MOTHERS are the most valuable members of a family because they are responsible for setting the tone and caring for everyone else. One thing mums have to remember, though, is that they are worthy of care and respite, and no, they don’t have to escape their family to get it. Taking care of yourself is the key to looking after your family. If you eat correctly you will look and feel your best.
- Maintain a healthy body weight, and remember to start with eating clean, and moving your body.
- Variation and moderation is key: include your favorite food in small amounts, to help you control your cravings.
- Eat breakfast. Even ifyou are busy, you can’t just skip meals. You need to get your metabolism going in the morning by eating breakfast. This early meal helps control your weight and gives you energy for the rest of the day.
- Boost energy for quality protein, which is an essential part of ahealthy diet, and it is important to vary with different sources like: fish, chicken, turkey, dairy, and plant based protein sources.
- Healthy fats are good because they supportyour mood and brain function whilst helping you maintain a healthy weight. Healthy fats include: nuts (almonds, walnuts, pumpkin,sesame seeds) and fatty fish (salmon, sardines, mackerel).
- It’s very important to have healthy bones because women have a higher risk of osteoporosis, mainly due to pregnancy and breastfeeding.
- The key is to get enough of the nutrients that support bone health.
- Calcium: the recommended daily allowance varies from 400 to 1200 mg/day. Good sources include dairy, leafy green vegetables, oatmeal, tofu and almonds.
- Magnesium: the recommended daily allowance for magnesium is 500 to 800 mg/day. Calcium is activated in our body once it is finished with magnesium. Sources include: leafy green vegetables, broccoli, cucumber, green beans, celery, pumpkin and flax seeds.
- Vitamin D: aim for 400 to 1000 IU daily. You can get vitamin D from about half an hour of direct exposure to sunlight, and from foods and supplements. Dietary sources include: salmon, egg yolk, shrimps, and fortified milk.
Healthy Hair, Skin, and Nails
- Remember the condition of your hair, skin and nails are a sign of your health
- Protein is essential for healthy hair and skin. All of our endings in our body (hair and nails), are protein based. Protein is crucial for healthy hair and nails.
- Iron is essential for your hair health, as the hair follicle and roots are fed by a nutrient rich blood supply.
- Vitamin C is a great antioxidant that help protects the body from the free radicals.
- Omega 3 is an essential fat in our body that we can’t make. It provides the oils that keep your scalp, hair and skin hydrated.
- Zinc, Selenium and Biotin are very important minerals for hair and skin health.
Healthy Tips to make mums happy
- Write down your food intake.
- Exercise with your kids.
- Plan your meals ahead of time.
- Drink more water.
- Avoid eating your kids’ meals if they don’t finish.
Fitness First Middle East