If you a Mother and professional, your need for proper nutrition becomes even more important because of the additional responsibilities that come with these two important roles, so making sure healthy And high protein eating habits are essential to keep your body mentally and physically healthy. Both sexes need a balanced diet for good health and well-being and although there is no one best diet for women, there are some aspects to consider to enhance women’s health.
In an interview with HT Lifestyle, DT Sushma PS from the Jindal Nature Cure Institute in Bangalore said, “Women’s bodies require different nutrients than men’s bodies. Because their nutritional needs are different. Primarily, women’s bodies require fat and carbohydrates, with protein being one of the essential nutrients for biological function.
“A diet should include a variety of colorful vegetables, beans and peas, fruits (mostly whole fruits), protein foods, soy products, nuts and seeds, grains (at least half of which whole grains) should be included. Unsweetened dairy products like milk and yogurt, and healthy fats like olive oil, almonds, mixed seeds, and coconut. Avoid salty foods heavy in sugar, sodium, and saturated fat. “A healthy diet is about more than just limiting calories and portion sizes. It’s also important to pay attention to ingredients and their nutritional composition.”
In India, most mothers are anemic and are either expecting or have just given birth but 50% of anemia-related health problems can be managed with a well-balanced diet. “Beans, green leafy vegetables, such as spinach, dried fruits, such as raisins and apricots, iron-rich cereals and fruits rich in vitamin C are beneficial in treating anemia,” advises the nutritionist.
According to naturopathy, a sattvic diet soothes and nourishes the body and mind and also helps keep the mind calm and stable, thereby combating stress and anxiety. A sattvic diet is mostly plant-based, including fresh fruits and vegetables, whole grains, nuts, pulses, natural sugars, as well as health-promoting herbs.
DT Sushma PS highlights, “Herbs like lavender and chamomile help relieve anxiety, insomnia, restlessness, and other stress-related symptoms like muscle spasms and indigestion. Similarly, Sugar, garlic, turmeric, ginger, basil, black seeds, etc. help the body fight inflammation and oxidative stress.
According to DT Neha Pathania of Paras Hospitals in Gurugram, everyone should eat well but new mothers who are recovering from pregnancy, labor and delivery and work hard to maintain the health and happiness of their family. are doing, they should pay more attention. Recommendations that all new mothers can use to make sure they eat a healthy diet:
1. Stock up on nutritious food. If your refrigerator and cupboards are stocked with nutritious items, you will be more likely to eat. Focus on nutrient-dense foods, such as:
– Protein and lean meat
-Fresh vegetables and fruits (the darker the color, the more nutritious it is likely to be)
Fat-free dairy (unless your doctor recommends full-fat dairy for you)
– Nuts, beans
2. Choose nutritious snacks such as whole, fresh fruits, nuts, vegetables, cottage cheese, and whole-grain crackers.
3. Avoid junk foods and calorie counting and instead focus on getting the good stuff while limiting the bad. Lots of calories are necessary, but the majority of those calories should come from whole foods.
4. A nutritious breakfast is essential to boost metabolism, enhance cognitive function and help make healthy food choices throughout the day. The perfect meal contains complex carbohydrates, healthy fats, and protein.
For breastfeeding mothers
5. Get plenty of fluids. While breastfeeding, most women feel thirsty. To quench your thirst, drink plenty of fluids, such as milk, juice, and water.
6. Eat a variety of foods to get the calories, vitamins and minerals you need to stay healthy. While nursing, experts recommend consuming at least 2,000 calories per day.
7. It is advisable to avoid drinking alcohol while breastfeeding or nursing. Alcohol can harm your baby and enter your milk supply.
8. It is advisable to avoid using tobacco while breastfeeding or using a breast pump. Tobacco use can make a baby’s heart beat faster and cause him to be fussy, vomiting or have diarrhea. Nicotine and its metabolites also pass into milk.
9. Your baby may be jittery or restless and have trouble falling asleep after drinking caffeinated beverages.When nursing, sip mostly caffeine-free liquids. If you can’t live without coffee, try to keep your daily intake to two eight-ounce servings.