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Whole Grains Health

Diet Tips For Lactating Women: Foods To Eat And Avoid – Expert Reveals



Breast milk is the best nutrition for newborns. The World Health Organization and all leading health agencies recommend only breast milk for at least the first six months of a baby’s life. Breast milk is the baby’s first food that promotes growth and development. It contains all the nutrients a baby needs to thrive – all-in-one. Breast milk is critical to building immunity, brain development, and healthy growth. Further advantages are the easy accessibility, no worries about cleanliness or temperature control – a ready, trouble-free meal.

Breastfeeding mothers also need healthy diets to maintain their health and to easily feed their baby. Each nutrient helps make this a happy and enjoyable phase of your life.

Nutrition tips for nursing mothers


The body uses a lot of energy for milk production, so the calorie requirement remains at an additional 300-350 Kcal / day. Choose whole grains to keep your body energized, they are nutritious and add healthy calories. Fruits, dairy products, healthy fats from vegetable oils, and nuts and seeds are other good choices to meet your energy needs. Avoid excess simple sugars from juices, sugary drinks and sweets.

Also read: Nutrition table for pregnant women and 5 important nutrients for a healthy pregnancy

Nutrition for missing mothers: Fruits, grains, and vegetables are a must. (Photo credit: iStock)


Help boost milk production. In addition, they help your body recover from the stresses of the baby’s birth. Good protein choices include dairy, eggs, chicken, meat, legumes, and low-mercury seafood. Grains like quinoa and amaranth are also good sources of protein.

fats and oils

Oils are not only concentrated sources of energy, they also add flavor to our dishes. Healthy oils not only promote the baby’s growth, but also aid in the development of the brain and nervous system.

Vitamins and minerals

Mothers who consume sufficient amounts of micronutrients pass on sufficient amounts to the child. If the mother is deficient in vitamins or minerals, her baby’s growth can be hindered. Vitamin B12 is needed to support brain development and healthy red blood cell production – non-vegetarian foods are a good source of vitamin B12. A vegetarian mother may consider supplementation with the guidance of her doctor. Iodine is an important mineral during pregnancy and breastfeeding. An iodine-deficient mother may not be able to adequately nourish the child’s cognitive and psychomotor development. Iodized salt is the easiest way to include iodine in your food along with milk, seafood, and eggs. Calcium and folic acid are also required in sufficient quantities.

Also read: 7 foods that can naturally improve milk production


Nutrition for missing mothers: water is technically not food. But it ensures a regular milk supply. (Photo credit: iStock)

Some common concerns from nursing mothers are:

1. Weight gain: Breastfeeding is the best way to lose weight. Breast milk production is high in calories. Consuming adequate calories from nutrient-rich sources will keep you energized and also lose the extra weight. Restricting calories can lead to decreased milk production and poor quality nutrient intake, which can have a negative impact on your health and that of your child.

2. How much fluid is required? Hydration is of the utmost importance to our body. Drink enough water and calorie-free fluids, about 35-45 ml / kg body weight, pay attention to the color of your urine, when it is dark, drink more water. Ingesting water or fluids before feeding will help with milk production.

3. Do the foods a mother eats affect the baby: Everything that the mother consumes can be passed on to the baby. Certain foods can cause colicky pain in the child or the child may develop a rash too, if you can identify these triggers avoid the same.


Choosing a wide variety of foods will help change the taste of your milk. (Photo credit: iStock)

Food to Avoid:

1. alcohol in breast milk is not safe for your baby. Avoid alcohol until you breastfeed your baby. Alcohol causes lack of energy in babies and a host of other health problems.
2. Caffeine: E.Excessive intake of caffeine in the form of 4-10 cups of coffee or tea, soft drinks, energy drinks, chocolate can cause irritability and sleep disorders in the baby. 1-2 cups / day are harmless.
3. Mercury: Mercury can get into a mother’s diet through fish, and it can be very dangerous. Pay attention to the source of the fish or avoid them altogether.

Adequate milk production is also a problem for some mothers. Certain foods are a rich source of compounds called galactagogues that help induce, maintain, and increase milk production in humans. Foods that contain galactogogens include:

  1. Fenugreek methi
  2. Fennel & Anise: Saunf and Moti Saunf
  3. Herbs like Shatavari
  4. garlic

In addition, certain herbs and spices that were traditionally used and recommended by Ayurveda to increase milk production are included:
Powdered ginger, cardamom and saffron.

Choosing a variety of foods will help change the taste of your milk, which means it will be easier when the baby is ready to wean. Variety also ensures that you get the maximum amount of nutrients in your meal. Feeding your baby is also an emotionally very satisfying moment for both mother and child, enjoy it.

Stay healthy, stay healthy!

Disclaimer: The opinions expressed in this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of the information in this article. All information is provided “as is”. The information, facts, or opinions contained in the article do not reflect the views of NDTV and NDTV assumes no responsibility or liability for them.

Whole Grains Health

Micronutrients are essential for you; here’s why



Nutrients and supplements are the most underrated terms when it comes to healthy eating. In the age of Instagram where it’s common to flaunt everything you eat and switch between the latest diet fashion trends, we tend to ignore the true science of nutrition. “There is an endless pool of content on the Internet on this subject. However, it is also the main reason behind the various myths and misconceptions that people fall prey to. Food with high cholesterol is unhealthy, only people with high blood pressure should limit their sodium intake, dietary supplements are a waste of money; These are just some of the misleading statements that need to be corrected, ”said Dr. Manoj Chadha, Consulting Endocrinologist in Mumbai.

One area of ​​nutrition that has suddenly caught interest and is relatively ambiguous for most people is the role of micronutrients in our overall immune response and wellbeing. As the pandemic emphasizes the need to build a strong immune system more than ever, it is important to really understand the types of micronutrients that are readily available and how they affect the body. For a long time the focus was on vitamins A, C and D. However, the order of importance for preserving these micronutrients remains Z, A, C, D – zinc, vitamins A, C and D.


“Before the pandemic, zinc was one of the most underrated micronutrients. Doctors stuck to prescribing the usual vitamins A, C, and D, and people were happy to put cod liver oil and oranges in the cart while supposedly soaking up all of the vitamin D from the sun! However, there is enough evidence now to suggest that zinc is also a critical element in building immunity. It is an important part of antiviral drugs and antibiotics. It is also known to act as a preventive and therapeutic agency by complementing prescribed treatment for Covid-19. It is possible that zinc deficiency may be a potential additional factor that predisposes people to infection and the harmful progression of Covid-19, ”she told

While natural foods such as legumes, nuts, dairy products, eggs, meat, and whole grains are accessible sources of zinc, it is also advisable to ensure that your body is getting the necessary amounts with the help of additional dietary supplements.

Vitamins A, C and D

The sun is the greatest source of vitamin D. (Source: Getty Images / Thinkstock)

According to a study by the International Journal of Research and Orthopedics, of 4,624 people surveyed in the country, almost 77 percent were vitamin D deficient. Most people are known to have one or more of these deficiencies, some of which are so severe that they cannot be detected in the system. So our bodies clearly need more amounts of these micronutrients and the natural sources are unable to meet these needs. Let’s start by briefly understanding why vitamins A, C, and D should be included in our considerations.

Vitamin A plays an important role in the regulation of innate immunity and its deficiency can lead to an increased susceptibility to various pathogens in the eye, in the respiratory tract and in the gastrointestinal tract. Clinical studies have shown that vitamin C, also known as ascorbic acid, can reduce susceptibility to viral respiratory infections and pneumonia. The lack of vitamin D, found in tiny amounts in foods like dairy products, grains, and oily fish, has been linked to a higher incidence of acute respiratory infections. Clear studies of the effects these micronutrients have on the body have shown that they can help in the prevention and treatment of Covid-19.

“In summary, it can be said that nutrition is a very broad term and requires more attention than ever. The micronutrients mentioned above are in no way exhaustive and are the only means of achieving good immunity. Understanding the role they play in our overall wellbeing and making sure we add them to our diet, however, is a good starting point for this journey to healthy living, ”concluded Dr. Chadha.

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Whole Grains Health

Eating starchy snacks associated with higher risk of cardiovascular disease: Study



Consumption of Starchy Snacks at Higher Risk of Cardiovascular Disease: Study | Photo credit: Pixabay

Washington: Can Starchy Snacks Harm Heart Health? A new study suggests they could! The new study found that eating starchy snacks high in white potatoes or other starches after a meal was linked to at least a 50 percent increased risk of death and a 44 to 57 percent increased risk of cardiovascular death. Conversely, eating fruits, vegetables, or dairy products with certain meals is associated with a lower risk of dying from cardiovascular disease, cancer, or other causes. The results of the study were published in the Journal of the American Heart Association.

“People are increasingly concerned about what they eat and when they eat,” said Ying Li, PhD, lead study author and professor in the Nutrition and Food Hygiene Department at Harbin Medical University School of Public Health in Harbin, China.

“Our team tried to better understand the effects of different foods when consumed with certain meals,” added Li.

Li and colleagues analyzed the results of 21,503 participants in the National Health and Nutrition Examination Survey (NHANES) from 2003 to 2014 in the United States to assess eating patterns at all meals. In the study population, 51 percent of the participants were women and all participants were 30 years or older at the start of the study. To determine patient outcomes, researchers used the National Death Index from the U.S. Centers for Disease Control and Prevention to record participants who died of cardiovascular disease, cancer, or other causes by December 31, 2015. The researchers categorized the participants’ eating patterns by analyzing what types of foods they ate with different meals. For main meals, three main morning meal nutritional patterns were identified: western breakfast, starchy breakfast and fruit breakfast.

Western lunch, vegetable and fruit lunch have been identified as the most important eating patterns for lunch. Western dinner, vegetables and fruits have been identified as the main eating patterns for dinner. For snacks, grain snacks, starchy snacks, fruit snacks and milk snacks were identified as the main snack patterns between meals. In addition, participants who did not fit into certain eating patterns were analyzed as a reference group. The researchers found that the Western eating pattern was higher in fat and protein, which is similar to many North American meals.

The participants in the western lunch group consumed most of the servings of refined grains, solid fats, cheese, added sugars, and sausages. The participants in the fruit lunch group consumed most of the servings of whole grains, fruit, yogurt and nuts. The participants in the vegetable-based dinner group ate most of the servings of dark vegetables, red and orange vegetables, tomatoes, other vegetables, and legumes. Participants who consumed starchy snacks consumed most servings of white potatoes.

According to their findings:

  1. Eating a western lunch (which usually includes refined grains, cheese, charcuterie) was linked to a 44 percent increased risk of CVD deaths.
  2. Eating a fruit-based lunch was linked to a 34 percent reduced risk of CVD death.
  3. Eating a vegetable-based dinner was associated with a 23 percent and 31 percent reduction in CVD and overall mortality, respectively.
  4. Eating a high starch snack after a meal was associated with a 50-52 percent increased risk of all-cause mortality and a 44-57 percent increased risk of CVD-related mortality.

“Our results showed that the amount and time of ingestion of different types of foods are equally critical to maintaining optimal health,” said Li.

Li added, “Future dietary guidelines and intervention strategies could incorporate optimal consumption times for food throughout the day.”

One of the limitations of this study is that the nutritional data was provided by the participants themselves, which can lead to memory bias. And although the researchers checked for potential confounders, other unmeasured confounders cannot be ruled out.

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Whole Grains Health

Tips on how to raise a healthy child on a vegan diet



Parents often wonder if children are getting enough protein on a plant-based diet. This is understandable given the importance of protein to a growing child. If you have decided to start a vegan diet for a child, here are some things you should know.

How Much Protein is Enough?

The recommended intake for a healthy adult is 46 grams of protein per day for women and 56 grams for men. But the average adult in developed countries eats far more protein than they actually need. In fact, they are eating roughly double the recommended amount! It is therefore easy to get enough protein simply by consuming a variety of plant-based foods, including beans, legumes, nuts, broccoli, and whole grains.

Vegetable proteins

Did you know that plant-based foods contain more vitamins and minerals, contain fiber, and contain far less sodium, saturated fats and cholesterol than their meat and milk-based counterparts? They also don’t contain antibiotics and other scary medicines commonly found in meat and dairy products. Here are a few other herbal facts:

  • Soy protein provides the same protein quality as meat and contains all of the essential amino acids.
  • Non-heme iron is found in a wide variety of plant foods, including leafy vegetables, beans and grains, nuts, and seeds.
  • Omega-3, which is also a common problem, can be easily replicated in a plant-based diet of flaxseed, hempseed, and chia seeds, to name a few.

The benefits of the plant-based diet

With increasing awareness of the benefits of the plant-based diet, there is now a wider variety of kid-friendly plant-based meals on the market. It’s so much easier these days to replicate foods that kids eat and enjoy in plant-based versions these days.

The challenges of vegan parenting

Being a parent has its challenges. But raising vegan kids in a non-vegan world is really tough.

Here are a few ideas to help you out.

  • Remember, your child is not you. It is up to you to teach them the values ​​that you have as a family unit. You are there to guide and inspire them. If, as you get older, they make different decisions than you do, don’t take it personally or as a sign that you have failed.
  • Keep meals exciting. Get creative in the kitchen with your kids. Try to make food art with the vegetables. Think Rainbow Wraps, Noughts and Crosses (winner eats everything) and become a master of disguise (hide the vegetables they don’t normally eat).
  • Talk about the food you prepared. Educate your children about the health benefits. Raising yourself and your children will benefit you all greatly. Discuss how you prepared the food and where it came from (e.g. if it is grown by yourself, from a nearby farm). Talking about where animal products came from can also help the rest of the family understand your point of view. Keep emotions out of these discussions – be open, honest, and logical.
  • Realize that everyone is on their own path. You cannot impose your own feelings on others. Listen to their point of view, be kind, and give your own thoughts in a non-confrontational way. Plant seeds. Do not judge. Be compassionate.
  • Be prepared for events. School events, fundraisers, get-togethers, and children’s parties usually involve animal products. Pack some options for your kids.
  • Connect with animals. Go to a farm together and spend time with the rescued animals. Make sure your kids have a real connection with animals.
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