Category: balanced eating

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Baby’s Best Start: Nutrition and Wellness Advice from the Experts

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The human body is one of nature’s finest creations, and no artificial intervention or replacement can supplant its original form. Similarly, breast milk is one of the purest, healthiest, safest, and most economical foods for newborn babies. It directly impacts the mental, physical, and emotional well-being of new mothers. Breast milk is a priceless gift that you can offer your baby, unmatched by even the finest artificial formulations due to the absence of growth factors and immunoglobulins present in breast milk. Feel glad if you can breastfeed your baby; there is so much science and art behind breastfeeding that you will cherish during your motherhood.

The significance of breast milk and its health benefits to both the baby and the mother have been detailed extensively in medical books, human physiology, nutrition, and more recently through social media. The success of breastfeeding is purely dependent on the health status of the mother, closely associated with her dietary habits, socio-economic status, geopolitical environment, and pre-existing medical conditions. Hence, it’s important that women take care of their health and nutritional status even before they shoulder the responsibilities of family and motherhood.

During pregnancy, a woman is looked after with a lot of care and love, often expressed through feeding her according to her cravings, likes, and dislikes. However, it is crucial to maintain a balance and avoid extreme food behaviors like overindulgence or starvation, which can affect the growth of the fetus. Understanding the importance of balanced nutrition during pregnancy, eating at regular intervals, along with light exercise and prenatal yoga, provides extended benefits post-pregnancy.

In recent times, I have observed that mothers, grandmothers, and extended families are increasingly concerned about the nutrition and health of mothers and newborns within hours of delivery. While this is a positive sign of caution and care, going overboard can create psychological distress. It’s also important to recognize that some women suffer from postpartum depression, which can impact breastfeeding.

Steps to Ensure Quality Breastfeeding:

  1. Preparation: Many maternity hospitals offer sessions to prepare women for nursing during the last month of pregnancy. These sessions provide valuable information on holding the baby, breastfeeding methods, dos and don’ts, and breast hygiene, easing the initial challenges of nursing.
  2. Consultation: Talk to nursing or lactation specialists for personalized advice.
  3. Initiation: Start breastfeeding soon after birth. Encourage skin-to-skin contact and offer your breast as often as your baby wants to feed in the early days. This helps stimulate milk production. The first milk, colostrum, provides significant immunity, so start feeding without hesitation.

Health and Nutritional Significance of Breast Milk:

  • Colostrum: The first milk your baby receives, rich in white blood cells and antibodies, especially immunoglobulin A (IgA), which coats the baby’s intestines to prevent infections and allergies.
  • Mature Milk: Contains essential nutrients like proteins, carbohydrates, fats, vitamins, and minerals that are easily absorbed by the infant, unlike formula feeds.

Benefits for the Baby:

  • Strong immunity
  • Prevention of acute infections and chronic disorders
  • Mental sharpness and timely milestones
  • Economical and safe

Duration of Breastfeeding:

  • Minimum of 6 months, ideally up to 12-13 months.
  • Gradually wean from the 9th month, introducing whole milk and solid foods by 15 months.

Alternative Feeding Methods:

  • Seek expert help if breastfeeding is challenging.
  • Avoid feeding foreign foods like honey, sugar water, or cow milk.
  • Consider wet nurses or breast milk banks if necessary.

Benefits for the Mother:

  • Helps uterus contraction and reduces postpartum bleeding.
  • Lowers the risk of breast and ovarian cancers.
  • Builds a strong emotional bond with the baby.
  • Aids in losing postpartum weight and toning the body.
  • Acts as a natural contraceptive to some extent.

Dos and Don’ts During Lactation:

  • Follow researched and traditional guidelines to ensure a healthy breastfeeding experience.

Let your bosom nurture your little one to blossom into a happy and healthy child!

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Discover Why Ganesha Loves Jaggery Laddu: Tips from a Dietitian

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As part of the series I mentioned during Ganesh Chaturthi, where I share 10 offerings (Prasadam) made to Lord Ganesha and their nutritional benefits, today I present Bappa’s (Lord Ganesha’s) favorite laddu – Jaggery with Groundnuts (Peanuts/Phalli Dana).

This recipe is very simple and quick to make, and it’s also very healthy, especially for kids, young girls, and nursing mothers!

Ingredients:

  • 1/2 cup grated jaggery
  • 1 cup roasted groundnuts, coarsely ground (Note: Do not make a fine powder)
  • Cardamom powder

Instructions:

  1. Mix the grated jaggery and groundnuts.
  2. Add cardamom powder and mix well.
  3. Form the mixture into round laddus. (Note: If the jaggery is too dry and the mixture doesn’t bind, microwave it for 15-20 seconds to soften and moisten it, making it easier to form into laddus.)

Nutritional Benefits:

Jaggery is an unrefined form of sugar made from sugar cane, rich in iron, mineral salts, calcium, magnesium, and zinc. It generates warmth in the body and is absorbed gradually, preventing sudden spikes in blood sugar levels. Jaggery also aids in digestion, prevents constipation, and helps with lung and upper respiratory blockages. It acts as a nerve tonic, helps in fluid balance, and purifies the blood. Regular intake can prevent muscular cramps, especially in women.

Groundnuts are rich in proteins, essential fatty acids, fiber, B-complex vitamins (especially niacin and riboflavin), and phosphorus. Cardamom adds flavor and a dash of antioxidants.

This laddu is a complete food, especially for those looking to increase complex carbs, reduce direct fats, and improve fiber intake. It’s a wholesome and delicious offering (Naivedhyam/Prasad), especially loved by kids!

Word of Caution:

  • Use plain peanuts without additives like salt, sugar, or coatings.
  • Roast the peanuts fresh for this recipe; do not use pre-powdered and stored groundnut powder as it can turn rancid.
  • Avoid this recipe if you are allergic to peanuts/jaggery or suffer from frequent headaches/migraines.
  • Remember, anything in excess can be harmful!

Sukha Karta Dukha Harta! Ganapathi Bappa Moriyaa!

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Expert Dietitian’s Guide to Bengal Gram & Coconut Salad for Gowri Ganapathi

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I was completely absorbed in the preparations for Gowri (Maha Lakshmi/Jeshta Gowri) Pooja celebrations, which fall on the 4th, 5th, and 6th days of Ganesh Utsav, celebrated on the 21st, 22nd, and 23rd of September 2012 this year. I was also involved in making several traditional Prasadam/Naivedhyam over these three days and, of course, indulging in all the delicious food prepared. However, as I always say and practice, anything in excess is dangerous. Enjoy moderate amounts without overloading your tummy, and savor what you eat, keeping all senses in sync!

Today, I would like to share a savory dish prepared during this pooja: Vatlya Dalichi Koshimbir (Bengal Gram Dal Coconut Salad). It’s one of the simplest yet most wholesome recipes, loved by both mother and son (Ganesha and Gowri/Parvathi)! It’s also prepared on the last day of Ganesh Utsav, but you can enjoy it anytime as a nutritious snack!

Ingredients:

  1. Soaked Bengal Gram – 150 gm (soaked for 6-7 hours in water prior to making)
  2. Fresh Coconut – 100 gm, grated
  3. Freshly chopped coriander – 1/2 bunch
  4. Ginger – coarsely pounded, 1 tsp
  5. Cumin seeds – 1 tsp
  6. Mustard seeds – 1 tsp
  7. Curry leaves – approximately 20 leaves
  8. Green chillies – 2-3, as per taste
  9. Asafoetida – 1 tsp
  10. Oil – 1 tbsp
  11. Salt – as per taste (lesser the better!)
  12. Lime juice – from 1/2 lime

Instructions:

  1. Heat oil in a heavy-bottomed pan and add cumin, mustard seeds, and asafoetida to crackle.
  2. Add chopped ginger, curry leaves, and green chillies. Mix well and leave on low flame for 2-3 minutes.
  3. Meanwhile, drain the water from the soaked Bengal gram, rinse it well, and add it to the seasoning mix. Cook on a low flame.
  4. Add the grated coconut, chopped coriander, and salt as per taste. Mix well and leave on low flame for 2-3 minutes.
  5. Add lime juice and serve warm.

Nutritional Benefits:

  • Bengal Gram: Rich in protein, carbs, fiber, minerals, and B vitamins.
  • Coconut: Provides protein, calories, medium-chain triglycerides (MCT), vitamins A and E, and fiber.
  • Coriander, Curry Leaves, and Green Chillies: Packed with minerals, vitamins A and C, and antioxidants.
  • Cumin and Mustard Seeds: Contain essential oils and antioxidants, adding warmth and flavor.
  • Asafoetida: Carminative, soothes intestines, prevents gas, and enhances flavor.
  • Oil: Adds fats and calories.

This salad is a complete, wholesome food. Treat yourself to this energy and protein-packed snack and feel the difference. Just remember to pre-plan by soaking the gram and grating the fresh coconut in advance.

Please remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangal Moorthi Moriyaa!

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Laddu Extravaganza for Bappa! Insights from an Expert Dietitian

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Lord Ganesha is offered several forms of laddu/laadu during Ganesh Utsav as he is fond of laddus. It seems like we have borrowed his sweet tooth for these ten days! 😊

After Modak, there’s a long list of laddus starting with motichoor laddu, boondi laddu, besan laddu, and rava laddu, which are commonly prepared and must-have prasadam/offering on one of the ten days.

However, it occurred to me that Ragi (finger millet) can be used to make delicious laddus and should not be missed as this is another preferred food of the elephant lord! In fact, I call Ragi laddus “Indian choco laddu” though they are devoid of cocoa. 😊

There are several variants in making these laddus. Below is my version of Ragi Laddus.

Ingredients:

  1. Ragi flour (Finger Millet) – 200 gm (slightly roasted in microwave for 1 min)
  2. Wheat flour – 100 gm (roast with a teaspoon of ghee (clarified butter) to a slightly brown color)
  3. Jaggery – 100 gm (grated)
  4. Dry coconut – 50 gm (grated)
  5. Milk – 100 ml (lukewarm)
  6. Ghee (clarified butter) – 20 gm
  7. Cashew nuts – 10-15 (plain roasted)
  8. Cardamom powder – 1 tsp

Method:

  1. Mix all the ingredients in the sequence listed above to make a soft dough.
  2. Form the dough into round laddus. The malty flavor and chocolaty color attract kids at first sight, so do make a point to name it Choco Laddu. What’s more, you are giving your child the best choco ever, 100% nutritious! 😊
  3. Laddus can be preserved in the fridge for up to one week. If you find the laddus too dry, just break them and bind them again by adding a little warm milk.
  4. You can also make a soft porridge of this laddu by adding hot milk, an ideal meal for infants and toddlers.

Some Knowledge on Ragi and its Qualities: Ragi (finger millet) is popular in the southwestern states of India. It is widely consumed as a staple food apart from rice in Karnataka and some parts of Andhra Pradesh, Tamil Nadu, and Maharashtra. Ragi is a very soft millet when made into flour and is a rich source of calcium, other minerals, and fiber. It is easily digested, soothes the digestive system, and is a natural coolant. Ragi soaked overnight in buttermilk or water is consumed as the first meal in hot summers, as it is loaded with rich minerals and fiber, absorbed gradually due to its fiber content, helping maintain fluid balance in the body and preventing energy loss/exhaustion. It is one of the cheapest and best infant foods popular in southern states of India and is making its mark in several branded cookies for its fiber and calcium-rich qualities, making it ideal for diabetics, cardiac patients, and weight managers. Regardless of the region, Ragi is a great food for infants because of its soft malty taste when cooked in milk with a bit of jaggery or sugar and a pinch of cumin powder. This is certainly an important food for moms-to-be and nursing mothers.

Nutritional Benefits:

  • Ragi: Rich in calcium, fiber, energy, and protein.
  • Wheat: Good amount of protein, energy, and fiber.
  • Jaggery: Unrefined sugar, iron, minerals, and fiber; great taste enhancer as a sweetener; complex form of sugar.
  • Coconut: Rich source of protein, vitamin E, minerals, and fiber.
  • Ghee: A better option of fat compared to saturated fats and trans fatty acids.
  • Cashew nuts: Rich in protein, essential fatty acids, fiber, and antioxidants.
  • Cardamom: Adds flavor, antioxidants, and essential oils.

Shall we call it a complete nutritious food? YES, of course! My take is that it’s the best food for all seasons and festivities and a great snack for kids with the goodness of all nutrients from various sources. You can make variations by replacing wheat flour with any other flour of cereals or pulses as per your taste and liking. You can also add cocoa powder to make it a real choco flavor for normal days. However, it is a practice in India to use all-natural sources of foods to prepare the Prasad or Naivedhyam (offering), so it’s all-natural in the current recipe. 😊

So, let’s get started with a hands-on experience!

Note: Always remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangala Moorthi Moriyaa!

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Expert Dietitian’s Guide to Ganesha’s Beloved Kheer/Payas/Payasam

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Any festival is incomplete without the regional form of Kheer/Payas/Payasam offered to Lord Ganesha. As we enter the third day of Ganesh Utsav on 21st September 2012, here’s a little detail on Kheer. There are at least 50 variants of Kheer prepared across India that I am aware of, and there may be more! 😊 However, I have ensured that my version is not too elaborate, requiring too many ingredients or long hours of cooking. Typically, Kheer is a sweet made using milk (boiled to half its quantity on a low flame) mixed with sugar/jaggery, along with vermicelli/sevainya made from wheat or rice flour. It can also be made from broken wheat/semolina or cracked rice (Govindobhog rice is the best option for rice kheer) and sometimes a mix of rice and dals/pulses (green gram/bengal gram).

Note: When milk recipes are cooked on a low flame for a longer time, the taste is certainly richer compared to short-time, high-flame cooking!

My Version of Kheer:

Ingredients:

  1. Milk – 4 cups (boil on low flame for 30 minutes; leave a small porcelain dish in the pot to prevent spilling or burning)
  2. Jaggery – 1/2 cup (grated)
  3. Milk Maid – 100 ml
  4. Broken wheat (Bansi Rava) – 1/2 cup (soak for 30 minutes before cooking)
  5. Clarified butter (Ghee) – 20 gm
  6. Dry fruits (cashews, raisins, and almonds)
  7. Cardamom and saffron for flavor and color

Method:

  1. Pressure cook the soaked broken wheat with its soaking water for 4-5 whistles.
  2. Heat a frying pan, add ghee, and fry the dry fruits until golden.
  3. Add the cooked broken wheat to the pan and mix on a low flame for a few minutes.
  4. Add grated jaggery and Milk Maid diluted with 100 ml of water. Cook for 2-3 minutes until the jaggery melts, stirring continuously.
  5. Slowly add the reduced milk, keep stirring, and allow it to boil for 5-10 minutes on a low flame.
  6. Serve lukewarm.

Nutritional Benefits:

  • Milk: Rich source of protein, calcium, and vitamin A.
  • Jaggery: Rich in iron, minerals, and fiber.
  • Milk Maid: Provides calories, protein, and fat.
  • Broken Wheat: Rich in protein, carbs, vitamin B complex, and fiber.
  • Clarified Butter: A better fat option compared to saturated fatty acids and butter.
  • Dry Fruits: Provide vitamins, minerals, antioxidants, and fiber.
  • Cardamom and Saffron: Add flavor, natural color, antioxidants, and essential oils.

A complete food indeed! 😊 So go ahead and experiment with ingredients to make your version of a complete food Kheer.

Note: You can avoid Milk Maid if you have good quality milk, but you might need to boil the milk longer to make it creamy/thicker.

Caution: Anything in excess is dangerous!

Ganapathi Bappa Moryaa! Mangala Moorthi Moryaa!

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Why Offerings made to God are so nutritious !

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With the upcoming festivities Ganesh Utsav celebrated across several parts of India,  ( The 10 day celebrations of Lord Ganesh, the Elephant Buddha!) most of us would be busy preparing for the event and most importantly preparing foods favourite to Lord Ganesh !

Interestingly I realised that all the various foods offered to lord Ganesh are complete and wholesome foods. I shall post 10 recipes over the next days which are wholesome and nutritious foods. Let me start with Lord’s fav food “MODAK”

There are several variations to Modak that have been adopted over several parts of India. However the traditional recipe is as follows :

Make a dough with rice flour cooked in milk, allow it to cool, now make a mix of jaggery, fresh coconut grated and cardamom powder. Make small dumplings as showing in the pic and fill the dumplings with this mix and steam in pressure cooker for 10 -15 minutes and serve hot with clarified butter !

Now is this stuff really wholesome and nutritious ? Lets see :

1. Rice – rich in carbs and high biological value protein

2. Milk- protein and calcium rich

3. Jaggery – Minerals and Iron apart from calories

4. coconut rich in fiber, several essential fatty acids , vit-E and A

5. cardamom spice to add the extra flavour and antioxidants to the sweet dish

6. Cooked over steam so no fat required except for 5 gm of clarified butter again a better option compared to butter and other saturated fats

Now should we call it a complete food, yes of course , so please go ahead and take a hands on now …………… 🙂

Always remember any thing in excess is dangerous !

Ganapati Bappa Moriyaa ! Mangal Moorthi Moriyaa!

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Suphala Care at Kidzee BTM 2nd Stage

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Suphala Care just finished a health and wellness camp at Kidzee BTM 2nd Stage at Bangalore. Much has been made recently about the meals that our children consume in places such as school cafeterias and outside.  A general sentiment that these types of establishments place cost and convenience over nutrition and well being seems to be developing.

In case parents have ever suspected that your child’s nutrition takes a back seat to fun , we hope this engagement with Suphala Care at Kidzee BTM 2nd Stage has helped put your mind at ease.  And if you’re still not convinced, we invite you to continue visiting this blog as we continue our series about healthy bytes and food full of nutrition and wellness.

 

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Chana dal- khatti Kairi upma (Chick Pea RawMango Upma)

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One lip smacking traditional recipe of summers in Maharashtra and arts of Karnataka, Gujrat made specially during chaitra Navratri and Ram Navami.

      Ingredients:

  1. Chick Pea (Bengal Gram) -200 gms ( Soaked in water for 6-7 hrs
  2. Raw Mango (grated) – 1 medium size /100gms
  3. Oil -1 tbsp (15gms)
  4. Cumin – 1 tsp
  5. Mustard seeds – 1 tsp
  6. Curry leaves – 10
  7. Finely chopped coriander
  8. Asafoetida -1/2 tsp
  9. Turmeric – 1 tsp
  10. Green chilles – finely chopped 1tsp
  11. Red chillies – 3-4
  12. Redchilly powder – 1/2 tsp
  13. Sugar – 1/2 tsp
  14. Salt – 1 tsp

Method:

  1. Grind soaked chickpea coarsely with very little water.
  2. Steam the ground chickpeas for 5-6 whistles in pressure cooker.
  3. Heat oil in a shallow pan and add Cumin – 1 tsp, Mustard seeds – 1 tsp, Curry leaves – 10, Asafoetida -1/2 tsp, Turmeric – 1 tsp Green chilles – finely chopped 1tsp,Red chillies – 3-4 as these seasonings crackle, add half of grated raw mango and mix well,
  4.  Mix rest of the raw mango with the steamed chickpeas mixture and add this to the seasonings.
  5. Now add red chili powder, turmeric, sugar and salt mix well and allow to cook closed lid for 10-15 minutes on simmer.
  6. Keep tossing the mixture from time to time to prevent charring.

Nutrition Benefits:

      Ideal food for diabetics especially for those who like chickpea but miss out on traditional recipes without sugar

  1. This is an easy to make dish, filling food with  Low glycemic index, hence dose not spike your blood sugar levels
  2. Same time its filling and rich in proteins and fiber,
  3. It makes and ideal morning breakfast as well as evening snack.
  4. It has all the needed nutrients  for Diabetics and woman with gestational diabetes
  5. Serving size- two persons
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Press Release for My Book -Holistic Food For Nutrition

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Book released with title – Holistic Food and Happiness by Dr Suguna Sapre

Dr Suguna Sapre has written this book titled “Holistic Food For Happiness” to help the Readers make conscious food choices that will keep everyone healthy and happy.With a launch pad from Rythm Seven(www.rythmseven.org-An Art and Music Platform,Publication and Store)-this book is available on online book stores in India and abroad for preorder,and online purchase.
Bangalore, Karnataka, India., May 11, 2014 –

Published by Rythm Seven- this book-Holitic Food For Happiness”  will be available on all the online stores in India -like Flipkart,Amazon,Infibeam,IndiaPlaza and many more. Foreign edition of this book is already available- at following stores: http://www.amazon.ca/Holistic-Food-Happiness-Suguna-Sapre/dp/1304992802 an www.barnesandnoble.com/w/holistic-food-for-happiness-dr-suguna-sapre/1119249988 .One can prebook and order at following location online- http://rythm-seven.shopmania.biz/buy/holistic-food-and-happiness-9 

In this book Dr Suguna Sapre  has tried to communicate several small stories, real life incidents related to food and its importance in many forms of individual’ living and current research trends in nutritional sciences, importance of traditional Indian recipes and food market dynamics which are changing in the flat world.

About us:
Rythm Seven:
A platform for Art,Music,Publishing
Dr Suguna Sapre:
Dr Sapre pursued PhD (Doctorate) in Nephrology from Nizam’s Institute of Medical Sciences, Hyderabad, and was closely working with departments of Nephrology and Department of Endocrinology and Metabolism for over 6 years. She holds a Masters in Community Health & Nutrition and has been very passionate since then on to make use of her nutritional expertise to larger groups to create healthy and hearty minds !During her PhD and Masters course, she has travelled across the globe and understands various dietary practices and health habits. She has travelled across various Indian states which helped her gain in-depth understanding and importance of regional foods and health benefits of traditional recipes. Academically she has a sound background on various nutritional, therapeutic nutrition and other dietary aspects, and trained in lifestyle modifications and prevention of chronic disorders. She has over a decades experience in nutrition counselling and quality of life assessments especially in Diabetes Mellitus , Chronic heart diseases and Renal diseases. Her research education has equipped her with extensive knowledge in holistic nutrition, health coaching, and preventive health care. Drawing on these skills and her knowledge of different dietary theories, she works with clients to help them make lifestyle changes that produce practical and lasting results. She has worked as nutrition advisor and consultant for Life Sciences and Healthcare projects for several multinational, voluntary organizations, Pharma and Nutraceutical companies during her various job stints. She has also worked on developing tools for health care and life sciences domains. She has a keen interest in cooking especially cooking without fire! and enjoys experimenting with various foods to bring in the best on the platter.
Press Contact:
Sopaan Noor
Ananda ApartmentJ P Nagar , Bangalore

9916806697
http://www.rythmseven.org