Recent Blog Posts by Hitesh Chauhan

• Protein helps children and adolescents strengthen their muscles and bones, which promotes height growth.
• The majority of children can get all the protein they need from a balanced diet; therefore, protein powder is rarely necessary.
• Protein by itself won’t make you taller; genetics, sleep, exercise, and diet are more important factors.
• Growth can be stunted by a lack of protein, particularly during critical growth years.

• Spinal decompression and posture correction may improve the appearance but not increase actual bone length.
• Growth plates close in early adulthood, which permanently ends natural bone growth.
• Exercises like Cat-Cow, Cobra Pose, and Hanging Bar Stretch help decompress the spine and regain temporary height lost to daily compression.
• Maintaining good posture and spinal health is important for preserving natural height and reducing the risk of height loss with age.

• Protein is crucial for height growth, not just muscle & bone development; fruits can be a surprising source.
• Guava, avocado, jackfruit, and blackberries are among the best high-protein fruits to support bone and tissue development.
• These fruits also deliver vital nutrients like vitamin C, B6, potassium, and fiber, aiding digestion and metabolism.
• Smart snacking with protein-rich fruits complements a balanced diet for natural height growth.

• Plant-based protein sources like chickpeas, lentils, quinoa, tofu, and tempeh offer essential nutrients for children’s’ growth.
• Combining grains with legumes and adding nuts or seeds helps create complete proteins.
• Fortified plant-based drinks and protein-rich snacks (like energy balls and granola bars) can supplement protein intake.
• A well-balanced variety of plant-based foods ensures kids receive the necessary protein for healthy development and energy.

• Vitamins are essential for brain development, strong immunity, and healthy growth.
• Common Deficiencies include weaker bones, poor vision and anemia due to lack of vitamin D, A and B12 respectively.
• Balanced diets with colorful fruits, vegetables, grains, protein, and dairy cover most vitamin needs.
• Supplements can help fill gaps when needed. Consult a pediatrician before introducing it to kids.

• Understanding your child’s nutritional needs is crucial for their overall health and development.
• Signs like picky eating, frequent illness, stunted growth, unusual fatigue, and behavioral or focus issues may indicate nutrient deficiencies.
• Nutritional supplements can help address deficiencies and support your child’s growth and well-being.
• Learn how to identify nutrient deficiencies and understand their impact on your child’s health.

Table of Contents Why Processed Foods Are a Problem Why Healthy Eating Matters for Kids Start with Education: Teach Kids About Nutrition Swap Processed Snacks

• Processed Foods Risks: Linked to obesity, diabetes, and behavioral issues due to excess sugar, salt, and additives.
• Healthy Swaps: Opt for homemade snacks (popcorn, veggie sticks), whole grains, and infused water over packaged items.
• Educate & Plan: Involve kids in meal prep/shopping; weekly meal planning reduces processed food reliance.
• Model Habits: Eat together, avoid labeling foods as “good/bad,” and prioritize balanced eating.
• Mindful Choices: Teach kids to read labels for hidden sugars/fats and avoid screens during meals.

• Salmon (Omega-3): Boosts brain development and academic performance. Serve as nuggets or in pasta.
• Greek Yogurt + Berries: Probiotics enhance memory; parfaits make tasty breakfasts/snacks.
• Eggs for Choline: Improve learning scores (1-2 eggs/day). Use in scrambles or fun breakfasts.
• Dark Chocolate (70%+ Cocoa): Enhances focus and memory. Serve 10-60g as pre-study snacks.
• Start Small: Add 1-2 foods (e.g., salmon, eggs) gradually for lasting cognitive benefits.

• Vitamin D is crucial for strong bones, immunity, and muscle function in kids.
• Deficiency can cause weak bones, fatigue, and frequent illnesses.
• Sunlight, fatty fish, egg yolks, and fortified foods are key sources.
• Simple meals like fortified cereal, egg muffins, and salmon wraps help meet daily needs.