Readers on reducing children's sugary snacks

Public Health England has warned parents that children's snacking habits need to change, with many of them eating three unhealthy snacks and drinks every day. In an attempt to prevent children from developing poor health and becoming obese, parents have been advised to be more strict with their eating habits.

We asked you to share your tips on how you are trying to manage your children's snack intake. Here's what some Guardian readers said.

'Try not to offer kids sugar as a treat': Maria Karanika-Murray, 42, Nottingham
We have fruit, veg or cheese as an after school snack. It's a good time and opportunity to offer something healthy or introduce new foods to my son because he's hungry and distracted when walking back home with friends. Kids also learn to view sugar as a treat – we teach them that. I try not to offer sugar as a treat and expect that the grandparents will respect that. We might as well teach them to get excited with fruit!

Kids tend to eat only as much as they need to. I noticed early on that if my son is not hungry he will not ask for treats or may even refuse pudding. That's a good habit that we often unlearn as we grow up. Eating well and enough is more important than finishing your plate. Perhaps the question is not how to limit the snacks our kids eat but rather how to teach them to understand and like good food. That means variety, regularity, and good habits for the whole family.

'They get only one snack but they get to choose': Amber, Germany
We get the kids to pick their own snacks by reading the labels and being aware of e-numbers and glucose fructose syrup. Our rule is that they get one and that's it. They choose which one they want and have an agency of sorts. We all know exactly how successful prohibition is ...

'Don't take young children into supermarkets!': Madeleine Westall, 61, Isle of Man and Scotland
Don't take young children into supermarkets! Don't buy what you don't want them to eat and try and stick to your rules – no crisps means no crisps even at Christmas, and don't eat what you don't allow your kids to eat!

I would say that setting good examples when children are young will yield rewards in the long run, but be prepared for a dip in their teens when they eat all sorts of crap. I think we should bring back school health professionals to help parents of primary-school-age children, as well as get dental professionals into schools to give talks.

'The main rule is not having the same snack two days in a row': Neil Welsh, Hampshire
We keep a list of snacks that the kids can have on the fridge. They can have two snacks per day from the list as stepping stones between breakfast, lunch and dinner (but not within one hour of a meal). The main rule is that they are not allowed to have the same snack two days in a row which helps keep their snacks varied. Once a snack is gone it gets crossed off the list until it is replenished at the next shop.

'We try and have only one time of the day when sugary snacks are allowed': Gary M, 29, Yorkshire
Outside of special occasions (like birthday parties etc.) we typically have one time of day where sugary snacks are allowed: immediately after dinner. After doing this for years now, our little one doesn't seem to ask for extra sugary snacks or drinks outside of this time, and because it's so tightly integrated into our schedule she rarely gets upset when she's told that she needs to wait until after dinner if she does ask (often when in a supermarket or shop where these treats are on display).

Try and stick to a schedule. We're all creatures of habit and like any routine it'll take time to adjust to. But once you're there, you'll be surprised how quickly your little one starts to keep you in check! Lastly, you should try to demonstrate the behaviours you want to see in your children. It's no use telling them they can't have a packet of crisps or some chocolate, if you yourself are indulging.

For The City That Never Sleeps

It is the city of dreams, it is also the city that never sleeps. Mumbai and its vivid night life has caught the fancy of many night owls. The ever-lit skyline, the lilting streets and the roaring sea, Mumbai is a sight in itself, especially during the night. Going strong till the wee hours of the night, Mumbai gets its fuel from the multiple food joints that feed the crowd at every hour and every corner of the city. Be it the midnight hunger pangs, or just late night cravings, these 7 midnight snacking joints in Mumbai come to your rescue through the night!

1. Amar Juice Centre, Vile Parle

Open till 2-3 a.m. in the morning, Amar Juice Centre has carved its own niche in the city for its lip-smacking pav bhaji, masala pav and tawa pulav. Its frothy and heavy milkshakes, sandwiches and the South Indian delicacies like the Vada and Neer Dosa are also worth every bit of your penny.

2. Zaffran

Craving for some Murg Shorba, Raan, and Gosht Seekh Kabab in the middle of the night? While some would go back to bed curbing their cravings for the following day, those near CST, Malad and Andheri flock Zaffran, a renowned restaurant for its authentic Mughal fare. Open till 4 a.m. in the morning, Zaffran is the perfect outing for those who are willing to sit and indulge in a good round of meal packed with an extensive variety of meat and vegetarian Mughal specialties. Zaffran also has some of best prawns and fish preparations in its menu.

3.Bademiya

The Colaba eatery is a hot favourite across school students, youngsters and corporate professionals. Famous for its sumptuous and filling rolls, baida rotis, tikkas and kebabs,the eatery also offers seafood starters like Fish Tikka, Prawn Tikka and Pomfret Tandoori. You must try their Paneer Bhurji Roll, Bhuna Chicken and Chicken Reshmi Tikka. Bademiya is open till 4 a.m. in the morning.

4.Haji Ali Juice Centre

Looking for something light? Haji Ali Juice Centre is the place for you. Offering an extensive range of desserts and light bites like Kesar Pista Ice Cream, Casatta, Kaju Milkshake, Pineapple and Grape Juice, Haji Ali Centre gives you more than one reason to come back to the modest eatery.

5. Ice n Rolls

Another favourite youth haunt, Ice n Rolls' amazing selection of sandwiches, pizza, rolls and shakes has made it a favourite amongst youngsters who don't think twice to throng this place with a not so heavy purse. Open till 1:30 a.m, must-tries include Kit Kat Shake, Penne Arrabiata, Cheese Grill Sandwich, Paneer Schezwan Roll, Brownie, and Mushroom Tikka Roll is a must try at Ice n Rolls.

6.Sigdi

Be it Mughlai, Chinese or an indulgent feast of North Indian delicacy, Sigdi has it all to appease those growling hunger pangs at 3 a.m. Known for its range of rolls - Paneer Tikka Roll, Chicken Tikka Roll, Prawn Roll or Mutton Bhuna Roll, Sigdi is bound to impress. Don't miss out on their heavenly delights such as Butter Chicken, Paneer Schezwan, Rumali Roti,Reshmi Tikka Roll, Chicken Lollipop, among others.

7. Bachelorr

Enjoying the view at Marine Drive with good company, what more could you wish for? How about some sitaphal ice cream or litchi watermelon fusion ice cream or a Litch jamun exotica, or a heavenly Kiwi plum fusion juice? Bachelorr is for those hunting for something new and exciting, and the good news is its open till 1:30 a.m. This is the perfect place to satisfy late night sweet cravings.

Make Way for Kefir, The Fermented Milk

Reams have been written about the goodness of fermented foods and their benefits for human health. What makes these items 'good for you' is the presence of gut-friendly bacteria that befriends the gut microbiome in a way that it facilitates rock-solid digestion and an enhanced immune system. "Fermented foods are highly nutritious and easier to digest owing to the presence of the beneficial micro-organisms that are involved in the fermentation process," notes Shilpa Arora, ND, a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach.

"The biochemical process of fermentation in foods encourages the growth of friendly bacteria that help maintain a healthy gut," as mentioned in Dorsling Kindersley's Healing Foods.

Indian culinary space is abundant with a range of fermented food items; what are items like buttermilk, yogurt, dal and rice batters, pickles, idlis, dosas and appams, if not the product of fermentation? Light on the stomach and great for hair, skin and overall nourishment of the body, fermented foods can easily be a part of your daily diet without any fuss or added effort. In the world of miso and kombucha, it will be grossly unfair to not talk about an ingredient that deserves a spotlight in its own right - kefir.

What is Kefir?

For starters, kefir is nothing but fermented milk. Some may link it to a type of yogurt drink with a distinct flavour. Kefir is a product of fermentation, of course. It is created by culturing fresh milk with kefir grains which are nothing but live colonies of yeast and bacteria. The fermented, probiotic drink comes loaded with potassium, calcium, protein and a bevy of other micronutrients.

What is it Good For?

Digestion

Kefir is excellent in breaking down lactose, a boon for people suffering from lactose intolerance. It is therefore great for checking digestive issues, bloating and gastric troubles.

Immunity

Kefir comes enriched with a fibre called kefiran, which helps check the inflammatory response in the body and boosts immunity. "Regular consumption may increase the activity of the body's natural killer cells and T-helper cells that help kickstart the immune response," as noted in Dorsling Kindersley's Healing Foods.

Reams have been written about the goodness of fermented foods and their benefits for human health. What makes these items 'good for you' is the presence of gut-friendly bacteria that befriends the gut microbiome in a way that it facilitates rock-solid digestion and an enhanced immune system. "Fermented foods are highly nutritious and easier to digest owing to the presence of the beneficial micro-organisms that are involved in the fermentation process," notes Shilpa Arora, ND, a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach.

"The biochemical process of fermentation in foods encourages the growth of friendly bacteria that help maintain a healthy gut," as mentioned in Dorsling Kindersley's Healing Foods.

Indian culinary space is abundant with a range of fermented food items; what are items like buttermilk, yogurt, dal and rice batters, pickles, idlis, dosas and appams, if not the product of fermentation? Light on the stomach and great for hair, skin and overall nourishment of the body, fermented foods can easily be a part of your daily diet without any fuss or added effort. In the world of miso and kombucha, it will be grossly unfair to not talk about an ingredient that deserves a spotlight in its own right - kefir.

Kefir- fermented milk

What is Kefir?

For starters, kefir is nothing but fermented milk. Some may link it to a type of yogurt drink with a distinct flavour. Kefir is a product of fermentation, of course. It is created by culturing fresh milk with kefir grains which are nothing but live colonies of yeast and bacteria. The fermented, probiotic drink comes loaded with potassium, calcium, protein and a bevy of other micronutrients.

What is it Good For?

Digestion

Kefir is excellent in breaking down lactose, a boon for people suffering from lactose intolerance. It is therefore great for checking digestive issues, bloating and gastric troubles.

Immunity

Kefir comes enriched with a fibre called kefiran, which helps check the inflammatory response in the body and boosts immunity. "Regular consumption may increase the activity of the body's natural killer cells and T-helper cells that help kickstart the immune response," as noted in Dorsling Kindersley's Healing Foods.

Anti-cancer

A host of studies published previously have linked kefir with slowing the growth of breast cancer cells. A recent study published in the journal Dairy Science suggests kefir to have benefits for cancer survivors.

Make it at Home

It is best advised to create kefir at home. Unpasteurized or pasteurized nonhomogenised milk would be your best bet. One tablespoon of kefir grains would suffice for close to 4 cups of milk. This can be kept in a cool, dry place for a day. Strain the milk and use existing kefir grains for the next batch. Kefir can be stored in the refrigerator for up to a week. It will continue fermenting on its own and achieve a thicker consistency over the days. The best deal about it is the fact that kefir milk can be used similar to regular milk to arrive at cheese, yogurt, spreads and other delectable food items. Its mild acidity also makes it a viable option to tenderise meat.

A chat with your medical practitioner or a certified nutritionist can offer a holistic entry into the world of kefir and other fermented foods and how best to include them in your regular diet to reap maximum health benefits.

Is it Safe to Consume Raw Eggs?

Eggs have some impressive health credentials. They are full of high-quality protein and are one of the few natural sources of B  and D Vitamins. The yolks are no longer shunned because of their cholesterol content. Macrobiotic Nutritionist Shilpa Arora clears the air by suggesting that most people can eat 1 or 2 eggs with their yolks per day without measurable changes in their blood cholesterol levels. In fact, as compared to egg white, the yolk contains more folate, Vitamin B12 and an important nutrient for the brain called choline. While eggs are very versatile and can be cooked in many ways, raw eggs are often used in dipping sauces, milkshakes, baking batters and even in cocktails. However, the consumption of raw eggs has been a long-standing controversy as they are considered to be unsanitary. Does this mean no cookie dough?

Raw Eggs Versus Cooked Eggs

Like in most of the foods, it has been seen that some nutrients may be diminished on cooking eggs due to the heat applied. On comparing the nutrient value of one large raw egg with one large hard-boiled egg, Department of Agriculture in the United States has found that raw eggs contain 36% more Vitamin D, 23% more choline, 20% more biotin and 10% more zinc. Although it has also been noted that some nutrients like protein become more digestible on cooking eggs - hence there's a constant tug of war between raw foodists and traditional cooks.

Raw eggs are common in salads dressings or are used to make sauces like the creamy mayonnaise, add depth to drinks like the famous Christmas Eggnog and some may like their eggs half cooked with a runny yolk. The quintessential egg white protein shakes, most athletes and gym enthusiasts swear by, have become quite a thing in the world of fitness. They can be easily blended with juices or milkshakes and egg whites are low in calories and fats making it an excellent post-workout drink that can help you build muscle mass, increase your strength and encourage weight loss.

Let's Weigh the Risks

The US Food and Drugs Administration strictly warns against the consumption of raw eggs as it may increase the risk of contracting salmonella and other food-borne illnesses. There is no evidence to prove that raw eggs cause salmonella but as a preventive measure it is often suggested to avoid them. Raw eggs can get easily contaminated (if the hens are not bred under hygienic conditions) with bacteria that can also infect us on consumption.

According to Bangalore-based Nutritionist Dr. Anju Sood, "If your eat raw eggs regularly you're putting yourself at  a higher risk of developing food poisoning or Salmonella. Not all eggs are created equal, nor do they have the same nutrition. Therefore, you may never know the level of contamination. The World Health Organisation clearly states that food should be cooked and stored at proper temperatures to ensure safety. Under-cooked food, especially animal products, are the biggest threat to your gut."

She also agrees that your body may not be able to absorb much of the egg's protein when consumed raw which is one of the most important nutrients it contains. More research points out that you may not be able to absorb the biotin from raw eggs as the whites contain avidin, a glycoprotein that bonds with the biotin and impairs its bio-availability to the body. Avidin gets inactivated on applying heat and cooking the eggs.

Delhi-based Dietitian Dr. Anshul Jai Bharat does not recommend consuming raw eggs too," In case of eggs, you don't know the exact source from where it is coming from and therefore, consuming them raw may lead to bacterial infection. As per most of the food safety authorities all over the world, your food should be cooked thoroughly to kill food poisoning bacteria which means at least at 75 degrees Celsius for the right amount of time."

While in some cases, you may be able to detect whether or not eggs are fit for consumption or if they are stale by inspecting them, in case of Salmonella or any bacterial infection your sense of sight and smell may not really be helpful. These bacteria are invisible to the naked eye.

Essentially you don't need to fear raw eggs and rule them out by any means but it is good to be cautious especially if you love chugging protein milkshakes or are having them few times a week. To beat the risk, make sure you procure high-quality eggs directly from a local and known farm.

Cooking Tips You Must Keep Handy

Mornings are not exactly the best part of the day for everyone. While some struggle to work up a quick breakfast, there are others who simply skip the first meal of the day and even forget to pay heed to packing lunch. When mornings are an absolute rush-rush affair and your lunch hour bears the brunt of it, we suggest that you work smarter, pre-prep and assemble a quick lunchbox in just no time. While breakfast is the most important meal of the day and should NEVER be skipped, experts put equal emphasis on lunchtime as well. If you have been skipping your afternoon meals or gobbling up just about anything, it is time to stop. We bring you brilliant tips, ingenious tricks and fuss-free recipes that will make the act of taking a lunchbox an exciting, joyous affair.

Quick tips:

- No time? No worries, simply scout your refrigerator for the leftovers from last night. Got some rajma-chawal? Perfect! Drop in some oil, mix the two, throw in some herbs or veggies and arrive at flavourful fried rice in no time.

- The easiest would be to work a box full of fruits or seasonal veggies into a quick salad.

- Soak legumes and beans overnight, toss together, add herbs and condiments. Pack.

- Sprouts can be your best bet. Light boil them, team with boiled eggs, lemon juice, salt and pepper.

- Sandwiches work the best - easy to put together, loaded with your favourite ingredients.

While these tips will come handy while you plan your lunchbox, what is sure to delight you are some of our choicest recipes created just to fit into your busy routine.

Lemon Rice
Recipe by Chef Niru Gupta

This classic recipe employs a host of ingredients to give it a flavourful twist. Done in under 30 minutes.

Aloo Bhaji
Recipe by Chef Naresh Kumar Jaypee Vasant Continental

Chunky potatoes are cooked with simple ingredients and done in just no time.

Mixed Bean Salad
Recipe by Chef Roopa Gulati

A fresh spin on salad - dried beans, capsicum and tomatoes dressed in sweet and sour flavours.

Grilled Cheese Sandwich
Recipe by Chef Niru Gupta

Easy, quick and yum, no wonder this recipe refuses to die down.

If you're not a fan of sweating it out in the kitchen, we suggest you work your way with the leftovers. Here is how you can smartly use leftover rotis and rice to quickly pack yourself some delicious lunch.

Using leftover rotis

There is a whole new world to explore, from roti tacos, rolls, wraps to other quick, flavourful bites.

Using leftover rice

If fried rice is the first thing that comes to your mind then move over the idea to explore other brilliant recipes that use leftover rice like never before.