3 healthy recipes, just for you!

 India is presently fighting a war against malnutrition and in a bid to promote “balanced diet”, the entire month of September is celebrated as National Nutrition Month. It is the most awaited time of the year for all practicing Dietitians- nutritionists in India to conduct and use various forms of media and programs to emphasize the importance of nutrition

A qualified Dietitian-Nutritionist is trained to provide customized dietary advice. Every diet prescription is based on an individual’s anthropometry, biochemical, clinical, and dietary profile. We also look at the socio-economic status and the affordability to provide nutrition advice. It’s not true that only exotic fruits or grains have great benefits! The locally available seasonal foods are what provides the best nutritional benefits. So, one can always go local for poshan.

When we talk about a healthy diet for pregnant women, we suggest the following:

• Eating healthy during pregnancy is crucial for both mother and her baby. Sometimes cravings hit you and you end up eating foods that you have been avoiding the whole
• Using the right combination of food groups plays a major role in providing the balanced nutrition for the better growth of the baby
• Balanced diet requires inclusion of varied food groups that provide all essential nutrients like complex carbohydrates, proteins, vitamins, minerals
• A balanced wholesome diet should include three major meals and 2-3 smaller meals (health snacks) to meet the day’s nutritional
• The healthy snacks in between major meals help distribute the calories and promote better digestion and absorption of nutrients
• Snack on foods that that are rich in protein, calcium and fibre that is going to keep you full for a longer period and to meet the nutrient gaps in the major meals

 From the Department of Clinical Nutrition and Dietetics, we thought of bringing to you some easy and nutritious recipes that will cater to your snacking needs.

#1 Mexican Gram Chaat

When we think about grams it’s not always boring! Mexican gram chaat recipe is a good blend of complex carbohydrate, protein, and fibre with loads of antioxidants that helps in managing your cravings without cutting down on taste!

Ingredients

Boiled black eyed bean/lobia-20gms

Black chana – 20 gms

Rajma -20gms

Sweet corn-10 gms

Cucumber diced (with skin, no seeds) -10gms

Tomatoes diced (without seeds)-10gms

Coriander -chopped

Crushed pepper – to taste

Salt – ¼ tsp

Method

• Soak all the grams/legumes overnight
• Pressure cook all grams/legumes (with salt) along with sweet corn and keep aside
• In a bowl toss all cooked grains with tomatoes, cucumber, and seasoning (salt and pepper). Mix well
• Garnish with chopped coriander and serve with a fresh lemonade.

Total no. of servings: 2

NUTRITION FACTS -per serving

Calories -115 kcal | Protein-6.5gms | Carbohydrate- 22gms | Fibre -5gms

Ideal category: Moms-to-be, Breastfeeding moms or for someone looking for snacks rich in protein or fibre

 

#2 Thalipeeth

Traditional Indian foods are also a treasure trove when it comes to nutritional values. While talking about traditional food, let us introduce this Maharashtrian wonder- Thalipeeth.

The flour for thalipeeth is called bhajanee!! The flour is prepared from roasted grains, legumes, and spices. The rest of the  ingredients include grains such as rice, wheat, bajra and jowar , legumes such as chana, and urad and spices, most commonly coriander and cumin seeds.

This traditional recipe has a twist of its own. Healthy fibre and protein-rich millet thalipeeth is a guilt-free snack which replaces your regular munching. It is a good breakfast option too!

Ingredients

Jowar flour -60gms

Onion -1tsp of (finely chopped)

Coriander leaves – few (chopped)

Jeera -¼ tsp

Sesame seeds (roasted) – ¼ tsp

Green chilies -2 nos (finely chopped)

Salt to taste

Oil -2.5ml

Method

• In a bowl take jowar flour, add onions, coriander, green chilies,
• Mix everything well then add water in parts so that it forms into a soft smooth dough
• Take a thick butter paper and brush with oil. Take a small portion of dough and flatten it on butter Gently press with your fingers and flatten the dough to get a flat bread. While flattening, sprinkle a few drops of water also on the dough.
• Spread a bit of oil on the The tawa must be hot. So, you can keep it on medium to high flame. Regulate the flame as required.
• Lift the butter paper and gently place it with the thalipeeth side touching the
• Now carefully peel the butter paper from the rolled thalipeeth
• Sprinkle some oil on thalipeeth. Cover with a lid and let the thalipeeth cook for 2 to 3 minutes or until the base is golden and You can brown the base more if you want.
• Remove and serve the thalipeeth hot

Total No. of servings: 2

 NUTRITION FACTS -per serving

Energy-193kcal | Protein-6 grams | Carbohydrate-43 gms | Fibre-2.7gms | Iron-3.18gms

Ideal category: Pregnant Diabetics, Type II Diabetics, Anemics, Menopause, Elderly, Weight Loss

 

#3 Paneer Salad

Try this super healthy salad rich in antioxidants and protein as a refreshing mid-morning or evening snack which will take care of your hunger providing you with a combination of healthy fibre, protein, and vitamin C!

Ingredients

Paneer-30gms (slightly sauteed)

Cucumber -50gms

Carrot -20gms

Bell peppers-20gms (Red, green, yellow)

Olives- 10gms

Lime vinaigrette dressing -5ml (Olive oil -1tsp+ Lime – 1 wedge)

Salt and pepper to taste

Method

Mix all the ingredients in a bowl along with lime vinaigrette and salt and pepper. Serve.

Total No. of servings: 1

NUTRITION FACTS -1 serving

Energy: 103.5 kcal | Protein:2.8gms | Fat :3.7gms | Carbohydrates: 4.gms

Ideal category: Moms-To-Be, Weight Loss, Morning Sickness, Diabetes, Hypertension

Try these recipes at your home and do not forget to leave your feedback! How did you find our ordinary recipes to add an extraordinary benefit to your daily routine? Have wonderful, nutritious, healthy days all through the year!!

Pregnancy changes your body in many ways. A healthy pregnancy diet should include a well-rounded first-trimester diet plan as well as vitamin and mineral supplements to ensure that the baby is receiving the correct balance of nutrients required to grow healthily. It is also important to note that in the first trimester, your baby is quickly developing some of the most vital organs —  brain, spinal cord, heart, arms, and legs.  It is essential to consume the right foods, so that you and your baby both stay healthy.

To meet the nutrient requirements essential for good health, you need to eat a variety of foods from each of the five food groups daily, in the recommended amounts. Here are 5-nutrient-rich foods to include in your first-trimester diet plan: 

1.Cereals

8-9 servings of cereals should be consumed per day of which a major portion should be whole grains. Whole grains have more vitamins and minerals than processed grains, as well as fibre. Fibre helps in maintaining proper bowel function and lowers the risk of developing constipation. You may consume it in the form of brown rice, whole wheat, broken wheat, millets (ragi, jowar, bajra, foxtail, millets, quinoa), oats, and whole grain bread

2.Pulses/Legumes & Meat/Fish/Poultry

Focus on having 2- 3 servings every day. You may include chicken & fish (lean meat), whole eggs, beans/legumes/sprouts (Bengal gram, green gram, kidney beans, black beans, black-eyed beans, peas etc.), lentils/pulses/dals and soybean products. Inclusion of a cereal -pulse blend enhances the protein quality. Take a blend of wheat flour and soya bean flour or wheat flour and roasted channa flour in the ratio of 4 :

3.Dairy Products

As dairy products contain calcium and protein, 5 servings (each 100ml ), approximately 500 ml per day are necessary during the first trimester. Calcium is needed for the healthy development of the baby’s teeth and bones. You may consume low-fat or non-fat dairy products like cheese, yoghurt/curd, milk and paneer.

4.Vegetables & Fruits

You must have around 3.5  servings of vegetables daily. Vegetables contain essential vitamins like folate and minerals like iron and fibre. You can include vegetables like spinach, amaranth, gogu, fenugreek, tomatoes, sweet potatoes, carrots, pumpkin, gourd, squash, cauliflower, capsicum/ bell peppers, green beans, broccoli, corn, and peas. Daily consumption of fruits is necessary during the first trimester.  Whole fruits provide fibre and are preferable in comparison to juices. Fruits are a rich source of vitamin C, fibre, folate, vitamin A and potassium. We recommend oranges, sweet lime,  guava,  apples,  bananas, grapefruit, melon, berries, ripe papaya, pomegranate, watermelon. Make sure to include at least one vitamin C rich fruit in your daily meal plan.

5.Fats and Oils
Limit intake of foods containing saturated fat  and  include healthy fats to your plate. Total quantity of cooking oil to be used is 5-6 teaspoons (30 ml) per day. Preferably use plant based oils (groundnut, rice bran, sesame ,soya bean oil, sunflower,corn or olive oil. Include nuts such as cashew nuts, walnuts, almonds, pistachios, groundnuts, flaxseeds and sesame seeds(til) that are good sources of essential vitamins, minerals, fibre and essential fats (MUFA & omega -3 fats) in your diet. Other sources of healthy fats are avocado and some types of fish like salmon, herring, tuna( Have 1-2 servings a week  of these fish to get essential omega-3 fatty acids.)

The recommendations are based on Dietary Guidelines for Indians, ICMR, 2011.  Number of portions will vary if a woman has BMI > 35 kg/m2 or < 18 kg/m2.

Nausea and morning sickness during the first trimester can make it difficult to eat but you must try your best to. Proper nourishment can lower the risk of postpartum complications. A healthy balanced diet during pregnancy should be rich in good quality proteins, essential fatty acids, iron, calcium, B complex vitamins and vitamin C with optimum calories. Folic acid is especially important during the first trimester. Although weight gain during pregnancy is normal it should be based on your pre-pregnancy body mass index (BMI). There’s no weight gain recommended in the first trimester; a healthy weight gain is recommended in  second and third trimesters. If you are starting pregnancy at a healthy weight, a weight gain of 0.42  kgs per week is recommended  in the second/third trimester. The focus is on having a balanced and nutrient-rich diet.

Pregnancy brings with it great many food cravings. While we wish we could live on cakes and other delicacies forever, it is also important to consume a healthy dose of immunity-boosting foods. Pregnancy is known to weaken a mother’s immune system, which makes the moms vulnerable to infections like common cold, UTIs, Covid-19 etc. Prevention is better than cure. Since most medication is to be avoided during pregnancy, catching an infection can be somewhat daunting. Luckily, nature has provided us with an abundant supply of “Immunity-boosting foods” that help our bodies stay strong from within.

Here is a food list of 6 superfoods that you can include in your pregnancy diet.

1. Garlic
   Research suggests that the antimicrobial allicin found in garlic is known to strengthen immunity and decrease the risk of developing common cold. Garlic is also great for gut microbiota and is, therefore, a highly recommended superfood.
2. Milk
   Lactoferrin is a compound found in milk that boosts immunity by interrupting the interactions between viral cells and body cells to lower the impact of viruses on the body. Expecting mothers can consume dairy in the form of buttermilk, ghee, yoghurt, whole milk etc for a steady dose of calcium.
3. Vitamin C- Rich Foods I
   t is well-known that vitamin C is vital for a healthy immune system, but it is important to note that we only need moderate amounts of it. Many fruits and veggies are rich in vitamin C: oranges, guava, kiwi, strawberries, spinach, broccoli, tomatoes. Two of our favourites are Guava and Kiwi fruit, both rich sources of Vitamin C. One kiwi provides around half of your daily vitamin C requirements, and it is much more delicious than a tablet!
4. Vitamin E- Rich Foods
   Vitamin E helps with cognitive function and development. Mixed nuts and oil seeds are powerful sources of antioxidants that help protect your immune cells from damage. Food rich in vitamin E are almonds, olive oil, sunflower seeds, hazelnuts, peanut butter.
5. Zinc Rich Foods
   Zinc plays an important role in maintaining our body’s immune system. Low levels of zinc can lead to a higher susceptibility to various infections. Zinc is found in a variety of foods- whole grains, milk products, lean meats, poultry, eggs, seafood (oysters, shellfish), beans, chickpeas, nuts (such as cashews and almonds), seeds and soy products. Take your pick!
6. Gut-Friendly Foods
   Eating foods rich in probiotics, such as carrots, sweet potatoes, bananas, oats, barley, legumes, nuts maintain a healthy gut microbiota. This is essential to prevent constipation, a common pregnancy concern. A healthy gut equals better immunity.

Overall, just remember that a balanced nourishing diet containing whole grains, lean proteins, dairy products, nuts /seeds and fresh fruits, veggies together serve as the best recipe to boost immunity during pregnancy.

Consult the qualified dietitians at Fernandez Hospitals to build an optimal, nutritious diet plan based on your specific pregnancy needs.

Lockdown Time? – That doesn’t sound right. We’d rather say: “Quality Time!”

We can either look at the glass as half full or half empty. It is the best of times, it is the worst of times. That’s how the pandemic has been. A mixed bag of everything. From crisis to opportunity. From tragedy to triumphs. Somehow, each one has been sailing through – trying to survive, staying safe and keeping up the hope.

Particularly, if you are an expectant parent, it sure is a different dimension for you. This time of your life is evidently the most exciting one, and it sadly collides with the global pandemic and the subsequent lockdown. I’m sure you had several plans to spend this special time outdoors. But here you are, confined to your home. Is it really that sad, though? Not really!

As parents-to-be, you should consider this time as a rare and extraordinary opportunity. You wonder, “How?” Well, picture this: under normal circumstances, you would have been working, probably exhausted and stressed out by the end of the day with little or no scope of having value-added time. Now, with you being home, you have plenty of time at your hand. You can use this time positively to create a lasting and permanent effect on your soon-to-be-born child. After all, this journey is a joint enterprise between the three of you.

Positivity, first!

Firstly, the aura of positivity in this relationship is something that the two of you can create. It is for  both of you to decide what you want to offer to your child, who is a silent but active participant in your relationship now. Because of the tough times we are in, it is natural to respond with panic and stress. But remember that your baby growing in the womb internalizes these emotions and responds accordingly. Your unborn baby experiences and understands love, joy, closeness and warmth. It also understands fear, anger and frustration. It is up to the both of you to decide what you want to offer to your baby.

Invest in yourself.

Mommies, this is the time for you to pamper yourself and practice some self-love. This will help boost your confidence, self-esteem and it will help you enjoy the effects of oxytocin.

Baby bonding time.

Here are a few ways to “tune in” and connect with your baby:

* Sing/listen to music. This is a great way of relaxation. You could listen to some quiet chants, sounds of nature, instrumental music or any other soft music you resonate with.

*  Have daily conversations with your baby. Tell your baby that he or she is wanted, loved, and welcomed. Read stories and speak out lines of positive affirmations.

* Start a scrapbook. Write a baby journal or create a scrapbook and pen down your thoughts and feelings during this time. This could include the various names that you are considering for your baby and anything else you want to communicate. It can also include your pregnancy photos and pics of other important people in your baby’s life. You could also write letters and share them when your baby gets older.

*  Both of you can record messages to your baby..

* Decorate your baby’s room together. This is a very good pre-birth bonding activity.

* Massage is a great way of relaxation. Whether it is a gentle tummy rub or a light touch massage by your partner, do it more often to comfort and reassure each other.

* Exercise and staying fit helps in building up your endorphins which will help you during your labour and birth. Maybe you can alternate between light and moderate physical activities that each of you love.

* Calm down and enjoy some quiet moments and practice your breathing techniques during this time to connect with your baby.

Surround yourself in a cocoon of love, joy, peace and happiness as never before and watch your baby reciprocate to you. Make the best of this time.

 

Anaemia is a condition in which the number of red blood cells or their oxygen-carrying capacity is insufficient to meet the needs of the body.  Anaemia may be caused by
i) blood loss; ii) decreased red cell production; or iii) increased red cell destruction.

The diagnosis of anaemia is based on the haemoglobin concentration in the blood. Haemoglobin is the protein in the red cells that carries oxygen to the tissues. Iron is required for the synthesis of haemoglobin. In addition, vitamin B12 and folic acid are also needed to produce red cells. A lack of any of these can lead to anaemia, the most common being iron-deficiency anaemia. Requirements for iron in pregnancy are three times higher than in non-pregnant women and the requirement increases as pregnancy advances. Worldwide, one third of pregnant women are anaemic.

Following conditions put the mother at a greater risk of anaemia:

• Pre-pregnancy anaemia
• Malnutrition
• Inadequate spacing between pregnancies
• Pregnancy with twins or triplets
• Inadequate iron supplementation

All pregnant women should be screened for anaemia. If anaemia becomes severe, it might be harmful to the mother as well as the baby. Poor work capacity, susceptibility to infection, heart failure, premature and low birth weight babies, excessive bleeding after delivery are some of the complications associated with anaemia in pregnancy.

Here is how you can prevent and treat anaemia:

• Ensuring normal haemoglobin level before conception
• Iron-rich foods: dark green leafy vegetables, red meat, eggs, peanuts, dried beans and peas, iron-fortified foods, dried fruits such as apricots and raisins. It is advisable to take a pregnancy specific diet.
• Pairing iron-rich food or iron tablets with a food or drink high in vitamin C (lemon juice, citrus fruits, or strawberries) can enhance the absorption of iron
• Calcium, on the other hand, decreases iron absorption and should not be taken in combination with iron-rich food or tablets
• Folic acid and vitamin B12 should also be supplemented if found deficient
• Women who are intolerant to oral iron tablets may be advised iron injections

• Women suffering from severe anaemia may need blood transfusion

While most of us enjoy a good night’s rest of clean 8 hours, pregnancy can be a time of sleeplessness, discomforts, and health issues. Sleeplessness, snoring, nausea, morning sickness, leg cramps, heartburn etc. are some common problems that affect almost all pregnant women. Due to the lack of sleep, most expectant mothers suffer from fatigue or a sense of feeling low etc. As the pregnancy progresses, women find it difficult to sleep due to uncomfortable sleeping positions. Each trimester brings in different types of sleep problems.

Here are ten tips that will help enhance your sleep quality:

• Minimize fluid intake before bedtime: It is very essential for a pregnant woman to remain hydrated. So, drink plenty of water during the day and cut down your fluid intake before going to bed. This will minimize frequent urinations during the night.
• Exercise regularly: To improve circulation of blood, it is very essential to keep moving. You can do pregnancy exercises under a trained pre-natal expert. Proper circulation of blood will reduce leg cramps letting you sleep well at night and elevate your mental health.
• Drink warm milk: Studies have shown that drinking a glass of milk before going to bed provides good sleep.
• Have nutritious food: Foods rich in carbohydrates help in promoting sleep. Eat a healthy and well-balanced diet throughout your pregnancy.
• Avoid heavy meal: Before going to bed, avoid having a heavy meal. During the day, have small meals but frequently.
• Avoid caffeinated drinks: During pregnancy, it would be best to avoid caffeinated drinks, alcohol etc. Besides ensuring better sleep it will also be good for your baby’s health.
• Take a warm bath: Before going to bed indulge yourself in a warm bath. It will help you feel refreshed and sleep properly.
• Use pillows: You can use pregnancy pillows while sleeping. Lot of pillows help create cushioning and padding for comfort.
• Relaxation techniques: Use relaxation techniques at home or join yoga or birthing classes to learn other relaxation techniques to improve your sleep.

• Sleep in comfortable positions: Try to sleep comfortably and after the 20th week of pregnancy, sleep on the left side to ensure proper circulation of blood to the placenta.