Expecting Moms - Stay cool and healthy with these summer tips

Hyderabad: As summer heat is at an all-time high, expecting moms are meant to take extra care to stay healthy. Dr V Krishna Deepika, a nutrition expert at Apollo Cradle & Children’s Hospital in Hyderabad, has practical advice to share.

Her tips are straightforward and easy to follow, helping moms-to-be stay hydrated and nourished during the summer heat.

Let’s dive into these simple yet effective strategies that will keep both mom and baby happy and healthy.

1. Prioritise Hydration: Sip 8-10 glasses of water daily to stay hydrated. Supplement your water intake with refreshing alternatives like mint lemonade, fruit smoothies, jeera buttermilk, tender coconut water, and sugarcane juice to replenish electrolytes and essential nutrients.

2. Embrace Nutrient-Rich Foods: Incorporate leafy vegetables into your meals to boost iron, folic acid, and calcium levels. Amp up your intake of vitamin C-rich fruits and veggies like guava, oranges, mangoes, kiwi, capsicum, tomatoes, and lemon to enhance iron absorption.

3. Caffeine Caution: Limit consumption of caffeine-rich beverages like coffee, as they can hinder iron absorption.

4. Hydrating Powerhouses: Indulge in hydrating fruits and vegetables such as watermelons, cucumbers, water apples, and ice apples, which offer a wealth of water, vitamins, nutrients, and fibre.

5. Calcium Sources: Milk, paneer, and curd serve as excellent sources of calcium, with curd also providing probiotics for improved digestion.

6. Colourful Plate: Opt for vibrant salads, boiled vegetables, and colourful capsicums to introduce antioxidants into your diet, bolstering immunity.

7. Healthy Snacking: Nourish your body with nutrient-dense snacks like Greek yoghurt with fruit, chia seed pudding, hummus with carrot sticks, and assorted nuts and seeds to meet magnesium, zinc, B complex vitamins, and vitamin E requirements.

8. Fiber Focus: Combat constipation by incorporating fibre-rich foods such as baby carrots, cucumber, and boiled sweetcorn into your meals.

9. Choose Complex Carbs: Opt for complex carbohydrates like whole grains, oats, millets, and brown rice to mitigate the risk of gestational diabetes and alleviate constipation.

10. Mindful Eating: Practice mindful eating to prevent stress-induced overeating and choose nutritious options over junk food cravings.

11. Healthy Fats: Integrate healthy fats from sources like walnuts, chia seeds, flaxseeds, almonds, fish, and olive oil to support your baby’s brain development.

12. Protein Power: Ensure adequate protein intake with options like boiled eggs, fish, lean chicken, paneer, and legumes, vital for your baby’s growth and development.

13. Meal Frequency: Opt for smaller, frequent meals over large ones to sustain energy levels and prevent overeating.

14. Cooking Methods: Employ cooking methods such as boiling, steaming, pressure cooking, shallow frying, and sautéing to minimise added fats.

15. Mindful Environment: Keep junk foods out of sight and opt for a regular eating pattern to curb unnecessary cravings and promote healthier choices.

“By adhering to these pragmatic tips, expectant mothers can navigate the summer season with grace, ensuring both their well-being and that of their precious babies. Stay hydrated, stay healthy, and embrace the nourishing bounty of the summer harvest,” concluded Dr Deepika.