Articles on fruit and vegetables for kids

12 Vegetables You Should Be Eating

Dr. Satish Sawale, Ayurveda
Cream of the CropIf you regularly load up your grocery cart with a variety of veggies, you could be well on your way to a healthier and longer life. But which ones should you reach for? Recent research has shown that dozens of vegetables pack a particularly big nutritional punch. Sneaking them into your daily diet couldn’t be simpler.1. Beet GreensBeet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. One cup provides nearly twice your daily requirement. Cooking tip: Saute a bunch of tender beet greens with some olive / flax seed oil and garlic for a healthy side dish. Or chop them and add to frittatas, soups, or pasta dishes.2. BeetsNot to be outdone by their tops, ruby red beets are a leading source of nitrates, which are good for your blood pressure. Plus, you get fiber and other nutrients from beets.Cooking tip: Roasting beets boosts their natural sweetness. Wrap each beet individually in foil and bake at 350 F until tender. Or skip the oven. Grate raw beets and add to slaws or as a topping in sandwiches.3. Micro greensGreat things come in small packages. The baby versions of wheat, fenugreek, radishes, cabbages, kale, and broccoli can be higher in nutrients like vitamins C and E than the regular, mature plants. They range in flavors from peppery to tangy. Cooking tip: Try adding a handful of micro greens to sandwiches and salads, or use as a garnish for soups.4. WatercressOften overshadowed by arugula, this peppery green can knock any dish into nutritional shape. It’s particularly rich in vitamins A, C, and K, and other antioxidants that are good for you. Cooking tip: Watercress can instantly make sandwiches and salads more lively and fresh-tasting. Or blend the greens into pureed soups.5. Swiss ChardTwo main varieties of Swiss chard are found on store shelves: one with multicolored stems and veins, often called rainbow chard, and another with white stems and veins. Both are great sources of lutein and zeaxanthin, an antioxidant duo that's good for your eyes. At only 7 calories a cup, the green giant is waistline-friendly, too. Cooking tip: To preserve its nutritional might, lightly steam chard and toss with vinaigrette. You can also use the leaves instead of tortillas when making soft tacos.6. Collard GreensThis contains a wealth of nutritional goodness, including notable amounts of vitamins K and C, folate, and beta-carotene. To make it easier to meet all your daily nutrient needs, aim to eat about 2 cups of dark, leafy greens like collards every day. Cooking tip: Quickly blanch the leaves in boiling water, then chop them and add them to whole-grain or lentil salads.7. Asparagus/Shatavari Shoots With an earthy-sweet flavor, asparagus is a good way to load up on folate. Research suggests that this B vitamin is an ally in the battle against high blood pressure.Cooking tip: Shave raw asparagus with a vegetable peeler. You'll get ribbons that are wonderful in salads.8. SpinachThis green has healthy amounts of vitamins C, A, and K as well as manganese. Working 1.5 cups of green, leafy vegetables into your day may lower your odds of getting type 2 diabetes. Cooking tip: Sneak spinach into your daily routine by adding it to scrambled eggs and casseroles or blending it into smoothies.9. Baby KalePacked with nutrients like beta-carotene, vitamin C, and bone-building vitamin K, kale has been billed as an ultimate super food. Not everyone likes its strong flavor. Enter up-and-coming baby kale. The immature kale leaves are deliciously tender and don’t require any chopping. Cooking tip: Look for baby kale packed in plastic containers alongside baby spinach in supermarkets. Use in wraps, salads, and pasta dishes.10. Frozen PeasIt’s always a good idea to stash a bag of green peas in your freezer. Each cup of peas delivers an impressive 6 grams of fiber. Fiber helps you feel full, so you eat less later. It's also good for your digestion and helps lower cholesterol levels. Cooking tip: Use frozen peas in soups, dips, potato salads, and pasta dishes.11. Red Bell PepperYou think of it as a veggie, but it's actually a fruit. One medium pepper delivers B vitamins, beta carotene, and more than twice your daily need for vitamin C. Cooking tip: For a fanciful main dish, cut the tops off peppers, remove the inner white membranes and seeds, and then roast until tender. Finish by filling with your favorite whole-grain salad.12. BroccoliBroccoli is one of nature’s rock stars. It's a top source of natural plant chemicals shown to help lower the risk of some cancers (though many other things also affect your cancer risk). Each cup of the florets also gives you plenty of vitamins C and K. Cooking tip: Steam the florets for a simple side dish. Or add them into stir-fries, frittatas, and even smoothies that also have naturally sweet things, like fruit, to mask the broccoli taste., The other vegetables that you can pick up are green onions, drumsticks and its leaves (reduces joint pain and swelling), flowers of hummingbird (agasti/hadga), kanchanar added value in sharad rutu.

Natural Sources of Essential Vitamins

Ms. Swati Kapoor, Dietitian/Nutritionist
Our body performs several functions throughout the day. It churns out blood that carriy nutrients and oxygen to different cells; it sends nerve signals across body pathways. It also formulates chemical messengers that shuttle from one organ to another. To do all of that, your body requires at least 30 vitamins, minerals, and dietary components that your body can’t manufacture in sufficient amounts. So you need to get them from daily diet. Vitamins and minerals are often called micro-nutrients because unlike the case with macro-nutrients — protein, fat, and carbohydrates — your body needs only tiny amounts of micro nutrients. Yet failing to get these small quantities can prove to be fatal sometimes.Types of VitaminsWater-soluble vitamins B and CFat-soluble vitamins A, D, E and K.Vitamin A (retinol)This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body's immune system. Vitamin A can be obtained from dairy products, yellow & green vegetables & fruits, fish etc.Vitamin B complexIt includes B1(thiamine) , B2 (riboflavin), B3 (nicotinic acid), B6(pyridoxine), B12( cobalamin) , Folate ( folic acid).The body requires relatively small amounts of vitamins B1, B2 and B3.Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities, such as cell repair, digestion, the production of energy and in the immune system.Vitamin B12 is also needed for the breakdown of fat and carbohydrates. Deficiency of either vitamin will result in anaemia. Vitamin B6 is found in most foods, so deficiency is rare. The best dietary sources of the B vitamins are milk, seeds, whole grains, pulses, etc.Folic acid (folate)Folic acid work closely in the body with vitamin B12. It is vital for the production of healthy blood cells. Lack of folic acid is one of the main causes of anaemia, particularly in people with poor diets. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements. In pregnancy, low folate levels increase the risk of the baby's spinal cord system not developing completely (spina bifida). Folate can be obtained from liver, whole grains, enriched food products etc.Vitamin CVitamin C is one of the most potent antioxidant vitamins. We need vitamin C for growth, healthy tissues, wound repair and an efficient immune system. In addition, it also helps with the normal functioning of blood vessels and helps absorb iron from plant sources as opposed to the iron in red meat. Fresh fruits and vegetables are the main sources of vitamin C – eating five sdrvings a day will easily meet the body's needs. Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.Vitamin DVitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium. The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will get enough vitamin D through their everyday activities. Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy products. Many foods are also 'fortified' with low levels of vitamin D, such as margarine and breakfast cereals.Vitamin EVitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart and blood circulation. It is one of the body's main antioxidants. Deficiency only occurs in cases of severe mal-absorption or certain rare genetic disorders. Vitamin E can be obtained from consumption of nuts & seeds, fish, oils, whole meal & whole grain products.Vitamin KVitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, vegetables and wholegrain cereals. Your body also makes vitamin K in the large intestine, through the activity of 'healthy bacteria'. For this reason, there is no recommended daily amount. Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.

Nutrition for Healthy and Strong Bones

Ms. Swati Kapoor, Dietitian/Nutritionist
Strong bones are an essential part of our body’s basic structure. A solid foundation spells lower risk of injury and improved health as we age. A good diet, with sufficient calcium sources and a regular physical activity may ensure healthy bone structure. Due to current fast lifestyle and poor dietary habits, cases with low bone density, osteoporosis and early age arthritis are increasing.While an overall nutritious diet can keep bones, along with the rest of the body, healthy, some specific components of diet contribute directly to bone strength. Including specific vitamins, minerals, macronutrients and phytochemicals in the diet may lead to a lower risk of osteoporosis and other bone disorders and help keep bones protected against fractures.Take (All) Your VitaminsCalcium and vitamin D are well-known heavy hitters for strong bones. While it"s important to focus on these two nutrients, we often disregard other essentials that work together to keep bones strong. Don"t overlook these unsung heroes:- Magnesium: The second most abundant mineral in your skeleton after calcium, magnesium helps to built strong bones.- Vitamin K: This fat-soluble vitamin is essential for strong bones factor. The intestinal tract normally creates adequate vitamin K, but antibiotics and digestive diseases can impair K levels, making dietary sources of the nutrient necessary.- Omega-3 Fatty Acids: A nutrient that's scarce in the standard diet, studies have shown that higher levels of omega-3 fats in the blood correlate with greater bone mineral density and this greater bone density leads to strong bones.Whether you have osteoporosis or just want to build strong bones for the future, there are several things you can do to maintain your bones.Eat Calcium-Rich FoodsFor strong bones, adults should eat at least 700 mg of calcium a day, and 1,200 mg if diagnosed with osteoporosis. You could consume 700 mg in one day by eating a cup of low fat yogurt, a cheese sandwich, a handful of almonds and a spinach salad.Get Your Sunshine QuotaYour body needs vitamin D to help it absorb calcium. Vitamin D is found in oily fish, liver, fortified spreads and cereals, and egg yolks. Your body also makes its own vitamin D when you"re exposed to sunshine. So enough vitamin D can be obtained by spending 15 minutes in the sun i.e. between 9:00 am-10:00 pm at least two to three times a week. Generally, normal levels that are built up in the summer will be enough to last through the winter.Go Easy on The ProteinExcessive amounts of meat, cheese and protein make body acid, which drains the body of calcium and weakens bones. Keep your diet balanced.Your meals should contain protein (meat, fish, eggs, nuts, and seeds), fresh fruits and vegetables, and carbohydrates (bread, pasta, potatoes and rice) in order to built strong bones.Quit SmokingThe more you smoke, the more likely you’ll get osteoporosis. Aim to cut down or, better still, quit smoking altogether.Cut Out The SaltSalt is thought to speed up the body’s loss of calcium. Most of us consume 9 gm of salt a day, but the recommended limit is 6 gm, which is just a teaspoonful. Don’t add top salt to your food, and look at food labels to help you cut down.Avoid foods that contain 1.5 gm of salt per 100 gm (or 0.6 gm of sodium) or more. Crisps, ham, cheese, cooking sauces and processed foods such as pies, pizza and soups are all high in salt.Be ActiveBones get stronger when you use them. The best way to strengthen them is to do exercises at least five times a week. This includes walking, running, dancing, golf, tennis or netball. It doesn't include cycling or swimming (although swimming is good for staying flexible).Bones also benefit if you lift and carry things. Weight training is ideal, but carrying shopping, gardening and housework all count.Drink SensiblyAlcohol, tea, coffee, cola and other fizzy drinks reduce the amount of calcium you absorb, and weaken bones. Stop your alcohol cravings or stick to the recommended amounts of alcohol, swap your caffeine-fueled drinks for water and diluted juice.Maintain a Healthy WeightLosing too much weight too fast under a crash diet can increase your risk of osteoporosis.Weight loss can cut the amount of estrogen (a hormone that helps to protect your bones) in your body. If you need to lose weight, do it sensibly. Gradual and steady weight loss with a healthy planned regime by a professional health expert is what is recommended.Other ConsiderationsPlant chemicals called photochemical, or phytonutrients, may also impact bone strength. Isoflavones, which are found in soy and legumes, have shown a positive effect on bone density in some studies, but others have failed to find a correlation. The Linus Pauling Institute at Oregon State University reports that a few small studies have also found evidence that plant compounds called lignans, found in flax-seed, may help reduce the risk of osteoporosis.If the base of any structure is strong, it is bound to have a long steady life. Same goes with our bodies. Our skeletal system is the basic foundation, of which bones are the major constituents. Stronger skeletal system ensures that your body will go a long way. What needs to be done is to follow a regular healthy lifestyle routine!

Fruits vs Fruit Juices - Which is healthier?

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
Is it a myth or a fact, that a glass of fruit juice is as healthy as having a bowl of fresh seasonal and regional variety of fruit? Let's check it out ourselves and decide:One of the recorded benefits of fruit skin is the ability to lower the risk of cancer, due to the presence of pigments such as carotenoids and flavonoids. Juicing, unfortunately, deprives us of enjoying these benefits.The juice extracted at home is definitely hygienic but a lot of nutrients (and especially fiber) are lost. Consider eating whole fruits as it provides more satiety. This is because of the fiber. You also feel full for a longer period as compared to fruit juice, which does not affect our overall food intake. Many of the fruit juices sold in packaged bottles and tetra packs contain added sweeteners and in fact may be as bad as aerated beverages and colas. Because of the added sweeteners we consume more calories without getting any actual nutrition. And yes, at times they also contain preservatives to increase shelf life. It is always advisable to read the labels carefully as they provide you with a clearer and better picture of that particular product.The colorful and attractive glass of juice you buy from the local vendors to quench your thirst might be contaminated, and instead of doing good may actually harm your gut. So you should be careful with where you get the juices, especially during the monsoon season.So think before you leap forward to pick up that tall glass of juice full of sugar, minus fiber, plus a preservative. Instead, enjoy the crunchiness of a whole fruit.Let your creative juices flow and add fruits to your salads and meals, like sprout and fruit salad, apple and paneer sandwiches, fruit and nuts porridge etc.(But of course, fruit juices can be a source of energy and nutrition for convalescent, elderly people, and infants.)

Healthy Diet Plan

Ms. Swati Kapoor, Dietitian/Nutritionist
Our body requires food to function. What kind of food you put into your system will reflect in your health. If you are eating healthy your body will look and feel healthy. But if you are just consuming food that have poor nutrition it will make you look unhealthy, sometimes out of shape, will lead to lifestyle related diseases, overall you will not feel great about yourself.By following a healthy diet you are ensuring your body is getting adequate nourishment required for the day to day functioning of the body.Being healthy does not mean starving yourself or living on raw fruits and vegetables. Being healthy simply means being more conscious about what you expose your body to. Physical activity is also an important part of being healthy but unless you are eating a healthy diet you will not reap much benefit.Here are a few dos of a Healthy Diet:1) Carbohydrates are important as they are the basic energy source of our body. What you actually need to avoid are simple carbohydrates like maida & white bread but keep the complex carbohydrates like whole wheat, oats etc.2) Eat a variety of natural foods like seasonal vegetables and fruits. Make sure you have at least 4-5 servings of these in a day. Your body requires vitamins & antioxidants to build immunity and stay healthy.3) Have at least 8-10 glasses of water everyday.4) You should include dairy for protein, Vitamin A & D, calcium, phosphorous for bone health and better metabolism.5) Try to have foods that have high biological protein value like eggs, fish, dairy & nuts.6) Moderation is key. Eat a little bit of everything to get the maximum benefits and stick to less processed food as much as you can. While we have told you what to do lets also highlight what not to do :1) Skipping meal is old school. You might think you are cutting down on calories but you are actually depriving your body of key nutrition2) Avoiding carbohydrates from your diet will make you only feel lethargic and over a period of time it will slow down your metabolism3) Don’t over eat food just because it is labelled as healthy. Too much of anything can be bad.Eating healthy is not restricted to people who are unwell or recovering from an illness. A healthy diet should be eaten to maintain general well being o the body. It is when we stop eating healthy that we start putting on weight, falling sick , have poor energy levels & in general not feel 100 percent .Healthy is also the most used word especially when it comes to marketing a food or beverage. When a food is labelled healthy what does it actually mean .To ensure what you eat is healthy read the nutrition label on the food and understand how that food was created.

Get a Lean and Muscular Body With Vegetables

Ms. Swati Kapoor, Dietitian/Nutritionist
Gone are the days of bulking up and looking like Arnold Schwarzenegger. Now Edward Pattison's (Star of the twilight Series) body is the new rage. Getting lean and having the definition is still not as easy as it sounds. In fact  it is still more difficult to get lean than bulk up. People and bodybuilders usually eat meats as protein sources to bulk up. Unfortunately there are very few natural ways of getting lean. One which is often forgotten due to the quest for a bigger body is the importance of vegetables in the diet. Vegetables are low in calories and full of vitamins and minerals and fiber for better digestion . Besides this they also help develop leaner and strong muscles due to the high quality nutrients present in them.Vegetables have very little fat in them which is critical for reducing body fat to achieve the lean muscular look. Vegetables like cabbage, spinach and parsley are rich source of glutamine which is an amino acid which is the building block of protein and helps build more muscle mass, promoting digestion and tissue repair. The vitamins and minerals with antioxidants reduce inflammation in the body and boost immunity.Vegetables also boosts muscle growth in older men also as the mitochondria activity in the cells provide more energy to the muscle to perform longer and with power. Doing adequate resistance exercise with healthy diet will keep them stronger and in better shape reducing chances of injury.A new study in the February issue of Cell Metabolism traces that improved performance to increased efficiency of the mitochondria that power our cells. The study suggests that foods that contain nitrates make your mitochondria work better and are known as power plants of the cells. Green vegetables are rich in nitrates that boost mitochondria activity giving us more energy during workouts for building leaner and bigger muscles. Good sources for green vegetables are spinach, parsley, kale, asparagus or other green leafy vegetables.Add a bowl or two of vegetables for better metabolism of nutrients and higher level of energy for building lean muscles. Vegetables are fat free and low in calories reduce the fat percentage in the body giving you a ripped body. Fiber in vegetables keeps you fuller so that you don't indulge in munching in between meals and avoiding eating extra calories for any storage.

Healthy Choices for Maintaining Healthy weight!

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
Here are some healthy choices for healthy weight-Eat salads before having a meal. Salads will fill tummy and hence will result in a lesser intake of other foods.Have soups before a meal as it is low in calories and it will calm down your hunger.Use very less oil to cook food. Don't put desi ghee on your chapati. Daals can be taken without tadka.Have a plate full of fruits in breakfast to energize for the struggling day ahead.Have water 10-15 minutes before having any meal as it will lead to a feeling of fullness. target more than 3 liters of water per day.One can have a plate full of boil veggies in dinner. You can include veggies like cauliflower, beans, carrot, capsicum,etc. Toss it up with black pepper, oregano, chilly flakes to increase metabolism and make it more appetizing.One can have fruits/ popcorns(without butter)/ roasted chana etc. as an evening snack. Avoid usage of the so-called 'Diet namkeens' or 'Diet cokes'.After having lunch/dinner if one craves for sweet one can have 1-2 pieces of fruit or  home made low-fat fruit custard.Always cook daal by adding veggies to it. By this one can increase the nutritive value of the dish. For example, ghiya chana daal,daal palak,etc.Don't sieve flour. Multi grain atta can be used for making tastier chapati.Replace full cream milk/buffalo milk with skimmed milk/toned milk. Similarly, use low fat paneer in your diet.Include sprout salad/ kala chana salad as it will give you feeling of fullness and also it is full of fiber. These are the store house of proteins and other essential vitamins.Exercise daily for at least one hour. It could be jog/walk/brisk walk/ yoga. Take stairs instead of elevators and escalators.Cut down on processed, preserved and packaged food. Go for seasonal varieties as they are not only more nutritious but also light on your pocket.Avoid colas, sodas, and aerated drinks as they will provide empty calories.

Diet for Healthy Hair Growth

Dr. Amar Deep, Homeopath
Lustrous, beautiful and healthy hair is a result of a healthy body and a healthy diet. Any nutritional deficiencies can lead to problems like dryness, brittleness, dandruff and ultimately hair loss. Cause of unhealthy hair/dandruff/hair fall: Hair fall and baldness is increasingly becoming a problem for most people who love to eat junk food, follow an unhealthy eating pattern and have a stressed lifestyle. Hair fall can also be caused by anxiety, insomnia, hair abuse or excessive use of chemicals like bleaching treatments, perming and coloring. Soft drinks, snacks like the fried, overcooked junk snacks, caffeine, alcohol, and nicotine have detrimental effects on the nutrients that enhance hair growth. Stress, tension, some medications and poor dietary habits are known to retard hair growth.Eating right, exercising, reducing stress and getting plenty of sleep, will help you maximize your hair growth potential. Also, incorporating healthy foods in your day-to-day diet will lead to a difference in hair.Include the following in your diet for healthy hairs: Carbohydrates - These are an essential source of energy and help in the growth of body tissues, hair. So, it is important to consume more of complex carbohydrates like vegetables, fruits, whole grains and brown rice rather than simple sugars and white flours. Carbohydrate rich foods are good source of B complex vitamins that are vital to healthy hair. Protein -- Protein provides strength to the shaft of the hair and reduces chances of hair fall by snapping and splitting. Inadequate protein intake over a lengthy period can cause major hair fall, which will affect its texture and quality. Foods high in protein are soy, tofu, and dairy products like milk, curd, paneer, cheese, nuts, oilseeds, beans and pulses. Essential fatty acids – This aids dry and brittle hair and improves the texture. Essential fatty acids from vegetable oils, whole grains, legumes, fresh nuts and oil seeds, spirulina, flaxseed oil and pumpkin seeds.Vitamin A Vitamin A is essential for hair growth and a healthy scalp. Beta-carotene is found in green and yellow vegetables and fruits, sweet potatoes, broccoli, apricots. Vitamin E Vitamin E increases oxygen uptake and improves circulation, thereby improving hair health and growth. Add E to your diet by consuming foods like avocados, rice bran, nuts, dark green vegetables, legumes and whole grains. Vitamin K This lesser known vitamin helps to maintain healthy hair. Food sources of Vitamin K include dairy foods, figs, asparagus, broccoli, lettuce, Brussels sprouts, cabbage, dark green leafy vegetables, oatmeal, rye, soybeans, wheat and yogurt. Vitamin B To ensure that your hair is healthy and does not split include foods rich in the different B vitamins. These include whole grains, beans, lentils, plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Biotin deficiency has been linked to hair loss. Foods high in biotin are brown rice, cracked wheat, green peas, lentils, oats, soybeans, sunflower seeds and walnuts. Deficiency of B complex vitamins can lead to greasy hair, dandruff, poor hair growth and grey hair. Vitamin C Vitamin C is important for good circulation, hair growth and hair color. If you have enough vitamin C you will have strong, supple strands of hair that do not split. Good sources of vitamin C are all citrus fruits like oranges, lime, lemon, berries, and vegetables like Brussels sprouts, cucumbers, tomato, cauliflower, green leafy vegetables and red peppers. Minerals Iron – This carries oxygen to the hair. Without enough iron, hair and its follicles are starved of oxygen. This means that the goodness in the root of your hair is much less effective along the length of the strand. You can increase your iron intake by eating dark green vegetables, whole grains, and garden cress seeds or by adding iron supplements under supervision. Potassium Banana is the best source for potassium, which is important in nutrient transfer through cell membranes.Zinc Zinc builds hair protein and thus plays a vital role in maintaining good hair condition. Zinc stimulates hair growth by improving immunity. Its deficiency often results in poor hair growth and considerable hair loss. Natural Sources of zinc are legumes, mushrooms, non-fat dry milk, spinach, whole grains, pumpkin seeds, sunflower seeds. Lifestyle changes that needs to be followed: 1. Along with a healthy hair diet it is important that you exercise properly as it will ensure that there is proper blood flow to your scalp and will help in the growth of hair. 2. Treat your hair delicately. Avoid unnecessary brushing, combing or handling. Use a soft, round bristles brush. 3. Have a weekly scalp massage to provide stimulation to the hair follicles. 4. Have regular trims to eliminate split ends and allow the hair to look and feel healthier. 5. Get plenty of rest and sleep to allow your body to grow hair.

New to Nursery ? Helping Kids Adjust to School

Dr. Rahul Varma, Pediatrician
New Season of School has started in most schools in India. Lots of parents must be sending their little angels to big school for the first time. Most parents and kids would be excited and many would be nervous.Few tips regarding our young kids while sending them to school for the first time:Get them mentally prepared. Tell them positive things about school. Your kids should be excited to go to school rather than being scared or apprehensive about it.Tell them you are just around the corner and will come whenever needed. And during school hours their teachers will take care of them.Separation Anxiety is integral part of development which needs to dealt with patiently. BREAKFAST is the most important meal of the day. Make sure that your child as well as you have it together in the morning. A healthy breakfast will boost your immunity as well bonding with your kids.Encourage them and support them at every step.Talk to your child; try to spend quality time with your kids. LISTEN to them rather and ask them open-ended questions.Let them open up to you. They might not be able to express things well and might be emphasizing on very small things which you might find not important. But remember, for them these small things might be more important than you think. And it will encourage them to share more important things with you once they grow up.Show them that you are listening intently. Maintain eye to eye contact with them as they talk.Talking daily and discussing things as a daily routine will help you tackle BULLYING in school as well.Educate kids regarding Good touch and Bad touch to guard them against Sexual harassment. Discuss with kids regularly and ask them to talk to you whenever anyone touches them in private parts.Most important is to go with the flow and do not worry too much. Have faith in your abilities.Try to inculcate good habits in your kids and always lead by example.