I am writing this blog for new Mom’s and for would be Moms. Today, most mother’s are choosing to breastfeed their babies as breast milk is the ideal nourishment for the babies. In addition, it contains all the vitamins and nutrients for your baby need in his early stage. Breast milk is itself a antibody substance that protect your baby from illness. This article gives a list of Indian Diet Plan for Breastfeeding Mothers.
It’s unlikely that anything you eat on or drink while breastfeeding can cause colic to your baby. Colic could be caused by number of things like if your baby not being latched on well,or gulping milk too fast, and taking in too much air.We can all agree on one thing; breastfeeding exclusively for six months is invaluable for the health of you and your baby. The child eats whatever goes in his mummy’s tummy. Even the child is able to taste the food in mother’s milk.
Moms! Don’t get worried by the post delivery weight put on. Your child’s growth is much more important and it all depends on you. Also, the research proves that the mothers who breastfeed their babies are able to shed their weight more easily and naturally than those who don’t. So cheer up…!!
Before I write down Indian Diet Plan for Breastfeeding mothers, let us first see the list of foods that you should include and those you should avoid while Breastfeeding.
Gone are those days when a mother was made to eat khichdi for months after the delivery. Now, best diet plan for lactating mother includes all the best part of traditional and modern diet. Here is a list of some foods to be included in Indian Diet Plan for Breastfeeding mothers.
The baby is in growing stage so a breastfeeding mother require proteins to meet his need and off course for her self- healing too. Mother’s can take soya beans and add protein powder into milk (two times a day).
Vegetarian Mom’s can include orange Masoor dal, green mung dal (chilke), paneer, cheese and kidney beans (for some it’s colic). You can also include peanuts in the diet. Make its powder or mix it in your Panjiri Ladoos.
Non Vegetarians Mom’s can include eggs, fish, boiled chicken as per your preference. All includes lot of protein.
*Avoid curd in first two months after delivery and can consume from 3rd month on wards.
A lactating mom’s should drink enough liquids as it helps in milk production. Less intake can lead to dehydration and lesser production milk.
You can take water (fennel seeds, ajwain) coconut water, vegetables soups, spinach soup (good source of iron), bottle gourd, beetroot and carrot juice (good source of iron).
You can have herbal teas with safe ingredients like fennel seeds, ajwain, black pepper, etc. It helps in proper digestion and shed some fat also.
*Always Drink liquid half an hour before breastfeeding your child as Breast feeding makes you more thirsty.
They are highly nutritious and easily digestible for Breastfeeding Mother.
It includes whole wheat flour, oats, Porridge (daliya), brown rice, quinoa, ragi, museli, khichdi, etc.
*Instead of usual dry grains you can use Sprouted grains as they are much more healthier. Try Wheat/Ragi/Bajra/Jowar. Make flour of sprouted and dried grains and use it for making porridge.
During delivery time, a mother loses lot of blood. So, for the replenishment of Iron reserves in the body it is essential to include Iron in the Diet Plan for Breastfeeding Mothers.
Vegetarian moms can have dry beans, turnip greens, kale, black eyed peas and green peas. If you will cook food in iron vessels with tomatoes, this can also provide some iron content. Almonds and walnut are again good sources. Jaggery is a good source too.
Non vegetarian moms can have liver and organ meat of chicken for replenishing Iron content in body.
Lots of green vegetables and fruits are super beneficial for breastfeeding mother’s. Diet Plan for Breastfeeding Mothers should include vitamins as they are required for proper growth of baby and also helps in better milk production.
It includes bottle gourd, spinach, fenugreek, pumpkins, Tinda, carrots, and beetroots.
Fruits like apple, pear, pomegranate, papaya, etc. should be included in your diet.
Calcium is needed by mother for the bones and teeth of her baby.
A mother can include in her diet leafy vegetables like Spinach, kale, mustard greens and turnip tops. She can have milk and its products like cheese and paneer.
Some mothers faces problem of less or not enough production of milk during lactation and thus they could not satisfy the baby’s need for milk. For them, include Galactagogues food in their diet as it particularly helps in production of more milk.
Diet Plan for Breastfeeding Mothers can include Galactagogues food such as:
1. Whole grains especially oatmeal
2. Green leafy (spinach, brocolli, kale)
3. Fennel seeds, cumin seeds
4. Garlic and ginger
5. Chickpeas, nuts, almonds, flax seeds
6. Dry fruit Gur Chikki (source of iron and protein)
A breastfeeding mother needs to very careful while having her diet. As some foods are not easy to digest and some foods are not good for baby’s efficient growth and health. Here is a list of some foods to be avoided in Indian Diet Plan for Breastfeeding mothers.
Now we know what food is to be included and what is to be avoided, I will now pen down Indian Diet Plan for Breastfeeding Mothers for your reference.
The Breastfeeding period can be divided in 3 stages as below:
Stage 1. First 40 days
Stage 2. After 40 days-6 months (Remaining exclusive breastfeeding period)
Stage 3. Extended breastfeeding (ideally till 2 years)
Immediate after delivery, the next 40 days are very crucial for a mother and baby. Extra care should be taken as a mother experiences hormonal and physical changes in her body. Her body is healing; regaining strength and producing milk.
|Food Items||CALORIE (KCAL)||PROTEIN (GMS )||Tips and Nutri-fact|
|Morning : 6:00-7:00 AM|
|Herbal Tea/Milk||100||5||Herbal Tea increases the metabolism rate. Milk decreases the acidic rush of stomach which will improve the digestion.|
|Panjeeri (Small Half Bowl)||200||10||Proportion to make Panjeeri: Wheat and Nut ratio should be equivalent i.e. 1:1 ratio for better digestion and to avoid constipation.|
|Soaked Almonds (10)||100||8||Provides protein content|
|Breakfast: 09:00 AM|
|Porridge/Upma/Stuffed roti (without oil)/Oats with milk/Cheese Sandwich/Bread Omlette||300*||10-15||*The mentioned intake of protein & cal should be there in breakfast as this much amount is required by Breastfeeding moms.|
|Non- Citrus Fruits such as Apple, Pomegranate||40||Provides Roughage for healthy bowel|
|Lunch: 1:00-2:00 PM|
|Chapatti (2)/Rice with Green veggies (1 Bowl) & Lentil (1 bowl)||450||16||Green veggies helps in better digestion & lentil increases the protein intake and also increases breast feed. If a diet contains paneer then no need of taking lentil as simultaneousy two variants of protein increases the calorie intake which is not advisable.|
|Herbal Tea/Milk with 2 Atta Buiscuits||100||2|
|Clear vegetable soups (green veggies/spinach/ tomato)||100||2||Contains iron and folic acid to cover up the blood loss while delivery and also increases milk production.|
|Dinner: 8:00-9:00 PM|
|Chapatti/Rice with Green veggies (1 Bowl) & Lentil (1 bowl)||450||15||Take jaggery after dinner to increase iron absorption .|
|1 glass of milk||100||2||Increases milk production during night time and for sound sleep.|
Ajwain water can be taken half hour after meals to help in better digestion.
After having lunch and dinner do walk for 10-15 minutes at home only.
A word of Caution: Above mentioned diet plan is a reference chart. It may or may not suit your requirement. Thus, it is advisable to take the above mentioned food items in small quantities first to verify its suitability before adapting it completely.
Continue with the above mentioned Diet Plan with an addition of variety in food. Now the baby is ready to try new tastes in breast milk, so slowly introduce different vegetables, fruits, chicken to your diet. But never take more than one new food in your diet in a day as the baby takes time to adapt the changes. You still have to be away from junk, spicy and oily food.
Once baby turns 5 months old:
– You can have all kinds of beans, potatoes, citric fruits, idli/dosa made up of well fermented batter, onion, even moderate black pepper. This will also make the baby’s digestive system ready for direct solids as once baby turns 6 months old you can start giving solids.
– You can also skip all extra breakfast or snacks slowly.
*But don’t rush in for dieting as it may affect breast milk production and also your health. Remember Mommies….Exclusive Breastfeeding helps in natural weight loss….!!
Now, Mothers can take their regular diet but it should be healthy diet. You can skip extra snacks in between your meals. Once baby turns 7-8 months you can give your baby more solids and less breast milk
* Lactating mother’s, it is important to walk for 20-30 minutes everyday. Do it at home only. Eat healthy and walk to keep you fit.
* Burping your baby is as important as feeding your baby. Breastfeeding Mom’s, try Burping your baby before switching breasts. Two common positions: over your shoulder and sitting on your lap.
* Mommies, have at least 8 hours sleep every day. I understand with a baby its difficult to complete it, but try to sleep in afternoon or any time when your baby is also asleep.
* If there is any digestion problem in mothers or if baby cries too much, it is better to consult your gynecologist or pediatrician.
Happy Parenting with Budding Star...!!
Bharti Sapra is an entrepreneur and mother of two angels. Her interests are reading , writing ,travelling and cooking . She loves to spend time with kids. Her mantra of life is "Always be happy and healthy".