How to maintain healthy bones during pregnancy and breastfeeding; Free diet tips for Indian moms
How to maintain healthy bones; Indian moms get free diet tips. How can these women meet their calcium needs? Is there a way to get calcium from other sources than milk? Let’s talk about keeping bones healthy in pregnancy and breastfeeding, and what free diet tips Indian moms can use. Carissa Gan, Unsplash
After a long wait, we went to dinner at one of the clubs that hosted a karaoke evening. The new mom sat next to her baby, a happy and gurgling child, along with the elder women of the family. The mom and her baby were very happy. However, the mother-in-law asked for diet tips in India for moms new to the family. She was really upset that the new mom wasn’t drinking the required two glasses of milk each day. This made me recall the time I was a mom, and had to have two large tumblers of milk every day to keep my bones strong.
As a mother, it is crucial to care for our bones throughout our lives. New mothers and babies benefit from a healthy, balanced diet that includes adequate calcium intake. Regular exercise is also beneficial. Our bodies require more calcium during pregnancy, and breastfeeding. Calcium is essential. Experts recommend between 1,000-1300 mg of calcium per day for women who are pregnant or nursing.
Calcium is an important nutrient for women but some women refuse to drink milk for various reasons. What can they do? What can these women do to meet their calcium needs? Is there a way to get calcium from other sources than milk? Let’s talk about keeping bones healthy in pregnancy and breastfeeding, and what free diet tips Indian moms can use.
New moms in India get free diet tips to help them gain calcium during pregnancy and breastfeeding
Calcium is first thought when we think of milk and other dairy products like cottage cheese (paneer) and regular curds (Dahi). There are many other sources of calcium, especially for women with milk allergies or who don’t want it ethically. Here are some alternatives to calcium if you have recently become vegan or don’t like the taste of milk.
According to a National Institutes of Health (NIH) finding, calcium is one of our most abundant minerals. Calcium is stored in our bones and teeth. Calcium is also found in nerve cells, our blood and in our bones. Calcium’s main function is to aid our bodies in various functions, including sending and receiving nerve signals, muscle contract, hormone release, blood clotting, maintaining normal heartbeat, and building strong bones and teeth.
New moms should not only use dairy to get the recommended 1,000-1500 mgs of calcium daily. The NIH recommends a variety of other foods and methods to get the calcium your body needs. Here’s a list.
Dark leafy green vegetables such as spinach, methi, mustard and okra are all good options. Leafy greens such as methi, mustard, colocasia, Arbi and gawar fali (cluster beans), are great options for adding calcium to your diet. Calcium-enriched orange juice, cereals and bread. This is a great place to learn about food labels.
Milk is the main reason that breastfeeding moms are encouraged to drink milk. It is also because calcium is found in dairy, and new mothers need to replenish it as they lose calcium from their bones while nursing newborns.
Consuming unmilled, soaked cereals or pulses is a great way to increase calcium absorption. To minimize phytates that can interfere with calcium absorption, soak them in water before you cook.
Indian food for calcium without dairy
These delicious treats would have been enjoyed by any Indian woman after giving birth to a child for a minimum of 40 days.
Dried figs, Gond, til (sesame seed), flaxseeds laddoos and chutneysAmaranths seeds in the form Chikki and coconut milk KheerMethi are rich sources of calcium and can be added to fermented batters, laddoos and seasonings.
How to increase calcium intake from your meals
Get enough sunlight as Vitamin D is important for calcium absorption.Eat less salt as calcium is thrown out by the kidneys in urine along with excess sodium.Avoid too much tea and coffee as caffeine in tea and coffee causes the loss of calcium.Take a calcium supplement minimum 2 hours before or after a meal to ensure best absorption.Exercising, especially weight exercises must be taken up for calcium to be absorbed by bones better.
This was the best way for nursing moms to get calcium and to make sure they get it back after giving birth.
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