Know dietary advice, easy recipes for expecting mothers and new mothers
New Delhi: A season of freshness, lush greenery, drops in temperature, light drizzle and chills. During this time of year, most of us prefer to stay indoors and stay warm. This cold weather comes with a host of common ailments such as colds, coughs, flu, viral and bacterial infections, dry skin and many more. It is also a season of immune compromise due to factors such as reduced availability of nutrients from the sun, less hydration, binge snacking over healthy, nutrient-dense meals, and reduced frequency of exercise. .
These are very real and relatable, even in the case of expectant moms and new mothers. Future Moms and New Moms can improve their health and nutrition by adhering to a few key dietary practices during this season. Sneha Sanjay, Senior Nutritionist, Cloudnine Group of Hospitals, Bengaluru shares some thoughts:
Inclusion of locally available immune-boosting foods
. Ginger – Relieves stomach problems, stimulates digestion and keeps the body warm.
. Gooseberry – A natural detoxifier and immunity booster, and because it’s high in vitamin C, it will help prevent infections and is great for iron absorption, which is crucial for moms.
. Garlic – The sulfur content increases disease fighting abilities and improves body heat. It reduces gas, which is quite common for moms.
. Turmeric – Due to its antiseptic and antiviral properties, turmeric is a wonderful spice during pregnancy and also during the postpartum period. In winter, haldi milk is a lifeline.
. Starfruit Seeds (Ajwain) and Pepper-Mothers can get rid of flatulence instantly through their consumption, which treats abdominal discomfort and improves appetite due to slower metabolism.
Citrus fruits: They help prevent infections, hydrate well, maintain skin health, and relieve winter dryness.
. Even though mothers may not feel the urge to drink enough fluids during these months, it is indeed an important way to stay healthy.
. Throughout the day, sip hot liquids such as lukewarm water, homemade soups, vegetable or dhal broths, light porridge and herbal concoctions to hydrate, replenish various nutrients and nourish the woman. mom.
. Overall hydration should not be less than 2.5 liters per day.
. Under the guise of hydration, avoid drinks like coffee, tea, soft drinks, packaged juices, or drinks high in sugar which can dehydrate and restrict the absorption of certain essential nutrients, contributing to poor health.
. Better hydration also speeds up the sluggish metabolism and keeps the mother away from indigestion issues.
Balanced Meal / Snack Model
. Eating a balanced diet during the winter months certainly plays a role in improving health, immunity, and mood.
. Go for fresh, seasonal fruits and vegetables that are antioxidant backups.
. The inclusion of specific nutrients like vitamin C and zinc in particular is found to be more beneficial in boosting immunity levels to fight flu or infections, and sources of zinc help prevent infections.
. Sticking to a 3 meal and 2 snack pattern keeps the mother away from the temptation to indulge in unhealthy foods, fried or outside.
. Snack options for a mom can be delicious and healthy, like piping hot moong dhal dhokla, steamed or non-vegetarian momos, steamed sprouts or peanut salad, hot porridge, savory makhana. and many other options.
. Snacking for moms should also be good and healthy to lick their fingers. Some snack ideas included:
. Makhana – 100g
. Dried fruits (Almonds / Cashews / Raisins) -25gm
. Saffron strands-3-4
. Cardamom powder – 1/2 scoop
. Roast the makhana for 3-5 minutes with half a spoonful of ghee. Set aside.
. Cashews and roasted almonds.
. Grind a small portion of roasted makhana, cardamom and dried fruits.
. In a saucepan, add the milk and boil for 5 minutes over low heat.
. Add the roasted makhana, powdered mixture and boil for another 5 minutes.
. Finally, add the melted jaggery, the saffron strands and cook for 2-3 minutes.
. Add a spoonful of ghee and serve hot.
Hara bara kabab
. Spinach-1 bunch
. Grated Paneer-20g
. Salt-1 teaspoon
. Chili powder – 1 teaspoon
. Amchur podwer-1/2 teaspoon
. Roasted cashews-For garnish
. In a pressure cooker, steam the potatoes, beans, peas and spinach.
. Mash the potatoes separately.
. Combine the steamed peas, spinach and beans.
. Combine the mashed potatoes, the mixed vegetables, the grated paneer, the chopped cilantro.
. To bind, combine the oatmeal powder.
. Add the rest of the other spice powders and mix well.
. Shape them into a tikki with a cashew nut on top and fry them in a pan.
. Toor Dhal-100g
. Onion, finely chopped-25gm
. Finely chopped coriander, mint, dill leaves – 30 g
. Chopped green chilli-10gm
. Salt-1 teaspoon
. Ghee – ï¿½ teaspoon
. Soak the toor dhal for 3-4 hours.
. Completely drain the water.
. Coarsely grind it using a blender.
. Add the rest of the other ingredients mentioned.
. Shape it into finger-shaped patties and steam it over medium heat for 15 to 20 minutes.
. Serve hot with a spoonful of ghee.
. Chocolate porridge
. Cocoa powder-10g
. Honey / Maple syrup-3 or 4 tbsp.
. Fresh fruits (Figs / Banana / Apple / Strawberry) -100gm
. Toast the oatmeal for only 2 minutes and add the cocoa powder.
. Add the milk and boil it for 5-8 minutes
. Once the oats become slightly thick, remove them from the heat.
. Cool it to a lukewarm state.
. Add honey according to the required sweetness and finally mix the chopped fruit
. High protein pizza
. Whole eggs-2
. Soybean pieces-50gm
. Mixed vegetables (Onion / Pepper / Tomato / Olives / Baby corn) -75gm
. Tomato puree-20g
. Clean the whole cauliflower and grate it.
. To this grated cauliflower, add salt, pepper, cilantro and eggs.
. Mix everything well
. Apply oil to a preheated pan and pour in this thick cauliflower egg mixture.
. Cover with a lid and cook over heat.
. Once well cooked on one side, turn it over, apply the tomato puree, spread all the vegetables & the grated cheese.
. Cook over medium heat with the lid covered for 3 to 5 minutes.
. Garnish and serve with pepper, oregano and chili flakes.
(Except for the title, this story was not edited by the English staff at Sambad and is published from a syndicated feed.)