Nutrition Guide for Lactating Mothers

As a new mom, it is more than natural to worry about your baby’s health and nourishment. And during the first 6-7 months, a baby depends solely on breast milk for nutritional requirements.  So, the quality of your breast milk is bound to impact the nourishment they get. This means, you need to be careful about what you eat and drink.

For starters, a balanced diet with all the nutrients in adequate amounts is necessary to keep you going. Plus since breast milk provides the ideal nourishment to babies, moms need to consume highly nutritious food so that the benefits get passed on to the milk. Keep this nutrition guide handy if you are a lactating mother and help your little one make the most of breastfeeding.

Women often ignore the daily calorie intake and reduce the number of their meals after delivery, to reduce the weight they gained during pregnancy. However, when you are breastfeeding, the body demands more food intake to meet your daily energy requirements, and at the same time, ensure sufficient supply of milk for your little one. Eating a well-balanced diet according to your weight and BMI makes sure that your body is not using reserves to meet the daily requirements.

The traditional Indian diet, consisting of chapati, vegetable and pulses, often overlooks the importance of a complete macronutrient profile. These are protein, carbohydrates, and fats. Carbohydrates are the main source of energy that can replenish all the depleted glycogen in the body. Consuming quality fats such as salmon and avocadoes can do wonders for the lactating mother too. They are rich in omega3 fatty acids that help in the development of the baby's nervous system. Last but not the least, protein is known for its satiating effect. Foods such as eggs, cottage cheese, and low-fat milk provide optimal nutrition and help control cholesterol during this period.

They are magic ingredients in your diet. Micronutrients such as calcium and zinc help in better milk production and are responsible for healthy bones. Consume adequate amounts of vitamins and minerals as babies rely on breast milk for it. Lactating mothers should supplement Vitamin C, D, B6, and B12 for the healthy development of the baby.

You need to cut down some of your favourite beverages and drinks during the lactation period. This includes caffeine, alcohol, and energy drinks. Caffeine can be easily transferred to the baby through breast milk and can have harmful effects on their health. Stop smoking right away.

Skipping meals or binge eating is a complete no during the lactation period. Being proactive and planning your meals in advance can help you meet the daily caloric requirements easily instead. Try and have 5-6 small meals at regular intervals, so that you avoid overeating, can lose and control weight, and also get all the nutrients you need.

Apart from the above tips, keep yourself hydrated and drink water before you sit down to breastfeed. Hydration is the key to a sufficient milk supply and a super drink as well! Author Bio: Prapti Chauhan is a freelance content writer by her profession and has over 6 years of experience in blogging and article writing. Over the years, she has gained popularity as a content creator who specializes in topics such as parenting, pregnancy, and new-born childcare. However, she is also on writing articles on benefits of cord blood banking, stem cells banking benefits, umbilical cord stem cells, stem cell therapy, and research.