A lot of goes to a mother’s health after the child’s birth, but the period after delivery can be specifically demanded, which requires a continuous need to take care of the baby and manage breastfeeding. At this time, mothers need to prioritize nutrition, as no one can support physical changes of postpartum recovery only with strong nutrition, maintain flexibility, be energetic, as well as promote the quality of breast milk, which in turn determines the growth of the child.
In an interview with HT lifestyle, Dr. Padmini b. V., explained the importance of nutrition, shared valuable diet and hydration tips, explaining the importance of nutrition, in the Apollo Hospital of Clinical Dietician and HOD, SHESHRPURAM, Bangalore.
He said, “The adequacy of nutrition during breastfeeding is very important to ensure good health for both baby and mother. Emphasis is laid on nutritional requirements during pregnancy, which creates a foundation for the mother’s post -pregnancy and supports the child’s development.”
Dr. Padmini later explained how mothers are often ignored their needs because the child meets the needs. But keep in mind that what mother eats during this period is equally important. Dr. Padmini insisted, “The importance of nutrition is often neglected during the breastfeeding phase, as the primary focus turns to the growing baby. During breastfeeding, a well -balanced diet is necessary, as it is an important and weak platform in a mother’s life. Run.
Dr. Padmini shared a wide and comprehensive guide on nutrition for breastfeeding mothers with us, including all the necessary things. Here is the guide:
Top 13 Nutrition Tips for Breastfeeding Mothers
1. Fill your micronutrient needs
Ensure that your diet meets the recommended intake of iron, zinc, magnesium, vitamin D, vitamin E and folic acid:
- Zinc is in meat, eggs and whole grains.
- Magnesium is in whole grains, beans and nuts.
- Vitamin E is in wheat germs, nuts, many oil and whole grains.
- Meat, eggs, whole grain bread, grains and wheat germs are also rich in iron.
2. Add additional calories
- Additional 500 calories are required a day (until it starts with overweight).
- When the twins feed, an additional 600–1000 calories should be added to your diet per day.
- Total calorie intake when lactating is 2300–2500 calories for a single and 2600–3000 calories for twins, which depends on its size and level of activity.
3. Hydrate
- More (non-coffinous) fluids should be drunk.
- Regular water consumes up to 2-3 liters/day.
4. Fill your calcium needs
- During lactation, take milk and milk products up to 700 ml skimmed milk in a rough form to meet the body’s calcium requirement.
- The normal recommended daily intake of calcium is 700–800 mg, but it increases to 1,250 mg when breastfeeding.
5. Eat small but often
- Six small food a day, slightly more than snacks, per day, instead of three older people.
- Do not leave any food.
6. Pack in veggie
- Take 3-4 servings of vegetables in a day.
- It should include greens and ripe side dishes like raw vegetables in the form of salads.
7. Load on fruits
- Take 4-5 servings of fruits in a day, including all fruits that are rich in fiber and micronutrients.
- Place a check on fruits such as large bananas, jack fruits, custard apples and chicu, which are very high in calories.
8. Watch spice, salt and sugar
- Avoid excess salt on the table. Avoid protected foods and prepared-to-eating foods.
- Avoid excessive intake of sugar; Do not exceed 3 teaspoons a day. For any sweet preparation, use jaggery instead of sugar. Keep a check on bakery foods.
- Take less than normal spicy food, which will keep the acidity (resentment) away. Avoid deeply fried foods and oily preparations at home.
9. Use ghee in moderation
- Preparations made with ghee and ghee, such as laddus, should also be used
- Use only ghee only for seasoning.
10. Cooking
- Do not use coconut in cooking.
- Avoid both forms in cooking, fresh as well as dry forms
11. What else to avoid meat
- Avoid red meat such as lambs (mutton), egg yolk, shrimp, crabs and organs.
- Include only white meat, namely, chicken, fish and egg white, only grilled, boiled and curry.
12. Don’t sleep right after dinner
- Avoid going to bed immediately.
A 2 -hour trench is required after dinner.
13. Add galactagogues to support milk supply
Include galactogogs (foods that stimulate milk secretion).
Also read: Breastfeeding vs. Formula Feeding: What is the best for your newborn? Doctors explain professionals and opposition
Top 11 galactagogues and where they can be used
No. | Galactogogs | Recipes where it can be included |
1 | Fenugreek seeds |
|
2 | Cumin |
|
3 | Ginger | |
4 | Jaggery |
|
5 | Fennel |
|
6 | mole |
|
7 | Almond |
|
8 | Garden cress seed |
|
9 | Milk |
|
10 | Garlic |
|
11 | Shapu leaves |
|
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
