Breastfeeding is feeding the child nutritionally & emotionally. And so whatever mother eats, thinks & feels goes to the child.
This is suppose to be a very important phase for a mother. And if she is able to fulfill her nutritional & psychological needs in a positive way, then it will uplift her child.
Here are 5 main tips that will help in building right nutrition in the baby while breastfeeding
1) Nutritional foods
Eat foods rich in protein like milk & its products & all types of dals & pulses coupled with complex carbs like bajra, ragi, barley, jowar, brown rice, buckwheat. This will help in improving milk production & meeting child & mothers vitamin & mineral requirement. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
2) Increase fluid intake
Drink 2-3 litres of fluid per day for adequate milk production. Water & beverages like soups, milk, thin porridges help in meeting fluid requirement. https://books.google.co.in/books/about/Dietetics.html?id=0DWze4JLn5oC&redir_esc=y
3) Avoid discomforting foods
No foods should be avoided unless it causes discomfort to the mother & child. Foods like onion, members of cabbage family, spices, condiments may cause gastric distress. These discomforting foods may vary from person to person. https://books.google.co.in/books/about/Dietetics.html?id=0DWze4JLn5oC&redir_esc=y
4) Tips for constipation
Constipation is 1 common problem experienced during breastfeeding. And this can be reduced by including cooked veggies, cooked fruits, whole grains, adequate water. Even after including all of these the problem persist than use laxatives. https://books.google.co.in/books/about/Dietetics.html?id=0DWze4JLn5oC&redir_esc=y
5) Galactogogue foods
Galactogogue or lactogogue rich foods help in secretion of hormone prolactin which as a result improves milk production. It includes foods like garlic, milk, almond, garden cress seeds. This not only help in milk production but also improves the intake of calcium, iron, B- vitamins etc & so should be encouraged. Milk production also works psychologically. And sucking is the best lactogogue. https://books.google.co.in/books/about/Dietetics.html?id=0DWze4JLn5oC&redir_esc=y
To summarise, breastfeeding is a combination of nutritional & psychological well being of a mother. It is a moment that no mother can ever forget in their life.
To get personalised meal plan for lactation, reach out to us on info@health-hatch.com or +91-7021554741.
