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Tag: vital nutrients

How to Breast Feed a Baby 

How to Breast Feed a Baby by Famhealth

Mother’s milk is perfect and uniquely made for the growing baby’s needs. Giving Mothers milk makes a big difference to both baby and mothers health.

Good for the mother:

  • Helps womb (uterus) come back normal size and reduces bleeding.
  • It naturally uses up about 500 extra calories a day so mums who breast-feed often find it easier to lose their pregnancy weight.
  • It reduces the risk of breast and ovarian cancer.
  • Breast-feeding acts as a natural family planning method.
  • It saves money – formula feeding can cost.

Good for the baby:

  • All Nutrients required for the first six months, Easy digestion.
  • Helps baby pass motion easily.
  • Provides immunity.
  • Readily available, usually sterile. No danger of allergy
  • More convenient, requiring no preparation and costs nothing.
  • Reduces chances of getting some illnesses later in life .
  • Make you closer with your baby.
  • Formula milk is made from cow’s milk and other ingredients: So does not help protect baby from illness and diseases.

First Feed:

  •  A healthy baby has put to the breast half an hr to 1 hr following normal delivery.
  •  Following caesarean delivery, a period of 2 to 3 hrs may be sufficient for the mother to breast feed the baby.

Getting ready for Feeding:

  • You should clean the nipples and breast with cotton soaked in warm water.
  • Wash your hands prior to breast-feeding.
  • You and baby should be in a comfortable position during breast-feeding.

What can provide comfortable environment during feed?

  • You can sit on a chair or bed with back supported so that you will feels comfortable.
  • You could raise the feet or knees, if you needs to but should not bend over the baby.

How you should hold the baby?

  • Wrap the baby in a wrapper.
  •  Support the neck, shoulders and back.
  •  You should hold the baby close to you.
  •  He should be able to tilt his head back easily.
  •  Make sure baby’s head and body in a straight line.
  • If not, the baby might not be able to swallow easily.
  • Hold the baby’s whole body closes with his nose level with the nipple.
  • Baby needs to get a big mouthful of breast from underneath the nipple.
  • Placing your baby with his nose level with your nipple will allow him to reach up and attach to the breast well.
  • Let the baby’s head tip back a little so that his top lip can brush against your nipple. This should help the baby to make a wide-open mouth.
  • When the baby’s mouth opens wide, his chin is able to touch the breast first, with his head tipped back so that his tongue can reach as much breast as possible.
  • With his chin firmly touching and his nose clear, his mouth is wide open and there will be much more of the darker skin visible above the top lip than below his bottom lip. The baby’s cheeks will look full and rounded as they feed.

Nipple feeding is wrong:

  • When the baby isn’t correctly attached and just sucks the nipple, you feel feeding is painful, the nipples can get damaged, and the baby won’t be able to get enough milk.
  • Baby will not be satisfied
  • Milk production reduces
  • Cracked nipples may happen.
  • If baby is not attached correctly, stop avoids pulling him off your breast. Instead, break the attachment by inserting your little finger into the corner of her mouth, between her gums. Gently take her off the breast. Then make the latching perfect and start feeding.

How to make the baby burp

  • When babies suckle they swallow air, which can make them uncomfortable.
  • Burping is a process by which you can help a baby bring this air up and feel comfortable.
  • First spread a cloth (burp cloth) on your shoulder
  • Hold the baby on your shoulder or chest and rub its back
  • You can also or rub baby’s back while the baby sits or lies on your lap.
  • These positions will also help comfort a restless baby or a baby that cries more than usual.

Usually you will hear a burp noise.It is normal for babies to bring up some fluids when they burp.

If you put the baby to sleep without burping   they may vomit and that may enter the lungs causing difficulty in breathing.

To read more on Baby care, click on the link below,

New Born

Healthy food in winters

Root vegetables like beets, carrots and turnips grow in plenty during winter season. Carrots are rich in beta-carotene that has exceptional health benefits to your body. Vitamin C helps can help in boosting your immunity and vitamin A is good for eye health.

Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc (important for proper immune function) and soluble fiber. Having an oatmeal breakfast with nuts provides you with essential nutrients and energy during winters.

Mixed vegetable or chicken soup is winter’s perfect food. But soup with minimal amount of cream and salt is more beneficial. Pair your soup with a side of 100 percent whole grain crackers. Homemade soups are the best as they are low in calories and are full of essential micronutrients that are good for health.

Cold and flu are common in winters, to prevent risk eat lots of cruciferous vegetables that boosts your defense system in winters. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. Try to buy and consume fresh broccoli and cauliflower.

Fish like salmon or tuna are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources containing high amounts of Vitamin D are more essential for daily intake. Vitamin D deficiency is associated with impaired growth, weakening of the bones and even the risk of heart disease. So having fish has great effects on our body during winters.

5 Essential Nutrients for Healthy Growth in Children

1. Proteins

Proteins help your child in building new body cells, breaking down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein are meat, poultry, fish, eggs, nuts, beans, and dairy products.

2. Carbohydrates

Carbohydrates are as essential for your child as any other food. The body use fats and proteins for building and repairing tissues. Foods that contain high levels of carbohydrates include breads, cereals, rice, pasta and potatoes.

3. Fats

Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include whole-milk dairy products, cooking oils, meat, and fish.

4. Calcium

Calcium is essential in helping to build a child’s healthy bones and teeth. It’s also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include milk, cheeses, yogurt, ice cream and egg yolks.

5. Iron

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include red meats, liver and poultry. Folate deficiency can cause anemia in children. Foods that contain high levels of folate include whole-grain cereals, lentils and spinach.

Food for healthy teeth

Proteins are vital for the formation and maintenance of the tooth structure. Proteins also protect the lining of your mouth. Some of the good sources of proteins that are easily available are soy, eggs, beans, poultry, seafood and dairy products.

Calcium and phosphorus are the building blocks of teeth and a rich supply of these nutrients protect the teeth against tooth damage. Some foods which supply high amounts of calcium and phosphorous are milk and milk products, seafood, tofu, almonds, green leafy vegetables, legumes and broccoli. Cheese is exceptionally high in calcium.

Vitamin D is a vital mineral that helps in calcium absorption. Sunlight is the richest source of Vitamin D. Other readily available sources of vitamin D are milk, fish, eggs, and cod liver oil.

Potassium is an essential trace mineral that helps in blood clotting, especially when gums bleed after an injury. Some good sources of potassium are fresh fruits and vegetables. You can also find high amounts of potassium in cooked spinach, cooked broccoli, potatoes and sweet potatoes.

Did you know fluoride is a great mineral that prevents the tooth against cavities and also promotes the absorption of calcium in the body. Tap water is a source of fluoride and other sources rich in fluoride are black tea and seafood.

Foods to stay healthy by Famhealth

Cereals are rich source of calcium, iron, and vitamin B. A cereal, which is coarser and grainier, is considered more healthy and nutritious. Experts say that a good cereal meal provides you with essential nutrients like carbohydrates, fats and proteins.

Eat lots of fruits and vegetables- Eating lots of fresh fruits and vegetables are rich in fiber and essential micronutrients.  Do you know the more colorful the fruits, denser the nutrient. Eating five portions of a variety of fruit and vegetables is considered good for health.

To stay healthy, we need some fats in our diet; however consuming a fatty diet is harmful to our body. Experts suggest that the limited intake of saturated fat rich food items like ghee, butter, coconut oil etc. minimizes the risk of heart diseases and high blood cholesterol levels.

It is said that drinking about 8- 10 liters of water every day keeps the body hydrated. However; during summers or if you have an active lifestyle it is good to drink more water. Soft and fizzy drinks that are high in added sugar cannot replace the good benefits of water.

Experts say that exercise is the cornerstone of healthy living. Performing a 30 to 45 min daily exercise and sports like swimming, aerobics, power yoga etc. has shown good effects on our body.

Does Your Daily Diet Contain These 5 Essential Micronutrients?

Essential Micronutrients by Famhealth

1. Folate  


Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.


2. Iron


Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.


3. Magnesium


Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.


4. Vitamin A


Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.


5. Vitamin D


The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.

FOOD INDISCIPLINE

The Importance And Essentials
Of Healthy Diet

Good nutrition is extremely important as it is the fuel that
keeps the body healthy. Good food discipline includes not just eating the
right kind of food but also at the right time. It also includes good
habits with regard to buying, cleaning and storing food, correct
preparation of food to maximize the health benefits. A big part of
food discipline is avoiding foods that harm the body, like preserved
foods which have added salt and preservatives. Avoiding addicting
substances like alcohol is also a part of good food discipline.

FOOD INDISCIPLINE

Why is it important to have a healthy diet?

  • A well balanced diet can help in preventing obesity, reduce diseases like arthritis, heart diseases, type two diabetes, certain cancers and also prevent mood swings.
  • Our diet also provides certain vital nutrients likevitamins and minerals which are required in small quantities for good health.Lack of minerals like iron can cause anaemia. Lack of vitamins can cause diseases like night blindness, weakness of bones, bleeding problems and nerve pains.

What are the essentials of a good diet?

  • A good diet should provide energy in the form of calories. These depend on lifestyle and gender. Most women need between 1500-2000 Kcal per day and men might require 2500-3500 Kcal per day.
  • A well balanced diet should consist of protein (meat, eggs, legumes), carbohydrates (bread, cereal, potato), fats (oils, butter) as well as minerals (milk, meat, green leafy vegetables), vitamins (fruits, vegetables, meat, eggs) and water.

How can I prevent food indiscipline?

Keeping in mind some simple lifestyle habits can help in avoiding food indiscipline.

  • Avoid temptation- Avoid keeping junk food like chips and colas at home. That way, even if temptation strikes, you’ll be forced to choose healthier options like fresh fruits and salads.
  • Stock up on fresh produce and cook from scratch at home- Making food from scratch at home and carrying the same as lunch to office or school helps to develop the taste of fresh food. It is also healthier as you can avoid harmful preservatives in tinned and canned foods, like nitrates and excess salt.
  • Keep water at hand- Many a time, we mistake thirst for hunger pangs or food cravings. Keeping a glass of water handy can help us remember to keep sipping through the day.
  • Avoid excess dieting- Many people indulge in crash dieting or avoid food groups. This can be unhealthy in the long run. It’s best to have a balanced diet with all food groups in moderation. One can avoid fried foods and keep a check on portion sizes to control weight.
  • Healthy plating- A healthy plate should have protein like meat, fish, eggs or pulses on one fourth, one fourth should have whole grains and the balance should have healthy salads with low calorie dressings like olive oil or lemon.
  • Keep one meal as a cheat meal every week- This helps to prevent bingeing through the week.
  • Shop healthy- It’s always better to avoid food shopping if you’re hungry- you’ll be more likely to buy unhealthy foods. Plan your meals in advance, make a grocery list and shop accordingly. This way you’ll always have the ingredients for healthy meals at hand and there will be enough variety to avoid boredom
  • Use technology- There are many smart devices that can help to make food tastier and healthier. From air fryers to popcorn makers, technology can help in preparing healthy, delicious meals.
  • Indulge in healthy snacking- The urge to snack between meals is commonly seen in children. Keep carrot sticks, fruits and popcorn along with lemonade ready to avoid unhealthy snacking.
  • Eating out- To avoid bingeing at parties and while eating out, have a light snack, like soup or a salad, before attending the event. Opt for roasted and grilled food along with healthy salads and choose fruits for dessert.
  • Correct storage of food is also important. It’s always advisable to refrigerate perishables like milk, eggs and freeze meats as these can otherwise transmit bacteria that cause food poisoning.

Source

https://www.webmd.com/children/kids-healthy-eating-habits

https://www.livestrong.com/article/545644-self-discipline-in-eating-and-exercising

https://www.medscape.com