Healthy Diet For Breastfeeding Mother – Take Care Of Yourself Mama
Being pregnant was such a great feeling for me. The happiness of seeing those two pink lines is something that I cannot explain in words. And from that very day I started taking extra care of myself as a new life was taking place inside me. A tiny soul was becoming a part of me, and so the feeling of being responsible came naturally.
And for entire 9 months I was taking proper care of myself. Taking the iron and calcium supplements on time, eating good healthy food and avoiding outside food was something I never can think of doing. But those days made me think of my unborn baby only and I was following all the rituals religiously.
But as soon as the baby entered this world, the mother in me got so busy with the baby care rituals that I forgot the importance of self-care.
I completely had forgotten that I need to be healthy to look after my little one. And while I was breastfeeding mother , I needed to take extra care of myself to ensure a good milk supply to my baby without compromising on my health.
Thanks to my mother and mother-in-law, who forced me to follow a few rituals that helped me to be stress-free, healthy, and happy. After all, a healthy and happy mother raises a healthy and happy child.”
Healthy Diet For Breastfeeding Mother – Postnatal Diet For Moms
Here are some great foods that will ensure good health of the nursing mother and will also make sure that you have sufficient breastmilk for your newborn baby.
It is said that a new mother should drink enough amount of milk to have a good supply of breastmilk for baby. Milk is rich in calcium. And if your body does not have enough calcium to produce the breastmilk, it may weaken your bones by absorbing calcium from your bones. And that is why it is good to have a glass of milk every day to keep bones healthy during the nursing period.
Fenugreek seeds and leaves help to reduce fatigue and inflammation. And helps the new mom to recover from the nutrition loss during delivery. Traditionally a new mother is given fenugreek in the form of curries and laddus. And it boosts her strength during the breastfeeding journey.
A new mom needs ample of calcium and iron. As the need for calcium is fulfilled by milk and milk products, the iron is provided by green leafy vegetables. Add some spinach to your rice and roti, or have it in the form of curries, you will get a sufficient amount of iron.
A new mom’s immune system becomes weak due to fluid and nutrition loss during delivery. Fruits are good for boosting immunity during changing weathers. Adding a portion of fruits like strawberries, apples, citrus fruits, and bananas will help you build a shield against viral infections.
Dry Fruits and Nuts
Dry fruits contain essential nutrients like iron, calcium and good fats. adding a portion of dry fruits like dates, cashew nuts, almonds, and raisins help you stay fit while you breastfeed your baby.
Sesame seeds are a great source of calcium and essential fats that a new mother needs. Adding white or black sesame seeds to your roti, sabzi or having them raw can help you gain good fats and calcium. It also helps to increast the breastmilk supply for the baby.
Garlic is known to reduce inflammation and fatigue. It also has antibacterial properties that help you stay away from viral infections. Garlic boosts the amount of breastmilk too.
Dal is known to be a big source of protein. Moong, chana, masoor, urad, and tur dal are some of the common ones consumed in Indian households. And the dal and dal soups are given to the new mother so that she gets a sufficient amount of protein.
Ajwain aka carom seeds help to reduce flatulence and keeps the digestive system healthy. Having a teaspoon of ajwain along with some warm water before going to bed helps relieve constipation too.
Halim (Garden Cress Seeds)
Halim or garden cress seeds are known to be extremely helpful for lactating mother. It boosts the breastmilk supply as it is a good source of fatty acids, protein, and iron. Having halim/aliv laddus or a porridge may help you gain all the benefits of this amazing food.
11. Paneer and Ghee
As milk is the great source of calcium, the milk products like paneer (cottage cheese) and ghee (clarified butter) are equally or more beneficial. Paneer contains a high amount of protein and fats that a lactating mother needs. Ghee is the traditional food that is being consumed by almost all the Indians for various reasons. Ghee is cooling and helps improve digestion. It gives the strength and helps a new mother stay fit and healthy during lactating period.
Last but not least is water. A new mother needs to stay hydrated as it is necessary for the production of the breastmilk in your body. Water helps improve digestion and flushes out toxins. Having enough water also helps to get rid of constipation which is a common problem that new moms face and it can lead to piles. So make sure you have at least 8-10 glasses of water every day and keep the health issues at a bay.
Good food makes good health. The right kind of food eaten in the right amount after delivering a baby is highly essential to stay fit and healthy. A new mom needs to give a lot to the baby, so she needs to be healthy and happy.
So mommy promise yourself good health and lot of happiness so that you raise an equally healthy and happy child.