While breastfeeding it’s very
important and demandable to increase your energy level. So its important to
have proper diet when you are breastfeeding your baby. During pregnancy you use
to provide primary source of nourishment to your baby now your baby need good
diet for proper and healthy growth.
When your baby sucks your breast your
uterus will contract and once feeding is done it will return to its normal size
at faster rate. While breastfeeding you can burn up to 300 to 500 calories a
day. So it’s good news for you new moms
that if you are breastfeeding then there is great chance to get back to your
prenatal figure soon but yes you need to do bit of exercise too daily.
It’s important that while
breastfeeding you need to enjoy many nutritious food daily. Good milk supply is
not only important or dependent on eating or drinking nicely but excluding that
make sure you care of yourself too, take a proper rest as many times babies
awake at night so being a new mom I recommend to sleep when your baby sleep.
For good energy and to maintain good
milk supply you should drink and eat slightly more than your diet and yes never
skip your meal as this could make you too tired.
During breastfeeding you must have a
proper diet consisting of calcium, protein, vitamins and iron. You need all
these nutrients for good health of you and your baby.
Following
are food which you should have while breastfeeding your baby:
Water: Water is one the most important thing which must be
included in diet while breastfeeding. It is essential for adequate milk supply.
Normally one must drink at least 8 to 10 glass of water a day but during
pregnancy one must include at least 10 to 12 glass of water to stay hydrated. During
initial stage of breastfeeding you might feel thirsty a lot so it is advisable
to take water bottle while going out.
Oatmeal: Oatmeal is lovely and fantastic food to include in diet
while breast feeding as it build and maintain your milk supply. Whether you
love to eat bowl full of hot oats daily morning or you can sprinkle some oats
on your yogurt for taste change. One must include this in diet and good
lactation. Oatmeal helps to reduce
cholesterol and maintain blood pressure regulation, increase consumption of
oatmeal to increase milk supply.
Garlic: Garlic is added in food to give awesome flavor and exotic
smell. When garlic is added in your food it will not only make it more
delicious, it will also boost milk supply in you. From centuries garlic is used
by nursing mothers as it increase the milk in their breast. If you don’t like
garlic in your food than don’t worry, now a days in market you can get garlic
pills. Garlic should be included in breastfeeding diet.
Carrots: Mumma, get your Bugs and Bunny on! Carrots are loaded with
beta carotene which is good during lactation period. Carrots are good and a
healthy source of carbohydrates and contains good amount of potassium too.
While watching tea or include carrot in meal is very great way to help yourself
to reduce some stubborn weight. So what are you waiting for? Peel some carrots
and keep them in your refrigerator and munch it whenever you like momma! So,
new moms do include carrot in your diet to boost milk supply.
Fennel: Whether you stew it or sauté it or toss it raw in a salad,
fennel is a superb herb which is believed to be excellent galactagogue. If you
don’t like black licorice or anise then this herb is not for you. Fennel
contains good amount of phytoeestrogens. Even fennel is good for settling an
upset belly and aids digestion. So try to include fennel in your diet to
increase milk supply and for good digestion process.
Nuts: Grab handful of your
favorite nuts and enjoy this snacks. Nuts help to increase milk supply in you.
Almonds, cashews, lotus seeds and macadamia nut are most popular nuts which are
given to nursing mother to boost milk supply. Nuts are high in good fats and
are amazing antioxidant. Nuts can be eaten raw or fried with salt and pepper.
It’s good to consume nuts raw as it’s full of vital nutrients. Even you can
prepare sweet dish made from nuts and ghee or clarified butter.
Green
Papaya : eating raw, unripe green papaya is
too beneficial while you are breastfeeding your baby. Green Papaya is a
traditional galactagogue in Asia. Green papaya can be eaten in form of salad,
curry and many other forms. Green papaya must be included in breastfeeding diet
for good milk supply. Even you can buy yourself green papaya tablets.
Milk: Milk is full of protein and calcium which is good for you
and your baby’s bones and hairs. So if you are breastfeeding than must consume
at least one glass of milk daily to boost milk supply.
Lactation
cookies: have you heard about this cookie
for the first time? This cookie is full of nutrition’s and very healthy which
helps you to boost milk supply.
Ingredients:
Butter – 1 cup
Sugar – 1 cup
Brown sugar – 1 cup
Water – 4 tablespoon
Flax seed – 2 tablespoon
Eggs – 2
Vanilla essence – 1 tablespoon
Flour – 2 cups
Baking soda – 1 teaspoon
Salt – 1 teaspoon
Oats – 3 cups
Chocolate chips – 1 cups
Yeast – 4 tablespoons
Method
For 350 degree preheat the oven
Mix water and flaxseed and keep it a
side for 5 minutes
Add egg in mixture and mix it well.
Add vanilla essence and mix it well.
Take flour in that add baking soda,
yeast and salt.
Add butter
Nicely stir in chocolate cookies and
oats
Take baking sheet and make its balls
For 12 minutes bake
After that remove from oven
And enjoy yummy and healthy cookies.
Sesame
Seeds: We all love to eat burger and it
has sesame seed on bun and they taste delicious. Sesame seeds if eaten during
nursing period than helps to boost your milk supply. One can make dish prepared
from sesame seeds and can be consumed in form of sweets, buns and cookies. Sesame
should be consumed in moderate form as it contains sugar and can upset stomach.
Sesame should be consumed are they are high in calcium. Sesame should be
included in breastfeeding diet to increase milk supply.
Ginger: In market you get candied ginger, ginger ale and ginger
pops which can be consumed in daily diet while breastfeeding. Ginger is used to
boost the milk supply. In Asia and majorly in India, ginger is consumed in form
of sweet dish known as sauté ladoo which is prepared from died ginger, nuts,
lotus seeds, dried coconut and clarified butter. This sweet dish is consumed by
breastfeeding mother for vital nutrition and to increase breast milk.
Let
us know discuss sample of breastfeeding diet menu:
For
Breakfast
Boiled egg – 1
Whole grain toast with 2 teaspoons
butter – 2 slices
Fruit – 1 serving or fruit juice or
vegetable juice – ½ cup
Non fat milk – 1 cup
For
morning snack
Cereal – 1 cup
Non fat milk – ½ cup
Fruit – 1 serving
Lunch
Sandwich: 1 bagel, 3 ounces turkey
and 2 tsp of mayonnaise
Large salad 2 tbsp low fat dressing
and assorted veggies
Non fat milk – 1 cup
Fruit – 1 serving
For
Afternoon snack
Muffin with peanut butter – 1 tbsp
Fruit – 1 serving
Dinner
Poultry or beef – 3 ounces
Large salad with low fat dressing –
2 tbsp
Broccoli cooked – 1 cup
Sweet potato – 1
Before
Bed
½ cup non fat milk
Cooked oatmeal or dry cereal – ½ cup
Fruit – 1 serving
These were simple diet routine for
breastfeeding women. Enjoy your motherhood !
image source - pinterest
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