Vitamin C

I hate it when my girl gets a leaky nose and itchy throat. Crankiness, loss of appetite and sleep -- not a very pleasant scenario. That is why I like to get the vitamin C into her food in various ways. Here are some great non-citric sources:

Mango: If you child is less than a year old mangoes are a great source of vitamin C. Use it with oatmeal or even with a chapathi. Add some milk to mango pulp along with a hint of cardamom and you will watch the contents of the bowl disappear in no time.

Broccoli: No vegetable can beat its anti-viral, anti-bacterial and anti-cancer properties. To top it, it is a great source of vitamin C. Try and include it in your child's diet as early as possible. Once he or she develops a taste for it, you can pat yourself on your back for getting her to like this elixir of life.

Gooseberry (Nellikai, Amla): This berry is a another important source of vitamin C. Grate and sprinkle it in any kinds of food you offer your kid. Include it in chapathi, rice, dosa and idle batter.

(No) sugar sugar, (only) honey, honey

Here's a tip to reduce the intake of refined sugar by your kids.

Honey or dates syrup: Honey and dates syrup are great to use in oatmeal. My standard practice is to put a spoon of honey or dates syrup in oatmeal coupled with a small mashed banana. I also use it on bread and sometimes with dosas, chapathi, idli, you name it I try to replace refined sugar with these substitutes whenever possible.

Jaggery and ghee too work well with dosas, chapathis and idlis.

Fruit pulp: You can also use fruit pulps in oatmeal and to go along with other kinds of breads and pancakes. Apple pulp, pear pulp (made of steamed apples and steamed pear), banana pulp, mango pulp (my daughter's favorite.)