India is a diverse country and follows different food practices in different regions to fulfil the nourishment of the mother and her child. The reason is nutrition plays a vital role in their health. The health of the baby depends totally on the nutrition provided to the mother during her gestation and lactation period.
Let’s discuss different food options from the major 5 food groups which promote a healthy pregnancy, better lactation and growth & development of the child.
FOOD GROUPS
PREGNANCY
LACTATION
CHILD HEALTH
CEREALS & MILLETS
Wheat, maize, white rice, brown rice, broken wheat, jaun, jowar, oats, multigrain &brown bread
Bajra, kuttu, jowar, jaun, broken wheat, white rice, brown rice, oats, multigrain &brown bread
Note: Homemade Ladoos & Panjiri are the two most ancient food practices that still exist and are followed in many areas of North India. These are considered to be important, but these require little change in their ingredients and preparation. Moong dal, besan, jowar, or bajra can be added instead of wheat. Ghee and dry fruits should be added in less amounts and white sugar can be replaced by jaggery or stevia.
Recipe for Pregnancy :
Buckwheat Jumble
Benefits – Buckwheat has miraculous benefits and nutrition properties. It is rich in iron, magnesium, calcium and dietary fibre. It helps prevent fatigue, anaemia and constipation during pregnancy.
Ingredients :
1 cup Uncooked Buckwheat
1 cup Chopped Coriander
1 cup Chopped Mint
1 Finely Chopped Onions
Salt & Pepper to taste
Oil
1 tbsp Jeera Powder
2 Diced Tomatoes
1 Diced Cucumber
Lemon Juice
1 Chopped Apple
Book an appointment with Dimpy Khuranafor Nutrition advices and Diet plans.
Method-
Cook buckwheat in a vessel with ½ litre of water. Rinse it well with cold water when cooked and keep aside.
In a large bowl, add onions, tomatoes, apples, coriander, mint and buckwheat. Keep it aside.
For the dressing, blend oil, jeera powder, salt, pepper and lemon juice and give it a whisk to blend well.
Pour the dressing on the salad and give a good mix and serve.
Recipe for lactation :
Healthy fenugreek ladoo
Benefits - Ajwain and methi ladoo are healthy options for lactation mothers. They are also called galactagogues as they help in the enhancement of breastfeed. They lower cholesterol levels, reduce the risk of heart disease, control blood sugar and help in digestion.
Ingredients :
60 gms homemade desi ghee
1 cup chana or besan atta
1 tbsp methi (fenugreek seeds)
1 tbsp ajwain
¾ gur (jaggery)
Method-
Add 30 g of homemade ghee to a pan and add either chana or besan flour.
Stir the ingredients continuously for 30 minutes until it appears thick and pasty.
Turn off the heat and leave the mixture for 20-25 minutes to cool. Make sure it cools down completely, otherwise it would not mix properly with other ingredients.
In another pan, dry roast methi and ajwain. Grind them well.
When the atta mixture is completely cooled, add jaggery and ajwain methi mixture and mix by kneading it with your open palm against the base of the bowl.
Make round and firm ladoos by pressing them at every stage. Repeat the pressing process until the surface becomes smooth.
Decorate each ladoo with one almond.
Store in airtight containers.
Book an appointment with Harpreet Kaurfor Nutrition advices and Diet plans.
Recipe for kids :
Soya Chana Kabab
Benefits – Soya Chana Kabab is a high-protein snack for kids. It helps in better growth and development as it is rich in protein, soluble fibre, magnesium, iron and folate.
Ingredients :
½ cup Soaked and Boiled Hara Chana
½ cup Soya Granules
½ cup Chopped Onions
½ cup Chopped Mint Leaves
¼ cup Chopped Coriander
1 tsp Chopped Ginger
1 tbsp Chopped Green Chillies
1 tsp Garam Masala
2 tsp Lemon Juice
4 tbsp Besan
Salt to taste
Oil for cooking
Method-
Soak the soya granules for 5 minutes in hot water.
After 5 minutes drain and squeeze all the water from the soya granules.
With the help of potato masher, mash the hara chana and add all the other ingredients.
Divide it into equal portions and make the cutlet/ tikki of it.
Heat a non- stick tawa and grease it with some oil and cook it from both the sides.
Serve hot with green chutney.
Book an appointment with Gurpreet Kaurfor Nutrition advices and Diet plans.
Want to consult the Best Nutritionists/Dietitians in India? Please find the links below.
