Diet and Nutrition Tips for Active Moms
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Nutrition tips for Active Moms

Sayali Naik

Kids to handle, tasks to complete, jobs to hold down—sometimes motherhood can feel like an uncontrollable current sweeping us downstream. Without a plan of action, it is easy to end up feeling out of control.

Nutrition tips for Active moms

As busy moms, we can be reactive rather than proactive when it comes to nutrition control—grabbing whatever food is available, regardless of whether it aligns with our long-term fitness goals. This eating pattern can quickly derail our fitness, piling on more weight without us even realizing what is happening until it's too late.

Follow a fix diet and training regimen:

What can you do to have a healthy heart and lower your risk of breast cancer? You need to first get out and get moving. This doesn't mean you abandon everything else and head to the fitness centre, but it does mean you should dedicate at least 30 minutes a day to play to stay fit and healthy. Get a good training plan from the trainer and the nutrition expert as per your fitness goals.

Nutrition tips for Active moms

Do not skip any meal:Many a times due to work schedule or no time because of children. Research shows that individuals skipping any meals over a long time tend to put on more fat weight. Eating the first meal within an hour of waking (important to feed the body protein to continue to replenish macronutrients after body’s repair process overnight which does not causes muscle loss. Try never to go more than 3 hours without food to keep metabolism churning.

Include Nutrition dense foods:

When it comes to your food, go for produce to reduce your disease risk. Salads, smoothies, veggie-centric pasta sauces, stir-fries, chili and soups can be thought of. Upgrade your snacks, too, by choosing trail mix, roasted chickpeas or beans, or roasted soy nuts, etc. Rather than rely on face creams, this is the time to nourish your skin from within. Focus on omega-3 fats from salmon, ground flaxseed, chia and walnuts, as well as foods high in beta-carotene (think sweet potatoes, carrots, kale and collards) and vitamin C from citrus fruits, tomato, pineapple and kiwi.

Nutrition tips for Active moms Focus on your variety of foods:

This is a prime time to focus on bone health above and beyond the medicine cabinet. Including greens, dairy, sesame seeds will help boost your health. Also, include produce for potassium, which is bone protective. Consider adding prunes to oatmeal, a salad or in a vegetable dish to provide bone-building nutrients. To do that, include protein at every meal and snack. Think eggs for breakfast, chicken at lunch and beans and greens with cottage cheese or fish and ground flaxseed at dinner.

Stay hydrated:

Water is the most neglected food item by nearly everyone. Especially when you are an active mom, you often tend to skip the amount of water that should be taken. Decreased water intake can cause loss of electrolytes, constipation and dehydration which can affect productivity at work. Low water intake also affects breastmilk production in lactating mothers.

Plan the menu week ahead: Replenish the kitchen stores. Formulate a list of recipes to prepare during the week and verify if all the ingredients are available.

Include herbs in your diet:

Various herbs are known to be beneficial for women’s health. Herbs like turmeric, Ginger, Indian ginseng(ashwagandha), Shatavari are all beneficial for women’s health.

Due to active lifestyle, moms spend a lot of time going here and there and spend a lot of energy. Therefore, including essential supplements are necessary. To know more about supplements Click here

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