Tips for balanced and nutritious home cooked meal for children.

 What is it about the lovely aroma of sambar and craving for idlis and dosas for early morning breakfast. Being a south indian- idli, dosas,upma, chitranna( type of kichdi) etc have been my breakfast foods. Growing up I would eat all these while cursing under my breath .Now as I have grown up and surviving the inane middle age I cook the same South Indian breakfast for my family. Somehow avenging for the childhood trauma of breakfast food.

Jokes apart, I look forward to cook the same food items and dishes which I used to despise as a child. Coz,I relish them now and crave for it every single day. The preparation of breakfast itself brings tumultuous joy in me. As an Ayurvedic doctor, iam well versed with the fact that Indian home cooked meal is packed with nutrients and provides the carbohydrates, proteins and fat in the right proportions .Hence,for the last few weeks I have been waiting to prepare sambar powder. This is a key masala to cook sambar. The sambar contains vegetables ,lentils, tamarind, and sambar masala. Some kids are picky eaters but I have been lucky with my child who loves to eat dosas and idli with sambar. Hence I put in extra effort to cook delicious, nutritious and healthy food.

In Indian cooking lentils and cereals are used in various combinations.In doing so they complement each other by providing the nutrient which is lacking in the other food item. Thus providing a complete and nutritious food.

Benefits of Lentils and Rice in Children’s Nutrition

Nowadays more focus is given to super foods, trendy diets and supplements with respect to children’s diet and nutrition. What we forget is that our Indian food traditions are richly packed with nutrition. They had also thought about providing complete nutrition rich diet for vegetarians. Hence, some of the most powerful foods for growth and health are simple, affordable, and time-tested. A perfect example is the humble combination of lentils and rice — a staple in many cultures and a nutritional powerhouse, especially for growing children.

🌾 What Makes Lentils and Rice a Winning Combination?

Lentils (also called dal) and rice complement each other both nutritionally and culinarily. Together, they form a complete protein, rice provides the essential amino acid methionine which is lacking in lentils. Thus,they provide all nine essential amino acids that the body cannot produce on its own. This is especially important for vegetarian and vegan children, whose diets may lack animal-based proteins.

Various Indian food combinations such as idli and sambar, rice and dal, roti and dal are designed in such a way so that the child gets carbohydrates and all the essential amino acids( protein).

🧒 Key Benefits of Lentils and Rice for Children

1. Provides High-Quality Plant-Based Protein

Children need adequate protein for muscle development, immune function, and overall growth. Lentils are rich in lysine, while rice contains methionine. When eaten together, they offer a complete protein profile, equivalent in quality to meat or dairy but without the saturated fats.

2. Rich in Iron for Brain Development

Iron is essential for cognitive development and preventing anemia in children. Lentils, especially when paired with vitamin C-rich foods (like tomatoes or lemon), offer a highly bioavailable source of iron. This shows the importance of traditional foods like sambar and dal preparations. In these preparations tamarind, tomatoes were added to give the sour taste. The presence of vitamin c in these vegetables help in the absorption of iron of lentils.

3. Loaded with Dietary Fiber

The combination is rich in soluble and insoluble fiber, which supports healthy digestion, prevents constipation, and may help maintain a healthy weight. Good gut health is directly linked to better immunity.

4. Promotes Healthy Growth

Besides protein and iron, lentils contain important micronutrients like folate, zinc, and magnesium, all of which play roles in cellular growth, bone development, and immunity.

5. Easy to Digest and Allergen-Friendly

Lentils and rice are generally easy on the stomach and free from common allergens like gluten, dairy, and nuts. This makes them ideal for children with sensitive digestive systems or food allergies.

🥣 How to Serve Lentils and Rice to Children

• Khichdi: A gentle, easily digestible dish often prepared with mild spices and ghee, ideal for toddlers and infants. This is prepared using rice and moong dal and tempered with mild spices and ghee.

• Dal-Chawal: Classic preparation served with vegetables or curd, suitable for daily meals.

• Lentil Soups or Stews: Smoothened versions for picky eaters. Again this is tempered with mild spices and ghee to provide taste, immunity and calories for the baby.

• Idli and sambar . The sambar is prepared with chosen vegetables and lentils. And it is eaten with idli which is prepared from rice and udid dal.

• Rice and sambar.The same sambar can be made spicier and had it with rice.

• Rice-Lentil Pancakes (like dosa or adai): A fun and crispy way to include proteins in breakfast or snacks. Various preparations of dosa consisting of rice, wheat, various dals are available. Different varieties have to be introduced so that the child enjoys the breakfast and lunch time.

💡 Tips for Parents

• Add a dash of lemon or tomato to improve iron absorption.

• Include vegetables like carrots,beans, yam, spinach, or pumpkin for added vitamins and antioxidants.

• Use whole lentils and brown rice for added fiber and nutrients.

• Encourage children to eat these foods regularly — it builds lifelong healthy eating habits.

🧘 A Tradition Backed by Science

In Ayurvedic and traditional Indian medicine, lentils and rice have long been recommended for children due to their balancing effect on digestion (Agni) and sattvic nature — meaning they promote clarity and vitality. Modern nutrition science confirms their health benefits, reinforcing the value of age-old wisdom.

🌟 Conclusion

Lentils and rice are more than just simple foods — they are nutritional heroes that support your child’s growth, development, and long-term health. Affordable, versatile, and deeply nourishing, this duo deserves a place on every child's plate.

Hence to build a healthy dietary practice in your child, introduce indian traditional home cooked meal at a younger age. This exposes the child to different taste and textures and hence the child will fall into a habit of eating healthy food.

So, the next time you’re planning a meal for your child, remember that the best choices are often the simplest.

Does familiarity indeed breed contempt ? A food for thought.

We as humans are creatures of habit who desire familiarity . So I would say familiarity breeds contempt doesn't hold true in this situation.

As we grow older, we are used to a certain lifestyle, a certain comfort,  habits, routines  etc. Hence we crave and desire familiarity at home and work place.

Atomic habits is a book which explains rules for forming good habits. With growing age I have noticed that it is not difficult to develop a habit. My daily routine becomes a habit if iam following it for ten years or more. Hence accumulating good habit is very crucial. It is well known that good habits die hard.

If iam habituated to a routine at my work place then I crave for it every single day.

E.g my routine starts with checking my msgs and replying to them once I reach office. After that my work starts.

At home I have an habit of watching tv for some time and then reading a book. So, come what may I need to follow this every day . And it gives me satisfaction and peace.

How to generate a good habit and be  productive at work place?

1. Check your msgs and mails first thing in the morning or in the evening before going home

2. Once you start working make sure not to check emails, msgs, social media etc

3. Take a break of 10 -15 min after 90 mins of work. 

4. Resume work. Keeps the breaks minimal.

So, if one wants a productive routine at work place ,then make a time table which you will follow daily . And years of this routine will just make you productive and successful.Work time should be devoted only for work. Meeting s with colleagues should be arranged in such a way that along with catching up it should be work related . 

Since many of us like to meet and catch up with friends at work place, my above advice may seem harsh.

Following a strict routine is only for those who have an aim and want to achieve it. These are only some short tips . For detailed explanation and methods to form good habits and build good relationships one can read the books mentioned below.

I had found these books profoundly helpful

Atomic habits by James clear

Ikigai by Hector Garcia, Francesc miralles

Surrounded by idiots by Thomas Erickson

Human nature.by Robert Green.

what is False Autism? is treatment necessary?

 

Nowadays, we are coming across an increased number of Autism cases. These children can exhibit Autism like features, or they can suffer from True Autism Spectrum Disorder (ASD).

What are Autism like features ? Or I would call it False Autism.

Such cases were especially seen during and post-COVID pandemic period. False Autism features were seen in children born during the COVID pandemic or in toddlers who were on house arrest due to the pandemic. It was observed that during this period, children were deprived of social interaction, playing with peers and were exposed to increased screen time. Hence, due to these aforesaid reasons, the children exhibited Autism like features.

How to differentiate False Autism from True Autism?

False Autism: In toddlers, there will be a history of normal social development, behaviour and speech. This will be followed by Autism like features, which developed during the COVID pandemic period. I have seen many cases of such condition. History itself will help in the diagnosis. The symptoms are less severe when compared to True Autism.

True Autism: ASD is a neurodevelopmental condition in which the child has trouble making eye contact, understanding emotions, or forming relationships. There are communication challenges, such as delays in speech, unusual language patterns, or a lack of verbal communication. These children also repeat actions or words, insist on routines, or exhibit a strong focus on specific interests, and some also have sensory issues like overreaction or underreaction to sounds, lights, touch, or textures. Fixation on specific objects or topics, rigid routines and resistance to change are some of the other symptoms.

Symptoms usually appear before age 3, and early diagnosis helps in providing the right support. The prevalence of autism spectrum disorder in India is 0.15%-1%. To date, only cognitive behavioural therapy (CBT) has shown some improvement in the behaviour of these children.

Is treatment required for False Autism?

Yes, treatment is required. Even though it is not diagnosed as ASD by Developmental paediatricians.

There is good improvement when the Ayurvedic line of management is followed. The prognosis is far better in this condition when compared to true Autism. And the children almost come back to normalcy.

Ayurvedic Perspective on Autism:
In Ayurveda, autism may be understood as a manasa roga(psychological condition) involving imbalance in Vata and pitha dosha. The Ayurvedic view does not label a child but focuses on correcting imbalances of doshas, dhatus and supporting overall development—physically, mentally, and emotionally.

 Ayurvedic Treatment for Autism Includes:

1.     Medhya Rasayana (Brain-Tonic Herbs):
These herbs help nourish the brain and support cognitive functions. Common ones include:

o   Brahmi (Bacopa monnieri) – improves memory and attention

o   Mandukaparni (Centella asiatica) – calms the mind

o   Ashwagandha (Withania somnifera) – supports the nervous system and reduces anxiety and hyperactivity. Induces sleep.

o   Vacha (Acorus calamus) – used for speech development in small, safe doses

2.     Panchakarma (Detox Therapies):
These are special Ayurvedic cleansing therapies that help remove toxins (ama) from the body and balance doshas. For children, gentle and adapted forms like:

o   Abhyanga (oil massage) with medicated oils to calm the nervous system.

o   Shirodhara :gentle oil pouring on the forehead to soothe the mind.

o   Nasya: (nasal medication) using mild oils for improving speech and sensory processing.

o   Shiropichu: Placing a small quantity of medicated oil on the anterior frontenella. To improve comprehension and understanding.

3.     Special Diet and Lifestyle:
Ayurveda emphasises a Satvik (pure and calm) diet for mental clarity. Foods are chosen to support digestion and calm Vata and pitha:

o   Warm, fresh, home-cooked meals

o   Ghee (clarified butter) for brain nourishment

o   Avoid processed foods, refined sugar, and artificial additives

Important Note:
Ayurvedic treatment is individualised—each child is different. A trained Ayurvedic doctor will assess the child’s body constitution (prakriti), symptoms, digestion, and mental state before planning treatment. No single herbal formula fits all.

While there is no "cure" for autism, early support and a holistic approach—including Ayurveda—can make a big difference in a child's development. With patience, care, and natural support, many children with autism can lead fulfilling and independent lives.

If your child shows signs of autism, consult an Ayurvedic paediatrician for a safe and supportive treatment plan.

 

Immortal thy name-Man

    

        Man as we all know is mortal. But the genomic transcriptions in man make him believe that he is immortal. Therefore whenever death occurs in the family or to friends, we don't think that it will happen to us.

     It is only with advancing age that we fear for our death. When death is inevitable, why should one crave for name ,fame and fortune?This question has frequently arisen in my mind .Coz,when we succumb to death,whatever we have earned we have to leave it behind in this materialistic world.The answer to this is given in Ayurved. Man is called karma Purush in Ayurved. I.e who performs actions. Hence once born in this world we should do work, actions ,activities etc. Depending on our karma we will get the results. Good karma gives good results. Similarly bad karma gives bad results. The actions of previous life may bear fruit in the present life. Hence we are not able to explain some results which are not due to our actions.

   Leading a satisfactory life by performing the necessary karma without harming anyone and also performing actions in the service of mankind will lead to moksha. This is the ultimate goal of mankind. So it is not wrong to crave for a good name, success and fortune. It is the path which we follow is more important.Since we as humans are meant to perform actions, let us utilise this time to do something which will benefit the fellow human beings. 

     Happiness is personal and internal. It cannot be found in external and materialistic things. Each person should search within himself what gives her or him the true happiness. It can be art,music, dance ,literature,gym,sports, etc. Even though we are busy in our work, some spare time should be given to any of these activities which gives us happiness. This way we can live a more satisfied life. Life should always be meaningful and well lived and in the service of fellow human beings. Such life I would call it complete , satisfying and a well lived life

.

Role of Ayurvedic functional foods in preventing lifestyle disorders

 

Dr Preetham Pai, Professor, Department of Balrog(Ayurvedic Pediatrics) 

Bharati Vidyapeeth (deemed to be) University College of Ayurved, Pune

Functional foods are “foods or dietary components that may provide a health benefit beyond basic nutrition” according to the International Food Information Council (IFIC). There is great prominence to the notion that food not only provides basic nutrition but it can also prevent diseases and ensure good health and longevity1.

In 1994, the US Institute of Medicine’s Food and Nutrition Board defined functional foods as “any food or food ingredient that may provide a health benefit beyond the traditional nutrients it contains” 2. E.g cereals, legumes, fruits and vegetables.

       Ayurveda, the traditional system of Indian medicine, mentions healthy and unhealthy diets in detail. The properties of various cereals, legumes and meats of various animals are discussed. In Ayurveda, seven body constitutions are explained. Food has a different effect on each person depending on their digestive fire, body constitution, time of the day, season, etc. Therefore, the properties of functional foods are explained keeping in mind the various body constitution. Amongst the cereals, wheat is said to be nourishing, prevents emaciation and weight loss and is heavy to digest. Rice grown in 60 days promotes health and is heavy to digest.3. such cereals should be eaten in moderation by people having weak digestive fire.Barley reduces fat accumulation in the body and helps to lose weight. Barley is proven to be effective in hypercholesteremia. The addition of barley bran flour significantly decreased total serum cholesterol, as did the addition of barley oil after 30 days of intervention in subjects suffering from hypercholesteremia4. Foods prepared out of whole cereals contain increased concentrations of phytochemicals along with other minerals and vitamins (Slavin, 1999). However, only cereal fibre, not fruit or vegetable fibre, was inversely associated with the risk of total stroke in the Health Professionals Follow-Up Study5

       Sanva and common Millets are light to digest and will induce flatulence. Hence, it should be eaten in moderation by people who belong to the air body constitution (vata prakriti)3. The millet grain contains about 65% carbohydrate, a high proportion of which is in the form of non-starchy polysaccharides and dietary fibre, which help in the prevention of constipation and delayed release of glucose to the blood stream during digestion and lowering of blood cholesterol. Lower incidences of cardiovascular diseases, duodenal ulcers and hyperglycemia (diabetes) are reported among regular millet consumers. Millet grains are also rich in important vitamins, such as riboflavin, folic acid, Thiamine and niacin. A smaller percentage of the population used cereals like sorghum and other millets, and their food products are proven to be good. The comparable sources of proteins and other functional components in millets have received their attention in new food formulations (Duodu, Taylor, Belton and Hamaker 2003; Pathak, Srivastava and Grover, 2000). The millets also have considerable levels of an extensive range of phenolic compounds (Dykes and Rooney, 2006). 

In legumes, black gram gives strength, subsides the air entity (vata dosha), and is heavy to digest. This should be eaten in moderation by people having weak digestive fire and possessing kapha ( body humour responsible for growth and anabolism) body constitution. Among the pulses, green gram is said to be the best. It is easily digestible and reduces body humour (kapha), hence preventing weight gain and morbidities related to obesity3. Horse gram alleviates the body humours responsible for growth, anabolism, nervous system, body movements etc. (kapha and vata).

      Similarly the benefits and effects of legumes and meat of various animals is mentioned in Ayurveda. Diet advice should be given according to the digestive fire, body constitution, domicile of the individual and the season. This will help to prevent diseases and maintain  health.

References:

1.Ferrari C. K. B., Functional foods, herbs and nutraceuticals: towards biochemical mechanisms of healthy aging, Biogerontology. (2004) 5, no. 5, 275–289, 2-s2.0-18844402089, https://doi.org/10.1007/s10522-004-

2.P. R. Thomas and R. Earl, Enhancing the food supply, Opportunities in the Nutrition and Food Sciences, 1994, National Academy Press, Washington, DC, USA, 98–142. Google Scholar


3.charaka acharya,charaka samita, sutra sthana ,27/13,16,19,21,23,26.chaukambha Sanskrit Sansthan,varanasi.

4.Joanne R Lupton, Michael Clayton Robinson, Janet L Morin,Cholesterol-lowering effect of barley bran flour and oil,Journal of the American Dietetic Association,

Volume 94, Issue 1,1994,Pages 65-70,ISSN 0002-8223, https://doi.org/10.1016/0002-8223(94)92044-3.

5. Liu S., Buring J. E., Sesso H. D., Rimm E. B., Willett W. C., and Manson J. E., A prospective study of dietary fiber intake and risk of cardiovascular disease among women, Journal of the American College of Cardiology. (2002) 39, no. 1, 49–56, 2-s2.0-0037005811, https://doi.org/10.1016/S0735-1097(01)01695-3

Pointers for Online presentations

 

        Online presentations are the accepted norm  for meetings and academic presentations after the COVID pandemic . We might use online mode of presentation for paper presentations during webinars, as invited speakers or during online meetings. It is very important to note  certain points which  have to be kept in mind during an online presentation.

1. The speaker has to be clearly audible and visible. Being audible is an important part of an online presentation. The listeners will be less forgiving if the presenter is not audible.

2. Check your internet connectivity: a stable internet connection is a must during a presentation.There should be no compromise on that. There are times when the speaker is not heard / or there is a disruption of the voice due to a unstable internet connection. This causes a disruption of the meeting and the agendas which had to be addressed will not be dealt with completely, leading to the failure of the meeting.

3. Check the microphone and the camera: during the online presentation we need to be heard and also seen. Sound has to be checked before the start of the meeting itself.switch on the front facing camera.

4. It is a very common question that where should the   speaker  see while presenting online. We are used to physical presentations. So, we know where the gaze should be during such  presentations. If an audience is uncomfortable, we know to shift our gaze too.  In online mode of presentation, the speaker should look at the camera lens while speaking. Of course the speaker's eyes should not be fixed at the camera lens. The eyes can dart off for some time like in a physical presentation .It is easy for the speaker's eye to wander off. But this should be controlled.

5. The presenter should sit at the centre of the screen. There should be a distance of 4 finger width from the top of head to the top of computer screen. The background can be blurred and the level of the eyes should be at the level of the camera. The presenter should sit upright and closer to the computer screen so that he is clearly visible at the center of the screen. 

6. The room should be well lit. It is important to be seen as it is to be heard during an online presentation.

Significance of Astasthana pareeksha in Balroga

Patient examination plays a vital role in diagnosing the illness.The precursor to treating a patient, is taking a detailed history of the illness followed by examination of the patient. Examination of a patient opens  a window to diagnosing the disease and hence aids in treatment.

     Brihatrayis( acharya charak, sushrut and vaghbhata)have  mentioned the dasavidha pareeksha of atura( patient) . This includes the examination of prakriti, vikruti, Sara, samhanana, ahara Satmya, Bala,dushya, desha, kala and anala.

Whereas acharya yogaratnakar has mentioned astavidha pareeksha. This pareeksha involves the examination of Nadi( pulse) jihva( tongue) mala( stool) mutra( urine) akriti ( general appearance) drik ( eyes) shabda( voice) and sparsha( touch). 

Nadi pareeksha involves the examining the Nadi for dosha dominance. This in turn helps us to know the vitiation of the dosha in the body. Various diseases such as jwara, mala avastambha,rakta vikaras etc can be diagnosed by examining Nadi.

In children too Nadi pareeksha can be used for the conditions mentioned above. 

In children it is advised to  examine the pulse rate after 2 years of age. It is only after 2 years of age ,the heart rate and the pulse rate synchronise.Nadi pariksha can still be used in younger children to diagnose the various dosa vitiation in the body. This aids in treating the disease effectively. Since children cannot express the symptoms, Nadi examination will help us in diagnosing the predominant vitiated doshas.The different types of Nadi in children should be standardized using various clinical trials.

Jihva pareeksha: while we are examining the tongue, we should observe the samata/ niramata, colour, any abnormal shape of the tongue, tongue tie, atrophy etc. in children especially the samata of the tongue tells us the state of jataragni. Children don't express their symptoms. So by examining the tongue we are able to learn about the Agni avastha which is an important component while treating a patient.

Mala: Acharya 's have mentioned to test the stool in water for its samata and niramata. This is a simple test and easy to perform. It tells us about the digestion and assimilation status of the food. Mala is also examined for its colour, frequency,consistency,smell etc.colour of the stools can be shweta, pita, krushna, aruna etc depending on the dosha vitiation.

Smell can be putigandha, visragandha etc.

The frequency and consistency of the Mala helps us to differentiate it from different types of atisara .

Now we have stool examination. We can use this to understand the presence of worms, mucus or occult blood in the stools. This helps us in the accurate diagnosis.

Astasthana pareeksha should be the main examination of the patient. And this has to be updated with newer investigations like urine routine, stool routine, blood investigation s ,2D echo etc.

I have discussed only 3 pareekshas . Rest of them will be continued in the next post.