Best Food for breastfeeding Moms in India that should be included in the diet
- Necessary to take care of Health after Pregnancy
- Nutrition tips for breastfeeding moms
- Superfoods for Breastfeeding Moms
Many breastfeeding moms feel hungry almost all the time because their bodies burn calories at regular intervals to make milk. In that case, every breastfeeding mom needs to feed their body with nutrient-dense food.
6 nutrition tips for breastfeeding moms
Your body is working hard to make milk for your baby. Therefore, it is okay to take care of yourself too while you are keeping a check on the baby.
1. Don’t count calories
Most women who are breastfeeding need about 500 additional calories per day. Your exact amount will depend on many factors:
· Your weight
· Exercise routine
· Your metabolism
Listen to your body and follow your hunger as a guide.
2. Drink water and limit caffeine
Breast milk is about 90% water, so drink plenty of it! Limit caffeine to 300 mg per day. That’s about two cups of coffee or tea daily.
3. Add Variety
To stay full longer, eat a mix of carbohydrates, protein, and fat. Choose from all food groups to deliver all the vitamins you and your baby need.
4. Choose complex carbs
Whole grains, fresh fruits, and vegetables provide more nutrition than processed foods. And they provide long-lasting energy!
5. Consume good fats
Get your healthy fats from these sources:
· Canola and olive oil
· Fatty fish (salmon)
· Nuts and seeds
6. Take your vitamins
For the first month, continue taking your prenatal vitamins. Then you can stick with your prenatal vitamin or switch to a multivitamin.
5 Best Food for breastfeeding Moms in India
Rujuta Diweka, a famous nutritionist, posted on her Instagram on the 9 best foods for breastfeeding moms. We have listed the five most essential superfoods you should include in your diet.
Let us look at the Best Food for breastfeeding Moms in India should include in their diet.
Edible Gum (Goond)
It strengthens the bone and boosts milk production. It also boosts energy levels. Include it in your diet. You can go for ‘Goond Ke Laddoo.’
Ajwain (Carom Seeds)
Ajwain keeps digestion healthy and boosts milk production in a breastfeeding woman.
Mamra Badam (Almonds)
They are packed with proteins. Almonds are a great source of calcium. Did you know a breastfeeding mother needs 1250 mg of calcium every day?
Til (Sesame Seeds)
We have used them for medical purposes for ages. Apart from protecting you from diabetes and heart diseases, it is an excellent source of energy for breastfeeding women.
Bajra (Pearl Millet)
It is rich in protein, fibre, iron, and magnesium. Due to its rich composition of minerals, it has many health benefits. According to a study, regular intake of Bajra protects women from developing breast cancer.
These Superfoods will replenish your body and will boost your energy level. Rujuta has mentioned 9 Superfoods. You can add them to your diet according to your preferences and taste. Nariyal or coconut is also a great choice as a Superfood. Coconut has calcium, phosphorus, and lauric acid. It helps you to stay hydrated.
Discuss options with your healthcare provider at your first postpartum visit.
Keep up the great work! This is for us. You have already done one.