact with any germ, your body tries its best to stop it from getting inside and infecting you.... Read more

  • By Fitterfly - Team Nutrition

How to get enough protein on a vegetarian diet?

  • By Fitterfly - Team Nutrition

As a person with diabetes, you must have been advised to have a low carb-high protein diet. Here's why. Protein, one of the three main macronutrients, helps the body to grow new tissue (build muscle) and repair any damages. Protein can also be broken down into glucose which is used as energy. Unlike carbohydrates, protein gets broken down into glucose much slowly. Because it takes longer to break down, a protein-rich meal does no... Read more

  • By Fitterfly - Team Nutrition

Diabetes Care: Safe Tips To Follow While Travelling

  • By Fitterfly - Team Nutrition

Whether it is a work-related trip or a family vacation you’ve been planning for months, travelling changes your daily routine inevitably. Changes in diet, sleep pattern, time zones, exercise routine could potentially off-track of your diabetes management plan. Don't worry - this does not mean that you can’t take a vacation. With a little caution and discipline, the only thing you’ll have to worry about is making new memories! Tod... Read more

  • By Fitterfly - Team Nutrition

How stress affects diabetes & tips to manage it

  • By Fitterfly - Team Nutrition

During the day, you might encounter various things (small or big) that cause you to stress out. It’s normal - everyone experiences it. While we might not be able to control the factors causing stress, we can definitely control how we deal with it. The unknown effects of stress on blood sugar control: Managing stress is vital for everyone - but especially so for people living with diabetes. Stress might be unknown reason your blo... Read more

  • By Fitterfly - Team Nutrition

Diabetes Diet: Can I Eat Rice?

  • By Fitterfly - Team Nutrition

“You should give up rice” - this is inevitably one of the first (unsolicited) piece of advice you hear when you tell someone you have diabetes. Before you give up what you’ve probably been eating all your life - let’s get some facts right. When it comes to managing diabetes, rice alone is not the problem - carbohydrates are. Carbs are the component of your food that affect your blood sugar levels the most. This, again, does not ... Read more

  • By Fitterfly - Team Nutrition

Sleep - An Unknown Factor Silently Affecting Your Blood Sugar Levels

  • By Fitterfly - Team Nutrition

One of the questions that your doctor must be asking at your regular check-ups is about your sleep. Isn't it? Ever wonder why? Well, sleep is as critical as diet, exercise, weight and stress when it comes to keeping your blood sugar levels under control. Let’s understand why. When your blood sugar levels are too high, your kidneys have to work extra to get rid of the excess glucose in your body. This results in frequent urinatio... Read more

  • By Fitterfly - Team Nutrition

Lifestyle Modification: Small Changes, Big Impact

  • By Fitterfly - Team Nutrition

Every time you visit your doctor, they ask you about your diet and exercise. Have you ever wondered why they insist on it? Is taking the right medicine (or insulin) at the right time, not enough? Well, it's not Relying only on medicines to manage diabetes is not sufficient. They have to be complemented with positive lifestyle changes to help you reach your target blood sugar levels. We share 8 essential aspects of diabetes manag... Read more

  • By Fitterfly - Team Nutrition

Does having diabetes mean I have to give up my favourite foods?

  • By Fitterfly - Team Nutrition

Let’s get one thing straight - there’s nothing called as a 'diabetes diet' Diet is one of the fundamental aspects of diabetes management - as you probably already know. This, however, doesn’t mean that you have to give up the food you love and eat boring, bland food. While the principles of healthy eating are the same for everyone, as a person with diabetes, you need to watch your carbohydrate intake. Again, this does not entai... Read more

  • By Fitterfly - Team Nutrition

Diabetes Diet: 20 Fruits That Are Okay To Eat

  • By Fitterfly - Team Nutrition

If you’ve ever consulted a dietician, one of the first things they recommend is that you eat smaller, more frequent meals instead of three heavy meals. This helps keep your blood sugar levels stable instead of big spikes and drop, which are detrimental to your health. Snacking in between can be tricky for some people and is the easiest time to eat something unhealthy. One healthy and nutritious option is eating fruits. Yes, you ... Read more

  • By Fitterfly - Team Nutrition

Why is your doctor insisting that you exercise?

  • By Fitterfly - Team Nutrition

Love it or hate it - you can't ignore exercising! We’ve all heard it, we all know it - exercising is essential. But for most of us, finding the time and motivation to do it regularly can be tough. So why is your doctor adamant on you getting more active? We'll tell you. For people with diabetes, exercise helps lower blood sugar levels in two ways: It increases insulin sensitivity: Which means it improves your body’s abilit... Read more

  • By Fitterfly - Team Nutrition

Acute Hepatitis

  • By Fitterfly - Team Nutrition

Acute hepatitis is inflammation of the liver caused by infection with one of the 5 hepatitis viruses. In most people, the disease begins suddenly and lasts a few weeks. What are the common symptoms of acute hepatitis? Symptoms appear suddenly and usually include – loss of appetite, general feeling of illness, nausea, vomiting, fever. Often patient may experience pain in the upper right part of the abdomen. What is the importance... Read more

  • By Fitterfly - Team Nutrition

Gastro-Esophageal Reflux Disease [GERD]

  • By Fitterfly - Team Nutrition

Acid reflux happens when contents from stomach flow back into your esophagus - the food pipe connecting mouth and stomach. It is also called regurgitation or gastroesophageal reflux. Occasional acid reflux is quite common, however, if you have persistent symptoms occurring more than twice a week, your doctor might diagnose a condition known as Gastroesophageal reflux disease [GERD]. What are the symptoms of GERD? Heartburn, usua... Read more

  • By Fitterfly - Team Nutrition

Diet Tips for Adult Constipation

  • By Fitterfly - Team Nutrition

Constipation is a condition in which you have fewer than three bowel movements in a week, and your stools are hard, dry, and small, making them painful and difficult to pass. Even though people often make light of constipation, it is no laughing matter. Straining day after day can not only make you feel miserable but also lead to more serious complications. Let us delve a bit deeper to know more about constipation and ways to tr... Read more

  • By Fitterfly - Team Nutrition

Diet and food in Inflammatory Bowel Disease

  • By Fitterfly - Team Nutrition

Inflammatory bowel disease (IBD) represents a group of disorders that involve chronic inflammation of digestive tract, anywhere from the mouth to anus. The two most common types of inflammatory bowel disease are – Crohn’s disease and Ulcerative Colitis. IBD can be very painful, disrupt the normal process of food digestion, and in few cases, it may even be life-threatening. If you have been diagnosed with IBD, it may be severely af... Read more

  • By Fitterfly - Team Nutrition

Liver Insufficiency in Children

  • By Fitterfly - Team Nutrition

Liver is an important organ of the body with a central function in nutrient absorption and metabolism. If your child has been diagnosed with liver disease, he/she needs appropriate management of diet and nutrition. Why does my child need diet management? Children with liver disease require more energy and proteins but have poor appetite so they usually eat less. Additionally, damaged liver cannot process many nutrients adequately... Read more

  • By Fitterfly - Team Nutrition

Pre-Surgery Nutrition Buildup for a Child

  • By Fitterfly - Team Nutrition

As a parent, watching your child undergo surgery is difficult, but small changes in diet can help make things easier. Your child’s upcoming surgery needs adequate physical and mental pre surgery preparation to bear the stress of procedure. Sufficient pre-surgical nutrition buildup helps in preparing organs and body to have quick healing and easy recovery, in other words improve the surgery outcomes. What your child eats and the di... Read more

  • By Fitterfly - Team Nutrition

Underweight Child

  • By Fitterfly - Team Nutrition

While we hear a lot about current epidemic of overweight children, you find yourself on the opposite end of spectrum. Doctor has identified your child as ‘underweight’. Let’s find out what does this mean and what can you do about it? How can I determine if my child is underweight? Being able to tell if a child is underweight is tricky as all children grow at different rates and at different times. Also, the growth pattern differs... Read more

  • By Fitterfly - Team Nutrition

Child's General Health and Nutrition

  • By Fitterfly - Team Nutrition

A building is only as strong as its foundation; similarly, positive dietary habits incorporated in childhood lead to a healthy life ahead. Changing lifestyles, cooking practices, increased intake of processed and ready-to-eat foods, energy-dense foods and those with high sugar and salt content pose a serious health risk to your child. As a parent do you wonder what can you do to improve the diet and attitude of your child towards ... Read more

  • By Fitterfly - Team Nutrition

Anemia in a Child

  • By Fitterfly - Team Nutrition

Your doctor has suspected that your child has anemia (low Hemoglobin level in your child’s blood) and advised you to plan an iron-rich diet for your anaemic child. Here are some Frequently Asked Questions to help you understand what this means and tips on how you can help your child fight anemia. What does Low Hemoglobin or Iron deficiency Anemia mean? Anemia means that haemoglobin (protein in red blood cells which carries oxyge... Read more

  • By Fitterfly - Team Nutrition

Overweight child and Childhood obesity

  • By Fitterfly - Team Nutrition

Traditional Indian wisdom identifies thin and lean kids as weak while plump and chubby kids as healthy. Modern medicine has a different opinion. You may have been told by your doctor that your child is overweight. You are not alone as obesity in children is spreading like an epidemic. Let’s find out what does this mean and what can you do? How can I determine if my child is overweight? Being able to tell if a child is overweight ... Read more

  • By Fitterfly - Team Nutrition

Vitamin C During Pregnancy For Indians: Benefits, RDA, Sources, Risks of Vitamin C Deficiency

  • By Fitterfly - Team Nutrition

Vitamin C (ascorbic acid) rich fruits like gooseberries (amla), guava, strawberries and citrus fruits help improve absorption of non heme iron i.e. iron from vegetarian sources. Since it is a water soluble vitamin, your body does not store Vitamin C. So you need to eat Vitamin C rich food every day. Role of Vitamin C in pregnancy Vitamin C not only helps absorb iron, which helps prevent iron deficiency anemia but is an important ... Read more

  • By Fitterfly - Team Nutrition

Gestational Diabetes Management: Diabetes Friendly Indian Diet During Pregnancy

  • By Fitterfly - Team Nutrition

According to the National guideline for diagnosis and management of Gestational Diabetes Mellitus (GDM), there should be universal screening of all pregnant women at first antenatal contact. If the first test is negative, the second test should be done at 24-28 weeks of gestation. This is the single step test recommended by the World Health Organization for diagnosis of GDM using a 75gm glucose, through Oral Glucose Tolerance Test... Read more

  • By Fitterfly - Team Nutrition

Water Retention or Edema: How to Reduce Swelling During Pregnancy

  • By Fitterfly - Team Nutrition

Swollen feet due to water retention or edema is common after the 20th week of pregnancy. While swollen feet or ankles may be common as the pregnancy advances, if you notice any swelling in the early stages or find that your hands are swollen or your face is swollen, you need to get in touch with your doctor. Typically, water retention is associated with excess salt intake. However, during pregnancy it is not advised to reduce sodi... Read more

  • By Fitterfly - Team Nutrition

Nausea or Morning Sickness During Pregnancy: Tips for Indian Moms

  • By Fitterfly - Team Nutrition

Nausea or Morning Sickness Morning sickness, which includes nausea and vomiting in pregnancy (NVP) is typically caused by pregnancy hormones, especially in the first trimester. Having said that, morning sickness can happen any time during the day and the name is a misnomer.  Some studies say it happens to over 50% of all pregnant women, while others report it that 80% women experience it at some point during their pregnancy. But,... Read more

  • By Fitterfly - Team Nutrition

Zinc During Pregnancy For Indians: Benefits, RDA, Sources, Risks of Zinc Deficiency

  • By Fitterfly - Team Nutrition

Zinc is one of the minerals that we get through a healthy, balanced diet. It is a micronutrient, which is needed for cell division, protein synthesis and growth. Role of Zinc in Pregnancy Zinc is important during pregnancy to ensure proper growth of the foetus, which leads to a healthy birth weight. Severe zinc deficiency during pregnancy puts the baby at risk for low birth weight (LBW) and the foetus could be small for gestatio... Read more

  • By Fitterfly - Team Nutrition

Indian Food During Pregnancy - A Common Sense Diet Guide

  • By Fitterfly - Team Nutrition

Don’t eat papaya. Eat for two. Add ghee to every meal. Spicy food can cause labour. Indian women are bombarded with advice on what to eat and avoid during pregnancy. Do you wonder if these are myths? Are you worried that eating the wrong food can affect the baby’s growth and development? The first tip we have for you is to look up the source of the advice. How credible is the information? Check with your personal dietitian ... Read more

  • By Fitterfly - Team Nutrition

Diabetes Indian Meal Plan and Diet Dos and Don'ts

  • By Fitterfly - Team Nutrition

If you or someone you know has been diagnosed with diabetes then you know that eating right is critical to manage your condition and control the sugar level. But this does not mean giving up on "tasty" food as most people believe. Diabetics can enjoy a normal, healthy diet when their blood sugar is in check. Even if you have borderline diabetes or are pre-diabetic, you can maintain your blood sugar levels by following these tips b... Read more

  • By Fitterfly - Team Nutrition

Sports Nutritionist Vs Googling Healthy Recipes

  • By Fitterfly - Team Nutrition

In the movie Dangal, the father-coach Aamir Khan is seen pushing his wrestling champions to give up junk food, pickles and other carb heavy vegetarian meals in favor of a high protein diet. Even though the methods are crude, it highlights the need for those playing competitive sports to eat the right food. Nowadays thanks to advances in nutrition and technology, sports enthusiasts and professionals can rely on more scientific metho... Read more

  • By Fitterfly - Team Nutrition

Diabetes: Tips To Prevent And Deal With Hypoglycemia Or Low Blood Sugar

  • By Fitterfly - Team Nutrition

If you or someone you know has just been diagnosed with diabetes, then chances are that you believe your blood sugar is always high. But, every diabetic should be aware that they can also experience hypoglycemia or a drop in blood glucose. This can happen due to a combination of factors related to diet, activity and your medicines or insulin. While there are different values for low blood sugar, generally if the blood sugar drops ... Read more

  • By Fitterfly - Team Nutrition

Choose your seasonal fruits

  • By Fitterfly - Team Nutrition

The first shower of rains brings with it the essence of Petrichor and along with that brings in the desire to munch on something crispy and spicy, the list goes unending with options like Bhajias, Tikki, Vada’s, etc. but along comes flu, infections, allergies and cold something which needs to be taken care of, to rescue comes seasonal fruits, loaded with antioxidants to fight against all infections. Seasonal fruits have special qu... Read more

  • By Fitterfly - Team Nutrition

Omega 3 – The Essential Fats for child health

  • By Fitterfly - Team Nutrition

Fat is the most discussed nutrient for weight gain, isn’t it? And with the increasing incidence of childhood obesity even parents are much concerned about the fat intake in children. But is it really so bad and the only culprit and doesn’t play any role for the well being? Well let’s read about the good fats... No doubt fat is the high caloric food giving 9 Kcals / gram compared to 4 Kcals / gram of carbohydrates or proteins, but ... Read more

  • By Fitterfly - Team Nutrition

Follow the tenets of #SahiKhao campaign to fight Childhood Obesity

  • By Fitterfly - Team Nutrition

Obesity in children is rising at an alarming rate. By 2025, India will have over 17 million obese children and stand second among 184 countries where the numbers of obese children are concerned. Chubby Cheeks and baby fat beyond a certain degree are no more wanted words as they the roots of obesity. Children above a certain BMI may have higher risks of heart disease and diabetes in early thirties. The reasons for rising childho... Read more

  • By Fitterfly - Team Nutrition

Enhance Sports performance of your kids with right nutrition

  • By Fitterfly - Team Nutrition

Playing sports helps children express feelings like joy, excitement, anger or fear! Sports help children develop physical skills, get exercise, make friends, have fun, learn to play as a member of a team, learn to play fair, and improve self-esteem. Thus, parents should take an active role in helping their child develop good sportsmanship. But to perform well in sports and win, the body requires right kind of fuel and right phy... Read more

  • By Fitterfly - Team Nutrition

Protein-the power nutrient in child’s food: Ensure enough of it!!

  • By Fitterfly - Team Nutrition

Proteins are considered as building blocks of the body. They are required for growth and maintenance of every cell in the body. Deficiency of proteins makes the children weak both on brain development as well as physical level. Indian diets are typically rich in carbohydrates and fats with less protein. Fitterfly data shows that Indian children consume less protein than required and almost 45% of the children have deficiency of p... Read more

  • By Fitterfly - Team Nutrition

Calcium in a child’s diet- its role, sources and recipes

  • By Fitterfly - Team Nutrition

Most of the parents worrying factor is whether my child is getting all the nutrients. One of the prime concerns is for Calcium in the food. Calcium is one of the most vital elements required for normal growth and development of children. Calcium is most abundant mineral in the body. It constitutes around 40% of the total body mineral content. Majority is situated in the bones and teeth. Calcium deficiency can lead to multiple is... Read more

  • By Fitterfly - Team Nutrition

Why a child’s diet should have enough Iron!

  • By Fitterfly - Team Nutrition

Iron is an essential element of the human body. It is important especially for growing children and adolescents. Iron is a part of many enzymes and most of all a principal part of hemoglobin of the red blood cells which carries oxygen to different parts of the body. It is estimated that 70% of the children in India have anemia (low hemoglobin) as their iron intake in the diet is less. This puts them at risk of low IQ and poor ph... Read more

  • By Fitterfly - Team Nutrition

6 best animal based milk alternatives you dint know about

  • By Fitterfly - Team Nutrition

Milk allergy and lactose intolerance are surprisingly common in children and may necessitate elimination of milk and milk products in diet. Learning to live without that morning cup of milk can be difficult but is essential if your child is suffering from daily shattering symptoms of the allergy. Having to look at some healthy milk substitutes in the market can be a real tedious task, much more so in the Indian market.   Our Pedia... Read more

  • By Fitterfly - Team Nutrition

Plant milk - the new way of healthy life

  • By Fitterfly - Team Nutrition

The rising incidence of cow’s milk allergy, lactose intolerance, and cholesterol disorders has increased consumer preference towards healthy milk alternatives. Nutritious foods in the market include a wide range of non-dairy beverages that can cater to the needs of vegetarians and vegans. Globally, plant-based milk substitutes have not only gained popularity in the functional and specialty beverage category but also have proven nut... Read more

  • By Fitterfly - Team Nutrition

Gulkand-A Sweet Summer Cooler!

  • By Fitterfly - Team Nutrition

‘Gulkand’- as the name suggests is Rose Petal Jam or Rose Petal Preserve and is one of an ancient delicious preparation which has been used for ages for maintaining good health. The literal meaning of Gulkand is ‘Gul ‘which means ‘Rose‘ and ‘Kand’ which means ‘Sweet’. It is a sweet preserve of rose petals made from fresh rose petals and sugar. It is also known as one of the best medicines in Ayurveda for the plethora of benefits t... Read more

  • By Fitterfly - Team Nutrition

Nose bleed in children: causes, prevention and treatment

  • By Fitterfly - Team Nutrition

Nose bleed or Epistaxis as it is known medically, it is commonly seen in children and adults in summer season.  A nose is a fragile and very important organ of the human body. Nose bleeding is majorly caused due to bursting of blood vessel within the nose, it can be spontaneous or due to trauma. When nose becomes dry, small arteries of the nose get exposed to mechanical stress or burst which leads to bleeding.  Though by itself, it... Read more

  • By Fitterfly - Team Nutrition

Wonders of Ipomoea Leaves (Sweet potato leaves)

  • By Fitterfly - Team Nutrition

Category: Dark Green leafy vegetables Summary : Ipomoea batatas or sweet potato is an important root vegetable which is starchy and sweet in taste and is widely known for its nutritional benefits all over the world. Ipomoea leaves or sweet potato leaves have various classifications as per size, type and structure of the plant. Traditionally vines of the plant are used as palatable cattle feed. Asian cuisine considers a wide use o... Read more

  • By Fitterfly - Team Nutrition

Reasons why your child cannot tolerate milk

  • By Fitterfly - Team Nutrition

A child running from that morning glass of milk is the most hilarious as well as stressful situation at home. This may not just be out of dislike towards milk but can be something more. Vigilant parents on the other hand are in constant search for right substitutes to replace milk that support healthy growth of children.   This blog is an enlightening call for all my fellow readers that lactose intolerance and milk allergy are two... Read more

  • By Fitterfly - Team Nutrition

The Majestic Mango- Health benefits of Mango for your child this summer

  • By Fitterfly - Team Nutrition

Summer season approaches, bringing one of the loveliest fruit in our lives. In fact, this season is being anxiously awaited for consuming the King of the fruits - Mango. It is one of the yummiest fruits around, perfect for these scorching summers. Mangoes belong to the genus Mangifera (Mangifera indica) in the flowering plant family Anacardiaceae. One can find many varieties of mango fruit which vary in size, shape, flavor and tex... Read more

  • By Fitterfly - Team Nutrition

Summer Vacation: Reasons of gaining weight and Fitter fly way to shed it off ….

  • By Fitterfly - Team Nutrition

Ever remember as children, our generation used to lose weight during summer vacation, running around in the playgrounds, playing outdoor games, catching fireflies, and at times helping grandparents in the households and gardening , But in the present era everything has shifted indoors and in summers now we see our children gaining weight these days. This is due to lack of physical activity, more time on mobile/ tv/ video games, cal... Read more

  • By Fitterfly - Team Nutrition

Ways to combat eating disorders in children

  • By Fitterfly - Team Nutrition

Eating disorders and their increasing prevalence in children has caused a dramatic shift in the overall growth and development of adolescents. Many forms of treatment modalities used to treat eating disorders invariably differ as per severity and duration of illness. Treatment measures outside hospital settings, residential programs, and family interventions help reduce the severity of eating disorders in children. Psychotherap... Read more

  • By Fitterfly - Team Nutrition

Two Healthy Black Carrot Recipes - Shot of Anti-oxidants

  • By Fitterfly - Team Nutrition

Have a craving for sweet tooth and want to try something new, ever tried something nutritious and healthy, an antioxidant rich dessert! If not spare few minutes here and read on… Black Carrot Halva:   Category Dessert Pre preparation time 15 minutes Cooking time 20 minutes Serves 3 Ingredients: Black Carrots 200 grams approx. 1 medium cup grated Sugar 1 tablespoon Full cream mil... Read more

  • By Fitterfly - Team Nutrition

WORLD TB DAY, 24 MARCH 2018 - Diet tips to fight tuberculosis

  • By Fitterfly - Team Nutrition

Each year, health professionals come together on 24th March to celebrate World Tuberculosis Day. The main motive of this activity is to raise public awareness of the health, social and economic consequences of tuberculosis (TB). On 24th March 1882, Dr. Robert Koch did announcement for detection of bacterium which causes Tb. This revolutionary discovery in medical field helped in diagnosing and curing this disease.  TB continues to ... Read more

  • By Fitterfly - Team Nutrition

Health complications of eating disorders in children

  • By Fitterfly - Team Nutrition

Eating disorders can be acute or chronic and can affect every organ system in the body depending on the severity. There should be adequate awareness to act quickly and take necessary measures in children suspected with eating disorders to avoid any serious health complications Effect on Heart: Children with Anorexia or Bulimia nervosa often complain of secondary cardiac complications like changes in the heart rate, low blood ... Read more

  • By Fitterfly - Team Nutrition

World Pi Day- Celebrate with a Healthy Pie

  • By Fitterfly - Team Nutrition

March 14 is the World Pi Day. Pi is the most recognizable mathematical constant in the world. Its value is equal to 3.1415 approximately.  That’s why it’s celebrated on 14th March (3/14).  According to Physicist Larry Shaw, Pi should be remembered by people for years to come, so he thought of celebrating it in unique and cheerful way by eating lots of pies. As “pie” is a homophone of “pi”, it is easy to memorize for people. Now-a-... Read more

  • By Fitterfly - Team Nutrition

2 Easy lactose free healthy recipes for kids

  • By Fitterfly - Team Nutrition

Worried about meeting calcium requirement when on Lactose free diet or trying hard to make a dessert without milk? Especially for children, Pediatric Nutritionists at Fitterfly have listed out two easy to make lactose free recipes one with a multiuse option and other for those with a sweet tooth. Try This... Tofu with Veggies topped with Peanuts.... Preparation Time : 10 minutes  Cooking Time : 10 minutes Categ... Read more

  • By Fitterfly - Team Nutrition

Does GM diet fulfill our micro-nutrient requirement? An eye-opener!

  • By Fitterfly - Team Nutrition

So get started and try to add some colour to your food...In our ( previous blog - click here ) we found out that GM diet does not suffice the macro-nutrient requirement of normal adult and what effects would it have on our body. Micronutrients such as minerals and vitamins are required in our body in small quantities but the absence of these nutrients can result in a malfunction of the body. Let’s understand our requirement and ... Read more

  • By Fitterfly - Team Nutrition

Ever Heard of Black Carrots – Know the Health Benefits!

  • By Fitterfly - Team Nutrition

Everybody loves the vibrant orange coloured Gajar ka halva – a traditional Indian Sweet made on most of the occasions, but ever heard of a black gajar ka halva? Yes, it’s a variant of carrot with a sweet taste but subtle bitter aftertaste. Carrot or Daucus carota subsp. Sativus is found in many colours like red, purple, orange, white, yellow and black attributed due to the pigments present in it, like carotenoids, anthocyanins e... Read more

  • By Fitterfly - Team Nutrition

Eating Disorders(ED) in children

  • By Fitterfly - Team Nutrition

The term “Eating Disorders” may sound unfamiliar to the general population in India, as what people know is only fussy eating or picky eating problems in children.  In India, there is a remarkable increase of Eating disorders by 41.2% in girls and 28.7% in boys. The lack of awareness and acceptability of abnormal eating due to psychiatric disorders like ED in India manifests into malnutrition in children at various stages of growt... Read more

  • By Fitterfly - Team Nutrition

Constipation in children - causes, treatment and right diet for prevention

  • By Fitterfly - Team Nutrition

Constipation is one ofthe most common battles between every parent, child and pediatrician. With multiple hidden causes, it is indeed a challenge to understand and address on a daily basis. With the early morning chores, clearing bowels tops the priority in every home. Broadly constipation can be defined as inability to empty bowels over 3 consecutive days. A feeling of bloating, stomach pain, irritability, hard stools, may put th... Read more

  • By Fitterfly - Team Nutrition

Top 3 Quick Nutritious Breakfast Options for Your Child !

  • By Fitterfly - Team Nutrition

A kick-start to your child’s marvelous day can happen only with them munching on a nutritious and a wholesome Breakfast! Breakfast is the first thing that your child eats to begin their day with and it is something that keeps their day active, hence this needs to be balanced with adequate amount of nutrients going into their bodies and should be planned keeping in mind the requirements of your kid.  Most of the children demand a ... Read more

  • By Fitterfly - Team Nutrition

Is GM Diet a healthy way to lose weight?- A detailed analysis

  • By Fitterfly - Team Nutrition

General Motor diet is commonly known as GM Diet, better known as the fastest weight loss diet. GM diet promises nearly 15 pounds i.e. 6.8 kg weight loss in a week which is truly a tempting deal for all weight watchers. Interesting!!! But plenty of questions arise while taking such crash diet courses. Will one meet the daily requirement of nutrients? Will it work on fat loss, muscle loss or fluid loss? What do I eat after the die... Read more

  • By Fitterfly - Team Nutrition

Go Nuts With Groundnuts

  • By Fitterfly - Team Nutrition

Groundnuts or peanuts belong to legume group which grow under the ground. Groundnuts are nutritionally rich and have important role to play in growing children. Here's a quick run-down on all the goodness that Mother Nature packs into every single one of groundnut.   Energy dense: Groundnuts are rich in energy. 100 grams of groundnuts have 570 kcals. For growing kids, they play important role as small quantity provides them with... Read more

  • By Fitterfly - Team Nutrition

Benefits of Zumba for Children

  • By Fitterfly - Team Nutrition

Everybody loves to groove on the popular music like Latin, American, Hip-hop, other modern beats, Bollywood. When it is combined with Zumba choreography it feels like a party rather than a workout. That’s why this Latin-inspired workout is so popular is all age groups like kids, teens and adults. Recently, Zumba for kids is one of the emerging trends. Due to sedentary lifestyle, physical activity is must for maintaining children’s ... Read more

  • By Fitterfly - Team Nutrition

Understanding FitterFly Nutrition Report

  • By Fitterfly - Team Nutrition

Fitterfly Nutrition Report is sent to parents of children after a 7- day nutrition assessment. This assessment includes maintaining a week’s food diary of the child. Parent exchanges meal details of the child through FitterFly Nutrition App with our Nutrition Team. A link is sent to the parent either on the app or on e-mail on completion of the 7 day food diary. This link leads you to nutrition analysis report of your child for the... Read more

  • By Fitterfly - Team Nutrition

FitterFly Tricks of getting kids to eat their greens….

  • By Fitterfly - Team Nutrition

Are you dealing with a finicky eater on hands who hates vegetables or do you keep wondering how to get them eat those lovely greens?? These are list of inherent questions prevailing in a parent’s mind forever. To top it, a kid’s affinity for food is never constant and consuming veggies is rarely a part of that affinity :) If you are a parent whose battling with a choosy eater who avoids veggies especially, don't worry.. there are... Read more

  • By Fitterfly - Team Nutrition

Immune Boosters - For kids

  • By Fitterfly - Team Nutrition

The immune system involves an intricate network of molecules and specialized cells that work in close cooperation to fight infection. We rely upon our immune system to defend us from attack by foreign invaders, such as bacteria or viruses. It is a fact that our immune system cannot get stronger overnight. But a healthy diet and a healthy lifestyle over a long period of time can definitely keep infections at bay. Read through for s... Read more

  • By Fitterfly - Team Nutrition

Soya Lolipop With Green Tomato Chutney

  • By Fitterfly - Team Nutrition

Category Snack / Finger Food Serves 3 Preparation Time 10 mins Cooking Time 20 mins   INGREDIENTS: FOR LOLIPOPS 250gms boiled potatoes (3 – 4 medium sized) 1no onion finely chopped ½ cup soya chunks / soya granules ½ cup finely chopped vegetables (sweet corn, carrots, French beans & green peas) 3 – 4 coriander strands 2no green chilies 1tsp red chili powder 1tsp dry mango powder ½ cup... Read more

  • By Fitterfly - Team Nutrition

SPROUTY PEANUT RICE

  • By Fitterfly - Team Nutrition

RECIPE: SPROUTY PEANUT RICE CATERGORY: MAIN MEAL SERVES: 4 PREPARATION TIME: 10mins COOKING TIME: 20mins   INGRIDENTS: 1 cup basmati rice (can choose any normal rice or brown rice) ½ cup moong sprouts (soaked) 1no carrot finely chopped 1no onion ½ cup French beans ½ cup cauliflower florets 3tbsp peanuts (moongphali) ½ tsp cumin seeds Whole spices (bay leaf, cinnamon stick, peppercorn, cloves) 2 tomatoes – pureed in ... Read more

  • By Fitterfly - Team Nutrition

DIARRHOEA – LET’S NOT BE AFRAID

  • By Fitterfly - Team Nutrition

Diarrhoea or commonly known as loose motions  is a  common occurrence especially toddlers which make them irritable . With so many probable causefood – an allergy or intolerance? An infection? Or a general tendency?and the list is endless.So let’s gain some information about it..... Diarrhoea is characterised by: Frequent, smelly and loose stools 3-4 times or more in a day . Recognisable food particles like carrots, peas etc.... Read more

  • By Fitterfly - Team Nutrition

Appropriate foods for complimentary feeding

  • By Fitterfly - Team Nutrition

Complimentary feeding or weaning is defined by UNICEF as “the systemic process of introduction of suitable food at the right time in addition to mother’s milk in order to provide needed nutrients to the baby." Why should I initiate complimentary feeding at the right time? It is the second step of self-existence of the baby. Its negligence poses a high risk of malnutrition and micronutrients deficiency as the nutrient requireme... Read more

  • By Fitterfly - Team Nutrition

Roti Noodles – Start your Child’s new year with this yummy tiffin option

  • By Fitterfly - Team Nutrition

  Is your child a Chinese food lover? Does he only love noodles? Stop Worrying – Here’s a secret healthy and yummy tiffin option.   Recipe: Roti Noodles Category: Snack, Mid Meals Preparation Time: 15mins Cooking Time: 5mins Serving: 2 serving   Ingredients: 2 Multigrain Roti 1tsp olive oil OR cooking oil 1tsp ginger – garlic paste Chopped capsicum Chopped French beans Sliced Carrots Shredded Cabbage 1tsp Tomato ... Read more

  • By Fitterfly - Team Nutrition

What to feed my kid before exercise and after - A sports nutritionist speaks!

  • By Fitterfly - Team Nutrition

 As a parent, there is always confusion about meals on the day your child is supposed to go for sports. “What to feed my kid before exercise and after exercise?” would be foremost on your mind, after “is my child safe?” As a sports nutritionist, I can assure you that choosing the right foods can surely enhance training and performance in your child and make sure that they aren’t completely drained by the time they’re back home from... Read more

  • By Fitterfly - Team Nutrition

Benefits of Zinc for growth and development

  • By Fitterfly - Team Nutrition

 Zinc is a trace element which is essential for different functions of the body especially in children for their growth and development. Adequate zinc intake is important to reduce childhood illness, improve physical growth and reduce morbidity and mortality in children. Since the required amount of zinc in diet is small, it is also classified as a trace element. Benefits and role of zinc: Growth and Development: Zinc supports ... Read more

  • By Fitterfly - Team Nutrition

Tips & Tricks To Keep Your Child Physically Active this 2020!

  • By Fitterfly - Team Nutrition

Kids in COVID-19 era are locked at one place and have their schedule packed with online classes, which makes them glued to the screens with hardly any physical activity. Also, they don't get a chance to run around in the house due to restricted space. So, in such a scenario, it becomes very important to keep them active within the limited space available. The dilemma faced here is - how do we keep them physically active? The best ... Read more

  • By Fitterfly - Team Nutrition

CARE FOR YOUR YOUNG ONES THIS WINTER THE FITTERFLY WAY!

  • By Fitterfly - Team Nutrition

The onset of winter brings with it a pleasant nip in the air in the evenings and early mornings. It also brings in dry skin and associated itching and flaking of dead skin cells. This is especially common among children and more so with the younger ones. It's essential to ensure our children not just eat healthy but also keep away from the seasonal bugs like dry and itchy skin, dry hair as also to exercise right this winter so as ... Read more

  • By Fitterfly - Team Nutrition

Hung Curd Kidney Beans Snack With A Twist !!

  • By Fitterfly - Team Nutrition

Try this healthy pasta snack  which your kids will just love  !! RECIPE: Hung curd kidney beans with twist CATERGORY: Mid – Snack PREPARATION TIME: 20mins COOKING TIME: 10mins INGREDIENTS: Kidney beans: ½ cup (rajmah) Whole wheat pasta (tri color pasta): 2 – 3tbsp French beans, carrots and sweet corn: ½ bowl  Hung curd: 200gms Mixed herbs as required Chili flakes as required Salt as per taste METHOD: Wash kidney be... Read more

  • By Fitterfly - Team Nutrition

This Winter- Maintain Healthy and Glowing Skin..!!

  • By Fitterfly - Team Nutrition

WINTER IS COMING!!  With the seasonal changes, our body also goes through different changes. In the winter season, as the temperature drops the battle for healthy skin begins. During this season, skin problems get highlighted such as redness, dry skin, itchy skin, itchy scalp and dandruff. Healthy skin is vital for children's health. It is the first line of defence against infection and is visible to the world.  It is also true th... Read more

  • By Fitterfly - Team Nutrition

Foods to be given after bout of fever

  • By Fitterfly - Team Nutrition

Fever is a symptom of an underlying disease or infection. During fever the child may experience loss of taste, loose motions,vomiting. This decreases the appetite and the child may refuse to eat which leads to weight loss and further lowering of  immunity levels. After the fever subsides i.e. during the recovery stage it is vital that the child receives the right nutrition to speed up the recovery. If the child doesn’t receive appr... Read more

  • By Fitterfly - Team Nutrition

The Juicy Orange

  • By Fitterfly - Team Nutrition

A hybrid between pomelo (Citrus maxima) and mandarin (Citrus reticulate) orange is citrus species fruit, with pH ranging from 2.9 to 4. The ratio of sugar and acids decides the sweetness or sourness of the orange. The name orange is derived from a Sanskrit word "naranga" of the Dravidian origin. There are many species of oranges and distinguished based on the country where it is grown.  The volatile organic compounds like aldeh... Read more

  • By Fitterfly - Team Nutrition

Delicious Croustades

  • By Fitterfly - Team Nutrition

YUMMY CROUSTADES Pack your regular sandwiches with a new twist of protein packed sprouts and fresh vegetables and make your breakfast and snacks, a healthy experience. Serves: 3 Ingredients: 4 slices of Multigrain Bread  Filling ¾ th Cup whole moong- Soak for 6-8 hours/overnight, tie in muslin cloth for sprouts to grow, wait till dry and roast and use. 1 Tbsp oil 2 small chopped spring onions with greens ½ finely cho... Read more

  • By Fitterfly - Team Nutrition

Iron Rich Dill Leaves Dal

  • By Fitterfly - Team Nutrition

Rajma Shepu Dal   A dash of flavorsome and iron rich dill leaves in your regular dal with zesty Indian spices will make your child lick, the most ignored element of meals, till its last sip. Serves: 1 bowl  Ingredients: Rajmah, black- 1 Tablespoon  Chopped Shepu(Dill leaves)- 2 teaspoon   Chopped onion- 2 teaspoon  Chopped spinach leaves - 1 teaspoon Tomatoes, ripe- 1 teaspoon  Cooking oil- 1 teaspoon  Ginger, fresh- 1 ... Read more

  • By Fitterfly - Team Nutrition

Crunchy Nutty Parfait

  • By Fitterfly - Team Nutrition

Granola Parfait A tummy filling and mouth watering recipe which is rich in zinc, calcium and also a great option for lactose intolerence.  Ingredients: -8 tbsp flavoured yogurt -8 tbsp of sugar free granola of your choice -5 to 6 tbsp chopped fresh fruits [apple,banana ,pear,strawberry,kiwi,chickoo,] -chopped nuts and flax seeds, to sprinkle on top Method: In 2 glasses add alternate layers of  flavoured yogurt, granola, a... Read more

  • By Fitterfly - Team Nutrition

Yummy Protein Packed Quesadillas

  • By Fitterfly - Team Nutrition

Soya packed Quesadilla (Makes 5 quesadillas) Quesadillas serve to be an apt dish to feed your kids either as a snack during mid-meals or during breakfast. A phosphorus loaded soy quesadilla presents perfect nutrition as well as yummy taste combo to your little one. With the crunchy sweetness of corn and the tangy flavour of juicy tomatoes, these coriander flavoured quesadillas will be loved by the rest of the family too.  Enjoy ... Read more

  • By Fitterfly - Team Nutrition

Salt- What is the correct requirement for children

  • By Fitterfly - Team Nutrition

Salt in our food is like soul in the body.  Salt or “Namak” contributes to the taste of all kinds of foods and makes them more enjoyable. It enhances flavor and texture to the food.  Whether a particular food item is liked or disliked, salt is one of the important determinants of food intake, especially among children. Types of Salt Table Salt or common salt is primarily composed of sodium chloride and generally found in restau... Read more

  • By Fitterfly - Team Nutrition

BE THE CHANGE TOWARDS A HEALTH FRIENDLY DIWALI

  • By Fitterfly - Team Nutrition

                                            Diwali marks the epitome of color, happiness and joy for all. The mouth-wateringeasy Diwali sweets like motichoor-ladoos or gift-wrappedchocolates are too attractive to resist. Children tend to go binge onDiwali snacks and sweetson the run during play-dates, keeping a track of junk in their tummy can really be a task.  All it takes to ensure a healthy Diwali arethese 5 easy Fitterfly fes... Read more

  • By Fitterfly - Team Nutrition

Phosphorus rich recipes- Perk those levels up!

  • By Fitterfly - Team Nutrition

Phosphorus is a must have nutrient which along with calcium is the key building block for providing structure and strength to the bones. Though phosphorus is found in a wide variety of foods, chances are your child isn’t eating enough of phosphorus. So how do you fit this in?? FitterFly presents to you phosphorus loaded recipes designed by our child nutritionists to uplift the much needed phosphorus in your child’s body!! Paneer ... Read more

  • By Fitterfly - Team Nutrition

Yoga – The Best Form of Exercise for Children’s Mind And Body

  • By Fitterfly - Team Nutrition

With an increasing awareness in terms of fitness and nutrition and the traditional old practice of performing Yoga is trending its way through our busy lifestyle. Traditionally known as Hatha Yoga and in currently with various forms namely - Power yoga, Bikram Yoga, Kundalini Yoga, Yin Yan Yoga and many more. Quick benefits of Yoga for children. Makes them physically alert and fit. Helps in defining a better posture in childr... Read more

  • By Fitterfly - Team Nutrition

Millets - Wonder Food for Kids

  • By Fitterfly - Team Nutrition

Millets are wonder food. They play important role in growth and development of the child. Millets are rich in protein, fibre, iron, calcium, phosphorus and other minerals. We use some millets in day to day life. Below is a list of millets easily found around us with benefits they provide to children.   Name Of The Millets Nutrients in Millets Benefits of Millets Jowar (Shorgum) High in unsaturated f... Read more

  • By Fitterfly - Team Nutrition

Benefits of Millets for Child's Growth

  • By Fitterfly - Team Nutrition

                                           Millets are a group of highly variable small-seeded grasses grown as cereal crops/ grains. Each millet is nutritionally superior to rice and wheat in terms of proteins, minerals and vitamins. Some common millets used in India for children are: Pearl millet – Bajara Finger millet – Nachani Foxtail millet – Kangni Koda millet – koden Little millet – bhagar Branyard millet – Jhangora ... Read more

  • By Fitterfly - Team Nutrition

Dusshera special daily foods for children

  • By Fitterfly - Team Nutrition

                                     Dusshera marks the rise of good and fall of evil for all Indians. Let this Dusshera be a special festival which reminds us the importance of good health, fighting incorrect food habits and following the path of righteous and nutritious food. The beginning to a healthy life kick starts with conquering children’s eternal food evils like:                  Hunger pangs, No for breakfast, Low protein... Read more

  • By Fitterfly - Team Nutrition

Indian Recipes That Are High in Folate

  • By Fitterfly - Team Nutrition

A blend of all foods rich in folic acid can make your diet rich in folic acid. Use of some most common kitchen ingredients can get you going for the day. A dash of some condiments added to a mixture of nuts, pulses and vegetables make it a splendid combination of Folic acid rich foods. FITTERFLY RICH RECIPES THAT HELP INCREASE IN FOLATE   NUTRI-DINK LADOO Serves: 6 pieces  Ingredients: Whole wheat flour: 1 cup(50g) Dry... Read more

  • By Fitterfly - Team Nutrition

Power Mineral Phosphorus - Is your child meeting the needs?

  • By Fitterfly - Team Nutrition

                                                              Phosphorus is another major mineral in the body, and its importance is just right next to calcium. This particular mineral has both structural as well as functional roles and hence becomes a vital element in your child’s diet. Most of the phosphorus is a part of the bones however, it also is an important part of the cell membranes. Our child nutrition experts  in Mumbai ... Read more

  • By Fitterfly - Team Nutrition

Top Protein Rich Natural Foods – A must in every meal

  • By Fitterfly - Team Nutrition

                            World over protein rich foods and supplements are the new trending products in today’s supermarkets. However the importance of protein has been understood and rooted back in the ancient days. Protein basically comes from the Greek word “proteos” meaning primary or taking first place. If they understood it back then why are we so negligent in feeding our children adequate amount of proteins in their everyd... Read more

  • By Fitterfly - Team Nutrition

3 Nutritious Iron rich recipes for children

  • By Fitterfly - Team Nutrition

                        Iron is the major constituent of hemoglobin in the body and food intake rich in iron keeps you away from Iron deficient anemia. Read up on FitterFly iron rich recipes given by our child nutritionists and rejuvenate your body iron stores. Mix cress Chikki:   A touch of tradiitonal use of oilseeds can be nutritious too. Grab some of these handy and easily available oilseeds from your kitchen and make your r... Read more

  • By Fitterfly - Team Nutrition

8 Healthy food habits for Children..

  • By Fitterfly - Team Nutrition

                                           Let eating nutritious food alone not be the only way to live a disease free life. Healthy habits inculcated at a young stage in life can also be a counting factor for your child. Parents not only influence children’s eating behavior but can also act as ideal role models for eating right. Factors like accessibility, availability and parent modeling all together bring in drastic changes in ch... Read more

  • By Fitterfly - Team Nutrition

Phosphorus rich foods for your child - Know the Best 12!

  • By Fitterfly - Team Nutrition

                                            The second most vital element after calcium responsible for maintaining bone health is Phosphorus. It is an essential part of our child’s diet, since most of the growth and development that takes place starts from a young age and requires proper proportion of all nutrients. When your child’s diet contains enough calcium and protein, they are likely to have sufficient phosphorus. That’s b... Read more

  • By Fitterfly - Team Nutrition

Benefits of Vitamin C

  • By Fitterfly - Team Nutrition

                                  Vitamin C or ascorbic acid as it is known, is one of the most powerful yet the most under rated nutrients required by the human body. Children these days are often found to have lower concentrations of this vitamin due to low consumption of its sources. Why do we need to encourage our children to have more of Vitamin C? Vitamin C is a powerful antioxidant, it helps destroy all the free radicals ... Read more

  • By Fitterfly - Team Nutrition

Top 5 reasons to ensure breakfast is a must for your child !!

  • By Fitterfly - Team Nutrition

                                           Breakfast is ‘THE AWESOME’ way to offer body the refueling it needs. Mornings generally are quite hectic for any family and during this time getting kids to eat something can definitely turn out to be a challenge for the parents. However, this kind of challenge is worth accepting for a simple fact that this will lead to your child accruing bundle of health benefits. Reasons for non consump... Read more

  • By Fitterfly - Team Nutrition

Recommendations for Iron in children

  • By Fitterfly - Team Nutrition

                               Recommendations of all micro and macro nutrients for children are age and gender specific and are set by Indian Council of Medical Research. The recommended dietary allowance (RDA) highly recommends children to meet the minimum requirement of Iron as stated to avoid deficiency of iron and associated health hazards.   Eating Iron rich sources isn’t enough!! Multiple dietary factors affect iron absorpt... Read more

  • By Fitterfly - Team Nutrition

Flavor your bottle with Infused water

  • By Fitterfly - Team Nutrition

                             Checking water bottles post school or running behind your child to drink water is a common plight most parents face. The most common reason is many children are super active and consciously feel the need to hydrate themselves on exertion. But many kids are relatively sluggish and have low activity levels as a result drink less water and have reduced voluntary signals of thirst. Inadequate hydration can a... Read more

  • By Fitterfly - Team Nutrition

Healthy Sprout Modak

  • By Fitterfly - Team Nutrition

                                  Ganpati Bappa Morya!!!! With the festive season setting in,  children are all geared up to welcome their best friend Lord Ganesha to their homes. Modaks are indeed Gannu babas favorite food. How about trying some delicious experiments with twists and turns to the authentic modak recipe. Constantly struggling to add protein to your munchkins diet, let's make an extra effort to pack protein into Gan... Read more

  • By Fitterfly - Team Nutrition

5 Mouth-Watering & easy to cook Calcium Rich Recipes for your child

  • By Fitterfly - Team Nutrition

                                           Calcium is an important nutrient and is essential in every child’s diet from a toddler to an adolescent as it forms the base for building strong bones, teeth, muscular contraction and relaxation, secreting adequate hormones and enzymes and to send signals via nerves to the central nervous system.   In spite of its important role in the body we often tend to neglect or find it difficult to ... Read more

  • By Fitterfly - Team Nutrition

Top 10 Calcium Rich Foods For Your Child's Bones

  • By Fitterfly - Team Nutrition

                                                        There is clear awareness amongst people that every child needs calcium for healthy and strong bones. The advantages of calcium, however goes beyond that. This mineral helps in healthy functioning of your nerve system, is required for blood clotting, regulates contraction of heart muscles and has much more to contribute in terms of its positive effects. Calcium, thus is the most... Read more

  • By Fitterfly - Team Nutrition

Reading nutrition label- a smart puzzle to healthy living for children

  • By Fitterfly - Team Nutrition

                                              How many of us know how to read a food label correctly? Reading the small square charts printed on food packets accurately is an important step towards good health. It can help parents inculcate the sense of right and wrong foods in their young ones lives, surely at a very young age. WHAT ARE NUTRITION LABELS? Nutrition labels are small printed tabular charts seen on every packaged foo... Read more

  • By Fitterfly - Team Nutrition

Body Mass Index- Know more about its importance in children

  • By Fitterfly - Team Nutrition

                                          With many tools available in the field of fitness, measuring your child’s growth and development more efficiently is our aim at FitterFly. Fitness assessments include parameters like height, weight, growth charts, mid upper arm circumference and most importantly BMI (Body Mass Index) that help assess gradual growth of every child. Know more about BMI  Body Mass Index (BMI) is an anthropome... Read more

  • By Fitterfly - Team Nutrition

Balance between Food intake and Activity in Children

  • By Fitterfly - Team Nutrition

My child doesn’t eat much yet he is overweight, I try to control his portion size yet it’s of no effect! My child doesn’t feel hungry, no matter the variety of foods I make!! My child feels tired easily. Climbing just two floors makes him/ her short of breath!!! Are these some of the things that comes across your mind? Have you observed this happen with your child as well? The most common reason is the lack of balance between fo... Read more

  • By Fitterfly - Team Nutrition

Go Bananas Kids..

  • By Fitterfly - Team Nutrition

Banana- An all time favorite fruit eaten by millions of people of every age group all across the globe. This energy filled fruit can be eaten as whole; sliced to make fruit salad or works as a great addition in breakfast cereals or smoothies. Apart from being nutritious, it is easily digestible and popular especially for its aroma, texture, easy to peel and eat qualities. Our FitterFly team of Pediatric Nutritionists have summari... Read more

  • By Fitterfly - Team Nutrition

Nuts and Oilseeds - Nutritional gems in diet for children

  • By Fitterfly - Team Nutrition

Good nutrition is the essential key to healthy growth and development in children. A well balanced diet with all essential nutrients helps build healthy food habits in the early stages of growth. Nuts like almonds, walnuts, peanuts, cashew nuts and pistachio are a host of all important minerals and other nutrients that give variety, energy and color to a child’s plate. Oilseeds like til seeds, garden cress seeds (halim seeds), waterm... Read more

  • By Fitterfly - Team Nutrition

Easy ways to use nuts into daily recipes for children

  • By Fitterfly - Team Nutrition

Knowing benefits is always interesting, but knowing ways to introduce in diet makes it intriguing. At FitterFly expert child nutritionists have best ideas to share on ways of introducing nuts in your child’s diet. Make place in your childs tiffin : Sweet nut bars: Mixture of cereals like oats with different nuts in combination of dates, raisins, apricots and figs make nutritious sweet nut bars that can substitute your child’s... Read more

  • By Fitterfly - Team Nutrition

Sure shot solutions to make your Picky or Fussy eater child eat healthy food

  • By Fitterfly - Team Nutrition

 Children are generally fussy or picky while eating and till a certain extent that is normal as far as your child is energetic throughout the day and has good immunity and doesn’t fall ill too often, your child is doing fine. It’s also normal for children to likes and dislikes just like we do and to refuse new foods, and to eat more or less from day to day and it’s also because appetites keep changing depending on their activity pat... Read more

  • By Fitterfly - Team Nutrition

Iron !! Is my child getting enough ??

  • By Fitterfly - Team Nutrition

Did you know??  According to World Health Organization Iron deficiency is the most common and widespread nutritional disorder in the world, affecting 40% of pre-schoolers and children in developing countries. Prolonged Iron deficiency Anemia caused due to lack of iron through diet, this may lead to decreased immunity and can lead to a number of other conditions. Let us understand why and how Iron is important to us.. Heme group... Read more

  • By Fitterfly - Team Nutrition

Calcium Basics - What Every Parent should know!

  • By Fitterfly - Team Nutrition

A prime concern in every parent’s mind is whether my child is getting all the nutrients in the required amount- CALCIUM being in the top priority list. Calcium is one such nutrient which children can’t simply afford to skip at any age. Why do we actually worry so much about calcium? Scroll down to find answers to your queries and to know all about calcium from our child nutritionists at FitterFly…. Why is Calcium a must have in eve... Read more

  • By Fitterfly - Team Nutrition

Easy tips to use drumstick leaves in your daily meals..

  • By Fitterfly - Team Nutrition

Just as the monsoons are playing hide and seek with us, so are the prices of the veggies..Invading the markets are nutrition packed Drumstick leaves or better known as moringa leaves. The difficult task here is to get our munchkins munch these nutritious bundle. Worry not, as Fitterfly Nutrition team brings you easy inputs to use these vegetable ina  smart way.   Moringa leaves or Horse radish is the English name or Saragavo in Guj... Read more

  • By Fitterfly - Team Nutrition

Get smart in choosing healthy fats for your child’s diet

  • By Fitterfly - Team Nutrition

With India ranking as the second largest leading country in the World for childhood obesity, it is time to hit an alarm for all parents to look out for healthy options of foods in their child’s diet. Switching to healthy choices of fats in diet is the right way of keeping your child away from obesity and its associated diseases. FAD diets encouraging fat free meals can be dangerous and cause many nutritional deficiencies in the body.... Read more

  • By Fitterfly - Team Nutrition

Choose Healthy Fats To Boost Heart Health And More

  • By Fitterfly - Team Nutrition

With most readers here who are worried parents for their overweight children, must be looking for terms like “fat free diets” and “low calorie fats” in this article. Increased exposure to unhealthy fats coming from junk foods causes a natural sense of worry and alarm in all parents. At the same time consuming healthy fats is a concept that all parents and children must know to understand the need of fats for healthy growth without ad... Read more

  • By Fitterfly - Team Nutrition

FitterFly’s Recipe Treasure - Healthy Soups

  • By Fitterfly - Team Nutrition

SOUPS- a quick, hot and a tasty meal that offers plethora of nutritional benefits. Soups definitely can be the best part of the meal if cooked appropriately with healthy ingredients. The most amazing part about soups is, it can fit in any part of your daily regime be it- breakfast or lunch or dinner and are wonderful to have all year around. Also a value addition to the meal, when you add veggies to them. An extremely tasty way to c... Read more

  • By Fitterfly - Team Nutrition

MIND WHAT YOUR KIDS EAT - A conscious effort to avoid Mindless Eating!

  • By Fitterfly - Team Nutrition

Mindless eating simply means you’re not consciously involved in choosing your own food. Sometimes kids demand to eat their favorite food just because they are watching television or they feel hungry especially during exams. The reasons and situations for mindless eating in children could be unending but the implications of such type of eating could be adverse in the long run. Children are pretty susceptible to this type of thoughtle... Read more

  • By Fitterfly - Team Nutrition

Healthy tiffin ideas for this monsoon..

  • By Fitterfly - Team Nutrition

Raincoats, rainy shoes, wet school bags!!! With monsoon comes a deep craving for spicy and yummy food. A bite of pakodas and hot ginger tea takes a special place for many during a pleasant downpour.  What makes it more interesting for children is to see lip smacking foods packed for tiffin at school. Let us take a tour with FitterFly to look at some interesting tips with a healthy, yet delicious twist!! 1. Work your food with spice... Read more

  • By Fitterfly - Team Nutrition

Fruits - Eat Or Drink

  • By Fitterfly - Team Nutrition

Fruits-Eat OR Drink Fruit juices originated in the 16th century and lemonade was the first juice that was consumed and relished in parts of Italy as well as the Middle East.   Benefits: Fruit juices are beneficial for constipation, gastro intestinal diseases, during viral fever and infections when the appetite is considerably low and to prevent fatigue especially after intense physical activities to replenish glucose stores in t... Read more

  • By Fitterfly - Team Nutrition

Healthy Street Foods….The Art of Choosing Wisely!!

  • By Fitterfly - Team Nutrition

Street foods are ready to eat foods and beverages prepared and sold by the local hawkers from market stalls in public places. These foods are popular due to less wait time, cheaper cost and are the tastiest options available at every nook and corner of the road. The list of street foods is enormous and children are lured by their sumptuous taste. However,  most street foods are unhealthy considering their high calorie content, the... Read more

  • By Fitterfly - Team Nutrition

Choosing Cereal Variety-The Key to Good Health

  • By Fitterfly - Team Nutrition

Cereals have been the most important component of a balanced diet for thousands of years.  Children are fond of cereals and their consumption keeps them filled for a long time.  However, people tend to use similar type of cereals in their children’s diet on a daily basis either  being  ●unaware of the variety of cereals available or   ●being unacquainted about their health benefits... Read more

  • By Fitterfly - Team Nutrition

Sip on healthy soups this monsoon...

  • By Fitterfly - Team Nutrition

For years soups have been great comfort food and one of the favorite ways of introducing vegetables in  our little one’s diet during the growing stages. Soups have a number of health benefits and thus it’s  important to introduce them in our child’s diet on a daily basis.    Soups offer a lot of health benefits    1.Nutritious meal options  Soups are a great way to pump in vege... Read more

  • By Fitterfly - Team Nutrition

Fuel your child with the right food- Carbohydrates

  • By Fitterfly - Team Nutrition

These days several FAD diets recommend the reduction or even the complete elimination, of carbohydrates from our diets.   We relate no or low carbohydrate diets with the elimination of energy providing cereals and millets like wheat, rice, jowar , bajra, barley, ragi and many more that nature provides. However these cereals and millets are important because they are responsible for vital bodily functions. Our traditional Ind... Read more

  • By Fitterfly - Team Nutrition

Foods of Choice during Monsoon for Children

  • By Fitterfly - Team Nutrition

  It’s the time for Monsoons, the most awaited season of the year. After the scorching summer  heat, grey skies, cool temperatures and rain showers refresh us. While the rain may relieve  from the summer heat, it also brings with it a series of viruses, infections and the occasional  viral flu, dengue, malaria and chikungunia. So, it is important to protect ourselves against  these ailments to m... Read more

  • By Fitterfly - Team Nutrition

Signs of food allergy in Children

  • By Fitterfly - Team Nutrition

                                         A small rash or your child’s nose turning red after consumption of a particular food can be a sign  of an undiagnosed food allergy. Here at fitterfly, our experts want every mother to understand   basic differences between food allergies and food intolerances in children.     Food allergies and food intolerances- are both different  Food allergy involves the immun... Read more

  • By Fitterfly - Team Nutrition

Disclaimer: All information here, including text, images, tables, videos and any other content is for your knowledge only and we do not guarantee any specific result by following these recommendations as it may vary from person to person. The information is not a substitute for qualified medical advice from a doctor or other medical health expert.