Disclaimer: This Article is auto-generated from the HT News service.
Planning meals and snacks in advance can help busy moms get the essential nutrients and avoid junk food with empty calories.
Working women often have to juggle between work, life and mom duties. With tightly-packed schedules, they hardly get time to focus on their needs which could end up having a negative impact on their health. Especially for lactating mothers, the right nutrition is important to ensure enough milk production for the baby. Planning meals and snacks in advance can help busy moms get the essential nutrients while avoiding junk food that has empty calories. A balanced meal or snack can help keep one satiated, full of energy and prevent post lunch drowsiness.
"No matter how busy your schedule is, it is always important to make sure you provide your body with the nutrients it requires to function and also carry on each process smoothly. A pregnant mom has to make sure she eats well throughout the three trimesters to have a healthy baby and also help in the growth and development of the baby in the womb. A lactating mother whose calorie requirements are more than any other phase of a woman’s life must make sure she's eating well to recover and have enough milk supply to feed her baby. We often meet mothers who compromise on their snack intake and switch to any packaged and ready-to-eat snacks as they require no preparation and are also tasty. What they miss to see is that they have just consumed zero calories with high sodium and no nutrients whatsoever," says Falak Hanif, Executive Nutritionist, Cloudnine Group of Hospitals, Bengaluru, Sahakarnagar.
Falak Hanif shares some easy-to-make snacks for moms on the go so that they can eat healthy without tiring themselves out.
Ingredients:
Makhana - 30 gm
Peanuts - 5-6
Ghee - 1 tsp
Grated carrot - 2 tablespoon
Chopped onion - 2 tablespoon
Salt to taste
Egg white - 1 (for eggetarians and non-vegetarians)
Method:
- Heat ghee in a pan and add onions to it.
- Once the onions turn slightly golden brown, add peanuts followed by makhanas. Add carrots and salt and transfer to a bowl.
- Chopped egg whites can be added over it (optional for a quick protein boost).
Ingredients:
Boiled chickpeas (250 gm)
Sesame seeds (10 gm)
Olive oil (2 tsp)
Salt to taste
Lemon juice (2 tablespoon)
Method:
- Mash boiled chickpeas and keep them aside.
- Roast white sesame seeds in a pan and let it cool.
- Take roasted sesame seeds in a blender, add lemon juice and blend.
- Add olive oil, salt and blend until it forms a smooth paste. Add the cooked chickpeas and blend.
- Your delicious hummus is ready.
- Store the same in a dry airtight container and use a dry spoon to avoid spoilage.
- Hummus can be eaten with cut vegetables, crackers, khakra, multigrain bread or chapati or Pita bread.
Ingredients:
Oats - 40 gm
Milk - 150 ml
Dates - 1-2
Fruits of your choice - strawberry, pomegranate, mango, avocado etc
Chia seeds - 1-2 tsp
Recipe:
Pour milk in a mason jar. Add chia seeds followed by oats, dates, Pomegranate or mango pieces and refrigerate overnight.
Disclaimer: This Article is auto-generated from the HT News service.
