pregnancy food

Aata Ladoo, a traditional Indian sweet made from whole wheat flour (Atta), is considered a safe and an extremely favourable snack during as well as after pregnancy. During pregnancy it is advised to intake Aata Ladoo’s in moderate amounts as prescribed by the Gynecologists as it depends on individual nutritional status and health conditions. Whereas post-pregnancy, it is advised to intake these Ladoo’s in good amount as it helps in producing nutritionally viable breast milk as it is often enriched with nutritionally sound ingredients like ghee, Khand, jaggery or sugar, and variety of nuts and seeds, which further enhance their nutritional value.

AATA LADDOO RECIPE

METHOD

• In a Wok / Kadhai, heat Desi Ghee.
• Add to it, wheat flour, on light flame, stir it with ghee continuously till it turns golden brown. Once, golden brown, take it off flame and let it cool
• Simultaneously on another pan, dry roast gond katira and Foxnut/makhana. Heat gond till it swells and becomes crystal white, take it off flame and grind to a fine powder together with foxnuts.
• In the same pan, dry roast all the nuts. you can either grind or fine chop them.
• To the cooled golden-brown roasted Wheat flour, add all the above ingredients, add chopped resins, desiccated coconut and cardamom powder. Mix thoroughly.
• To this add Ground Sugar/Khand/Jaggery/date syrup, little by little and taste it till it matches the desired sweetness.
• Leave this mixture at room temperature and then roll them into small ball shapes between your palms. In case the Ladoo’s do not hold their shape, add a little ghee, to help them bind well.
• Put them in a flat plate one after the other and refrigerate them in the fridge for 1-2 hours (to help them hold their shape).
• Later store them in an airtight container and enjoy the healthy nutritious Ladoo’s.

HEALTH BENIFITS OF DRIED & ROASTED NUTS

Almonds

• Nutrient Powerhouse: Almonds are extremely rich in essential nutrients like Vitamin E, magnesium, calcium, iron, and folate and healthy natural oils. These support fetal development and boost maternal health. In hot weather, soak them overnight and then use.
• Brain and Nervous System Development: They contain omega-3 fatty acids and Vitamin E, which are vital for the fetus brain and nervous system development. Folate is crucial for preventing neural tube defects too.
• Energy and Blood Sugar Regulation: Almonds provide sustained energy due to their healthy fats and protein. Their low glycemic index helps regulate blood sugar levels, which can reduce the risk of gestational diabetes.
• Digestive Health: High in fiber, almonds can help prevent and alleviate constipation, a common issue during pregnancy.
• Bone Health: The calcium and magnesium in almonds are essential for the formation of the baby’s bones and teeth, and for maintaining the mother’s bone density.

Cashews

• Iron and Anemia Prevention: Cashews are a good source of iron, which is essential for preventing iron-deficiency anemia and supporting the production of red blood cells.
• Muscle and Nerve Function: They are rich in magnesium, a mineral that helps relieve muscle cramps and supports the nervous system.
• Brain Development: The healthy fats, including monounsaturated and polyunsaturated fats and omega-3 fatty acids. They contribute to the baby’s brain and nervous system development.
• Cell Repair and Growth: Cashews are a good source of protein, which is vital for cell building and muscle repair for both the mother and baby.
• Immunity: The antioxidants, zinc, and selenium in cashews can help strengthen the immune system.

Pistachios

• Fetal Growth: Pistachios contain protein, healthy fats, and folate, which are crucial for the growth of the baby’s tissues, muscles, and brain. Folate also helps prevent neural tube defects.
• Anemia Prevention: The combination of copper and iron in pistachios helps in the production of red blood cells, which prevents anemia.
• Blood Sugar and Pressure Regulation: Pistachios can help regulate blood sugar levels and blood pressure, reducing the risk of gestational diabetes and hypertension.
• Digestive Health: High in fiber, pistachios aid in digestion and can help prevent constipation.
• Anti-inflammatory Properties: The anti-inflammatory properties of pistachios may help alleviate joint pain and swelling.

Walnuts

• Brain Development: Walnuts are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA) and DHA, which are critical for the development of the baby’s brain and eyes.
• Stress and Sleep: The alpha-linolenic acid in walnuts can help reduce stress and promote better sleep, which is beneficial for pregnant women.
• Bone Health: Walnuts contain phosphorus and calcium, which are important for building strong bones for both the mother and baby.
• Digestive Health: The dietary fiber in walnuts helps keep the digestive system healthy and can relieve constipation.
• Cholesterol and Heart Health: Walnuts can help lower bad cholesterol (LDL) and improve heart health, which is important during pregnancy.

Raisins

• Anemia Prevention: Raisins are a good source of iron, which helps prevent iron-deficiency anemia, a common condition during pregnancy.
• Energy Boost: The natural sugars (fructose and glucose) in raisins provide a quick and natural energy boost to combat fatigue.
• Digestive Health: Rich in fiber, raisins have a laxative effect that helps with digestion and prevents constipation.
• Bone and Oral Health: They contain calcium and boron, which are beneficial for bone development and maintaining the mother’s dental health.

Gond Katira (Gum Tragacanth)

• Post-Pregnancy Recovery: In traditional practices, gond katira is often given to new mothers to help them regain strength, repair tissues, and strengthen joints after childbirth.
• Lactation: It is a natural galactagogue, meaning it can help increase breast milk production and improve its quality.
• Bone Health: Gond katira is rich in calcium and protein, which are essential for developing strong bones and preventing back pain, especially after delivery.
• Body Coolant: It has cooling properties that help regulate body temperature, which is useful during warmer weather.

Coconut

• Hydration and Electrolyte Balance: Coconut water is an excellent natural source of electrolytes like potassium, sodium, and magnesium, which helps maintain hydration and fluid balance in the body. This is especially beneficial for managing morning sickness and exhaustion.
• Digestive Health: Coconut water and coconut meat are rich in fiber, which can help prevent and relieve constipation and acid reflux.
• Fetal Nutrition: Coconut water provides essential vitamins and minerals that support the growth and development of the baby.
• Immunity: The nutrients in coconut water can help boost the immune system of both the mother and the baby.

Foxnuts/ Makhana

• Rich in Nutrients: Foxnuts are a good source of protein, fiber, calcium, iron, and magnesium. These nutrients are vital for both the mother and the developing baby.
• Aids Digestion: Pregnancy often brings digestive issues like constipation. Foxnuts are high in dietary fiber, which helps promote healthy bowel movements and can alleviate this common discomfort.
• Blood Pressure and Sugar Regulation: Foxnuts contain potassium and magnesium, which help regulate blood pressure and can be beneficial for managing pregnancy-induced hypertension. Their low glycemic index also helps in managing blood sugar levels, reducing the risk of gestational diabetes.
• Fights Fatigue: The iron and other essential minerals in foxnuts can help combat the fatigue and weakness that are common during pregnancy. They provide a quick and healthy source of energy.
• Improves Sleep: Many pregnant women experience insomnia or disturbed sleep due to hormonal changes and discomfort. Foxnuts have mild sedative properties that can help calm the nerves and promote better sleep.
• Antioxidant Properties: Foxnuts are rich in antioxidants, which help protect the body from oxidative stress and inflammation, supporting the overall health of the mother and the baby.
• Lactation Support: In traditional medicine, foxnuts are considered a natural galactagogue, meaning they can help increase the quantity and quality of breast milk. The nutrients, especially calcium, protein, and antioxidants, are beneficial for both the mother and the nursing baby.
• Postpartum Recovery: The nutrients in foxnuts can aid in postpartum recovery by helping to replenish the body’s energy stores and support tissue repair.
• Weight Management: Foxnuts are low in calories and fat but high in protein and fiber. This makes them an excellent, satisfying snack for new mothers who are looking to manage their weight after delivery. They help curb hunger pangs without contributing to excessive weight gain.
• Bone Health: The high calcium content in foxnuts is crucial for new mothers, as it helps to replenish the calcium lost during pregnancy and breastfeeding, thereby strengthening their bones and preventing issues like back pain.

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