Mothers are rightly called the pillar of a family. For every mother, be it a working or a stay-at-home mom, there’s an endless list of commitments. To honour their efforts and celebrate motherhood, Mother’s Day is observed across the world on the 8th of May. As this day approaches, let us focus on the various aspects of their health and nutrition.
Proper nutrition and healthy habits are essential in maintaining a healthy life. However, with their busy schedules, mothers seldom get the time to take care of themselves. As much as they take care of their family, they must make it a habit to do the same for themselves.
A good way to start is by making time for regular exercise and incorporating a balanced diet. Choosing snacks wisely can go a long way to ensuring moms get the nutrients they need. For example, replacing a fried snack with a handful of almonds between meals provides plant protein, calcium, iron, vitamin E, magnesium, riboflavin, and zinc in addition to other vital nutrients. Regular consumption of almonds can help mothers lead a healthier lifestyle.
Speaking about the importance of good nutrition for lactating mothers on Mother’s Day, Ritika Samaddar, Regional Head – Dietetics, Max Healthcare – Delhi mentioned, “Good nutrition is important for mothers, especially after pregnancy. It can improve the quality of breast milk and helps in recuperation during postpartum. During this period, breastfeeding mothers must incorporate foods rich in protein, calcium and iron – such as eggs, milk, vegetables and fruits- into their diet. For healthy snacking, lactating mothers can munch on a handful of almonds as they are satiating, nutritious and contain multiple vital nutrients. Almonds are known to be rich in vitamin E antioxidants, dietary fibre, riboflavin, phosphorus, magnesium, copper, protein, manganese and calcium. They also contain folate, iron, niacin, thiamine, zinc and potassium required for a healthy life.”
Focusing on Gestational Diabetes on Mother’s Day, Sheela Krishnaswamy, Nutrition and Wellness Consultant mentioned, “Gestational diabetes makes mothers more prone to diabetes in future. A healthy diet and lifestyle may help to reduce the risk. A proper diet at this stage should include a variety of healthy foods from all food groups including nuts like almonds. Almonds provide fibre (30g serving) and 15 essential nutrients including (per 30g serving): magnesium (81mg), potassium (220 mg), and vitamin E (7.7 mg), making them a nutrient-rich snack for those with impaired glucose tolerance or type 2 diabetes 1 .”
Speaking of the negligence of mothers on their nutrition consumption on the occasion of Mother’s Day, Integrative Nutritionist and Health Coach Neha Ranglani said, “Mothers often neglect their own health whilst taking care of the family. This leads to several short- and long-term health issues which may lead to severe repercussions. Hence, it is necessary to include simple nutritious foods in their diet. Almonds are one such food that has a host of benefits. Research suggests that regular consumption of almonds may reduce harmful LDL cholesterol levels and help maintain protective HDL cholesterol when included in a healthy diet. 2 It may also help reduce levels of heart damaging inflammation for individuals with type-2 diabetes. 3 Thus, mothers should make it a habit to start their day by eating a handful of almonds (30 grams/ 23 almonds) daily. This will give them the energy to take on the day and also help keep them satiated. A study published by the researchers at the University of Leeds found that snacking on almonds mid-morning (compared to crackers with equivalent energy or water of equivalent weight) resulted in a lower overall hunger drive and suppressed unconscious desire to consume high-fat foods 4.”