A Perfect Diet Plan for Breastfeeding Moms in India
As a new mother to a 6-month-old, Krutika found herself barely mastering the art of feeding two.
She shares, “Breastfeeding is messy! Oh my god! But it’s like this incredible dance of love and exhaustion. Juggling a squishy, adorable munchkin in one arm and trying to sneak a bite of cold toast with the other.”
In the constant loop of feeding, burping, changing diapers, soothing cries, and trying to catch a few precious moments of rest in between, it’s not uncommon for new mothers like Krutika to find themselves skipping meals, neglecting hydration, and sacrificing sleep.
In this joyful whirlwind, the solution isn’t to stop breastfeeding. After all, it’s a source of goodness for both newborns and mothers. This is why we’re here with a simple fix: a tailored diet chart for breastfeeding mothers, complete with foods to embrace and avoid. Let’s make this journey healthier and more enjoyable for you and your little one.
But before that, let’s understand the important role breastfeeding plays for your baby and you!
Benefits of Breastfeeding
Breastfeeding is the best way to feed your newborn. Breast milk is packed with nutrients that are essential for newborn development, including protein, fat, carbohydrates, vitamins, and minerals. Breast milk is also easier to digest than formula, so it can help prevent digestive problems. It protects your baby from infections, and diseases and lowers their risk of developing allergies and asthma.
As the gentle journey of breastfeeding continues, the benefits extend to mothers as well.
Oxytocin release aids in postpartum healing. Oxytocin is a hormone that is released during breastfeeding. It helps to contract the uterus and return it to its pre-pregnancy size. This can help to reduce postpartum bleeding and pain.
Breastfeeding strengthens the mother-child bond. The act of breastfeeding creates a close physical and emotional bond between mother and child. This can help to improve the mother’s mood and reduce the risk of postpartum depression.
Breastfeeding helps with weight loss. Breastfeeding burns calories, which can help mothers to lose weight after pregnancy.
Breastfeeding reduces the risk of certain diseases. Breastfeeding has been linked to a reduced risk of breast cancer, ovarian cancer, type 2 diabetes, and high blood pressure.
Diet Plan for Breastfeeding Mothers
Whipped up to nourish both mother and baby, our simplified chart ensures health, strength, and vitality through an easy diet for breastfeeding mothers and their babies.
Foods to avoid if you’re breastfeeding
While most foods are safe to eat while breastfeeding, there are a few that you may want to limit or avoid, as they can pass through your breast milk and affect your baby. This is because babies’ digestive systems are still developing, and they may not be able to handle certain foods as well as adults can.
Caffeine: Caffeine can pass through breast milk and can make babies fussy or irritable. It’s best to limit your caffeine intake to 200 milligrams per day, or about two cups of coffee.
Alcohol: Alcohol can also pass through breast milk and can make babies sleepy or lethargic. It’s best to avoid alcohol altogether while breastfeeding.
Spicy foods: Spicy foods can irritate your baby’s stomach and cause them to have gas or diarrhoea. If you do eat spicy foods, it’s best to do so in moderation and wait a few hours before breastfeeding.
Gas-producing foods: Some foods, such as broccoli, cabbage, and beans, can produce gas in adults. These foods can also produce gas in babies, which can make them uncomfortable. If you notice that your baby has gas after you eat certain foods, it’s best to avoid those foods.
Fish high in mercury: Certain types of fish, such as swordfish, shark, and king mackerel, are high in mercury. Mercury can be harmful to babies, so it’s best to avoid these fish while breastfeeding.
Here’s a chart of foods to avoid while breastfeeding, which you can download and keep handy.
Bonus: Breastfeeding checklist for new moms and moms-to-be
Prepare for breastfeeding: Educate yourself about breastfeeding positions and techniques before your baby’s arrival.
Listen to your body: Pay attention to your comfort and ensure a proper latch to prevent discomfort or nipple soreness.
Prioritize mental health: Take breaks, rest, and practice relaxation techniques to reduce stress and anxiety.
Nurse frequently: Breastfeed your baby on demand, as frequent nursing helps increase milk supply and strengthens the bond.
Keep your baby dry: More nursing means more diaper changes. Stock on one of the top diaper brands in India– Teddyy Diapers to ensure your baby stays comfortable and dry.
Seek help: If you encounter challenges, consult a lactation consultant, healthcare provider, or support group for guidance.
Enjoy bonding: Cherish the intimate moments of bonding and closeness with your baby.
And remember, you are important too! Your baby needs you to be healthy and strong, so make sure to take care of yourself first. We hope these tips help. See you on another interesting blog!
Oatmeal with fruit and nuts is a good breakfast option for breastfeeding moms. It is a good source of fibre and complex carbohydrates, which can help you feel full and satisfied. The fruit and nuts add extra nutrients and flavour.
Some foods that have been shown to increase milk production include oatmeal, fenugreek, flaxseed, garlic, and leafy green vegetables. Other foods that may affect milk production include caffeine, alcohol, spicy foods, citrus fruits, and artificial sweeteners.
Asafoetida, fennel, mustard seeds, turmeric, and curry leaves are Indian foods that you may want to avoid while breastfeeding. They have strong tastes and smells that may be passed on to your baby through your breast milk. They can also be gassy for babies.
Apricots, dates, figs, grapes, and pineapple are fruits that may help increase breast milk production. They are a good source of nutrients that are important for milk production.
Yes, breastfeeding moms can drink milk. In fact, milk is a good source of calcium, protein, and other nutrients that are important for both moms and babies. However, if you are lactose intolerant, you may want to avoid milk or choose lactose-free milk.
