Nourish to Nurture

A mother’s love begins long before her baby is born. It starts with every heartbeat she hears during the scans, every food choice she makes for two, and every sleepless night she spends dreaming of the tiny fingers she’ll soon hold.

And when that baby finally arrives, her very first act of nurture often begins with breastfeeding. It’s not just about nourishment but a skin-to-skin whisper of love, safety, and life itself.

The Global Reality

But here’s the reality: even with this natural instinct and desire, only 44% of infants globally are exclusively breastfed for the first 6 months, according to the WHO. The global target is 50% by 2025 and we’re still falling short.

Which brings us to World Breastfeeding Week 2025 and this year’s theme:

“Invest in Breastfeeding, invest in the future”

Because this isn’t just about feeding. It’s about creating a support system that works for mothers, not against them.

From policy to pantry, we need to invest so that women can focus on nourishing their babies without fear, guilt, or burnout.

As a nutritionist with over 20 years of guiding women through pregnancy, postpartum, and beyond, I’ve seen how critical this first act of feeding is not just for babies, but for the long-term health and confidence of mothers too.

Clearing Breastfeeding Myths

I’ve had the chance to walk alongside hundreds of mothers; athletes, CEOs, teachers, homemakers; all trying to find their rhythm with breastfeeding. And let me tell you, the questions are real.

“Is my milk enough?” “Could what I’m eating be upsetting my baby’s tummy?” “Am I doing this right... or just hanging on?”

Sometimes, all they need is a quiet voice saying, “You’re doing more than enough.”

And somewhere in the chaos, nutrition often gets lost. Not just for milk supply, but for you- the mother which later affects the baby as well.

Let’s clear the air on a few common breastfeeding myths I hear from mothers all the time:

1. You don’t need to drink milk to produce milk. Breastmilk is made from the nutrients in your bloodstream, not from the milk you drink. So, no, chugging glasses of milk won’t magically fill your supply.

2. Ghee isn’t a miracle milk-maker. While it’s nourishing and great for postpartum recovery, relying only on ghee won’t boost your milk. It’s about overall nutrition, hydration, and feeding frequency.

3. Being slim doesn’t mean you won’t make enough milk. I’ve worked with many petite moms who’ve exclusively breastfed their babies for months. Your body knows how to prioritise and if you’re eating right, you’ll produce what your baby needs.

4. And no, breastfeeding doesn’t “ruin” your breast shape. That’s a fear passed down through generations. What really affects breast tissue is age, hormones, and genetics not nursing your baby.
   

The Nutrient Demand

Breastfeeding is a full-time nourishing job.You burn around 500–700 extra calories a day while making milk. Your body pulls out protein, iron, B12, calcium, DHA, and zinc for your baby. If your food doesn’t meet this demand, fatigue, low supply, and mood swings can kick in.

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What I Recommend

As a nutritionist and as a husband who has supported his wife through this journey here’s what I recommend

1. Start your day with methi (fenugreek) water. It’s a classic Indian remedy to support milk flow and reduce post-delivery inflammation.

2. Chew on some saunf (fennel seeds) after meals ; it’s great for digestion and has a gentle milk-boosting effect too.

3. Gond laddoos were a postpartum staple at home. Warming, gut-friendly, and perfect to support recovery and supply.

4. Bajra rotis or porridge in the evening kept me full and nourished. It’s iron-rich, energy-dense, and great for milk production, especially in winter.
   

These foods — methi, fennel, gond, bajra — are known as galactagogues.That’s just another word for foods and herbs that help increase breast milk production.Think of them as nature’s gentle support system for new moms.

Go for small, frequent meals: Like moong dal cheelas which are light, easy to digest, and full of protein.Ragi porridge for something  warm, filling, and rich in iron, which moms often need more of.Roasted makhanas with  a pinch of turmeric and ghee- a great snack for those evening cravings. 

Smart Supplementation But Only After Testing

• DHA (Omega-3): 200–300mg daily to support baby’s brain and eye development.

• Vitamin D3: Especially important if you’re indoors often.

• Probiotics: Helps heal the gut, post-delivery and supports baby’s developing immunity especially after antibiotics.
  

And If Baby Seems Gassy or Colicky: Paused dairy and cruciferous veggies (like cabbage or broccoli) for 3–5 days.Sometimes, just removing one trigger made all the difference. Reintroducing them slowly later helps us understand what worked.

Beyond Just Mom

Breastfeeding isn’t just a mother’s duty. It’s a shared investment in our collective future.It begins with the mother, but it doesn’t stop there.

From boardrooms to birth rooms, the systems around her must change. Because a nourished, supported mother raises a healthier, stronger next generation.

A well-fed mother feeds a well-growing child. But the reality is she needs more than encouragement. She needs nutrition, rest, mental peace, and real support.

From methi water to makhanas, from ajwain laddoos to DHA supplements, every bite and every sip counts. This is postpartum fuel, not just food.

This World Breastfeeding Week, let’s turn intention into infrastructure.Don’t just cheer her on. Act, nourish, support and empower. For every to-be mother, every new mom, and every child counting on her.Because when we invest in her breastfeeding journey, we invest in everyone’s tomorrow.

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But even before that first heartbeat, the journey starts with fertility.

 If you're trying to conceive, the right nutrition can make a real difference. I’ve shared more on this in above quick video — because supporting motherhood begins even before pregnancy does.