Ultimate nutrition guide for breastfeeding mothers: Dietician shares 24 tips for a healthy lactation period
A lot goes into a mother's health after childbirth, but the post-delivery period can be especially demanding, with the constant need to care for the baby and manage breastfeeding. At this time, mothers need to prioritise nutrition, as only with robust nutrition can one support the physical changes of postpartum recovery, maintain resilience, stay energetic, as well as boost the quality of breast milk, which, in turn, determines the baby's development.
In an interview with HT Lifestyle, Dr Padmini B. V, Clinical Dietitian and HOD at Apollo Hospital in Sheshadripuram, Bangalore, explained the importance of nutrition, sharing valuable diet and hydration tips.
She said, 'Nutrition adequacy is very important during breastfeeding to ensure good health for both the baby and the mother. Nutritional requirements are emphasised during pregnancy, which builds a foundation for the mother's health post-pregnancy and supports the baby's development."
Dr Padmini later pointed out how mothers often end up overlooking their own needs as the baby's needs take over. But taking care of what a mother eats during this period is just as important. Dr Padmini emphasised, "The importance of nutrition is often neglected during the breastfeeding stage, as the primary focus shifts to the growing child. During breastfeeding, a well-balanced diet is essential, as this is a crucial and vulnerable stage in a mother's life. The lactation period is brief, but it is very special. A balanced diet helps in building strength and stamina for the mother, enabling her to continue caring for her children and family in the long run. Healthy eating enhances the quality of breast milk for the baby. For some women who are unable to produce enough milk, healthy eating habits can help improve breast milk secretion.'
Dr Padmini shared a detailed and comprehensive guide on nutrition for breastfeeding mothers with us, covering all the essentials. Here's the guide:
Make sure that your diet fulfils the recommended intake of iron, zinc, magnesium, vitamin D, vitamin E and folic acid:
A gap of 2 hours after dinner is required.
Include galactogogues (food substances which stimulate milk secretion).
ALSO READ: Breastfeeding vs formula feeding: What's best for your newborn? Doctor explains pros and cons
S.No.GalactogoguesRecipes where it can be incorporated1 Fenugreek Seeds Veg Curry Sweet fenugreek pongalMethi LadooMethi SproutsDosa batter2 Cumin seeds Jeera RiceAkki rotiCurriesJeera Buttermilk3 Ginger Gravy vegetablesCurries4 Jaggery ChikkiLadoosPayasamDaliaMix with jaggery5 Fennel After meals as mouth freshnerVeg kurmaNon-veg gravies6 Sesame ChikiTil ladoosTil ki chutney7 Almonds Badam KheerBadam ChikiBadam halwaRoasted badam8 Garden Cress Seeds ChikkiGarden cress seeds porridge9 Milk Milk shakesSmoothieIcecreamKheers10 Garlic ChutneyVeg curriesNon-veg dishesGarlic HalwaPulav11 Shepu leaves SambarStuffed parathas Vegetable preprations
1
Fenugreek Seeds
2
Cumin seeds
3
Ginger
4
Jaggery
5
Fennel
6
Sesame
7
Almonds
8
Garden Cress Seeds
9
Milk
10
Garlic
11
Shepu leaves
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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