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Revamping Junk: Transforming Unhealthy Favorites into Nutritious Delights

Some ideas to transform unhealthy junk food into nutritious meals are as follows:

Veggie-loaded Pizza: Make your own pizza with whole wheat crust, lots of colourful veggies, and lean protein like grilled chicken, boiled egg pieces, paneer or tofu. Use a moderate amount of low fat cheese.
Baked Sweet Potato Fries: Swap regular fries for baked sweet potato fries. Cut sweet potatoes into sticks, toss with olive oil, and bake until crispy.
Quinoa and Veggie Burger: Make your own veggie burger with cooked quinoa, black beans, shredded vegetables, and breadcrumbs for binding. Form into patties and bake or grill.
Yogurt Parfait: Create a nutritious parfait with yogurt, fresh seasonal fruits, nuts/seeds, and a drizzle of honey.
Whole Grain Chicken Wrap: Make a wrap with whole grain tortilla, grilled/baked chicken, lots of veggies, and homemade dressing with yogurt.

In conclusion, transforming unhealthy junk food into nutritious meals is possible with simple swaps and additions. By choosing whole grains, incorporating plenty of vegetables, opting for lean protein sources, and making homemade dressings with minimal added sugar, you can enjoy healthier versions of your favorite indulgent foods.

Remember to practice moderation and seek professional guidance for personalized nutrition advice. With these ideas, you can give your favorite junk foods a nutritious makeover and still enjoy delicious meals that are good for your body.

Also, check out delicious and nutritious food pairings for kids

Written by:

Ashiya Pathan

Lactation Expert

B.Pharm, PGD (Nutrition)

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Reviewed by:

Aditi Shah

Pediatric Nutritionist

M.F.C.Sc (Foods & Nutrition)

Know More....

Nutrition is critical for kids' growth, especially in their early years!

As parents, we naturally want to provide the best possible upbringing for our children, but in today's world, that has become a monumental challenge. Although we have access to more resources than ever before, it's increasingly difficult to give our children the purity and simplicity that we enjoyed while growing up, particularly when it comes to overall growth in kids and their nutrition.

Ensuring complete nutrition is crucial, particularly for growing children. While we strongly believe in the philosophy of home-cooked meals, our fast-paced lives, children's easy access to junk food, and other behaviors, such as having a picky or fussy eater, often prevent us from doing so. Unfortunately, options outside of the main food plate are full of unhealthy, junk food choices. It's disheartening to realize that even so-called "healthy" foods often contain refined ingredients like sugar, maida, and harmful oils like palm oil. A quick glance at the ingredients list of packaged foods often reveals a long list of preservatives with intimidating INS and E numbers, along with refined ingredients listed as the first ingredient.

Our Promise:

This is where TruVitals comes in. We believe that every child deserves access to complete nutrition every day, which is why we make nutridense bites with super nutrient-rich ingredients. These bites are not only delicious but also packed with the highest nutrient value possible, without any nasty or harmful additives that can harm our little ones.

That's why, we don't believe in just going with trends to choose our ingredients - like millets, whey protein. We build our products with the best available, scientifically-proven ingredients for every product we make. Then, the final product, which has the highest nutrient density, is sampled with atleast 70-100 kids and moms for approval before it reaches the market. Every product takes between 9 months to 1.5 years of development, so it's like bringing up a new baby every time!

And we don't stop at just making nutridense foods! We are dedicated to helping parents provide their children with the complete nutrition they need to thrive. We understand that navigating the countless options available in the market can be overwhelming, especially when it comes to understanding nutrients and reading labels.

That's why we have a scientific board of advisors made up of pediatricians and child nutrition experts. Our team is here to answer any questions you may have, not only on what to do but also the why behind it. We believe that educating parents on nutrition science is crucial, and we offer free nutrition consultations with our child nutritionists who help with proper Diet chart for kids nutrition to help you better understand what your child needs.

At TruVitals, we're not just a company that makes healthy foods for kids. We're a team of experts who care about your child's nutrition and well-being. Let us help you give your child the complete nutrition they deserve and need to thrive!

TruVitals Nutriboost Milk Mix:

Looking for the right health drink for kids, which is healthy, nutritious and important for kids growth? Well, TruVitals Nutriboost Milk Mix is the perfect brain food for kids! Our milk mix has a unique blend of 10 natural ingredients including 5 brain-boosting nuts and herbs which are scientifically known to build concentration and improve memory in kids.

With the benefits of almonds, walnuts, flaxseed, brahmi, and ashwagandha, TruVitals Nutriboost Milk Mix helps improve memory, concentration, and brain function. Almonds contain L-carnitine and riboflavin, which are essential for optimal brain function, while walnuts and flaxseed are the richest plant sources of Omega 3, known for their ability to boost brain power. These are the top 5 nuts for the brain and are considered brain food for studying and strengthening memory in kids.

TruVitals milk mix also uses two time-tested Ayurvedic herbs - brahmi and ashwagandha - which have been used for centuries to support brain health and improve cognitive function.

This nutridense protein powder for kids has 2 times protein vs many leading kids protein powder brands. We have natural plant protein sourced from Pea, Brown Rice, Moong Dal, Quinoa, Oats. These protein sources along with the natural brain boosters makes it the best breakfast option for kids in India!

At TruVitals, we understand the importance of providing safe and healthy foods for kids. That's why our milk mix contains no refined sugar, no chemicals, no malt/maltodextrin, no oil, and no artificial flavours. These harmful chemicals in foods have been linked to gut health issues and hyperactivity in kids, making TruVitals Nutriboost Milk Mix the perfect guilt-free and safe brain food for studying and improving brain function.

So, whether it's a big exam day or just a regular day at work or school, fuel your brain with TruVitals Nutriboost Milk Mix and unlock your true potential!

TruVitals Protein & Calcium Chocolate Diskettes

Introducing TruVitals Protein Diskette - the perfect snack for your kids that is packed with nutrition! Our Chocolate flavoured Protein Diskettes are made with chana dal and casein, which are known to be high in protein and calcium important for kids growth and development.

Casein comes from milk, forming 80% of the protein found in milk. It is known to have 25X more protein and 11X more calcium than regular milk. Unlike whey protein, casein is slow digesting and is easier for kids to digest. Due to this slow digestion, it gives a sustained release of amino acids which help in growth in kids. We have also added chana dal, which is 5X higher in protein than milk.

Getting enough protein in your child's diet can be a challenge, especially when it comes to finding protein sources that kids actually enjoy. That's why our Protein biscuits are a game changer! They are an easy and convenient snack that will fulfill your child's daily protein requirements. TruVitals Protein diskettes are the ideal high-protein food for picky eaters, students, athletes, and even babies who are 1 year old. They're also a great option for parents looking for the best protein powder or high-protein foods for their toddlers. TruVitals biscuits make a perfect addition to your child's lunchbox or as a quick snack on the go.

And the best part? Our Protein biscuits are free of any chemicals, artificial flavors, and refined sugar. We believe in using only the best and most natural ingredients to promote a healthy lifestyle for your child.

So give your child the gift of good nutrition with TruVitals Protein Diskettes, which are healthier than Protein cookies for kids available in the market. They are a tasty and wholesome snack that your child will love!

Say goodbye to the struggle of getting enough protein into your child's diet. Try our TruVitals Protein biscuit today and discover why it is better than the best protein powder for your child! SO whether you have a 1, 2, 3, 4, 5, 6…18 year old kid - get them TruVitals Protein diskettes today!

TruVitals Sprouted Sathu Maavu:

TruVitals Sprouted Sathu Maavu is a healthy and nutritious mix made from 30% millets, 21% cereals, 20% dals, and 13% nuts & herbs.This combination provides a balanced mix of carbohydrates, protein, fiber and healthy fats to keep you energized throughout the day.

Sathu Maavu powders are traditionally made with healthy grains. Our sathu maavu is the ONLY one which has ayurvedic herbs which are also known for brain boosting - Brahmi and Ashwagandha.

Sprouted Ragi, which is one of the key ingredients in our Sprouted Multi Grain Sathu Maavu, has 48X more calcium than rice, making it a rich source of calcium for growing children. Additionally, sprouted wheat in our sathu maavu has 5X more calcium than normal wheat, which helps in the development of strong bones and teeth in kids. With the perfect combination of sprouted grains, dals, and nuts, our sathu maavu is not only nutrient-dense but also aids in weight gain for underweight children. So, enrich your child's meals with TruVitals Sprouted Multi Grain Sathu Maavu and help them gain weight healthily.

These sprouted grains and millets, increase nutrient availability and enhances nutrient absorption. This results in higher Protein and higher fibre along with improved absorption and better digestion for kids and actually makes a child gain weight fast. This results in TruVitals Sathu Maavu mix to have 2X protein and 4X fiber compared to home made sathu maavu for kids.

So if you are looking to increase the weight for a 1,2, 3, 4, 5,6…18 year old child - then TruVitals sathu maavu mix is for your baby. Infact, it is the perfect substitute to Milk mix for lactose intolerant kids due to its nutridense composition. Say goodbye to weight gain supplements and powders and try our Sprouted Multi Grain Sathu Maavu today. It's the perfect solution for parents wondering how to make their child gain weight fast, and it's also great for toddlers who need a weight gain supplement. Don't let your child's weight be a concern anymore !

TruVitals Multivitamin Gummies:

If you are looking for vitamins and minerals for kids, then TruVitals gummies are your perfect choice to top these up! Our gummies are made with fibre which is good for digestion in kids, unlike other gummies which are made with dangerous forms of sugar like high fructose corn syrup, liquid glucose, refined sugars, sucrose and other such sugar alternatives. Thats why when you check our ingredient list - you will see Fibre as the first ingredient which is rich for improved gut health in kids. Every gummy has 1.7 g fiber, which is equivalent to the fibre of a small apple! We are also the only gummies in India, which have amino acids, which are essential building blocks of protein.

TruVitals multivitamin gummies for kids have 24 essential nutrients for kids overall growth & development. They are full of the goodness of natural fruit extracts like elderberry, strawberry and beetroot which are rich sources of vitamins & minerals and are proven to build immunity in kids. Thats why our gummies are the perfect immunity boosters for kids in a mixed fruit flavour which kids love! With all these nutrient rich ingredients our gummies can be equated to the benefits of taking fruits by kids as we have fibre & vitamins & minerals like fruits!

TruVitals Protein Pasta:

Introducing TruVitals Protein Pasta, the gluten free pasta which is extremely delicious! TruVitals Fusilli pasta is loved by kids and is a favourite of moms because of its natural ingredients!

Made with Brown Rice, Chana Dal, and Peas, this pasta is a truly special blend that packs a punch. Brown rice has 1.5x the fiber of white rice, while both chana dal and peas have 5 times the protein of milk. This makes our pasta a perfect choice for kids and adults alike who are looking for high protein foods to add to their diets. Infact, our pasta also has high fibre for kids due to the nutrient-rich ingredients we choose!

With 1 bowl of our pasta, you get the protein content equivalent to 1 glass of milk or 9gm protein, and the fiber content equivalent to 1 apple. This natural protein pasta cooks incredibly fast - just 7-8 minutes - and contains no maida or wheat. In fact, it has 2x the protein and 2x the fiber of millet pastas, making it a great option for anyone looking to add more. This is one way to make tasty & healthy foods for kids, which they love!

And here's the best part - you won't even be able to tell that it's not maida pasta! Our Protein Pasta tastes so awesome that you'll want to make it a staple nutritious food for your kids. So, whether you're looking for high protein foods for picky eaters, protein for child growth, protein for kid athletes, or even protein-rich Indian food for kids or high protein foods for vegetarian babies, our Protein Pasta is the perfect solution. Try it today and experience the difference for yourself!

TruVitals Millet Cookies

We made these awesome millet cookies with the power of 5 millets - so you get the benefits of Ragi, Jowar, Bajra, Kodo, Little Millet - in our cookies! Naturally sweetened, with no palm oil, no refined sugar, no preservatives. Our cookies come in 3 delicious flavours - Ragi Cashew choco chip, Bajra cranberry, 5 millet Jaggery cookies. There are many benefits of millets along with their nutridense nature -

Benefits of Ragi: It has 48 times calcium of wheat

Benefits of Bajra: it has 2 times iron of spinach

Benefits of Jowar: It has 2.5 times protein of milk

Our Millet Cookies are perfect for those who are looking for a healthy biscuit option. These gluten-free cookies and made with wholesome ingredients like millets, nuts, and fruits. They are perfect for healthy weight gain as these protein rich cookies are not only nutritious but also delicious. That's why they become a great snack option for kids, toddlers, and babies. You can also add our healthy biscuits for kids to make recipes with healthy food for kids at home.

If you are looking to buy healthy biscuits, TruVitals Millet Cookies are the perfect choice. This is the right Nutrichoice for biscuits for babies as well, as they contain no preservatives or refined sugar. So, if you're wondering which biscuit is good for a 6-month-old, 1-year-old, or 2-year-old baby in India, our Millet Cookies are a great option.

TruVitals Super Gut:

TruVitals Super Gut is a powerful gut health solution with 11 strains and a robust 500 crore CFU (Colony Forming Units), creating a diverse and thriving gut microbiome. This comprehensive blend ensures a well-balanced digestive system. What sets Super Gut apart is its clean and natural composition – absolutely NO sugar and NO chemicals. It's a pure combination of fiber and culture, promoting a natural and wholesome approach to gut health.

It goes beyond just probiotics and also includes natural prebiotic fiber, acting as a nutritious food source for the good bacteria. This supports their growth and activity in the gut, contributing to a healthier digestive environment.

Super gut is perfect for on-the-go use – simply add 1 sachet to a glass of water or sprinkle it onto cooked foods like daliya, porridge, dals, soups, etc. after they've cooled down and give it to your kids.

TruVitals Immuno SIP Kadha:

Our Immuno Sip Kadha is a carefully crafted blend of 8 Ayurvedic herbs renowned for their health benefits. This unique blend includes powerful ingredients such as tulsi, turmeric, ginger, amla, lemon synergistically working together to provide relief from common ailments like cough, cold, and sore throat.

It has antioxidant and anti-inflammatory properties derived from natural sources, contributing not only to the alleviation of symptoms but also to the overall strengthening of your body's defenses. This unique formulation is designed to boost immunity, providing a natural shield against common illnesses. Above all, it is 100% natural, containing no preservatives or refined sugar.

This kadha is a perfect addition to kid’s daily routine after adding 1 teaspoon of its finely crafted powder to warm water. You can give this concoction twice a day for optimal results. Feel free to enhance the taste with a touch of honey or jaggery, adjusting sweetness to your preference.

TruVitals Gut Vishuddhi:

Gut Vishuddhi is a special recipe from a long time ago that keeps kid’s tummy happy. It has 7 strong herbs, including TriKatu (long pepper, black pepper & sonth), Nagkeshar, Cinnamon, and Cardamom, making it a natural cleanser for your gut. It also helps remove bad stuff from their tummies.

Gut vishuddhi helps your body fight off sickness, encourages the body's natural enzymes, develop a healthy appetite and supports improved digestion with no refined sugar added

Using it is easy by mixing 1 teaspoon of the powder with honey and consuming it every day for a month.

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