Healthy Eating for Active Kids

The Importance of Meal Timing

One of the key aspects of healthy eating for active kids is understanding the importance of meal timing, especially around yoga practice. Here are some guidelines:

• Pre-Yoga Meal : It's vital to ensure kids do not eat at least 2 hours before a yoga session. This allows enough time for digestion and prevents discomfort during practice. A heavy meal can cause sluggishness and may interfere with their ability to perform yoga poses effectively.
• Post-Yoga Meal: Similarly, kids should wait at least 1 hour after a yoga class before eating. This helps their bodies cool down and ensures they don't experience any digestive issues. Eating immediately after yoga can strain the digestive system as well as Pancreas.
• Accusamus iusto odio dignissimos ducimus blanditiis

Balanced Nutrition for Young Yogis

Balanced nutrition is essential for supporting the physical and mental demands of yoga. Here are some dietary guidelines:

• Hydration : Ensure kids drink plenty of water throughout the day, especially before and after yoga sessions. Proper hydration supports muscle function and overall health.
• Balanced Meals : Each meal should include a variety of nutrients:
  • Proteins: Essential for muscle repair and growth. Include sources like eggs, beans, tofu, and dairy products.
  • Carbohydrates: Provide energy. Opt for whole grains, fruits, and vegetables, Sweet potatoes(Shakarkandi) and grilled potatoes are actually great for kids .
  • Fats: Necessary for brain development and energy. Choose healthy fats my favourite is coconut and avocados, nuts, seeds, and mixed with virgin oil.
• Snacks: Healthy snacks can keep energy levels stable. Some good options include:
  • - Fresh fruits like apples, bananas, and berries.
  • - Vegetables with hummus or yogurt dip.
  • - Whole grain crackers with cheese or nut butter.

Sample Meal Plan for Active Kids

Here’s a sample meal plan that aligns with the guidelines above:

• Breakfast (7:30 AM)
  • - Overnight chia seeds with oats and little chocolate powder with milk or a dairy-free alternative.
  • - Fresh fruit like berries or a banana.
• Morning Snack (10:00 AM)
  • - A handful of nuts and seeds.
  • - A piece of fruit, recommended fruits are Local Indian grown apples, pears, Amrood, Full orange , Papaya
  • - A glass of water or freshly Jamun juice which we highly recommend
• Lunch (12:30 PM)
  • - Grilled chicken or tofu wrap with whole grain tortilla, lettuce, tomatoes, and avocado.
  • - A side of carrot sticks or cucumber slices.
  • - Water or a smoothie my personal preference is the traditional Indian Lassi or chach with Zeera and Salt.
• Afternoon Snack (3:00 PM)
  • - Greek yogurt with a drizzle of honey and some granola.
  • - Fresh fruit like apple slices.
• Yoga Class (5:00 PM)
  • - Ensure no food intake 2 hours before this session and give them 1 glass of water before they leave for class this will ensure the stomach is alkaline.
• Dinner (7:00 PM)
  • - Baked vegetables or watery noodles
  • - Some fresh greens mixed into things like Pundina chatney and Dhanya chatney this is Vitamin B12 powerhouse.
  • - Daily Dals or Sabzi loaded with Dhanya and little bit of Buna hua till.
  • - Steamed vegetables like broccoli or green beans.
  • - If you are eating chapatti you can mix dals into the batter or mashed beetroots or boiled spinach.
  • - Grilled cottage cheese.
  • - Water 1 hour after dinner.
• Post-Yoga Snack (Optional, 8:30 PM)
  • - If the child feels hungry after yoga, offer a light snack like a small bowl of mixed fruit or a smoothie.