Mothers are regarded as the nurturers of the family, and they often look after the family's health and well-being with their unconditional love, strength, time, support, and energy. However, with their everyday work schedule, their health can often be overlooked. Along with caring for others, she needs to be careful with her nourishment first. 'Nourish the nurturer' is not just a phrase, but it is meant to be taken into action for smart and long-term eating habits that support a mother's energy, immunity, and overall health.
We spoke to Dr Archana Batra, Dietician and Certified Diabetes Educator, Gurugram, who listed smart eating tips to promote the long-term health of mothers.
Unique Nutritional Needs of Mothers
Nutritional needs change with age, lifestyle, and hormonal shifts. Here are a few of the smart eating techniques to be followed with the ongoing changes.
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Increased Nutrition Demands
There are various stages that moms undergo, such as pregnancy, breastfeeding, and the demands of parenting. This can lead to the depletion of essential nutrients, such as iron, calcium, vitamin D, and omega-3 fatty acids.
- Bone health: Bone health is crucial for moms, and foods with calcium, magnesium, and vitamin K should be essential. With the changes in age, women are more prone to osteoporosis, a condition in which bones become weak and brittle.
- Maintaining energy: Intake of whole grains, proteins, and healthy fats can help sustain energy and regain strength.
- Mental wellness: Nutrients, such as vitamin B, magnesium, and omega-3s should be essential to regulate mood and cognitive health to ease the emotional load of caregivers.
Smart Eating Tips For Mothers Long Term Health
1. Build Balanced Plates
Ensure that you eat well-balanced food with colourful vegetables, fruits, lean proteins, such as lentils, eggs, tofu, and chicken, and whole grains, such as brown rice, wheat, barley, ragi, oats, and quinoa for sustained energy, and also make sure that you take antioxidants and fibres for better health.
2. Prioritise Protein
Intake of foods, such as yoghurt, nuts, seeds, legumes, and lean meat are essential nutrients that help moms with muscle repair and hormone production.
3. Prioritise Taking Healthy Fats
Avocados, nuts, seeds, and fatty fish are healthy fats that help moms improve heart health, balance hormones, and improve brain function. Healthy fats are essential for moms to promote overall health.
Also Read: How Mother's Emotions Shape Baby's Mind In The Womb: Expert Explains
4. Hydrate with Intention
Many moms confuse thirst with hunger, so prioritise drinking water accordingly. Avoid drinking sugary drinks and caffeine; instead, prefer drinking herbal teas.
5. Micronutrient Check
Iron, calcium, vitamin D, and B12 are essential micronutrients for moms. Always go for annual checkups and prefer taking supplements if necessary.
Bottomline
Dr Batra concluded, "Smart eating is really very important. Smart eating is not about what you eat, but it's about how you eat. Prefer eating with mindful techniques, such as avoiding screens while eating, enjoying the meal with the feel, and chewing slowly."
Following the above techniques helps aid digestion and prevent overeating. Whatever you do, it will be followed by your children. This is the best way to make them learn and understand about healthy foods for overall health and well-being.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]