Working women often have to juggle between work, life and motherly duties. With a tightly-packed schedule, they find time to focus on their needs which may negatively affect their health. Especially for breastfeeding mothers, proper nutrition is important to ensure adequate milk production for the baby. Planning meals and snacks in advance can help busy moms get the nutrients they need while avoiding junk food full of empty calories. A balanced meal or snack helps to keep a person full, full of energy and prevent post-meal sleepiness. (Also Read: Sweeten Your Summer With These Easy And Refreshing Fruit Dessert Recipes)
“No matter how busy your schedule is, it is always important to ensure that you provide your body with the nutrients it needs to function and keep each process moving smoothly. An expectant mother should ensure that she eats well during the three trimesters. In addition to having a healthy baby in the womb, It also helps in the growth and development of the baby. A lactating mother whose caloric needs are higher than at any other stage of a woman’s life must ensure that she eats well and has an adequate supply of milk for the recovery of her baby. compromise and switch to any packaged and ready-to-eat snacks because they require no preparation and are delicious. What they miss is that they’ve just consumed zero calories. No sodium and no nutrients,” Falk says Hanif, Executive Nutritionist, Cloudnine Group of Hospitals, Bangalore, Sahakarnagar.
Falak Hanif shares some easy-to-cook snacks for moms so they can eat healthy without exhausting themselves.
1. Makhana Desi Twist
Makhana being a good source of protein is readily available in the market and once roasted can be easily purchased and used. A few add-ons just make it tastier and more nutritious.
Makhana – 30 grams
Almonds – 5-6
Ghee – 1 tbsp
Grated carrot – 2 tbsp
Chopped onion – 2 tbsp
Salt to taste
Egg white – 1 (egg and non-vegetarian)
– Heat ghee in a pan and add onion to it.
-After the onion turns slightly golden brown, add the almonds after the makhana. Add carrots and salt and transfer to a bowl.
– Chopped egg whites can be added to this (optional for a quick protein boost).
2. Nutty mixture
Trail mix is one of the easiest snacks to make as it requires no preparation. Add 2-3 walnuts, 2-3 cashews, 4-5 raisins and 5-6 almonds mixed with some sunflower seeds and watermelon seeds. Add together your favorite combination and season with salt or dried herbs.
3. Chana Khushi
Hummus is a Middle Eastern dish but is also highly savored by Indian taste buds. This dip is high in protein and filling and can easily be made once in the fridge and used for up to a week.
Boiled chickpeas (250 grams)
Sesame seeds (10 grams)
Olive oil (2 tbsp)
Salt to taste
Lemon juice (2 tablespoons)
-Grind the boiled gram and keep it aside.
– Roast the white sesame seeds in a pan and let it cool.
– Take roasted sesame seeds in a blender, add lemon juice and blend.
– Add olive oil, salt and mix it until it becomes a smooth paste. Add cooked chickpeas and mix.
– Your delicious hummus is ready.
– Store it in a dry airtight container and use a dry spoon to avoid spoilage.
– Hummus can be eaten with chopped vegetables, crackers, khakra, multigrain roti or chapati or pita roti.
4. Roasted chickpeas
Fried chickpeas are available in the market. All you have to do is season it with your favorite seasonings and it’s ready to eat. Some seasonings you can add are chopped onions, tomatoes, 4-5 almonds.
5. Peanut grinder
Moms with a sweet tooth can munch on gummies instead of indulging in high-calorie sweets. It takes care of your sweet cravings and at the same time is healthy if taken in moderation.
6. Jar of goodness
It will require overnight preparation and refrigeration but turns out to be a delicious dessert.
Oats – 40 grams
Milk – 150 ml
Date – 1-2
Your favorite fruits – strawberry, pomegranate, mango, avocado etc
Chia seeds – 1-2 tsp
Pour the milk into a mason jar. Add chia seeds and then add oats, dates, pomegranate or mango pieces and refrigerate overnight.