Nutrition Tips for Breastfeeding Moms
Created by Huda Shaikh Updated on Oct 29, 2021
Motherhood is perhaps one of the best stage for a woman and unique for each one. It is an amazing phase in a woman’s life wherein she dedicates her entire time and energy to make sure that her baby is being taken care of well. Every moment that a mother spends around her baby, it gives her a feeling of satisfaction and unbound happiness.
With a newborn around, a mother’s maximum time goes in running from pillar to post and she’s hardly got any time to spare for herself. Managing her home and the baby at the same time becomes a herculean task for a new mum but she does it with par excellence. After doing all of this, as a mum one needs to take some time for one self as well even if her calendar is chock-a-block, it is important to take care of your own self even to make sure that the baby is healthy and happy.
Nutritional Tips for Breastfeeding Mothers
Say yes to a well balanced diet: A good diet becomes at integral part of a new mum’s life because you are now breastfeeding your baby and you require a consistent flow of nutrients. Typically a breast feeding mum needs to consume around 2000-2500 calories in day, depending on several factors, this could vary from pregnancy to pregnancy. Few important points to note here-
Ø Consume small and frequent meals throughout the day.
Ø Do not forget to eat a protein rich diet and the protein can come from dairy products and poultry as well.
Ø Make friends with omega 3 rich foods like almond, walnuts, flaxseeds, sunflower seeds, pumpkin seeds and some fish to your delight.
Ø Consume foods rich in fibre like oats, brown rice, daliya and our very own fruits and veggies. Make sure that at least 2 servings of fruits and 3 servings of greens are placed in your diet without fail.
Ø Remember to get enough calcium in your diet through dairy products veggies and nuts like almonds and hazelnut.
Ø If you feel the need to snack then eat some dry fruits, whole wheat crackers, peanut butter with apple, mashed sweet potato, guacamole with whole wheat bread sticks or a fruit smoothie.
What should be Needed in Pregnancy
Remember that your nutritional needs are different during pregnancy and depriving yourself of adequate nutrition is not something you want to do.
Hydration is the key: Keeping yourself hydrated is of utmost importance and hence you need to drink at least 2-3 litres of water on an average. Breast feeding usually makes a mum thirsty, as a part of the water consumed goes into the production of breast milk. But make sure that you do not consume it in excess just because you have been asked to take in fluids.
Limit the intake of alcohol and caffeine: While you make sure to breast feeding your baby for the first 6 months or more, it is important that you decrease the consumption of alcoholic beverages. Alcohol can pass into the breast milk within an hour and excess of it may affect your baby’s growth. Wait for at least 2 hours after a drink to feed your baby. Excessive caffeine can make your baby irritable and hence it’s best to consume only 2 cups of coffee or tea in a day.
I feel breastfeeding is a mother’s gift to herself and her baby, and breast milk is the best source of nutrition for the baby.
| Sep 29, 2016
Hi Raji,Good to hear from you. You can mix nuts like almonds and pistachios and make a powder of the same. You can add this powder in a glass of milk and consume everyday. Ideally you should have either almonds or walnuts but occasionally you can mix small quantities of nuts together and have a handful of it. Everyday you can have a handful of nuts make sure you divide it equally... have some as your mid-morning snack,some for evening. Let me know if you have any other queries :)
| Oct 17, 2016
Hi Moni ka, Thank you for the compliment. In order to make the bones strong you need calcium and for calcium to get absorbed you need vitamin D. So you need enough Vitamin D which you would get from the sunlight and calcium from calcium rich foods like Milk,White beans,black eyes beans,almonds,sesame seeds,paneer,greek yoghurt or plain curd,buttermilk,Broccoli and Spinach. So keeping in mind that you are a vegetarian all these veg foods are good sources of calcium. You do not necessarily need nveg to have stronger bones :)
| Feb 02, 2017
Hi Ramya,Hope you are doing good. Yes you can consume lean meats like chicken and fish. Restrict the consumption of mutton to once in 15days. For breakfast you can consume eggs which can be cooked in your own style. You can prepare chicken salad/soup/grilled chicken,chicken stir fry/grilled fish/baked fish/fish salad/egg salad/egg soup/chicken,egg,fish gravy (in low oil,and you can use onion,tomato as the base and you can use coconut milk too. Chicken and eggs can be added to frankies/wraps/sandwiches/pulav/biryani(you can use brown rice in place of white rice and add loads of veggies to enhance the nutrition value). Hope this helps :)
| Mar 21, 2017
Soak a bowl of sabudana in water overnight. Strain the water from sabudana & boil it with milk (don't over dry it). Add lil sugar for taste to it & drink a glass or two of sabudana milk everyday. It's kinda "Ram baan" for lactating mothers, good source of energy & helps in formation of breast milk. This drink helped me throughout the first six months of only breastfeeding time of my baby & I still drink it. Happy breastfeeding
| Apr 16, 2017
I am mother of 1 month old baby. I am having issue with milk production. I am taking lactare tablet n shatavari kalp too but still no success. please help me if there is any other way to increase breast milk. currently my baby is on topfeed n facing gas issues due to it.
| Apr 16, 2017
my suggestion is bread and milk .I do have same Prbm and it's solved by that combination. as my grand ma told to me.. as I have to fallow strict diet due to c. sec. so I fallowed and fallowing same diet ,still my baby in bf... two full glass of milk along with
| Jan 12, 2018
If you are a new mom and you are feeding your child then you must take care of your food and nutrition. Keep a healthy diet to make your child healthy as a new born is completely dependent on mother. so contact a good dietician from the parasbliss hospital. For more please visit- http://www.parasbliss.com/
| Sep 27, 2018
Dry fruits laddoos are very beneficial for mother, as it helps in generating more milk plus maintains proper health. I was having very less milk and was unable to fulfilled the young ones requirement, then I started dry fruit laddoos twice the day, it really helpful. https://www.drrichaswavehealth.com/