Mother's Day is coming, why not prepare a healthy meal for your mother? It is more precious than any gift you can give. Today, I recommend several dishes for you. Let's get started!
Menopausal Mom's Healthy Meal
A menopausal mom's healthy meal should consist of low-salt and low-fat diet.
Ensure intake of high-quality protein and fresh fruits and vegetables, and increase dietary fiber intake to 20-30 grams per day.
Pay attention to include some whole grains in the staple food and increase the daily calcium requirement to 1000 milligrams.
【Red Bean and Red Date Millet Porridge】
Ingredients: 50 grams of red beans, 50 grams of millet, 3 red dates, a suitable amount of rock sugar (optional if blood sugar is high)
Instructions: Soak the red beans for 2 hours. Boil water in a pot and cook the red beans for 10 minutes. Add millet and red dates, simmer on low heat until thick, and season with rock sugar.
Benefits: Contains rich B vitamins, carotene, organic acids, and other nutrients. It nourishes blood and is suitable for menopausal moms.
Elderly Mom's Healthy Meal
Elderly moms should supplement nutrients appropriately.
Due to a decrease in basal metabolism, the daily calorie requirement of elderly moms is reduced.
The daily protein intake should be about 65 grams, and you can choose eggs, milk, soy and its products, etc.
The fat intake should account for 20%-30% of the total calories, and the consumption of meat should be moderate. It is best to use vegetable oil for cooking.
The carbohydrate intake should account for 50%-60% of the total calories.
Ensure an adequate amount of vegetables and fruits, choose some whole grains appropriately to enhance intestinal peristalsis and prevent constipation. Pay attention to supplementing calcium, iron, and vitamins in moderation.
【Minced Meat and Vegetable Porridge】
Ingredients: 50 grams of minced meat, 50 grams of baby bok choy, 25 grams of carrot, 100 grams of rice, a small amount of oil and salt
Instructions: Finely chop the baby bok choy, dice the carrot. Mix the minced meat with a small amount of water, salt, and starch.
Rinse the rice, bring it to a boil over high heat, then simmer until cooked. Add the minced meat and simmer for 10 minutes, then add the chopped baby bok choy and carrot and cook until done.
Benefits: Contains rich protein, iron, carotene, and other nutrients. The ingredients are rich, soft, and easy to digest, suitable for elderly moms.
Pregnant Mom's Healthy Meal
Pregnant moms don't need to deliberately gain weight.
During early, middle, and late pregnancy, the daily protein intake should be increased by 5 grams, 15 grams, and 20 grams, respectively. In order to lactate after childbirth, it is necessary to accumulate 3-4 kilograms of fat during pregnancy, and the fat intake should account for 20%-30% of the total calories.
Increase the intake of foods rich in calcium, iron, zinc, iodine, vitamins, and folic acid, or choose a complex nutritional supplement. However, be careful not to take excessive amounts of fat-soluble vitamins (vitamins A, D, E).
It is recommended for new dads to prepare light and refreshing meals for pregnant moms.
【Celery and Bean Sprout Salad】
Ingredients: 100 grams of celery, 50 grams of bean sprouts, a suitable amount of salt, vinegar, soy sauce, and sesame oil
Instructions: Clean all the ingredients, cut the celery into small pieces. Boil water in a pot and blanch all the ingredients.
Season with salt, vinegar, soy sauce, and a few drops of sesame oil according to taste.
Benefits: Rich in dietary fiber, vitamin C, carotene, calcium, and other nutrients. Light and low in oil, suitable for early pregnancy.
