Many lactating mothers wonder if the food they eat will affect their breast milk. Perhaps you wonder if it is necessary to avoid certain foods to prevent digestive problems or allergies in your child. Or maybe you wonder if you need to eat the right amount of milk or special foods to make the best quality milk for your baby.
The good news is that your milk will probably be right for your baby, regardless of what you eat. Your body knows what nutrition your child needs at each stage of development.
Use the following tips to help plan your diet.
What to Eat While Breastfeeding
You don’t need a special diet during breastfeeding, but what you eat does need to be nutritionally balanced. That means plenty of fruit and vegetables, as well as whole grains such as oats, brown rice, and cereals and bread labeled ‘wholegrain’, ‘wholemeal’, or ‘wholewheat’.
These foods, as well as potatoes, pasta, and couscous are also high in starch, an important source of energy.
1. Include protein foods such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds 2-3 times per day.
2. Eat three servings of vegetables, including dark green and yellow vegetables, per day.
3. Eat two servings of fruits per day.
4. Include whole grains such as whole-wheat bread, pasta, cereals, and oatmeal in your daily diet.
5. Drink water to satisfy your thirst. Many women know that they are thirsty while breastfeeding; However, forcing yourself to drink fluids does not increase your supply.
6. Dietary restrictions from pregnancy do not apply to breastfeeding mothers.
7. Vegetarian diets may be compatible with breastfeeding. If you avoid meat, make sure you consume other sources of iron and zinc such as dried beans, dried fruits, nuts, seeds, and dairy. If you avoid all animal products then you will need to take a B12 supplement. Because your baby does not develop B12.
Foods to include in Indian Diet Plan for Breastfeeding Mothers
Try your best to follow a balanced diet plan that contains a mixture of healthy foods. A balanced diet includes the following:
- Starchy foods, such as rice, bread, full-grain bread, potatoes, oats, semolina, and pasta. Choose a full-grain variety of starchy foods made from serial. This will give you extra nutrition and fiber.
- Some dairy products, such as a glass of milk, or yogurt. If you have lactose intolerance, ask your doctor what you can eat.
- Some proteins such as lentils, eggs, fish, and non-fat meat.
- Fruits and vegetables in sufficient quantity.
Also, you will also need the following nutrients:
- Iron: To keep your iron levels high, the doctor will ask you to take an iron supplement. However, it is important that you also get iron from your diet. Vegetarian sources of iron (non-heme iron) include pulses, sprouted pulses, nuts, and green leafy vegetables. Low-fat red meat, fish, and poultry in non-vegetarian sources (heme iron). Eggs are a good source of iron.
- Calcium: Eat three servings of calcium-rich foods every day, such as milk and other dairy products, fish, green leafy vegetables, almonds, or calcium-fortified foods such as cereals, juices, soy, and rice drinks, and bread.
- Vitamin D: It is important for the growth and overall health of your bones. It helps the body absorb calcium. Sunlight helps the body in the production of vitamin D, but most women do not get sun rays for so long so that a sufficient amount of vitamin D can be made. Among its good sources are oily fish such as Ravas, Bangra, and Trees. Red meat, egg yolk, and fortified breakfast serial also provide some vitamin D.
- Vitamin C: It helps in better absorption of iron. Citrus fruits, gooseberry, guava, and papaya are good sources of vitamins.
- Vitamin A: Carrots, eggs, sweet potatoes, green leafy vegetables, pumpkin, paprika, peas, tomatoes, and mangoes contain a good amount of vitamin A.
Foods to Avoid in Indian Diet Plan for Breastfeeding Mothers
By the way, all fruits are generally good for health. But there are some fruits which should not be eaten especially during the feeding period of the baby. If you are breast-feeding your child, then avoid the following fruits, let us know;
Although grapefruit is one of the healthiest fruits, it is highly acidic. Grapefruit is difficult to digest for children under 18 months of age. It can also burn their esophagus and esophagus. This can increase acidity, so it should not be consumed during the period of feeding the baby.
It would be good for you if you do not eat grapefruit until your child is 3 years old.
Lemon is rich in vitamin ‘C’ and is very good for the body due to its antibacterial and anti-inflammatory properties. It is used in various ways and has many advantages. But still, it contains much like grapefruit. Even after being mixed in water, the acidic value of lemon is very high, so it should be avoided while feeding the baby.
If cherries are consumed in moderation, then it is more beneficial for health. But this fruit is good for the child whose digestive system and stomach are fully developed. If your newborn is now grown, you can consume cherries.
But if you consume cherries during the period of feeding the baby, then she may have gas and digestive problems which can cause belching, fart, and stomach pain.
4. Dry plumage
Like cherries, dried plum is also difficult to digest and it is difficult to digest this fruit for a child under one-year-old. Although dry potato Bukhara is good for health, it is not advisable to eat it during breastfeeding. Because the baby does not fully develop its stomach during the lactation period.
Consuming dried potato fevers during this period can cause gas and discomfort to the child, which also results in poor sleep. Eating dry potato burkha can also cause stomach pain and constipation.
Kiwi is usually very beneficial for the body. Although this fruit is rich in vitamins, it also has high acid content. Apart from this, sugar is also high in kiwi, so most mothers are not advised to consume it and this fruit is part of the list of fruits to be avoided during the breastfeeding period.
Strawberries are rich in sugar and do not have enough insulin capacity to divide this sugar until your child is 3 years old. Therefore, breastfeeding mothers should avoid the consumption of strawberries. We know that strawberries will be liked by you and it is difficult to refuse, but for the health of the child, you will have to do this too.
A child’s nutrition until 6 months of age depends entirely on the mother’s milk. Mother’s milk contains antibodies that can help the child fight disease and prevent it. If you breastfeed your baby, you may lose weight and your stress levels will be reduced as well. To ensure that the milk supply is abundant and the baby is getting adequate milk.
For this, you should take healthy foods. Use a breastfeeding tracker to find out what you should and should not eat during your baby’s feeding period. You can even learn the methods and positions of feeding the baby so that the child can drink well.
With the help of this tracker, you can record the time of breastfeeding from the right or left breast. With the help of this tracker, you can also record how much milk you have fed to the child throughout the day. In fact, this tracker is a very good companion for breastfeeding moms!
You should eat more and more nutritious food and fruits during the period of feeding the baby, which will ensure that you and your baby remain healthy. Make a diet plan according to the consultation with which diet you feel comfortable and discuss it with the doctor for further assistance.
Indian Diet Plan for Breastfeeding Mothers
|1 cup tea + 7-8 soaked almonds and 4-5 dates|
|Water-based drinks (avoid tea/coffee) +1 glass skimmed milk + 1/2 cup badam sheera + methi or palak paratha + ½ cup curd/raita OR 3 slices of whole wheat bread and 2 eggs + 1 fruit or 1 cup of poha OR upma + 1 fruit + 1 sunth vadi|
|1 fruit + 1 methi ladoo|
|1 cup salad + 2 chapatti or 2 small bajra chapatti 1 cup rice + 1 cup vegetables + 1 cup moong curry/dal OR 1 cup salad + 2 chapatti + 1 cup rice + 1 cup vegetables + 1 cup fish curry|
|1 glass milk + 1 ladoo|
|1 cup tea with
2 small pancakes or Sprout bhel or 1 cup vegetable upma
|1 cup salad + 2 chapattis+ 1 cup rice +
1 cup leafy vegetable + 1 cup dal
|Bed Time||1 glass milk|
Benefits of Breastfeeding a Baby
Breastfeeding is the most natural feeding method for infants and has many benefits, as mother’s milk contains the right amount of nutrients necessary for infants. The benefits of breastfeeding are:
1. Complete source of nutrition
Mother’s milk has the right balance of carbohydrates, proteins, fats, vitamins, and minerals that are easy for the baby to digest and absorb. Over time the mother’s milk changes accordingly to meet the increasing nutritional demand of the baby.
2. Increases immunity
Colostrum given to the baby just after birth is rich in antibodies, which helps egest many diseases. Mother’s milk provides sufficient antibodies to fight infection, allergies, which increase immunity. It also protects the child from ear infections, commonly seen in infants who drink formula milk.
Lactating infants have fewer respiratory problems than infants who drink formula milk.
3. Improves relationship with mother
Breastfeeding increased the relationship between mother and child. This makes the two very close to each other and coming into a skin-to-skin relationship makes you both feel more connected to each other. The child feels most secure when the mother takes the child in her arms.
4. Reduces diarrhea
Breastfeeding infants have less diarrhea compared to bottle-fed and formula-fed infants. When the baby is weaned from the bottle, infections are more likely to occur in the gastrointestinal tract as the bottles may be contaminated. In contrast, breastfeeding is more hygienic, and it also fights infections.
5. SIDS Reduces the risk of
According to research, the chances of sudden infant death syndrome (Sudden Infant Death Syndrome) are reduced in lactating infants. Deadly infections that cause SIDS It may be that breastfeeding protects the baby.
6. Better brain development
Many studies have said that breastfed babies are smarter and have an IQ. Is greater. They reach developmental goals a little earlier than formula-fed children and learn the language quicker. As they grow older they continue to receive the benefits from it.
Also, they have fewer behavioral and learning problems. Breastfed babies also have better cognitive skills than children who drink formula milk.
7. Reduces the risk of obesity and diabetes
Bottle-fed children consume more milk and hence increase their chances of becoming obese by 20 to 30 percent. Due to this, they may have to face problems like obesity which can also affect their child’s development. Can make an impact.
Balanced nutrition in breast milk also ensures that the probability of diabetes in children is less than 35 percent.
8. Reduces the risk of cancer
Studies show that it reduces the risk of cancer developing before the age of 15 in breastfed infants. On the other hand, bottle-fed infants are at risk of developing childhood cancer.
9. Reduces the risk of heart disease
Breastfeeding infants are less prone to hypertension. Breastfed infants in the first six months have to face further cardiovascular diseases.
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Home Remedies to Increase Breast Milk
Breastfeeding is important to ensure complete nutrition for your baby. It also helps in weight loss, immunity, and aids the mothers’ well-being by helping to prevent postpartum depression. Although you can opt to feed the baby, you can first try using home remedies to increase breast milk.
1. Fenugreek seeds
Fenugreek seeds contain healthy vitamins such as omega-3 fats, which are good for the breastfeeding mother.
Omega-3 fats are important for a baby’s brain development. They are rich in beta carotene, B vitamins, iron, and calcium.
Fenugreek tea is a popular drink given to new mothers. Fenugreek can be added to many dishes anyway, especially in vegetables and meat dishes. Paranthas, poori, or stuffed roti can also be made by mixing them with flour.
Fenugreek belongs to the same class of plants, including peanuts, chickpeas, and soybean plants. Therefore, if you are allergic to any of these, you may also be allergic to fenugreek.
2 . Anise
Fennel is also another traditional way to increase the supply of breast milk. Aniseed is also given to the new mother to protect her from the trouble of gas and stomach pain. The reasoning behind this is that adult people use fennel to help in stomach upset or digestion, so it is given to the new mother to bring the benefits of fennel to the baby through breast milk.
Although no research is available to support both of these assumptions, many mothers believe that fennel has benefited them or their baby. Fennel water and fennel tea are traditional post-natal drinks.
Garlic has also been considered helpful in boosting breast milk supply.
If you eat too much garlic, it can affect the taste and smell of your breast milk. A small study found that mothers of mothers who ate garlic breastfed longer. That is, babies may like the taste of garlic present in breast milk. However, this study was on a very small scale and no meaningful results can be drawn from it.
At the same time, some mothers also say that if they consume more garlic, then their babies get a stomach ache.
Garlic milk is a popular traditional drink given to lactating mothers after delivery.
4. Green Leafy Vegetables
Green leafy vegetables such as spinach, fenugreek, mustard greens, and bathua, etc. are excellent sources of minerals like iron, calcium, and folate. They are also rich in vitamins such as beta carotene (vitamin A) and vitamins such as riboflavin. They are also considered helpful in increasing breast milk.
Breastfeeding mothers are advised to eat one or two parts of green leafy vegetables daily. You can cook these vegetables with spices or you can make breakfast like Thepala, Poha, or Idli by adding various vegetables.
5. Cumin seeds
Along with increasing the milk supply, cumin is believed to improve digestion and relieve constipation, acidity, and bloating in the stomach. Cumin is an integral part of many Indian cuisines and is a source of calcium and riboflavin (a B vitamin).
You can roast cumin and add it to snacks, raita, and chutney. You can also drink it as cumin water.
6. Sesame seeds
Sesame seed is a non-dairy source of calcium. Calcium is an essential nutrient for lactating mothers. This is important for your baby’s development as well as your health. This is probably because it is a centuries-old ingredient included in the diet of lactating mothers.
You can eat sesame seeds or you can add black sesame seeds to puri, khichdi, biryani, and lentils. Some mothers like to use white sesame in gajjak and revdi.
Tulsi tea is a traditional drink for lactating mothers. No research has shown that basil helps increase breast milk production, but it is believed to have a calming effect. It improves the stool process and promotes the desire to eat healthily.
But, like other herbs, basil should be consumed in limited quantities.
Suva leaves are a good source of iron, magnesium, and calcium. They improve breast milk supply, improve digestion, and improve sleep. Suva is also a mild diuretic, so it should be consumed in limited quantities.
You can add suva seeds whole or grind them to pickles, lettuce, cheese spread, and curry or salsan. Suva tea is a popular postnatal drink.
9. Vegetables like gourd and zucchini
It is traditionally believed that vegetables of the same class as gourd, tinda, and zucchini help improve breast milk supply. All these vegetables are not only nutritious and low calorie, but they are also easily digested.
Pulses, especially lentils, are not only considered helpful in increasing the supply of breast milk, but they are also a good source of protein. They also contain high amounts of iron and fiber.
Almonds and cashews are believed to promote the production of breast milk. They are rich in calories, vitamins, and minerals, which provide energy and nutrients to the new mother. They can also be eaten as snacks and are readily available everywhere.
You can make delicious almond milk or cashew milk by mixing them in milk. Dry fruits are used to make traditional foods like registries, laddus, and halves for the breastfeeding mother.
12. Oats and Oatmeal
Oats are an excellent source of iron, calcium, fiber, and B vitamins and are very popular among lactating mothers. They are traditionally considered helpful in reducing anxiety and depression.
They are usually eaten like oatmeal. To increase its nutritional value, you can also add nuts, milk, spices, or fruits to it.
13. Brown Rice
According to research, brown rice helps in increasing the production of breast milk. Along with stabilizing hormones, it also increases milk and gives energy to the mothers who breastfeed. With this, the digestive function of mothers also improves.
14. Oats Mile
Oats are full of miles of energy. It has a high amount of fiber, which is very good for digestion. Breastfeeding women can eat it every morning for breakfast.
Oranges are rich in vitamin C, in addition to vitamins A and B, calcium, magnesium, potassium, and phosphorus are replete with other nutritional elements. Two glasses of orange juice should be drunk before or after breastfeeding. It keeps the body hydrated and prevents weight gain.
There is a very good source of salmon, protein, vitamin D, and DHA in the diet of breastfeeding mothers. It is a type of omega-3 fatty acid that is important for the development of the child’s nervous system.
Spinach as other leafy green vegetables such as cabbage, Swiss chard, collards, and broccoli is very important for breastfeeding mothers.
Vitamin A in spinach ensures the healthy development of your child while its anti-oxidants boost your child’s immunity. It is a great source of calcium for vegetarian mothers. Spinach also contains folate. It caters to anemia.
18. Sweet Potato
Sweet Potato is the main source of potassium. The energy present in it produces carbohydrates which are necessary to fight fatigue.
Apart from this, it contains vitamin C and B complex, and magnesium which is a muscle relaxant element is also present in it.
Poppy is very special for a new obstetric and breastfeeding woman. The qualities present in poppy seeds provide relief to women and keep them calm.
Eggs contain protein, vitamin B12, and D, riboflavin, folate, and choline. Which is beneficial for both mother and child. Egg yolk contains vitamin D, which is important for newborns.
With these remedies and tips, you can easily increase the production of breast milk. Before considering any of these methods, it is essential to have a professional determine if your supply of breast milk is really inadequate. Consult your doctor they can advise you in this regard.