Some women with inadequate levels of calcium, and vitamin D are likely to suffer from pregnancy-associated osteoporosis…reports Asian Lite News
Proper intake of calcium and vitamin D in pregnancy may be key for good bone health in women during and after birth, said experts on Saturday.
A woman’s bone health can change before and after pregnancy. While a woman is pregnant, her body undergoes numerous changes to support the growth of the foetus, and this affects bone health.
“Oestrogen that helps maintain bone density reduces significantly during pregnancy, leading to increased bone resorption. This involves breaking down old bones in the body to release calcium needed by a growing baby. Vitamin D deficiency and anaemia further add to bone loss. They must be taken care of pre-pregnancy and during pregnancy too,” Sandhya Rani, Senior Consultant – Obstetrics & Gynaecology, Aster Women and Children Hospital, Bengaluru, told IANS.
Some women with inadequate levels of calcium, and vitamin D are likely to suffer from pregnancy-associated osteoporosis.
Although rare, these women typically experience bone fractures during birth or eight to 12 weeks following delivery.
“Calcium is important in pregnancy. The pregnancy is a highly metabolic state because of the hormonal imbalance of progesterone and everything. The calcium requirement for the mother and the baby is more,” Vinay Kumar Gautam, Consultant – Orthopaedics, Manipal Hospital, Kharadi, Pune, told.
“But to avoid any kind of osteoporosis, we have to see the calcium intake. If calcium is minimal we add vitamin D3,” the doctor added.
Sandhya explained that oestrogen level decreases even more after giving birth. The most affected part of the skeletal system is found on the spine, hips, and wrists therefore more intensive loss of bone mass occurs here.
Within this period, there is typically a rapid decline in bone density that persists for about six months following childbirth (particularly among those who breastfeed).
“Most of the women regain normal bone density by 12 months post-delivery. Calcium requirement goes up because of breastfeeding which may also accelerate skeletal resorption. To conclude, a balanced diet, exercise, and supplements are the key,” she said.
The daily amount of vitamin D you need depends largely on your age. Adults aged 19 to 70 must get 600 IU per day, while adults 71 and older should look to get 800 IU per day. Most people can get the daily amount through sun exposure…reports Asian Lite News
Winter may take a toll on your immunity system and therefore to prevent common cold and viruses to enter your body, it’s essential for you to take special care. Holistic Nutritionist and founder of Diet Podium Shikha Mahajan shared some tips to help to gear up your body with the changing season for immunity
Spend time in the sun
As long as the weather allows, spend as much time outside under the sun. Vitamin D plays a huge role in keeping your defense system strong. It is important that you have both an innate immune response that provides an instant and front line of defense, but you also have protection against an overreaction by the immune system.
The daily amount of vitamin D you need depends largely on your age. Adults aged 19 to 70 must get 600 IU per day, while adults 71 and older should look to get 800 IU per day. Most people can get the daily amount through sun exposure.
Refrain from sugar
Refined sugars are never good when it comes to your overall health, but did you know that they negatively affect the body’s defense structure? Sugars increase inflammation and harm cells, that gives them the ability to fully destroy the immune system. Refrain from using sugars as much as possible. To curb your sweet craving, eat more foods having natural sugars that are balanced out with nutrients, vitamins, and minerals.
Eat zinc
This wonder-mineral is found in every cell of yours’ and it’s crucial for healthy cell development and function. Zinc interacts with thousands of proteins inside your body and is involved in almost 300 various enzyme processes. It fastens wound-healing and improved thyroid function, gut health, blood clotting, vision, and smell. Zinc also works as a powerful antioxidant.
It also seems to put the brakes on the immune system when it goes into overdrive, lowering the risk of autoimmune disease. Most essentially, zinc boosts immunity. You can avail zinc from chickpeas, spinach, cashews and pumpkin seeds.
Pay close attention to your diet
For the immune system to function properly, it needs to be fuelled properly. Eradicating refined, processed items from your diet and replacing them with nutritious, natural options will give your immune system the fuel it needs to thrive properly. Eat plenty of spinach, ginger, garlic, mushrooms, and chickpeas to keep your immune system fit.
Exercise daily
By exercising on a daily basis, you’ll improve your cardiovascular health, reduce your blood pressure, maintain your weight and strengthen your immune system to keep off various diseases and illnesses. A regular fitness regimen can directly relate to a boosted immune system.
Staying hydrated is important for overall health, but it also plays a significant role in fertility. Proper hydration is often overlooked…writes Dr. Sulbha Arora
Proper nutrition serves as a foundation for fertility as the food we consume can have a big impact on our ability to conceive and it drastically influences both male and female reproductive health. With informed dietary choices, individuals can improve their fertility potential and increase their chances of conceiving.
Key Nutrients for Fertility:
When it comes to conceiving, certain nutrients play an important role in supporting reproductive function. These include:
Folic Acid: Critical for fetal development and reducing the risk of birth defects
Omega-3 Fatty Acids: Support hormonal balance and promote overall reproductive health
Iron: Important for maintaining healthy blood levels and fertility
Vitamin D: Vitamin D is also crucial as it helps with egg maturation and embryo implantation
Zinc: It is necessary for sperm production in men
Eating a nutrient-rich diet not only boosts fertility but also increases the chances of having a healthy pregnancy. Foods like leafy greens, nuts and seeds, fatty fish, and lean meats prepare the human body for conception.
The Impact of Sugar and Processed Foods
Consuming high levels of sugar and processed foods can hurt fertility. These foods may taste delicious, but they can damage our bodies in the long run. Excessive consumption of sugar has been linked to various health issues like obesity, diabetes, heart disease, and even cancer. Processed foods are full of artificial ingredients and preservatives that can trouble our metabolism and gut health. They also tend to be high in unhealthy fats and sodium, which can lead to high blood pressure, inflammation in the body, disturb hormone levels, and negatively impact reproductive function. By limiting these items intake and focusing on whole, nutrient-rich foods, individuals can make their bodies more fertility-friendly.
The Role of Hydration in Fertility
Staying hydrated is important for overall health, but it also plays a significant role in fertility. Proper hydration is often overlooked. Proper hydration ensures that all bodily functions are working optimally, including reproductive health. Staying hydrated supports the body’s natural functions, including hormone balance and the production of cervical mucus. Dehydration can lead to a decrease in cervical mucus production, making it harder for sperm to reach the egg and implant successfully. In addition, being properly hydrated can help regulate hormone levels, support egg quality, and enhance uterine lining thickness—all factors are important in fertility. It’s recommended to drink at least 8-10 glasses of water a day, but individual needs may vary depending on factors like activity level and climate.
Creating a Fertility-Focused Meal Plan
Developing a meal plan that is rich in fertility-supporting nutrients foods is key to improving reproductive health. Incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the body with the essential nutrients it needs for hormonal balance and optimal fertility. One should focus on maintaining blood sugar levels throughout the day by including complex carbohydrates like quinoa and sweet potatoes. Additionally, prioritize healthy fats from sources like avocado and olive oil to support hormone production and should aim to drink plenty of water throughout the day. And finally, consider consulting with a healthcare provider or nutritionist for personalized guidance for specific needs and goals.
In conclusion, by paying attention to the foods you eat and making conscious choices you can improve your reproductive health and can conceive and maintain a healthy pregnancy. Prioritizing nutrient-rich foods, staying hydrated, and avoiding processed food items can lead to a successful fertility journey.
Similarly, zinc, abundant in foods like lean meats, beans, and seeds, plays a vital role in immune function. It is involved in the development and function of immune cells, making it an essential nutrient for pneumonia management…writes Nutritionist Nupuur Patil
In the wake of the recent pneumonia outbreak in China, the importance of a robust immune system cannot be overstated. While medical interventions are indispensable in treating pneumonia, the right dietary choices can significantly contribute to the management and recovery from pneumonia.
Nutrients for Immune Support
The immune system acts as the body’s defence against any infection, including pneumonia. To strengthen this system, optimal intake of key nutrients is required. Vitamin C, found in citrus fruits, like oranges, strawberries, and bell peppers, stands out for its immune-boosting properties. It aids in the production of white blood cells, the frontline soldiers in the battle against infections. Besides, keeping Vitamin D levels in check and consuming yoghurt rich in probiotics help stimulate the immune system to fight off diseases.
Similarly, zinc, abundant in foods like lean meats, beans, and seeds, plays a vital role in immune function. It is involved in the development and function of immune cells, making it an essential nutrient for pneumonia management.
Protein Power
Proteins are the building blocks of the body and the chief players in repairing tissues damaged during an illness. Incorporating lean sources of protein, such as poultry, fish, tofu, and legumes, can help support the recovery process. Protein-rich foods also provide the body with energy, a crucial component for patients with pneumonia who may experience fatigue and weakness.
Hydration is Key
Maintaining proper hydration levels is essential for people battling pneumonia. Water helps in thinning mucus, making it easier to cough up and expel mucus from the lungs. Additionally, staying hydrated supports overall bodily functions, aiding in the recovery process. Herbal teas and broths are excellent choices, providing both hydration and added nutrients.
Balancing Macronutrients
A balanced diet that includes a mix of carbohydrates, proteins, and fats is essential for overall health, especially during pneumonia recovery. Carbohydrates, sourced from whole grains, fruits, and vegetables, provide the body with a readily available energy source. Healthy fats, found in avocados, nuts, and olive oil, contribute to anti-inflammatory effects, which can be beneficial in managing pneumonia symptoms.
Antioxidant-Rich Foods
Antioxidants are crucial in combating oxidative stress and inflammation in the body. Incorporating colourful fruits and vegetables such as berries, spinach, and kale; green teas; Vitamin A-rich foods like eggs, liver, fish, and dairy products; and Vitamin E-rich foods such as almonds and peanuts ensures a diverse range of antioxidants. These foods can help mitigate inflammation in the respiratory system and support the body’s natural healing processes.
Avoiding Trigger Foods
Certain foods can exacerbate inflammation and worsen respiratory symptoms. Processed foods, high in refined sugars and unhealthy fats, can contribute to inflammation and hinder the recovery process. People with pneumonia should limit their intake of such foods and focus on nutrient-dense options that support healing.
In the battle against pneumonia, a holistic approach to health includes both medical interventions and dietary strategies. Fueling the body with the right nutrients supports immune function, aid in tissue repair, and accelerate recovery. From vitamin-rich fruits to protein-packed lean meats, every bite contributes to the body’s ability to fight off infections and regain strength. By paying attention to what goes on the plate, one can boost their resilience and improve their chances of a swiffer recovery from pneumonia.
Consume adequate fibre as it aids digestion and helps maintain cholesterol levels. Also, focus on calcium and vitamin D-rich foods to promote bone health and prevent osteoporosis…writes Lothungbeni Humtsoe
Just as the chapters of our lives unfold, so do the dietary requirements that support our well-being. It is important to be acquainted with the intricacies of nutrition tailored to different decades and the essentials of what to eat in your 20s, 30s, 40s, and beyond.
“Maintaining proper nutrition is essential at every stage of life. As we age, our dietary needs change, requiring adjustments to our eating habits to ensure optimal health and well-being. From the energetic 20s to the seasoned 40s and the graceful golden years, our bodies evolve significantly, and so do our nutritional necessities. Each stage presents unique challenges and opportunities, demanding a unique approach to sustaining health, energy, and vitality. As we navigate through the ever-changing landscape of life, understanding how to nourish ourselves appropriately becomes a powerful tool in enhancing longevity and improving quality of life”, says Dietitian Yashika Dua, a Consultant, at Artemis Lite in Sec 82 Gurugram
So let’s dive into the nutritional requirements for individuals in their 20s, 30s, 40s, and beyond, and gain valuable insights into what we should eat to support overall vitality and longevity outlined by Dietitian Yashika Dua.
The Roaring 20s: Building a strong foundation
In our 20s, our bodies are still in their prime, and good nutrition forms the ground for a healthy future. People in their 20s should eat a balanced diet that includes all major food groups: lean proteins, whole grains, healthy fats, fruits, and vegetables. Calcium-rich foods like dairy products and leafy greens aid in attaining peak bone mass, which is crucial in the 20s. Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts must also be consumed as they are essential for brain health and may help in reducing inflammation.
Thriving 30s: Sustaining energy and wellness
As we step into our 30s, our metabolisms begin to slightly slow down. In the 30s, we should focus on maintaining a healthy weight and supporting sustained energy levels. Complex carbohydrates like quinoa, brown rice, and sweet potatoes provide long-lasting energy. Adequate protein intake becomes essential to preserve muscle mass, especially for those leading active lifestyles. In the 30s, incorporate a variety of colourful vegetables and fruits to draw benefits from a spectrum of vitamins, minerals, and antioxidants.
Fabulous 40s
Prioritising heart and bone health, entering into the 40s brings about changes in hormone levels and a gradual decrease in muscle mass. Heart health demands prime focus in the 40s, so opt for lean protein sources like poultry, fish, beans, and legumes. Healthy fats from sources like avocados, nuts, and olive oil support cardiovascular well-being. Consume adequate fibre as it aids digestion and helps maintain cholesterol levels. Also, focus on calcium and vitamin D-rich foods to promote bone health and prevent osteoporosis.
Beyond 50s: Nourishing for longevity
As we move beyond our 50s, our bodies require even more care to maintain vitality and prevent age-related problems. Keep protein intake consistent to prevent muscle loss. Consider incorporating plant-based proteins like tofu and tempeh, which may have additional health benefits. Omega-3s continue to play an important role in brain health, and foods like walnuts, chia seeds, and fatty fish remain valuable. Hydration becomes more important, as the sensation of thirst tends to diminish with age.
Golden years and beyond: Adaptation and enjoyment
In the golden years, nutritional needs become highly individualised. Caloric requirements may decrease, but the need for nutrients persists. Adequate fibre, obtained from whole grains, fruits, and vegetables, helps in combating problems like constipation and supports gut health. Antioxidant-rich foods like berries and leafy greens can contribute to reducing inflammation and supporting the immune system.
The common thread: Hydration, moderation, and mindfulness
Irrespective of age, some principles remain constant. Hydration is essential for all stages of life; drinking sufficient water supports digestion, circulation, and overall bodily functions. Portion control and moderation help in managing weight and preventing overeating. Practising mindful eating, which involves paying attention to hunger cues and savouring each bite, fosters a healthy relationship with food and helps in maintaining good health.
Nutrition is a lifelong journey, and each stage of life brings its own set of nutritional requirements. From building a strong foundation in your 20s to nourishing for longevity in your 50s and beyond, a well-balanced diet plays a pivotal role in maintaining overall health and wellness. By making informed dietary choices and adapting to the changing requirements at each stage of life, individuals can enjoy robust health throughout their lives. You can also consult with a healthcare professional or registered dietitian to personalise your nutritional approach based on individual health conditions and goals.
Comfort food holds a special place in our hearts, often being sweet, fried, or high in fat. While they should be enjoyed occasionally within a balanced diet, moderation and portion control are key…writes Rahul Maroli
It’s crucial to choose nutrition over convenience in the fast-paced world of today. Our dietary decisions have a big impact on our health, affecting how we control our weight and prevent chronic diseases. A balanced nutrition strategy and mindful eating are crucial for general health. Our bodies perform best when we feed them nutrient-dense meals like whole grains, lean proteins, colourful fruits and veggies, and healthy fats. At the same time, it’s important to pay attention to our bodies’ signals of hunger and fullness and to portion sizes.
In addition, a fresh, contemporary diet is introduced every time we blink. A fad diet might be harmful to your overall health. The macro and micronutrient requirements will differ from person to person, so it’s vital to keep in mind that following a diet without a doctor’s advice can cause more harm than good.
The need of seeing a doctor before beginning a diet cannot be overstated. However, the following advice will assist you in adopting a balanced nutrition strategy while still enjoying the pleasures of eating properly.
Colour Your Plate: Boosting Wellness with Fruit and Veggies
Revitalize your eating habits by adding more fruits and veggies to your plate! Boost your health effortlessly with the UK’s NHS ‘5 A Day’ recommendation. Jazz up your meals with vegetable sides and refreshing salads, indulging your taste buds with vibrant flavors. Don’t forget the mouthwatering goodness of fresh, seasonal fruits-nutritious and delicious! And here’s a surprising tip: kickstart your meals with greens and protein. This simple trick slows down carbohydrate absorption, benefiting those managing diabetes or pre-diabetes. With these small but powerful changes, you’ll be on your way to a healthier, more vibrant lifestyle.
Hydration Habits
To maintain optimal bodily functions, it is crucial to provide our bodies with an adequate amount of fluids. The general recommendation is to consume approximately eight glasses of water per day, although this may increase in situations involving physical exertion or exposure to hot weather.
While any non-alcoholic beverage can contribute to your daily fluid intake, opting for tea and coffee, unsweetened lemon juice, thin buttermilk, are wiser choices compared to sugary carbonated drinks. It’s worth noting that juices or smoothies without added sugar may still contain naturally occurring sugars that can have a negative impact on your dental health.
Limiting Saturated Fat and Sugar
Understanding the impact of fats and sugars on our health is vital. Saturated fats are generally considered unhealthy, while unsaturated fats are healthier, but in moderation. Reducing saturated fat intake, often found in processed foods and oils, is crucial for overall well-being. Similarly, managing sugar consumption is important to prevent issues like obesity and tooth decay. Being mindful of added or naturally occurring sugars in food and drinks, limiting intake to under 5 grams per 100 grams, helps maintain a balanced diet. By making healthier fat choices and monitoring sugar intake, we can promote better health and well-being.
Active Living: Enhance Your Well-Being
Nutrition goes beyond just food; it encompasses staying active in our modern, often sedentary lives. For individuals with desk or office jobs, it’s crucial to prioritize frequent movement rather than solely focusing on achieving milestones or goals. Regular movement not only aids in weight management but also establishes a cyclical relationship between mobility and body fat. Increased physical activity enhances the chances of burning fat and maintaining a healthy weight range. Conversely, a lower weight provides a boost of energy, motivating us to stay active. By recognizing the synergy between nutrition and staying active, we can unlock a healthier and more energized lifestyle.
Sodium Savvy
Recommended salt intake for adults and children over 11 is around 6g/day. Excessive salt consumption raises the risk of high blood pressure, a precursor to heart disease and stroke. When it comes to packaged foods, check the labels for salt content. Products with over 1.5g/100g should be consumed in moderation or avoided altogether.
Cravings and Comfort: Understanding the Connection
Comfort food holds a special place in our hearts, often being sweet, fried, or high in fat. While they should be enjoyed occasionally within a balanced diet, moderation and portion control are key. Overindulgence can lead to regret and excess calories. Restricting these foods completely may result in feelings of deprivation and mood swings. Seeking guidance from a medical professional or health coach allows for a tailored approach, accommodating your favorite foods and drinks in reduced frequency or quantity.
Mood, mind, and food
Our emotional state greatly influences our dietary choices and overall well-being. Stress, anxiety, and burnout have become prevalent in urban and professional lifestyles, impacting how and what we eat. During times of stress, food can provide comfort and a sense of control, but relying on it as an escape may lead to overeating. By fostering awareness of mental health conditions and practicing emotional regulation, we can cultivate emotional resilience and work towards achieving our health goals.
In conclusion, healthy eating is a gateway to a vibrant and fulfilling lifestyle.It is crucial for individuals to find a way of eating that truly satisfies them. Further helps to have an expert doctor or a dietitian guide you towards the right diet. Embracing a balanced nutrition approach, can energize our bodies, boost our immune system, and enhance our vitality. Eat well and thrive! After all, we are what we eat!
The project is part of the Kingdom’s strategy to support Yemenis, especially mothers and children struggling with malnutrition, amid the country’s humanitarian crisis…reports Asian Lite News
A nutrition project supported by the King Salman Humanitarian Aid and Relief Center is providing medical and nutritional services to children under five, pregnant women, and nursing mothers in the Yemeni governorates of Aden, Lahij, Taiz, Hodeidah, Hadramout, Hajjah, and Marib.
The project aims to provide nutritional therapy, healthcare, and counseling services, and has helped almost 416,000 people in one month, the Arab News reported.
In June 2022, a total of 415,772 people benefited from the project’s services, as 80,325 children were screened, 5,606 people with severe acute malnutrition were treated, and 11,533 cases of moderate malnutrition were treated, in addition to providing medical services to 30,678 children to protect them from malnutrition, the Saudi Press Agency reported.
Almost 39,000 pregnant and lactating mothers have been screened. Treatment services were provided to around 8,000 patients. Nearly 43,000 women received IMCI (Integrated Management of Childhood Illness) services, almost 170,000 patients benefited from awareness activities, and 28,000 women benefited from counseling services.
The project is part of the Kingdom’s strategy to support Yemenis, especially mothers and children struggling with malnutrition, amid the country’s humanitarian crisis.
The Emergency Center for Epidemic Control has continued to provide treatment services to patients in Hajjah with the support of KSrelief. It provided medical services to 14,569 patients in one month.
KSrelief has continued rolling out water supply and environmental projects in Hodeidah. Almost 3.2 million liters of drinking and non-potable water were pumped into tanks across the region in one month.
Yemen is among the top beneficiaries of KSrelief assistance. The center has implemented 708 projects costing more than $4 billion in Yemen.
Its programs include food security, water sanitation and hygiene, health, education, emergency aid, nutrition, protection, early recovery, logistics, and telecommunication.
KSrelief has implemented 2,025 projects worth almost $6 billion in 80 countries. The initiatives have been carried out in cooperation with 175 local, regional and international partners since the center’s foundation in 2015, it was reported.
For me, eating healthy is a way of life. So even if I want to indulge myself on a ‘cheat day’, I will always make sure I pick a healthier version of the food…says Anushka
Actress Anushka Sharma is known to be particular about nutrition, lifestyle and the impact of products on the environment. The actress and entrepreneur has now invested in and become the brand ambassador of Slurrp Farm, a brand that is reviving the use of super grains, driven by a strong vision of providing healthy snacks and mealtime options for young children and adults.
Through its innovative portfolio of millet, ragi and oats-based packaged food products (devoid of preservatives, artificial flavours and colours), it is successfully contributing towards inculcating healthy eating habits among children and adults alike. The actress and new mommy will be making her rap debut in the campaign with three films, each of which depicts a family situation involving children with funky lyrics and groovy mood. We spoke to youth icon for more details: Read Excerpts:
Q: What does a healthy lifestyle mean to you?
A: For me, a healthy lifestyle is one where you are prioritising both physical and mental health. It’s also about being consistent — we all have those days where we don’t want to work out or feel like indulging in a sweet treat but it’s important to do it in a way that still allows us to be consistent with the lifestyle goals we’ve set out for ourselves — for example, switch out the gym for a refreshing swim or have the sweet treat you want but make it using a natural sweetener like jaggery powder instead of using refined sugar. At the end of the day, the most important part of a healthy lifestyle is doing things that make you feel happy.
I strongly believe that health and happiness go hand in hand.
Q: Your body plays a big part in determining your mental health and happiness … Do you agree and why?
A: Absolutely. In fact, the reverse is also true — mental health and physical health cannot exist in isolation. And we’ve seen the proof of this in the last two years more than any other time. A healthy body enables you to feel good and a healthy, active mind pushes you to be physically healthy as well.
Q: When you choose to eat healthy what do you choose and why?
A: For me, eating healthy is a way of life. So even if I want to indulge myself on a ‘cheat day’, I will always make sure I pick a healthier version of the food.
One of the things I have always consciously included in my diet are millets like ragi and jowar. These millets truly are supergrains — they are easy to make, taste incredibly yummy and do not need a complete overhaul of your existing recipes. And they are literally power packed with proteins, carbohydrates and fibres.
Millets are my go-to grains — I tend to use millet flour for my chapatis, substitute rice with ragi when we’re eating idlis and even use ragi in the porridge my daughter eats.
In fact, millets are at the centre of Slurrp Farm’s mission to change the way children eat and that was one of the key factors for me to come on board as a strategic partner, investor and brand ambassador at the company. Through the partnership and the new ‘Yes Ka Time Aa Gaya’ campaign, I hope to help nurture India’s rich heritage of millets, and enable today’s generation to leave behind a healthier lifestyle and planet for those to come.
Q: Please tell us about the ‘Yes Ka Time Aa Gaya’ campaign with Slurrp Farm?
A: I’m happy about Slurrp Farm’s ‘Yes Ka Time Aa Gaya’ campaign. It’s based on the powerful insight that mothers have to constantly fight a battle with the world to feed their children right. Mothers deal with a flood of opinions and options on giving their children the right kind of nutrition. Yet, they are compelled to constantly say ‘No’ so that their children can have an early start to eating healthy.
And honestly, it’s never easy to say no — more so when it’s to people who have your best interests at heart. ‘Yes Ka Time Aa Gaya’ brings this exact predicament to life and offers a wholesome, and convenient solution. As a mother, I identify strongly with this message and I am so thrilled to take it to homes across India in this fun manner.
I am confident that the campaign will inspire not just mothers, but families, to dig a little deeper and pay attention to the food their kids are eating.
Q: Many celebrities are self-confessed food snobs, are you one too and what is your favourite food?
A: I wouldn’t call myself a food snob but I do get genuine joy from eating good food. And for me, good food doesn’t mean fancy dishes or eating out. Wholesome, home-cooked food made using local ingredients will always be my go-to.
To date my favourite foods are those that I grew up eating — ‘khichdi and palleyo’, which is this yummy dish made with millets that we would have whenever we went to my nani’s home in Uttarakhand, are my top picks. Q: It’s often said that Indian meals are extremely well balanced and nutritious because of the diversity of items we have on the plate. Do you agree and what do you think is lacking?
A: The Indian meal plate definitely ranks high when it comes to nutrition. But I do think that we have forgotten some of the ancient superfoods that are true to our roots. Like millets!
Our parents grew up eating these incredible grains and so did most of us — bajre ki roti, raggi mudde, jowar bhakri — we were familiar with these dishes but somewhere along the way, we slipped into eating only wheat and rice and forgot the incredible benefits of these grains. It’s heartening to see that millets are slowly coming back into the spotlight and people are rediscovering their benefits — I do think that we need to bring these supergrains back to the centre of our plates to have truly well-balanced and nutritious meals.
Apart from the government initiative through DMF, Rajnandgaon-based non-profit organisations like Udayachal also distribute ready-to-eat food boxes every ten days…reports Deepanwita Gita Niyogi
Ishwari Baghel is an Adivasi woman from Manpur block in Rajnandgaon, Chhattisgarh. Her son Deekesh, born three and half years ago, should ideally weigh at least 15 kg. But after he contracted diarrhoea, he steadily started losing weight until he was a mere nine kg. Timely intervention arrived mid-last year in the form of a fresh drive against malnutrition by the district administration. He was given two meals a day – for lunch and dinner – and also snacks twice daily.
“I also get milk for my son from the Anganwadi, which is great,” Baghel said, adding that she tries to feed him fruits and eggs as well, though he doesn’t quite like chicken and fish. He stopped losing weight and at a health camp organised in the block recently, doctors told her that he is doing well, weighing in at just under 13 kg, and gave him some medicines and a tonic.
The district has seen alarming levels of malnutrition among its children and pregnant women. Particularly, anaemia has increased over the past five years, as seen from the National Family Health Survey (NFHS) data. Between NFHS-4 (2015-16) and NFHS-5 (2019-2021), the percentage of anaemic children shot up from 29.7 per cent to 80.5 per cent. Nearly five years ago, 43.7 per cent of all women between the ages of 15-49 were anaemic, according to the survey, as were 32.3 per cent of the pregnant women. This is increased to 58.3 per cent of all women in NFHS-5.
The district administration, under Collector Taran Sinha, launched a special campaign between June and September 2021 in the three tribal-dominated blocks of Chhuikhadan, Mohala and Manpur, funded through the District Mineral Foundation (DMF). The campaign is part of the larger Mukhyamantri Suposhan Abhiyan launched by Chief Minister Bhupesh Baghel in 2019 to address the issue of undernourishment in pregnant women, lactating mothers and children.
Since there were no district-specific guidelines, each district could follow its own set of practices, customised to the local food and cultivation culture. In Rajnandgaon, like many other districts, the campaign mandates a second meal to children apart from the usual mid-day meal. Director of Women and Child Development (WCD) Department, Divya Umesh Mishra, said, “Eggs, chikki and fruits are being served in all districts. In Raigarh district, ragi biscuits, porridge and khichdi made from millets are being served. In Dantewada district, Suposhan Mitras are raising awareness. DMF is the main source for the initiative, but we are also looking at public funding and CSR,” Mishra told 101Reporters.
At the Anganwadi Renu Prakash, WCD Project Officer of Rajnandgaon, said that under the campaign, nutritious meals are being served to 350 children in the block who are in the age group of six months to five years. The block has a population of nearly 1.5 lakhs, of which 20 per cent belong to the Scheduled Tribe category.
In the block’s Samundpani village bordering Madhya Pradesh, 13 children and three pregnant women visit the Anganwadi centre every day between 12 p.m. and 1 p.m. for the midday meal of rice, rotis, pulses and vegetables. “Children are usually served what they like to eat,” said Anganwadi worker Bhanumati Kawre, who has been working in Samundpani for two decades. Nearly 300 people reside in this village, mostly belonging to the Baiga tribe.
“Apart from this specially cooked lunch, dinner and two snacks of eggs, fruits or items made from ready-to-eat flour are prepared for severely malnourished children who are unable to visit the centre physically,” she told 101Reporters. Currently, a 14-month-old boy named Rohit Kumar and a four-year-old girl, Gomti Markam benefit from this doorstep delivery of nutrition, personally overseen by Kawre.
Gomati used to be healthy until a bout of illness caused her to lose weight and deteriorate. Her mother, Shivkumari, said that a variety of food is being served as snacks, like Dalia prepared with milk, chila made from ready-to-eat powder, apples and bananas. Eggs are also regularly served and sometimes small fish for protein intake for lunch. Kawre often makes the girl eat in her presence to find out what she likes.
Fighting lifestyle and cultural factors
Anganwadi supervisor Saraswati Baghel said that the Baigas had poor sanitation and hygiene practices, causing recurrent bouts of illness and infections, reducing the absorption of nutrients and indirectly causing malnourishment in vulnerable children. She also added that the tribe had its share of social issues compounded by lack of education, such as the practice of early marriage where the girls are as young as 14-15 years of age, resulting in early pregnancies, anaemic mothers and consequently low birth weight babies. Families also tend to focus on daily earnings given their impoverished background, leading to the neglect of children.
The tribal population suffers from health issues despite cultivating vegetables and growing millets. Kumar Singh Maravi, a resident of Samundpani, said that his family jointly owns 14 acres of land on which nutritious millets like kodo and kutki are grown. However, the problem is that millets are usually sold off for cash, pointed out Renu Prakash.
During her visit to Samundpani, she instructed Kawre and other Anganwadi workers to introduce pulses in pregnant women’s daily diet. Prakash’s main concern is the dietary choice of these tribals who only eat two meals a day, primarily consume rice and avoid proteins. “Paying attention to women will ensure the birth of healthy children. Those who come to the village after marriage should be made aware of the importance of nutrition,” said Prakash.
Apart from the government initiative through DMF, Rajnandgaon-based non-profit organisations like Udayachal also distribute ready-to-eat food boxes every ten days. There are 434 anaemic pregnant women in the block and Ashok Modi from the organisation said 2,800 packets laden with sattu made from rice and wheat, date palm and chana dal laddoos and peanut chikki or protein bars had been distributed among women and children this year in Chhuikhadan.
Positive outcomes
Government data shows that since the drive started in Chhuikhadan in September, 145 children have progressed from severe to moderate malnutrition. Kawre admitted that continuous counselling had improved the awareness level in the block with women accepting iron tablets during pregnancy, regular health check-ups at Anganwadis and institutional delivery. However, many still avoid medicines and trust herbs gathered from forests for treatment, she said.
Prakash said her plan of giving eggs and chikki to severely malnourished children and anaemic mothers was approved by the former collector and started in December 2019. When the lockdown started, dry rations were provided, and it continued till March 2021. “When the present collector came, he asked me to prepare an action plan for Mohla, Manpur and Chhuikhadan blocks.” In these three blocks, a total of 744 children were identified, out of which 655 children have gained weight, 400 have entered the moderate malnourishment category, and 89 children have advanced to the normal category. Only 51 children have not registered any weight gain.
Taran Sinha had planned for the initiative to last for six months and it will continue for a year based on the availability of funds. Speaking to 101Reporters, Sinha said, “I decided to focus on areas with a high percentage of malnourishment among the children. A block-like Chhuikhadan needs special attention due to its vast tribal population. Focus on health check-ups, maintenance of hygiene, availability of balanced diet from regional foods and awareness about anaemia can tackle the situation to a great extent.”
Tomatoes, sweet potatoes, pumpkin, carrots, or spinach are some vegetables to include in your child’s diet…writes Puja Gupta.
Mothers are always worried about nutritional choices for kids. The right food can help you improve your memory, concentration, and brain function. The brain, like the rest of the body, absorbs nutrients from the food we eat. Therefore, it is very important for kids to consume highly nutritious food which are brain-boosters. Dietician Vidhi Chawla suggests some:
Eggs
Filling your child’s breakfast plate with a combination of carbs, protein, and a small amount of healthy fat will help him or her stay energised throughout the day. Eggs are high in protein and as an added bonus they contain choline, which aids memory.
Oily Fish
Oily fish is high in omega-3 fatty acids and beneficial for brain development and health. Omega-3 fatty acids are necessary components of the cell’s building blocks. Fish such as salmon, mackerel, fresh tuna, trout, sardines, and herring are high in omega-3 fatty acids and should be consumed once a week. Oats/oatmeal
Oatmeal and oats are excellent sources of energy and “fuel” for the brain. They are high in fibre, which keeps kids satisfied and prevents them from snacking on junk food. They’re also high in vitamins E, B complex, and zinc, which help kids’ brains function at their best. Use any topping, such as apples, bananas, blueberries, or even almonds over it.
Colourful veggies
Coloured vegetables are rich in anti-oxidants, which help to keep brain cells healthy. Tomatoes, sweet potatoes, pumpkin, carrots, or spinach are some vegetables to include in your child’s diet. It’s simple to incorporate vegetables into spaghetti sauces or soups.
Milk, yogurt and cheese
Milk, yoghurt, and cheese are high in protein and B vitamins, which are necessary for the growth of brain tissue, neurotransmitters, and enzymes, all of which play important roles in the brain. These foods are also high in calcium, which is necessary for the development of strong and healthy teeth and bones. Children’s calcium requirements vary depending on their age, but two to three calcium-rich sources should be consumed each day. Don’t worry if your child doesn’t like milk; there are other ways to include dairy in his or her diet: When making porridge, puddings, or pancakes, use milk instead of water.
Beans
Beans are a great source of protein and vitamins and minerals for your children. Kidney and pinto beans contain Omega 3 more than any other beans. Sprinkle mixed beans on salad, mash them and spread them on pita pockets, or combine them with shredded lettuce and cheese to make the perfect sandwich filler.
