What Is A Healthy Diet For Breastfeeding Mothers In India?

A healthy diet for breastfeeding mothers is one that contains all the essential nutrients, with a focus on protein, calcium, iron, healthy fats, and adequate hydration. According to the ICMR (Indian Council of Medical Research), a breastfeeding mother in India needs to take roughly 600 kcal every day for the first 6 months, and around 520 kcal per day from 6 to 12 months.

Why Does A Breastfeeding Mother’s Diet Matter?

A breastfeeding mother’s diet matters because it directly impacts the production of milk. UNICEF emphasises that improving the diet and nutrition of women who are pregnant or breastfeeding is crucial to preventing malnutrition in all its forms. It further highlights that meeting the nutritional needs of mothers is important for the health of the child.

How Many Extra Calories Does a Breastfeeding Mother In India Need?

A breastfeeding mother in India needs an additional 520 to 600 calories per day to be able to produce enough milk to meet the daily requirements of her baby.

How Much Protein Should A Lactating Mother Take?

According to ICMR-NIN-2020, a lactating mother needs to take an additional 16.9 g of protein per day above her normal daily intake during the first 6 months and 13.2 g per day from 6 to 12 months.

Adequate protein intake is important for breastfeeding moms, as it helps maintain their muscle mass and supports their baby’s adequate nutrition and growth. Reduced protein intake can not only hinder postpartum recovery but also impact the quantity of milk secreted.

Good sources of protein for lactating moms include eggs, chicken, cheese, cottage cheese, milk, yoghurt, freshwater fish, pulses, legumes and soy.

How Much Calcium Does a Breastfeeding Mother Need Daily? 

Breastfeeding mothers are required to take 1200 - 1500 mg of calcium per day, and the best way to ensure you are getting enough calcium is by reading labels.

It is important to understand that your breastmilk will always have a good amount of calcium to meet your baby’s daily needs; however, it is you whose bones are at risk. If you fail to meet the daily calcium requirements, it naturally increases the risks of bone problems like osteoporosis later in life.

Some of the best sources of calcium for breastfeeding mothers include milk, curd, paneer, ragi, tofu, almonds, sesame seeds (til), and green leafy vegetables like kale.

What Is the Ideal Iron Intake for a Lactating Mother?

ICMR recommends a daily dietary intake of around 30mg iron for lactating mothers, as they lose iron through breast milk.

Iron deficiency or anaemia happens to be one of the most common deficiencies in the world, with young women and children at the highest risk. Women may also experience iron deficiency owing to postpartum blood loss and breastfeeding, making it important to make up for the loss.

The best sources of iron for pregnant women are Poultry, seafood, lean red meat, legumes, dark leafy vegetables, nuts, seeds and fortified foods.

Best Indian Galactagogue Foods To Boost Milk Supply

Galactagogue foods are those that help to support and enhance breast milk production naturally. Here is a list of some that can be included in the daily diet of a lactating mother.

1. Fenugreek (Methi): Loaded with iron, calcium and phytoestrogens, fenugreek is known to stimulate prolactin production, which is known to stimulate milk-producing glands and aid in milk production.

2. Fennel (Saunf): It is loaded with phytoestrogens, which are quite similar to estrogen. Some studies have shown that it helps to improve the volume and fat content of breast milk.

3. Flax seeds: Although there is no strong scientific proof that suggests flax seeds enhance the quality of breast milk, they are a great source of omega-3 fatty acids and phytoestrogen, which helps to improve the quality of breast milk.

4. Pumpkin seeds: These are packed with essential nutrients, all of which help to enrich breastmilk in one way or the other. It is a great source of protein, iron, magnesium and omega-3s.

5. Oatmeal: It is a great source of iron for the lactating mom, and it also contains beta-glucan, a soluble fibre that is known to stimulate prolactin production. This helps in the secretion of breast milk. The saponins present in oatmeal help to increase the efficiency of hormones that aid in lactation.

6. Dill (Shepu leaves): Both the leaves as well as the seeds have been traditionally used to promote breast milk production, as it naturally supports the production of prolactin and also helps to reduce gas and colic for the baby as well as the mom.

7. Moringa (Drumstick leaves): The impact of Moringa on breast milk production is scientifically known, and it is widely recognised as one of the best galactagogue foods. It is also rich in nutrients like iron, calcium & Vitamin K, and protective antibodies.

8. Shatavari: Widely used in Ayurveda, Shatavari is a natural galactagogue that helps to support breast milk production and hormone balance. It has been used for ages to help mothers during postpartum recovery.

How Much Water Should A Breast Feeding Drink?

Breastfeeding mothers should take 2.6 to 3.4 litres of fluids in a day, which is almost a litre more than the common recommendation. This could be taken in the form of plain water, milk, soup, lemonade and buttermilk.

It is best to limit caffeinated beverages and drinks that contain sugar and artificial flavours, as they offer little to no nutritional value and do not support optimal hydration.

What Foods Should Be Avoided While Breastfeeding?

Breastfeeding mothers need to eat a healthy and balanced diet without any major restrictions. However, a few foods should be limited or avoided as these can negatively impact breast milk supply, affect the mother’s health or pass on to the baby.

• Foods like butter, cheese, ghee, and cream should be taken mindfully.

• Ready-to-eat meals, oily food and fast food should be avoided.

• Alcoholic beverages, caffeinated drinks, and juices loaded with sugar should be avoided.

• Tea and coffee intake should be limited.

• Spicy foods should be taken in moderation.

References:

• https://www.nin.res.in/rdabook/brief_note.pdf

• https://www.unicef.org/nutrition/maternal

• https://pmc.ncbi.nlm.nih.gov/articles/PMC5104202/

• https://www.icmr.gov.in/icmrobject/custom_data/pdf/icmr-bulletins/bufeb00.pdf

• https://www.ncbi.nlm.nih.gov/books/NBK501793/

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9684698/