August 1st week is celebrated as world breast feeding week .We can promote & support breast feeding through healthy diet for lactating mothers. Feeding mother’s requirement of nutrient increases for maintenance of her own health & feed to the baby with quality of milk.
Milk production burn extra 500kcal while fulfilling your baby’s nutritional needs. Requirement of calories as well as protein is increases. Calorie counting is not necessary when you are breast feeding but diet should be based on sufficient amount of calories, protein, iron, calcium & galactogauge (food which help in breast milk production).
|Cereals||Barley quinoa, oats , jowar 5-6 portions|
|Legumes||Black beans, chick peas, lentils 2-3 portions|
|Milk||Milk & milk products 500 – 700ml/day|
|Fruits||Apple, banana, dates , figs 2-3 servings /day etc|
|Green veggies||Spinach , methi, green math , shepu 1-2 portion|
|Dry nuts||Almonds (6-8no) , coconut, sesame seed|
Galactogauge in your daily diet
Methi seeds- 1-2 tsp/day
Fennel seeds- 2 -3 tsp /day
Garlic+ flax seed+ sunflower seed chutney- 2 tsp/day
Coconut+ jaggary+ edible gum+dry nuts mixture – 30 to 40gm/day
Sufficient intake of water is necessary.
Adequate & healthy eating is the key to nourish well to your baby.
Personalized plan with qualified dietician works better to fulfil the need.
Dt. Shahenaz Shaikh
Clinical Nutritionist & Regd. Dietician