For the 9 months, the food you ate has fueled your baby but now it’s your time to regain everything what you have lost so long.
What to eat during lactation: Eat nutrient dense food.
1). Take care to supplement your food with wholesome foods, such as:
The key to your energy is not only how much hours you sleep in a day but the foods in your plate will help you know your energy status. It is advised to the mothers to have wholesome food, rich in carbohydrates which will help regain the energy. Cereals such as Wheat, Bajra, Jowar etc. Dals and pulses such as moong dal, Matki, etc. Dairy products like milk, Paneer and Curd. Fruits and vegetables. Add healthy foods like sunflower seeds, pumpkin seeds, flax seeds, muskmelon seeds, watermelon seeds, chia seeds etc as a part of healthy fats
2) Make the protein-rich foods a part of your diet:
Proteins are needed for the building of the muscle mass. Having protein should be the optimal priority as to build up the muscle mass lost during pregnancy. Dals such as moong dal, Toovar Dal, Masoor Dal etc. Pulses like Rajma, Chawli, Moong etc. Dairy products like milk, paneer and curds. Instead of supplementing protein with powders use healthy protein sources like cottage cheese, greek yogurt, homemade hung curds , try to make interesting recipes out of these and enjoy.
3. Have plenty of:
Dark green leafy vegetables such as amaranth, Spinach, Fenugreek etc. and other vegetables like Broccoli. Yellow, Orange fruits and vegetables like Carrots, Pumpkin, tomatoes, Papaya etc. Dairy products like milk and curds. These foods will help you to produce enough milk and also will take good care for your health.
4) Foods to improve lactation :
In addition to the above nutrients, you must also include foods like almonds, fenugreek (methi), garlic, oats, milk and garden cress seeds (halim / aliv) to stimulate the production of breast milk. These foods are called galactogouges and they enhance the production of breast milk.
5) Eat to support recovery:
With pregnancy and birth, your body has gone through a lot of changes. It’s essential that you treat yourself with good food for faster recovery.
6) Do not encourage your cravings:
Craving arises during period of low sleep and stress. You’re most likely to crave foods which are high in sugar and carbohydrate, at such time prioritize protein and vegetables whenever you can. When craving arises we tend to avoid that food and consume less satisfying food but of bigger portion size which is not healthy and also makes you feel bloated.
7) Do not stop exercise
Try various types of workout, but avoid do not strain your body completely, try post pregnancy workout under expert guidance to loose the extra kilos and to tone your body which will also help in faster-recovery, first check with your doctor.
8) If you had twins or if you are a vegan or you have any food allergies your nutrition needs increase, so check with your doctor
What to avoid during lactation:
If you are breastfeeding, the foods that you eat can be passed to your child.
- Caffeine foods like coffee and teas.
- Processed foods
- Sweets and sweetners.
- Canned foods.
How to maintain hygiene during lactation:
- Keep your nipples clean
- Clean your nipples after breastfeeding.
- Keep your clothes clean.
- Wear comfortable inner wear.
- Try to wear clothes that will allow air to circulate.