Al-Amn Magazine

critical nutrient, especially during pregnancy and menopause.  Vitamin B9 is essential for growth and red blood cell production.  Calcium ensures healthy bone and teeth development. Yoghurt Yoghurt is an essential food item that can make a nutritious breakfast when combined with some fruits and dried fruits. Yoghurt contains probiotics for gut health and calcium for bones. According to the book ‹Healing Foods› by DK Publishing, pairing yoghurt with dried fruits, such as prunes and apricots helps balance blood sugar levels and prevents constipation. Apricots are also beneficial for eyesight, while prunes are a rich source of antioxidants. Chicken For women who eat non-vegetarian food, chicken is a great food option for nourishment and rejuvenation. According to the book ‹Healing Foods›, chicken has immunity-boosting properties and high vitamin B levels to help the body produce energy. You can cook the chicken with some garlic (which contains heart- protective compounds), ginger (which promotes anti-ageing) and lime (an excellent source of vitamin C). Whole Grains And Millets here are some must-include grains as recommended by Dr Mehta: Ragi (Finger Millet) is rich in calcium, perfect for strong bones and hormonal balance. Bajra (Pearl Millet) is a powerhouse of iron, keeping energy levels high. Jowar (Sorghum) is a gluten-free grain packed with fibre for digestion and heart health. Rajgira (Amaranth) is excellent for stamina and immunity. Unpolished small-grain rice and red rice are nutrient-dense too. Meal Prep: Key To Eating Healthy In Hectic Schedule Meal prep is the practice of preparing meals in advance, usually for the week. It can include cooking, portioning, and packaging meals. Hormonal Health Coach Priyasha Saluja suggests creating a system that works for your lifestyle, ensuring that nourishment is always within reach, even on your busiest days. «Because real progress comes from sustainable habits, not fleeting moments of discipline.» Think of meal prep as a strategy, not a strict rulebook. It›s not about crafting picture-perfect meals but about setting yourself up for success with balance and consistency. When you batch- prep smartly, you remove daily decision fatigue, making healthy choices effortless. 4 lifestyle tips for a healthy and thriving you:  • The following four healthy lifestyle guidelines are shared by Dr Mehta: • Start your day with clean, green, wholesome foods that sync with your body›s rhythm.  • Eat consciously-chew, breathe, and embrace every bite in a calm, joyful state.  • Keep the energy flowing with stretching, walking, and deep breathing-let movement be your medicine.  • Rest well. A well-rested body is a well- balanced mind-reset, recharge, and rise with grace. food.ndtv.com