Lactation describes the amount of milk secreted by the mammary glands and the time a mother breastfeeds to feed her young. Good nutrition is even more important after giving birth than it is during pregnancy. It can affect the quality of your breast milk and how quickly your body recovers from childbirth.
“Nursing mothers – breastfeeding mothers – don’t need to eat special foods. However, it is important that a nursing mother’s diet is a balanced and nutritious diet. During this time, in addition to calories and proteins, there is an increased need for calcium and iron. So keep certain points in mind, ”said Swati Kapoor, nutritionist who advises Practo.
* Include all food groups in your daily diet. These groups are grains, legumes, ghee oil, sugar, jaggery, vegetables, fruits, milk and their products, spices.
* Eat more ferrous foods like green leafy vegetables, black sesame (til), raisins, jaggery, poha, pomegranate, etc.
* Consume more calcium-containing foods such as milk and their products, white sesame (til), ragi, guava, bajra etc. The daily consumption of one liter of milk in any form, e.g. as quark, yoghurt, paneer etc. provides all calcium and high quality Protein needed.
* Do not restrict diet. Eat 3-4 sufficient meals. Reject belief in “hot” foods; “Cold” foods.
“If you are breastfeeding, talk to your doctor or nutritionist about your diet. Typically, you should be consuming 200 to 500 more calories than you would if you weren’t breastfeeding. Below are the following major and minor nutrients that are important roles in a nursing mother’s diet, ”she told indianexpress.com.
It takes extra energy to produce breast milk. On average, mothers need an additional 400 calories per day in excess of their normal health needs.
The recommended daily allowance for protein while breastfeeding is an additional 15 grams per day (RDA of 65 grams per day) for the first six months after giving birth and an additional 12 grams per day (RDA of 62 grams per day) thereafter.
Adequate fluids to stay hydrated include 2 to 3 liters per day, or at least eight 8-ounce servings, and can include water, milk or soy milk, decaffeinated beverages, etc. Limit caffeine to the equivalent of a cup of coffee a day to avoid causing arousal or trouble sleeping in the baby.
Vitamins and minerals
The diet provides the vitamins and minerals that breastfeeding mothers in particular need, such as calcium, vitamin A, vitamin C, vitamin D and zinc. Vitamin and mineral supplements are not a substitute for a healthy diet, but some breastfeeding women may need a multivitamin and mineral supplement in addition to a balanced diet.
Pay particular attention to the feeding of the nursing mother
Eating healthy while breastfeeding means finding the right balance between good (and good for you) food. Try to achieve the following every day:
1. Protein: three servings
2. Calcium: Five servings (that’s an increase over your pregnancy needs of four)
3. Iron-rich foods: One or more servings
4. Vitamin C: Two servings
5. Green leafy and yellow vegetables, yellow fruits: Three to four servings
6. Other fruits and vegetables: One or more servings
7. Whole grains and other concentrated complex carbohydrates: Three or more servings
8. High-fat foods: small amounts – you don’t need as much as you did when you were pregnant
9. Eight cups of water, juice, or other decaffeinated, soft drink
10. Foods rich in DHA to promote baby brain growth (look for this in wild salmon and sardines, and in eggs fortified with DHA).
Breastfeeding is a very important and beautiful phase in the life of both mother and child. This is a phase in which the bond between mother and child is built and strengthened. Breast milk is vital to the child’s growth and the importance of proper nutrition at this time is beyond dispute.