womanthismonth.com | MAY 2025 NUTRITION 65 Celebrating Mothers: Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, celebrates mothers on International Mother’s Day. To all the incredible mothers – the nurturers, the caregivers, the pillars of our lives – Happy Mother’s Day! As we honour your boundless love, unwavering support and countless sacrifices, let’s also recognise the importance of nourishing you with the care and attention you so readily give to others. Being a mother is a demanding role, filled with joy, love and often, a whirlwind of activity. Ensuring you’re fuelled with the right nutrients is essential not just for your energy levels but for your overall health and well-being, allowing you to thrive in all that you do. Fuelling Motherhood: Nourishment for Every Stage Motherhood encompasses a vast spectrum, from new mothers navigating postpartum to those with grown children and way beyond being an empty nester. While specific nutritional needs may vary, a foundation of healthy eating is vital for all mothers. Prioritise complex carbohydrates like whole grains (oats, quinoa, brown rice, whole grain breads), millets, seasonal fresh fruits and local vegetables for a steady release of energy that lasts throughout the day. Start your day with a bowl of oatmeal topped with berries and nuts, or pack a whole-wheat sandwich with lean protein and veggies for lunch. Lean protein sources such as poultry, fish, eggs, beans, lentils, beans, homemade cottage cheese and tofu are crucial for muscle health, tissue repair and keeping you feeling full and satisfied. Include grilled chicken or fish in your dinner, or enjoy a protein-rich snack like Greek yoghurt or a handful of almonds (unsalted). Healthy fats, like those found in avocados, nuts, seeds and olive oil, are important for brain function, hormone production and nutrient absorption. Add avocado or walnuts to your salad or enjoy a drizzle of olive oil on your vegetables. A colourful salad plate provides essential vitamins and minerals that support your immune system, energy levels and wellbeing. Staying adequately hydrated is very important for maintaining energy levels, healthy gut functioning, digestion and overall bodily functions. Keep a water bottle handy and sip throughout the day. Nourishing Yourself Through Different Stages of Motherhood • New Mothers (Postpartum): Focus on nutrient-dense foods to support recovery and breastfeeding (if applicable). Ensure adequate intake of protein, iron, calcium and omega-3 fatty acids. Continue to prioritise hydration. • Mothers of Young Children: Quick and easy, yet nutritious meals and snacks are key. Keep healthy options readily available to fuel your busy days and be a role model for your children. • Mothers of Teenagers: As children grow, their nutritional needs change, but it’s still important for mothers to maintain their own healthy eating habits. Focus on balanced meals and encourage healthy choices within the family. This is the time to build your bone bank. Eat adequate to stay nourished during menopause. • Empty Nesters: This can be a time to re-evaluate your nutritional needs and focus on maintaining a healthy lifestyle for long-term wellbeing. Ensure adequate intake of calcium and vitamin D for bone health, and continue to prioritise a balanced diet. Regular annual health check-ups are essential – don’t overlook vital cancer screening tests. Early detection saves lives. Remember, nurturing yourself extends beyond the plate. Prioritise rest, even in small increments, engage in physical activity that you enjoy (at least 150 minutes in total per week), and connect with supportive friends and family. Taking care of your mental and emotional wellbeing is just as important as nourishing your body. Disclaimer: This article provides general information on healthy nutrition. It is essential to consult with a healthcare professional or registered dietician for personalised dietary advice tailored to your individual needs and health conditions. A NUTRITIONAL EMBRACE ON INTERNATIONAL MOTHER’S DAY
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