Diet for Nursing Mothers, Lactating Mothers Diet, Diet for Breastfeeding Moms | DesiDieter

Diet for Nursing Mothers, Lactating Mothers Diet, Diet for Breastfeeding Moms | DesiDieter

The diet for breastfeeding mothers should simply be a continuation of the healthy dietary choices made during pregnancy. The lactating mother's diet should be a well-balanced meal providing all the necessary nutrients rather than one which merely provides more energy due to the addition of lots of 'ghee'.

The diet for breastfeeding mom’s must include plenty of vegetables, green leaves and fruits. This along with whole grains and legumes and foods high in calcium to provide all the different nutrients required in a lactating mother’s diet.

Heart Healthy Indian Diet

The World Heart Day is on the 29th of September 2011. A Heart Healthy Diet is not only for those who have problems related to the heart (high cholesterol, high blood pressure, heart attack, etc). Following is a healthy diet which can be beneficial for all, especially since research shows that Indians are genetically predisposed to heart disease.

A heart friendly diet should be:

1.High Fiber - Studies have shown that a diet high in fiber helps in reducing cholesterol. Include whole grains (brown rice, whole wheat atta, ragi, jowar, bajra, whole wheat bread/pasta) and pulses, fresh fruits, vegetables and green leafy vegetables.
2.Low Fat - A diet low in fat, especially saturated fats (those found in butter, ghee, cream) and trans-fat (dalda/vanaspati, margarine,) is shown to be beneficial.
3.High in Omega-3 Fatty Acids - A diet high in omega-3 fatty acids is seen to benefit those who are at high risk for ischemic heart disease (IHD). It is essential for numerous normal body functions like building cell membranes in the brain and controlling blood clotting. Fish, walnuts, flax seeds, soy beans, spinach/palak should be included see the benefits.
4.Low in Sodium - Sodium is known to increase the BP and put more pressure on the internal organs including the heart. The RDA (Recommended Daily Allowance) for salt is less than a teaspoon/day.
5.Rich in Antioxidants - Found in coloured fruits, vegetables and grains, antioxidants are believed to help prevent disease by fighting free radicals which are substances that harm the body when left unchecked.

Here’s a sample diet* -

On rising: Water + Walnuts

Breakfast: Oats Peas Dosa + Mint and Coriander Chutney + Black Berries

Mid-morning: Green Tea + Apple

Lunch: Brown Rice + Palak Dal Curry + Cabbage and Pea’s Sabzi Cucumber and Tomato Salad + Buttermilk/Chaas (made from skimmed milk)

Evening: Tea/Coffee (with skimmed milk/ Soy milk) with Channa chaat

Dinner: Paushtik Roti (with flax seed powder) + Baingan ka Bharta + Fish Curry Carrot Raita (made with non-fat curd) + Red Grapes

* All recipes available in our ‘Popular Recipe’ section

Prevention is always better than cure and this is true even for the matters of the heart! Why wait for heart problems to crop up and then change your diet? By eating healthy now, you may be able to prevent/avoid heart diseases in the future.
Sweta Uchil
Dietitian,
DesiDieter

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Bored with the same fitness routines? Are you a fitness freak who gets bored doing the same exercises day in and day out? Or are you someone who finds working out in the gym not exciting enough? Well, here are some new fun fitness trends that might catch your fancy:
Piloxing: A unique mix of Pilates and boxing that promises to burn the fat as well as tone up the muscles. Using heavy gloves, it blends the flexibility, coordination and the graceful moves of Pilates with the speed and power of boxing. No wonder this new trend has the who’s who of Hollywood sweating it out to promising results.

Wii Fitness: A fitness video game created by Hiroshi Matsunaga, it takes working out at home to a new level. In this the player stands on a special balance board (which uses Bluetooth technology and pressure sensors that measures the persons center of balance) and can choose to do yoga, aerobics or strength training. The difference between Wii Fitness and regular workout DVD’s is that it provides an on-screen personal trainer who is able to direct and evaluate the user.

Cardio Tennis: Love tennis but can’t find someone to play with every day? Try Cardio Tennis. This non-stop group fitness class is based on tennis moves while also combining other endurance building exercises, so the whole group gets a workout while improving their strokes. It promises a total body workout which is more than what you get with just tennis. Like circuit training or boot camp, it includes activities like running, cycling, and squats while trying to hit tons of tennis balls and unlike traditional tennis the emphasis is on movement rather than technique.

Zumba: Hate to exercise but love to dance? Then Zumba is tailor made for you. The craze was accidentally started by Alberto Perez, an aerobics instructor in Columbia. He apparently forgot to get his traditional aerobics music one day and had to play the salsa and meringue tapes that he had. This resulted in a class that not only had an electrifying workout but also learnt to burn the fat while dancing. Zumba now also incorporates disco, samba, mambo, belly dancing and even some Bollywood moves.

Water Aerobics: Also called ‘Waterobics’, ‘AquaFit’ or ‘Aqua Aerobics’, this involves doing aerobic exercises in shallow water. The benefit of exercising in water is that it makes you feel lighter and hence running, jumping or moving in water does not have the same impact on the body and joints as when the same is done on land. Hence, it has lesser risks and can be done by people who have back problems, arthritis or knee problems. It also strengthens muscles as exercising in water is supposed to provide about 12 times more resistance than air.

Dancing: You can burn calories with almost any kind of dance. Search your neighborhood for some dance classes - the more exotic the name, the better. If the traditional Bharatanatyam or Kathak is not your cup of tea, you could try things like bollywood dancing, disco Yoga, masala bhangra or even African rhythms!
Whatever you choose - keep in mind the important thing is to keep your body moving!

*Before starting any exercise routine, talk to your doctor and find out if you are fit to exercise.

SwetaUchil-Purohit
Dietitian, Desidieter

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