The foods a mother eats while lactating or breastfeeding are critical to her and her baby's health. A balanced diet provides vital nutrients for the mother's body to function optimally. Iron, Calcium, Vitamin D, B12, Omega-3 Fatty Acids, and Protein are essential during lactation. These nutrients support various bodily functions, including energy metabolism, bone health, immune function, and tissue repair.
“Consuming a balanced diet that includes a variety of nutrient-rich foods with a particular focus on Proteins and high-starch food with Fibre and Calcium helps prevent fatigue. It supports the mother's ability to cope with the demands of breastfeeding, caring for a newborn, and other daily activities,” said Dr Sushma Tomar, Consultant – Obstetrician and Gynaecologist, Fortis Hospital, Kalyan, Mumbai.
Also read: Managing Mastitis In Breastfeeding Women: Expert Shares Effective Tips
“Breast milk is the ideal source of nutrition for infants, providing them with all the essential nutrients they need for growth and development during the first months of life. It contains vital nutrients such as antibodies, enzymes, and growth factors that promote optimal growth of tissues, organs, and body systems. Breast milk also provides passive immunity to the baby and helps protect them against infections and illnesses,” said Sumaiya A, Clinical Dietitian, Fortis Hospital Kalyan.
Lactating Mothers And Balanced Diet
For lactating mothers and new babies, diet plays a crucial role in maintaining the balance of beneficial bacteria in breast milk, promoting optimal digestive health in the baby. Research suggests that breastfeeding, mainly when the mother follows a healthy diet, may help reduce the baby's risk of allergies and intolerances.
Exposing the baby to various nutrients through breast milk can help promote tolerance to different foods and substances. Breastfeeding gives the baby the appropriate calories and nutrients for healthy weight gain.
Expert Shares Some Dietary Addition For Breastfeeding Mothers
Mothers must prioritise their nutrition during breastfeeding time is important to ensure the best outcomes for them and their babies. Some crucial additions to the diet include:
Food items like ladoos and khichdi, made in ghee, should be consumed as they provide extra energy and calories. In addition, whole multi-grain, Dalia of Wheat, Jowar, and other millets that provide proper fibres and carbohydrates should be added to the diet.
“For effective body repair, essential after childbirth and growth, extra proteins, extra Milk, Curd, Paneer (Cottage Cheese), Cheese, legumes like Masoor dal, Moong dal, Rajma, and non-vegetarian items like Chicken, Fish, and Egg are highly recommended,” said Sumaiya.
“For Vitamins and Fibres, fruits and vegetables, brown Rice, and brown bread are also good additions. When it comes to fruits and vegetables, try to consume fresh seasonal produce and eat Citrus fruits, including Oranges, Papaya, Bananas, Avocados, and Apples, as they help to boost immunity,” Sumaiya added. As per her, carrots, Beetroot, and Broccoli possess a high quantity of fibre, and are also highly recommended for lactating mothers. Dry fruits, Fenugreek, Fennel seeds, Garlic, Ajwain, Shatavari, and Ashwagandha are well-known lactation stimulants that can be added to the diet.
Healthy Recipes For Lactating Mother
You can use the below if you are looking for a recipe to make at home to help a lactating mother during her postpartum period.
Recipe for Galactagogue Energy Bites
Ingredients
- 1 Cup rolled oats
- ½ cup Almond Butter (or Peanut Butter)
- ¼ Cup Honey
- 2 Tablespoons ground Flax Seeds
- 2 Tablespoons Pumpkin seeds
- ½ Cup dark Chocolate
Method
1.Grind Pumpkin seeds & Flaxseed for 20 seconds
2.Mix all these ingredients in a bowl until well combined
3.Melt the dark Chocolate in a double boiler or an oven; make small balls of mixture, dip them in melted chocolate, and keep aside (chocolate should be a little warm)
4.Store in the refrigerator and enjoy it as a quick snack
Recipe for Fennel and Carrot Soup
Ingredients
- two tablespoons of Olive oil
- 1 chopped Onion
- two minced cloves of Garlic
- four chopped Carrots
- one chopped Fennel bulb
- 4 cups vegetable or Chicken broth
- Salt and Pepper to taste
Method
1.In a pan, heat oil over medium heat. To this, add Onion & Garlic and cook until softened
2.Add Carrots and Fennel, which will be cooked for another 5 minutes
3.Add the broth and bring to a boil
4.Now reduce the heat and simmer for 20-25 minutes until all the vegetables become tender
5.Blend the soup until it becomes smooth using an immersion blender or regular blender
6.To taste, you can season with Salt and Pepper; serve hot.
Also read: Calcium Deficiency In Lactating Mothers: Expert Lists Symptoms, Prevention, And Management Tips
Recipe for Chia Seed Pudding with Berries
Ingredients
- ¼ cup Chia seeds
- 2 cup Almond milk
- one tablespoon of Honey
- ½ teaspoon Vanilla extract
- Mixed berries for topping
Method
- Whisk Chia seeds, Almond milk, Honey, and Vanilla extract in a bowl
- Cover and refrigerate for at least 2 hours or overnight until thickened
- Serve topped with mixed berries.