Just as it is important to keep a healthy and balanced diet during those critical months of pregnancy for the growth and development of the child, it is equally imperial to maintain a nutrient packed daily diet during the lactation period.
Lactation a.k.a. the breast feeding period where the mother not only has to take extra care of the baby’s health through feeding but also fulfill her bodily requirements for nutrients. It is significant for every mom to be to understand her food needs when it comes to breast feeding.
A well- balanced diet will also boost the production of milk which is so important for the new born. Here in this simple guide we list down the various top foods that should be considered by every lactating woman as far as health is concerned. Try and pick at least one or 2 of them in your daily regime for perfect outcomes-
Foods Recommended For Breast Feeding Mothers
Fresh Fruits And Vegetables
One of the categories of food items that you just shouldn’t miss out on either we talk about pregnancy or lactation is fresh seasonal fruits and vegetables. You can also take them in the form of juices or healthy soups and broths. Fruits will provide you with the amount of vitamins and minerals your body is looking for. On the other hand green vegetables will have loads of iron, minerals and many other nutrients.
Broccoli, spinach, cabbage is essential for folate nutrient whereas for vitamin C make sure you consume citrus fruits like amla, oranges, lemon tomatoes and more. For other vitamins like B2, B6 and A include watermelon, carrots, brinjal, papaya, pumpkin and bell peppers in the meals respectively.
Whole Grains And Cereals
These are some other food products that will make sure that your good health is maintained during breast feeding and proper production of milk is also enhanced. Whole grains and cereals will provide you with the necessary nutrients that you need in high amounts. Carbohydrates that these provide will also keep your energy levels at par. So make sure you take sufficient amounts of the same.
Drinking Loads Of Water
Where a well-planned diet is concerned, don’t forget the importance of water. Take in good amounts of water each day that triggers the production of milk in the body which is significant for the child. Since water is one of the main constituents of breast milk, it is recommended that you at least drink 10-12 glasses minimum. Along with this other fluids can be included like buttermilk, juices and even coconut water.
Dairy products will provide the mother with the calcium which is a very important nutrient for milk production as well as for the good health of the mother. All kinds of dairy products from milk to yoghurt and cream to cottage cheese is considered as top food items for breast feeding women.
The Protein Diet
To fulfill the requirements of protein in the diet vegetarians can consider eating legumes and pulses, soy chunks, soy beans, nuts like almonds, peanuts and cashew nuts, milk, curd and cottage cheese. On the other hand, along with all this, non-vegetarians can get a good source of protein from eggs, chicken, fish and meat.