Prioritizing Women’s Health!

Women always represent the cornerstone of a family’s overall health. Thus, their well-being plays a key role in ensuring the health, safety and security of their family. Down the road, do they really take care of their own health? Most of the time the answer would be a resounding NO!

Despite increasing awareness, women’s health remains one of the most neglected issues.

For the year 2023, International Women’s Day works on the theme DIGIT ALL – EMPOWER WOMEN FOLK IN INNOVATION AND TECHNOLOGY BY ALL MEANS.

As nutritionists, it becomes our utmost responsibility to promote & educate each woman on health and also to advise on healthy food choices. The goal is to reinforce specific nutrition–related practices or behaviors to change bad habits and contribute to good health.

LET’S EDUCATE WOMEN ON

• D – DIVERSIFIED
• I – INCLUSION OF
• G – GUT FRIENDLY
• I – ITEMS (FOOD)
• T – TIMELY MANAGEMENT
• A – AVOID PROCESSED FOOD
• L – LESS SALT
• L – LESS SUGAR

THE THREE KEYS TO OPTIMAL NUTRITION ARE BALANCE, QUALITY AND TIMING.

Five essential nutrients to maximize your health are:

• CARBOHYDRATES – A COMPLEX MASTER
• PROTEIN – THE VERSATILE COMPONENT
• FATS – PLAY BOTH A GOOD AND BAD ROLE
• VITAMINS AND MINERALS – A CATALYST
• Fibre – the silent hero
• WATER – THE BASE

All the above are found in one superfood in abundance – the “MIGHTY MILLETS”. THE YEAR 2023 is the International Year of Millets, and the 3As are availability, accessibility and affordability.

India is the global hub of millets and the United Nations General Assembly has given its recognition of this.

Facts About Millets

• Millets are traditional super foods which are now getting more importance on our plates. They are abundant in both macro and micro nutrients.
• They are completely vegan, plant–based, hypo-allergic, gluten-free and organic with less pesticides.
• Millets are rich in fibre which contribute to long-term satiety; they control hunger pangs and slow down sugar release and food break down.
• The uglier the millets, the healthier they are. So, go for unpolished grains.
• Soak, ferment or germinate millets before consumption because it neutralizes the phytates in them and aids in better absorption.
• Soaking enriches the bio-availability of vitamins, minerals, carbohydrates and proteins and also enhances digestibility.
• Consume in moderation – portion control is the main focus. High content of fibre makes it difficult for digestion for those with gut syndrome. Consult your dietician for customized plan.
• Millets need to be sprouted, roasted or fermented before consumption for persons having hypothyroidism since it is goitrogenic.
• Millets can be introduced to all age groups in the form of all food items but the frequency needs to be monitored. Therefore, customization is important.
• Millets are high in fibre, so more consumption leads to constipation. Adequate hydration is important.

MIGHTY WOMAN, MIRACLE MILLET – HIPPOCRATES RIGHTLY SAID “LET THY KITCHEN BE THE APOTHECARY, AND LET FOODS BE THY MEDICINE.” YES, PANTRY BECOMES YOUR FIRST LINE OF DEFENSE.

Millet (Thinai) Apple Milk Shake

Ingredients

• Apple, peeled and cut – 100 grams
• Coconut – 50 grams
• Soaked thinai – 25 grams
• Soaked deskinned almonds – 5
• Cardamom powder (optional) – a pinch

Method of Preparation

• Wash the soaked thinai well and pressure cook it nicely.
• To a blender, add cut apples, almonds, coconut and thinai. Blend well.
• Serve chilled. Addition of cardamom powder is optional.
• Calories: 206 kcal
• Protein: 8 grams
• Portion size: 2 persons
• Preferably consumed as snack

Benefits:

• A good replacement for snack as it has a combination of fruit and millet
• Rich in soluble and insoluble fibre
• Easily digestible
• Rich in minerals and a good source of beta-carotene