Category Archives: Other nutrition blog

8 Creative School Lunchbox Ideas For Parents

Are you at a loss for lunchbox ideas? Want to make the lunchbox nutritious while also making it fun and appealing to the kids? We have a few ideas that will aid you!

Children are usually very active at school, and their bodies grow at a rapid pace. It’s critical to be mindful of what we pack in our children’s lunch boxes and to ensure that it’s full of nutritious snacks and foods to keep them energised. Packing a nutritious lunch can help them focus better in class and provide them with more energy to get through the school day.

Packing school lunches can become tedious, and moms sometimes struggle to be creative daily. I remember how much we as kids looked forward to lunchtime at school and seeing what snacks our mother had packed for us. Children enjoy variety and dislike being bored. Below are some of my top tips for packing a healthy lunchbox for kids, as well as a week of lunchbox ideas and a printable sheet to help you plan a week of healthy lunchboxes for your kids.

Here are a few creative school lunchbox ideas!

1. A splash of colours!

Colour hung curd with your favourite coloured vegetables and work in some hidden veggies for a deliciously simple treat. Eg: beetroot for pink, avocado for green, carrot for orange, turmeric for yellow, etc.

2. Not your regular sandwich!

Chocolate sandwiches are a delight!  Pick a chocolate spread for two slices of bread and combine it with chopped fruits like bananas or strawberries. Sprinkle well-chopped pistachios on top of the layer and smear some butter over the bread slices. Grill them until they are crisp and golden.

3. Oats and Bars!

Mix oats with nuts and some dried fruits, add some honey and melted chocolate, and set in the fridge. Make a batch and use this as granola bars.

4. Apple all the way!

With the help of a food cutter, make a cute cloud-shaped vegetable sandwich and pack it with an impressive but simple baked Apple, honey and cinnamon mix, this carb and fruit combo will put a smile on your little one.

5. Crispy tofu with noodles

Cut the tofus into 1-inch slices, put them into 2-3 paper towels and season them with cajun seasoning and salt. Cook for 2-3 minutes until they are golden and crispy. Mix them well with cooked noodles, sautéed shredded veggies in soya sauce and sesame oil. Add chopped spring onions.  Mix all together and pack.

6. Savoury pancakes

Take semolina and some oats flour, ginger garlic paste, salt into a mixing bowl.  Add buttermilk and water to it. Mix it very well and  Keep it aside for about 5 to 10 minutes. Add chopped veggies in the mixture, heat a pan and apply a few drops of oil. Pour the ladleful of pancake batter onto the hot pan and spread it well. Once it starts browning, flip it and cook properly.

7. Rice Noodle Salad!

Cook rice noodles and mix it well with cucumber, carrots, peas, sprouts, peanut paste and little sesame oil. Sprinkle salt and pour lemon juice over them before packing it all up.

8. Healthy Pasta!

 Cook the pasta in boiling water for about 11 minutes, stir in the pesto and leave to cool. Once it’s cool, stir through the hung curd and your little one’s favourite vegetables along with some Italian seasoning. Mix it well and voila!

 Takeaway

 There you have it: 8 new lunch box ideas to get your school year to a great start. Mamas, you’ve got this!

If you want to learn more healthy recipes for your kids, you must consult Kanupriya Khanna who is a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in child nutrition. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

The Paleo Diet – everything you need to know

What exactly is the Paleolithic diet?

It’s also known as the “caveman” diet. When you follow this plan, you are attempting to consume what humans consumed during the Paleolithic era, which began approximately 2.6 million years ago.

You’ll eat foods that our forefathers might have hunted, fished, and gathered, and you’ll avoid foods that weren’t common before farming. You will also drink plenty of water and strive to be physically active every day.

Foods You Can Eat On The Paleo Diet

It has been observed that what people ate during the Paleolithic era depended on where they lived, there is no single detailed meal plan you will follow.

In general, you can eat the following foods;

● Locally grown fruits

● Vegetables

● Nuts

● Seeds

● Fish

This results in a diet that is high in protein and fibre, moderate in fat, and low in carbohydrates.

Foods You Should Avoid On The Paleo Diet

You should avoid dairy products as well as cereal grains such as wheat and oats. But that isn’t all. You must avoid potatoes and legumes such as beans, peanuts, and peas. Refined sugar, salt, and highly processed foods are also prohibited.

What Is The Paleo Diet Meal Plan

There is no one “right” way to eat for everyone, and paleolithic humans thrived on a variety of diets based on what was available at the time and where they lived in the world.

Some ate a low-carb diet rich in animal foods, while others ate a high-carb diet rich in plant foods.

Consider this a general guideline rather than a rule of thumb. All of this can be tailored to your specific needs and preferences.

What Should You Drink?

When it comes to hydration, water should always be your first choice. The drinks listed below aren’t exactly paleo, but most people drink them anyway:

● Tea – Green Tea is a very healthy beverage that is high in antioxidants and other beneficial compounds. This tea is preferred while following the paleo diet.

Paleo Snacks You Can Munch on!

There is no need to eat more than three meals per day, but if you get hungry, here are some simple and easily portable paleo snacks:

● Carrots – Carrots are crunchy, nutrient-dense, and inexpensive: they make excellent snacks but can also be dressed up for a fancy side dish.

● Eggs (hard-boiled) – Eggs are permitted because they contain a lot of protein, B vitamins, minerals, and antioxidants. They are also inexpensive and simple to prepare. Buy “organic” and “cage-free” eggs to get more omega-3s than eggs from cage-raised chickens.

● Fruits & Vegetables – The health benefits of fruits and vegetables are widely acknowledged. They’re high in vitamins, minerals, fibre, and antioxidants. The only caveat for paleo dieters is that some vegetables (e.g., potatoes) are starchy, and some fruits are higher in sugar (e.g., bananas).

● Nuts – Nuts and seeds are high in good fats, fibre, and protein. They also foraged in prehistoric times, so you can fill your cart with them. Remember that peanuts are not paleo because they are technically legumes.

Takeaway

Diets of Paleolithic humans varied according to availability and location. The paleo diet is based on the principle of eating whole foods and avoiding processed foods. You don’t have to be all-or-nothing with your approach if you’re interested in the paleo diet.

Consider adopting some paleo eating patterns and avoiding those that don’t work for you. For example, try eating more fruits and vegetables and reducing your intake of added sugars. If you’re unsure about grains or dairy, consult Dr. Kanupriya Khanna to find out what’s best for your body.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in child nutrition, can provide expert advice. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Hypothyroidism and Weight-Loss

Hypothyroidism and Weight-Loss

Hypothyroidism is an endocrine disease in which the thyroid gland produces insufficient thyroid hormone. It can produce a variety of symptoms, including fatigue, a decreased capacity to handle cold, reproductive issues, and weight gain.

Yes, even with hypothyroidism, weight loss is feasible, but it takes a suitable approach. The strategy entails a thorough examination of your hormones, including those not produced by your thyroid, as well as persistent adherence to a healthy diet.

Consider the following dietary suggestions to lose weight while treating hypothyroidism:

Foods to stay away from

• Caffeine, processed carbs, and a sugary diet

Low amounts of inflammation in your body might be triggered by such foods, resulting in oxidative stress.

Reduced or even complete elimination of these substances may help to relieve stress on an underactive thyroid and reduce inflammation.

• Foods containing genetically modified organisms (GMOs) and energy bars

Energy bars contain preservatives, additives, and chemicals that may disrupt the delicate neurohormonal balance that regulates homeostasis (the body’s internal environment).

• Cutting back on gluten-containing foods, such as wheat, rye, and oats may help lower antibody levels in patients with Hashimoto’s thyroiditis (where the body creates antibodies to assault the thyroid).
• Soy

Thyroid hormone production is known to be hampered by increased intake of soy in the form of milk, curd, or tofu. Small quantities consumed infrequently are ok.

• Cruciferous veggies are cruciferous vegetables.

Although high in nutrients (cabbage, broccoli, kale, etc.), these foods can interfere with thyroid hormone production on some level, particularly if ingested raw or in large quantities.

You can eat these vegetables after cooking them but in small amounts. Also avoid eating them within 3-4 hours of your thyroid medication, as they can interfere with the effect of the medication.

Foods to include

• Whole-grain-based carbohydrates and non-starchy vegetables

They provide energy and the feeling of fullness.

They do not trigger inflammation or autoimmune responses.

• Protein-rich foods

Includes fish, legumes, eggs, quinoa, nuts.

These help build your muscle mass and combat muscle weakness brought on by hypothyroidism.

• Healthy fat foods

Oily fish, flaxseeds, extra virgin olive oil, and avocados will help balance your lipid levels, which may run askew in the case of long-standing hypothyroidism.

• Consume enough nutrients

Having an inadequate supply of nutrients can worsen thyroid symptoms because the immune system may be compromised.

Three nutrients (selenium, zinc, and iodine) support your thyroid function, so ensure your diet plan includes enough selenium and zinc, which can come from nuts, fruits, and whole grains.

• Reintroduce healthy bacteria

Probiotics can help rebalance your gut microbiome.

An imbalanced gut microbiome (dysbiosis) is often touted as a reason for metabolic imbalances, including thyroid and polycystic ovarian disease (PCOD).

To lose weight, you should also start an exercise routine.

Additionally, strict adherence to an exercise regimen as well as healthy eating habits is required. However, don’t expect to lose a lot of weight in a short period of time.

Resistance training, such as lifting weights, bars, and dumbbells, can help people with hypothyroidism. These workouts aid in the development of muscle mass, the maintenance of bone mass, and the enhancement of metabolism.

If you require expert assistance, Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of experience in women’s health and nutrition can be contacted. If you need dietary guidance for the same, she is one of the best dietitians in Delhi.

Also Read: Importance of Nutrition in Autoimmune disorders

Importance of Nutrition in Autoimmune disorders

Your body’s immune response is a wonderful defence mechanism when everything goes well, guarding you from outside invaders, damage, and illness through a complicated communication system between your cells and the chemical signals they create. This communication is clear and specific in a healthy immune system; the body can recognise the difference between a stranger and itself. The immune response is faulty in autoimmune disease, and the communication mechanism breaks down. The immune system of the body targets its own tissues. Either the immune system can’t tell the difference between body tissues and foreign cells and attacks itself, or it can’t control the degree of the immune reaction. Regardless, the effect is tissue damage and the onset of an autoimmune disease.

Autoimmunity is the second leading cause of chronic illness. Women account for about 75% of these occurrences, with the majority of them occurring during reproductive years.

Analgesics and nonsteroidal anti-inflammatory medications, corticosteroids are common therapy agents that might produce nausea and vomiting, stomach pains, mouth sores, and a loss of appetite. In addition, several autoimmune illnesses can cause changes in energy and protein metabolism, resulting in muscle loss and wasting.

Controlling pain and inflammation, reducing disease progression, and bolstering the immune system are all common goals in the dietary therapy of autoimmune illnesses.

Let in the Sunshine Vitamin, Vitamin D

Perhaps the most intriguing area of nutrition research involves vitamin D. For decades, researchers have noticed a relationship between sunlight exposure, vitamin D intake and autoimmune disease risk. Some studies have found that people with autoimmune diseases such as multiple sclerosis are more likely to have lower levels of vitamin D than other people. Many autoimmune diseases are more common if you live further from the equator. This is true for both multiple sclerosis and type 1 diabetes and also for lupus.

Omega-3 Fatty Acids Have a Lot of Power

According to a 2002 analysis published in the Journal of the American College of Nutrition, omega-3 fatty acids, particularly those from fish oil—EPA and DHA—have powerful immunomodulatory properties. Because of their anti-inflammatory characteristics, they’ve been researched in disorders such arthritis, Crohn’s disease, lupus erythematosus, multiple sclerosis, and rheumatoid arthritis, with promising results.

Consumption of Anti-Inflammatory Foods

An anti-inflammatory, antioxidant eating plan aiming at reducing inflammation and oxidative stress while also fostering a healthy immunological balance is one method that has shown a lot of promise. We already know that inflammation is linked to autoimmune illness, but don’t overlook the importance of oxidative stress. An increase in the formation of free radicals occurs during an immunological response, which can lead to oxidative stress—a condition characterised by a disruption in the normal equilibrium between pro-oxidants and antioxidants that causes cellular damage. In reality, free radical damage is connected to much of the damage in autoimmune illness. In autoimmune disease, studies have shown that oxidative stress and low antioxidant activity occur. Vitamin E, an antioxidant, is in short supply.

Diets high in refined carbohydrates, sugar, saturated fats, and trans fats, but deficient in fruits, vegetables, whole grains, and omega-3 fatty acids, appear to activate the inflammatory response, according to researchers. It is negated by a diet rich in whole foods, including healthy carbohydrates, lipids, and protein sources.

There’s benefit in promoting a diet that’s high in whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds; high in healthy fat sources like extra-virgin olive oil, avocado, nuts, and fish; and moderately includes foods like tea, dark chocolate, spices and herbs.

Kanupriya Khanna, a senior Consultant Nutritionist and Dietitian with over 18 years of experience in nutrition can help. She is titled as one of the best dietitians in Delhi.

Also Read : Tantrums at the Table: How to Handle Challenging Behaviors at Mealtimes

How To Get Rid of Sugar Cravings?

Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables, which have fiber and nutrients your body needs.

Sweet is the first taste humans prefer from birth. Carbohydrates stimulate the release of the feel-good brain chemical serotonin. The taste of sugar also releases endorphins that calm and relax us, and offer a natural “high”.

Sweets just taste good, too. And that preference gets reinforced when you reward yourself with sweet treats, which can make you crave it even more. With all that going for it, why wouldn’t we crave sugar?

The problem comes not when we indulge in a sweet treat now and then, but when we overdo it. That’s easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces.

Is All Sugar Created Equal?

As you could have guessed, not all sugar is created equal. This is because the simplicity of the structure of a sugar molecule determines how quickly it is broken down. Sugar is metabolized at different rates and we feel very different if we break it down too quickly.

What happens when we eat a big bowl of white pasta? We feel extremely full at first and then exhausted because our body is trying to utilize the sugar in the bloodstream and turn it into fuel.

Have you ever felt exhausted from eating an apple? Probably not.

How to Stop Sugar Cravings:

If you’re craving sugar, here are some ways to tame those cravings.

1. Give in a little.Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold.
2. Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. “I like combining the craving food with a healthful one,”. “I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips.” You’ll soothe your craving and get healthy nutrients from those good-for-you foods.
3. Reach for fruit.Keep fruit handy for when sugar cravings hit. You’ll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits.
4. Choose quality over quantity.“If you need a sugar splurge, pick a wonderful, decadent sugary food,”. But keep it small. For example, choose a small dark chocolate instead of a king-sized candy bar, then “savor every bite — slowly,”. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options.”
5. Pair natural sugar with protein and heart healthy fat.If you’re going to have an apple, cut it up with some heart healthy fat like peanut butter. This slows the breakdown of sugar and keeps you satisfied longer.
6. Hold-off for 15-20 minuteswhen sugar cravings hit – They come on suddenly, they’re very overwhelming and typically short lived. Distract yourself. If you must consume something, drink water but get out of the kitchen. Ask yourself am “I really hungry or am I just craving sweets?
7. Reward yourselffor successfully managing sugar cravings. Your reward could be large or small. Remember why you’re working on it and then reward yourself for each successful step.
8. Think about your drink. Sugar-sweetened beverages contribute to the greatest source of added sugars in the diet and are completely empty calories. The body doesn’t seem to recognize calories very well when they’re delivered in liquids; you don’t feel as full.

It can be tricky to tell whether or not you are making progress or getting worse, because everyone has different symptoms. The good news is, we can help!

Kanupriya Khanna, a Senior Consultant Nutritionist, Dietitian with over 18 years of experience in nutrition, can provide expert advice. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Dietary Influence on Insulin sensitivity

Covid 19- Foods to eat as per your age
Our bodies’ nutritional requirements depend on our age. Babies, children, teenagers, adults, senior citizens, pregnant and breastfeeding women all have unique needs.
Read this article to know what foods to include if you’re covid positive, according to your age.

Pregnant and Breastfeeding Women
Nutrition recommendations for pregnant women remain unchanged during COVID-19.
-Eat atleast three main meals, with one nutritious snack (in first trimester) and two nutritious snacks in the second and third trimester.
-Each meal must comprise one item from energy giving foods (cereals), body building (pulses and legumes, nuts, milk and milk products, eggs, meat, fish and poultry) and vegetables and fruits.
-Continue daily dose of micronutrient supplements (iron and calcium)
-Stay hydrated (Drink at least 8-10 glasses of water or fluids per day).
-Take rest during the day
-Remain physically active if allowed and able.
-No food can be designated as a super food to prevent or cure CoVID. Although several foods rich in antioxidant nutrients boost immunity. These include:
1) Dark green leafy vegetables amaranth leaves, fenugreek leaves spinach etc.
2) Vitamin C rich foods lemon, amaranth leaves, orange, melon, gooseberries, etc.
3) Yellow-orange fruits & vegetables like carrot, papaya, mango, etc.
4) Nuts almonds, walnuts, safflower seeds, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds, etc.
5) Millets bajra, ragi, jowar etc.
6) Whole pulses and legumes
7) Herbs, spices and condiments garlic, ginger, black pepper, turmeric, cloves, basil/Tulsi

Kids and Teens
If you have a teenager or a young child, here are 5 foods to include to ensure proper nutrition and immunity.
Fruits and vegetables – A diet rich in fruits and vegetables is recommended for children of all age groups. Adding as much colour to their diets, in the form of fruits and vegetables is recommended.
Protein-rich foods – Proteins are known as the building blocks of life. It is, therefore, very vital that you include protein in your child’s diet. Rich sources of protein include fish, lean meats, and eggs. Vegetarian sources include legumes, beans, lentils, and soy.
Iron-rich foods – Iron is an important nutrient, especially for boosting immunity. Include iron-rich foods such as leafy green vegetables, etc.
Vitamin-rich foods – Vitamin C and vitamin D are being touted as the heroes against the novel coronavirus infection. Both nutrients are known to boost immunity and improve the disease-fighting capabilities of the body. Citrus fruits such as oranges, lemon, and Kiwi, are rich in vitamin C, while vitamin D can be obtained from dairy products and some fish sources such as salmon.

Adults

• Make sure you drink plenty of water.
• Limit your saturated fat intake and keep an eye on your total fat intake.
• Low-salt foods should be preferred.
• Sugars and meals with added sugars should be consumed in moderation.

1.it’s important to ensure you are getting plenty of fruit and vegetables in your diet.
Whenever it is possible to get hold of fresh produce, do so. As well as being eaten fresh, fruits and vegetables can be frozen where possible and will retain most of their nutrients and flavor. Using fresh vegetables to cook large batches of soups, stews or other dishes will make them last longer and provide meal options for a few days. These can also be frozen where possible and then quickly reheated.

2.Dried goods like dried beans, pulses and grains such as lentils, split peas, rice, couscous or quinoa are nutritious options that are tasty, affordable and filling. Oats cooked with milk can serve as an excellent breakfast option.

3. Build up a stock of healthy snacks. Opt for healthier options like nuts, cheese, yoghurt, chopped or dried fruits, boiled eggs, or other easily available healthy options.

Old people
Healthy eating is just as important for older folks specially during Covid19 as it is for everyone else, and dining should be a fun and social activity that we can look forward to.
1: Choose foods that are high in fibre, such as fruits, vegetables, legumes and wholegrain varieties of bread and cereals, to encourage good bowel health.
2: Be sure to eat protein-rich foods such as meat, fish, poultry, eggs, soybeans and nuts.
3: Enjoy foods high in calcium such as low-fat milk, cheese, custard and yoghurt to help.
4: If you are mostly confined indoors and don’t get much exposure to sunlight, you should take Vitamin D supplements.

Contact Kanupriya Khanna, a Sr. Consultant Nutritionist & Child Nutrition Specialist in Delhi, with over 18 years of experience in this field, if you need expert advice on nutrition.

Also Read:- YOUR DIET & BREASTMILK: IS THERE A LINK?

Your Diet & Breastmilk: Is There a Link?
Does what I eat have an impact on the quality of my breast milk?
Is there anything I can’t eat if I’m nursing?
Is there anything I should consume on a daily basis while breastfeeding?
Is it necessary for me to take supplements while breastfeeding?
These are just a few of the questions that may be running through your mind while you consider nursing. It’s all too easy to feel overwhelmed! Let’s look into all of this and more to put your mind at ease and give you confidence in your food choices while also nourishing your child.

What effect does the food I eat have on the amount of breast milk I produce?
To begin with, there is no such thing as a “perfect diet,” but we do know that some foods are higher in nutrients than others. While it’s important to meet your nutritional needs after giving birth, the quality of the breast milk you make is not necessarily affected by your food choices. They have a higher impact on the amount of breastmilk you make, therefore we pay more attention to diet choices for supply issues rather than nutrition issues.
The composition of breastmilk is unaffected by the amount of carbs, protein, or fat consumed by a woman. This means that regardless of your diet, the percentage of calories from carbohydrates, protein, and fat will remain constant. However, the type of fat a mother consumes has an impact on the amount of breast milk she produces.
When you increase your intake of omega 3 fatty acids, especially from fatty fish and seaweed, your breastmilk will have more of these healthy fats too. This is important because DHA, one type of omega 3 fatty acids, is essential for brain and eye growth and development. Generally, a lack of sufficient calories, protein, vitamins, and minerals in a mother’s diet decreases the quantity of breastmilk produced, but not the quality of the breast milk. Even if your diet lacks certain vitamins and minerals in the diet, your breastmilk will usually meet your baby’s needs. Any exceptions to this would be due to long term deficiency- most commonly in vitamins B6, B12, vitamin A and D

Six Ways to Increase Breastmilk Supply (with a couple delectable recipes!)
There are six major factors to consider if supply is an issue. Hydration, energy consumption, rest, stress, food selection, and feed frequency are all factors to consider.
1. Keep yourself hydrated. Drink water before and after each breastfeed, and keep a bottle next to your bed. If plain water bores you, try mixing it with sliced melons, limes, cucumber, and pineapple.
2. Keep yourself nourished. While breastfeeding can help new women lose some of their pregnancy weight, it is not the time to go on a calorie-restricted diet. Calorie restriction has little effect on the composition of breastmilk, although it might create frustration for both you and your baby if your supply drops.
3. Eat a snack or a small meal every 2-3 hours to ensure that you get enough calories and nutrients to generate adequate milk for your baby.
• Include oats, dates, fennel, fenugreek, and spinach in your daily diet.
• Breakfast ideas include overnight oats and oatmeal.
• Make almond butter date boats and energy bites a regular snack in your house.
• In the afternoon, have a cup of fenugreek tea.
• Fennel can be used in soups, roasted vegetables, and salads. A salad with fennel, radicchio, and grapefruit is delicious.
4. Take a break. It is crucial to prioritise rest/sleep over other demands at times. And, if you are able, accept assistance with home tasks such as laundry, dishwashing, and meal preparation.
5. Feedings on a regular basis. Breastmilk supply is determined by “supply and demand.” If you feed your infant more frequently, your body will respond by producing more milk.
6. Make time for yourself. Taking time for yoga, walks, reading, meditation, and deep breathing can all assist to increase breast milk supply. This may seem impossible, but even 2 minutes of deep breathing or a 10-minute walk will drastically reduce your stress levels.
The Bottom Line?
Prioritise diet, hydration, and self-care to ensure that you can offer appropriate sustenance for both your baby and yourself. But there’s no need to add stress or strive for perfection when it comes to breastfeeding or any other element of motherhood!

Also Read:- HEALTH ADVANTAGES OF QUINOA