lactation diet plan

Lactation Diet Plan

A Healthy Mother raises a healthy baby. Whether you are a new mom or a soon to be mom, this article demystifies your nutritional needs. Learning about the do’s and don’ts of this phase will help you structure a system, that aids your recovery. While it is common to overlook a mother’s diet in the hullabaloo of getting adjusted to parenting, it is an error that triggers severe health problems in the long run. With the sample charts in this article, it will be easier to understand and simplify your day to day meals.

To accommodate the growing life, a mother’s body goes through a complete transformation. While pregnancy is gradual in its progress, delivery is a shock. Severe blood loss, water retention, the physical and mental stress of a child birth, drains her body. Nutrition is a must for healing. Lack of it would in turn invite diseases that affect for life- joint pains, anaemia, gastroenteritis being the most common ones. But it’s not just restricted to the mother, lack of nutrition in mother will affect the well-being of the baby as well. Breast milk is the elixir of life for a baby. The quality of breast milk depends on the quality of the mother’s nutrition. Also without adequate food to fuel the body, it is impossible for a mother to have the energy needed to efficiently take care of her baby. Hence, at least for the first three months, prioritising both mother and baby is of utmost importance.

What are the Do’s?

1. Eat every 2 hrs

Timed meals are a must. Of course it’s difficult to sync it with the clock and the baby’s ever changing needs. But as a thumb rule, stick to feeding yourself every two hours. Most new mothers tend to have a huge gap between their meals. This starts a chain of improper digestion leading to gastrointestinal issues. Bloating, gas, acidity can quickly escalate to being severe problems. In turn, the breast milk supply and quality drops. The baby too can develop frequent gas problems if the mother is suffering from it. To avoid this and make your breast milk nutrient dense, make your meals a priority. If you find it hard to dedicate time, you may choose to eat while you are breast feeding the baby. Multitasking is your forte.

2. Hydrate

Breast milk is 80% water. The nutrients that your baby needs are packed in the breast milk. Dehydration will immediately decrease your milk supply. 8-10 glasses of water is a minimum. Fill bottles of water and keep it handy. Sipping water whenever you see the bottle, is an easy way to hydrate. My thumb rule was to consume a glass of water after every feeding session with my baby.

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3. Consume milk and milk products

Calcium deficiency is one of the main affliction that occurs. The easiest way to safeguard oneself is by ensuring consumption of 3-4 glasses of milk or milk products like curd, buttermilk or cheese. Curd and buttermilk are wonderful for your gut health as well.

4. Vitamin-C

For effective absorption of iron in your body, Vit-C is a must. Amla, oranges, guava, kiwi are just a few options to boost up the Vit-C. Vit-c is a primary immunity booster. Regular consumption of Vit-C rich foods in your diet will help in your healing as well.

5. Legumes (Dal), Vegetables and Fruits

2-3 bowls of dal, 2-3 bowls of green vegetables and 3-4 bowls of fruits will bring in a healthy dose of vitamins, minerals and fibre in your diet. Dal also adds proteins to your diet. To make it easily digestible, overnight soaking of dal before cooking is recommended.

Useful Links

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lactation diet plan