Nutritionists recommend oatmeal as the best snack before bedtime for improved sleep quality, according to recent advice from experts. While food isn't a cure for insomnia, certain ingredients can contribute to better rest when included in a healthy routine. Oatmeal stands out due to its content of tryptophan, an amino acid involved in serotonin production, which subsequently aids in melatonin synthesis, a hormone regulating the sleep-wake cycle. Additionally, it's rich in complex carbohydrates and fiber. "This could be a good option for those who get hungry before bed, early diners, or individuals who exercise in the evening and need something for muscle recovery," says nutritionist Martina Donegani for Vogue. Oatmeal contains complex carbohydrates and fibers, particularly beta-glucans, which promote a feeling of fullness and ensure gradual energy release, explains Donegani. She adds that combining it with proteins such as yogurt or milk can create a balanced evening snack. However, oatmeal should be tailored to individual needs. People on low-calorie diets must be mindful of additional calories, while those with diabetes or insulin resistance should monitor portions and avoid added sugars. Donegani notes that individuals with reflux might not tolerate the meal immediately before sleeping. For a light evening snack, she recommends rolled oats with milk or regular yogurt and fresh fruit instead of added sugar. Additional ingredients such as cinnamon, unsweetened cocoa, nuts, or seeds can be incorporated. "Even a small amount of dark chocolate can be a good addition, provided you don’t overdo it," concludes Donegani. --- The importance of proper nutrition during breastfeeding remains crucial as the mother’s body produces nourishment for her newborn. Although rules during lactation are significantly less strict than during pregnancy, a balanced diet continues to be essential for the mother's energy levels and the quality of the baby's feed. Good news is that most foods avoided during pregnancy are now permissible, including raw fish and soft cheeses, as well as sun-dried products, writes What to Expect. Nutrition for Energy and Recovery During lactation, the body expends approximately 300 to 500 extra calories daily, and requirements can be even higher for exclusive breastfeeding. It is not necessary to precisely count calories, but it is important to keep in mind increased energy needs. Adequate fluid intake is vital, approximately 3.8 liters per day from all sources are recommended. A simple rule is to drink a glass of water with each feeding. Insufficient fluid intake can lead to fatigue, constipation, and darker urine. Diet for Quality Milk Production The composition of breast milk does not directly depend on the mother's diet, as the body will utilize its reserves to produce nutritious food for the baby. However, the goal is not to deplete the body, which could endanger health and reduce energy. A balanced diet ensures both mother and child receive everything they need. It is recommended to eat two to three servings of protein-rich foods daily, such as eggs, yogurt, lean meat, lentils, and beans. Fish and seafood are excellent sources of protein and DHA fatty acids and should appear on the menu two to three times weekly. Energy comes from at least three servings of whole grains, such as oats, brown rice, and barley. The diet should include two servings of fruits and four to five servings of vegetables daily, especially leafy green and yellow vegetables. Healthy fats from avocado, nuts, and seeds are also an essential part of the diet. Key Nutrients for Mother and Child Special attention should be given to calcium, iron, vitamin C, omega-3 fatty acids, iodine, and choline. Good sources are dairy products, green vegetables, meat, eggs, legumes, citrus fruits, and fish such as salmon and sardines. It is recommended to consume two to three servings of fish with low mercury content weekly, and continuing with prenatal vitamins helps ensure adequate nutrient intake. Foods to Limit The list of foods to avoid is much shorter than during pregnancy. Caffeine intake should be limited to one to two cups of coffee or tea daily, or up to 300 milligrams. Larger amounts can make both mother and baby irritable. It is still advisable to avoid fish high in mercury, such as large tuna, king mackerel, swordfish, and shark. Caution is needed with herbal supplements and teas to stimulate lactation since their effects on the infant are not sufficiently studied, and medical consultation is advised before use. Alcohol and Breastfeeding Moderate alcohol consumption during breastfeeding is considered safe. Although some amount passes into breast milk, it is a significantly smaller percentage than what the mother consumes. It is best to consume alcoholic drinks immediately after a feeding and wait at least two hours before the next feeding to allow alcohol to metabolize. Draining and discarding breast milk does not speed up this process. It is recommended to limit intake to a few drinks per week, as larger amounts can cause drowsiness and change the taste of breast milk in the baby. How Food Affects the Baby Most babies tolerate breast milk well regardless of the mother's diet. However, some may react to specific foods, most commonly dairy products and soy, which can manifest through gas or discomfort. If the baby seems unsettled after certain foods, it is helpful to track whether the pattern repeats before eliminating the food from the diet. Signs of Allergy in Infants True allergy to food in the mother's diet occurs in a very small number of infants, approximately two to three per hundred. The most common allergen is cow's milk, followed by soy, egg, wheat, and nuts. Symptoms of Allergy --- According to a new study, men and women benefit differently from certain types of vegetables regarding heart health. Researchers found that among young men, higher consumption of legumes was associated with fewer early signs of cardiovascular disease, whereas among young women, greater consumption of cruciferous vegetables, such as broccoli, cauliflower, and cabbage, was linked to more favorable outcomes. Results suggest that it is not just the quantity of vegetable intake that matters, but also the type, reports Unilad. Legumes for Men, Cruciferous Vegetables for Women An Australian study published in the journal Nutrition, Metabolism and Cardiovascular Diseases showed that legumes such as lentils, chickpeas, and peas were associated with fewer early signs of cardiovascular disease in young men. Among young women, more favorable results were recorded with higher consumption of cruciferous vegetables, including broccoli. Neal McNamara from Edith Cowan University (ECU), who led the research, explained the findings. “It’s not just about eating more green vegetables. We observed very clear differences between men and women,” he said. “Legumes stood out for men, and broccoli for women.” The study was conducted using data from the long-term Australian Raine Study, which has been tracking participants for 37 years, starting from before their birth. A new analysis focused on young adults and showed that higher intake of certain types of vegetables was associated with fewer early indicators of cardiovascular disease, and for women, type 2 diabetes as well. One serving per day is enough Researchers state that even one daily serving of vegetables from the appropriate group was associated with significantly lower health risks, even among those in their early twenties. This doesn’t mean the diet has to be uniform, as legumes and cruciferous vegetables can easily be incorporated into various everyday meals. “Such vegetables can easily be added to pasta dishes, wok meals, salads, or roasts,” said Dr. Lauren Blekkenhorst, senior research associate at ECU. “What you eat today is important. Choosing to eat these vegetables every day could significantly influence how long and how well you live,” she added. Early Indicators of Health Problems Researchers analyzed a range of indicators related to chronic diseases, including blood pressure, cholesterol, triglycerides, and blood sugar. Professor Therese O’Sullivan from the Institute for Innovation in Food and Health Research at ECU highlighted that such risk factors can appear much earlier than many expect. “These risk factors appear earlier than most people expect. Almost every fifth participant already had multiple risk factors, despite being young adults,” she said. Why Differences Exist Between Men and Women Researchers believe one possible explanation could be that male and female bodies respond differently to certain nutrients and plant compounds. “Our results suggest that men and women may metabolize certain nutrients and plant compounds from vegetables differently,” explained O’Sullivan. “For example, natural compounds in legumes might have a stronger effect on testosterone, while compounds in cruciferous vegetables might have a greater impact on female hormones such as estrogen and progesterone,” she added. Authors emphasize that further long-term studies are needed to confirm these results. --- Experts recommend consuming seven to ten portions of fruits and vegetables daily for maximum health benefits, according to nutritionists. The World Health Organization (WHO) introduced the guideline of five portions per day, aiming to help people incorporate sufficient fruits and vegetables to prevent serious health issues. "The target is to consume at least 400 grams of fruits and vegetables daily," says dietitian Hazel Shore. She emphasizes that the principle of "the more, the better" applies here, adding that research shows seven to ten portions provide even greater health benefits. "It is better to consistently eat a few types rather than nothing at all, but if you combine different varieties, you will ingest a broader spectrum of nutrients and fibers. A simple rule is 'eat the rainbow.' Different colors usually indicate different beneficial compounds, helping cover all the body's needs," advises Shore. Hannah Neville-Green, a nutritionist, agrees that diversity is key when it comes to fruits and vegetables. "The aim should be incorporating as
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