Food & Nutrition


You know by now that I’ll be starting with an anecdote, don’t you? Well then, lean forward and read!

One time when I was visiting my parents, my Maa sneaks up on me and asks, “Whatcha doin’?” Okay! Slang usage. Nice! “Just finishing this drawing, Maa”, and she, “Why did you start this just as lunch was being served?! Now you won’t have lunch before you finish. You’ll delay your dinner. You’ll not take a nap. Then, you’ll tire easy! What if you fall ill! What if …” To this, I whim and ask her, “Did you take your morning medicines?” Eyes wide open, eyes rolling innocently, “No”, she says, and walks away to take her meds.

Mothers! An epitome of love and care for her family, but unfortunately, of carelessness when it comes to herself. How do I know this? Because that’s how my mother is. Which I am sure is not any different when it comes to your own mothers.

This Mother’s Day, let’s try to solve that, shall we?

On this occasion, I present you with the various requirements ensuring nutrition and foods that can help fulfill those needs for mothers of different age ranges. Choose your range, mug up your facts, and start paying attention to your mother!

For ages of 20 – 30 years

  • What they forget – Protein, Potassium, Calcium, Folic Acid, Omega-3 fats
  • What they should eat – Greens, Leafy veggies (Yes Maa! These are important for you too!), Nuts, Seeds, Walnuts, Prunes, Figs, Fruits such as bananas, apples, pineapples, oranges, papaya (not if pregnant), Fish, Eggs, Meat, Dairy, Beans, Breads, Cereals
  • How you can help your mothers – Diet checks, Regular health check-ups
  • What they should do – Exercise involving muscle building, weight training, cardio, Walks in the morning and/or evening

For ages of 30 – 40 years

  • What they forget – Beauty indulgences such as Spa days and treatments, Slowing down of metabolism, Bone density decreases, Intake of calcium, proteins, antioxidants, iron
  • What they should eat – Berries, Greens, Fruits such as apples, folate-rich foods such as dark green leafy vegetables, oranges and breakfast cereals, Vitamin-D and Folic Acid supplements (if pregnant), wholegrains, garlic, peppers, chilies, lemons; Lesser salt, saturated fats and sodium forms
  • How you can help your mothers – Diet checks, Regular Health check-ups, especially of heart health and blood sugar and cholesterol levels, and a good dose of anger and persistence if they don’t follow through!
  • What they should do – Ease up on household chores, Exercise such as Yoga, Power Yoga, walks, running, and light sports. Beauty indulgences such as massages, spa, and relaxation sessions

For ages of 40 – 50 years

  • What they forget – Increased tendency of weight gain and obesity, especially in the belly area; Intake of calcium, fibre, vitamin D, iron, antioxidants; Increased risk of heart ailments and bone-related illnesses such as osteoarthritis, menopausal side-effects
  • What they should eat – Brightly coloured foods and vegetables, dark chocolate, iron-rich foods such as liver and lean meat, red coloured fruits and veggies such as apples, beetroots, grapefruit, nuts and seeds, spinach, oranges, asparagus, broccoli, lentils, cereals, oatmeal, soy based products. Generally, lighter meals for dinner
  • How you can help your mothers – Pushing them to eat better, exercise and relieve themselves of unnecessary stress, hide away sweets from them, and yes, the scolding if they don’t pay attention!
  • What they should do – Consult a dietician, engage in atleast an hour of daily exercise, not overlook health symptoms, monthly health check-ups, longer sleep hours, toning and muscle development to increase metabolic rate, try to keep weight constant

For ages above 60 years

  • What they forget – Intake of vitamins, minerals, iron, Vitamin D, B6, B12 and folate; Increased fatigue, weakness and impaired concentration; Decreased movement increases health risks
  • What they should eat – Fruits, vegetables (a total of 4 cups in a day at the very least), oatmeal, quinoa, green leafy veggies, milk and milk products, seafood, eggs, lentils and legumes, whole grains; Avoiding fats and trans fats
  • How you can help your mothers – Exercise with them, Regular Health check-ups and physiotherapy, Health alerts and Diet checks
  • What they should do – Consult a dietician, Engage in physical activities and daily workouts in Yoga, Stretching exercises, brisk walks/jogging; Indulge in relaxation and meditation, Social interaction, and sign up for Skincare and Wellness regimes
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