Every year, from August 1 to 7, World Breastfeeding Week is observed globally. The purpose of this week is to raise awareness about the importance of breastfeeding on an infant’s life which aids in the development of the baby’s immune system, as well as providing essential nutrients.
A mother’s diet must be adequate while breastfeeding in order for the milk the baby receives to be nutrient-dense.
During lactation, nutrient requirements are mostly determined by the volume and type of milk produced, as well as the mother’s baseline nutrient requirements and nutritional state.
Mothers who are breastfeeding require more calories than non-breastfeeding mothers to meet their nutritional demands. For well-nourished breastfeeding women, an additional 450 to 500 kilocalories (kcal) of good dietary calories per day is advised, than what they were consuming before pregnancy.
The number of additional calories required by a lactating woman is also influenced by her BMI,age, physical activity levels, and breastfeeding duration.
During nursing, however, the requirement for specific nutrients, such as iron, is significantly lower than during pregnancy.
Diet & Nutrition Tips for Lactating Mothers
#1) Foods high in protein, such as whole grains, pulses, eggs, cereals, vegetables, and dried fruits, are beneficial to both mother and child.
#2) Carrots are high in beta-carotene, which is beneficial to breastfeeding women, so incorporate them in your regular diet. Eat it as a whole, add to your dal/sambhar or maybe good time to give your taste buds the exotic flavor of homemade Gajar halwa as a cheat meal.
#3) Alcohol and aerated drinks are not recommended. Instead, go for healthy options like tender coconut, lime juice and fruit juices to stay hydrated.
#4) Garlic is a popular item in our kitchens. Garlic not only enhances the flavour of your cuisine, but it also improves the amount of milk produced.
#5) Lactating mothers are traditionally fed large amounts of ghee-laden meals. However I would suggest to consult a nutritionist to help you identify through food allergy/genetic test whether or not ghee is ok with you and help you plan food intake in the right quantities.
#6) Water is essential because it guarantees a steady supply of milk. It is recommended that you consume at least 2 liters of water every day. Get a personalized bottle for yourself so that you are able to track your water intake.
During the postpartum period, many women continue to take iron and calcium supplements. One word of caution for them that never self prescribed supplements. A general advice can prove counter productive and detrimental to your and child’s health.
Consult a qualified nutritionist/doctor for better advice and guidance.
For customized diet plan for your’s and baby’s health call us at +91-9743430000.