To build a healthier and happier nation by:
helping women adopt healthy eating habits for themselves and the entire family, encouraging wholesome eating habits from childhood.
To work with young women, would be mothers and children in improving nutrition intake and dietary habits, keeping in mind individual needs and family setups so that there is no disruption to daily life. Nutritious means of satisfying food cravings are also made available.
If you are one of those woman looking for a post delivery diet for breastfeeding, have a look at these 8 superfoods
1 Milk and Dairy Products
We all know that calcium is important. Get some of the required 1,000 mg a day from low-fat milk and dairy products. It’s also a good source of protein.
Tip: Add fruits or granola to your milk or yogurt for a more flavored taste, or add cheese slices into your sandwiches during your breakfast.
Oatmeal is packed with protein, essential nutrients and fiber. It helps to improve the quality of the breast-milk and ensures the little one, in turn, gets all the nutritional requirements it needs to build its immune system.
Tip: Ideally, one small bowl of oat-meals, served hot is good enough for a breastfeeding mother. For more flavor, you can add fruits, nuts, and various other ingredients.
3 Whole Grain
Mix healthy, whole-grain carbs like brown rice into your diet during the lactation period. Whole grains provide your body the calories it needs to make the best-quality milk for your baby. Moreover, they help you reduce weight naturally while keeping your energy levels high.
Tip: To enjoy a hearty and tasty meal – consume whole grain rice or rotis with vegetable or fish curry.
4 Beans and Legumes
Beans and legumes are great breastfeeding food, especially for vegetarians. They provide protein, iron and a substantial amount of fiber – to keep you fit and healthy.
Tip: If you wish to save your time on cooking, prepare soups, stews, and salads that feature beans and legumes.
5 Dark Green Leafy Vegetables
Dark green leafy vegetables like spinach, cabbage, kale, etc are high in calcium, phosphorus, iron, magnesium, potassium, niacin, and several other minerals and vitamins. Most of these nutrients are important for nursing mothers and their babies, so there are clear benefits to include dark green leafy vegetables in your post-delivery diet chart.
Tip: Prepare vegetable soup, or add the leaves in some curry or salad.
6 Assorted Nuts
Assorted nuts are touted as great superfoods for breastfeeding moms because they are a good non-dairy source of calcium. Assorted nuts also provide essential nutrients like Vitamin E, Vitamin B2, B3, and B1. Adding the delicious dry fruit to your postnatal diet can help you boost your milk supply and your baby’s immunity.
Tip: Eat up to 8-10 nuts in the morning and evening. Or toss a small handful of nuts into your salad or smoothie. It can make the meal a lot more filling.
Salmon is a great source of protein and energy for breastfeeding mums. Rich in vitamin D and omega-3 fatty acids – this superfood helps build the baby’s nervous system.
Tip: Try making salmon patties that are easy to freeze. You can have on hand for a quick snack or take as an accompaniment for lunch or dinner.
Shatavari is a very popular ayurvedic herb in India. It increases the production of corticoids and prolactin which improve the quality and the amount of breast milk produced by a lactating mother. Moreover, its antioxidant properties help improve the overall health of the nursing mother and fight ageing and cellular damage.
Tips: Shatavari can be consumed in various forms – capsules and powder.
If you wish to get more such information on lactation diet or post-delivery diet for breastfeeding- contact Kanupriya Khanna @ email@example.com or Call: at +91 93183 90897.
Kanupriya is one of the best lactation consultants for new moms and babies. She pioneers the science of healthy eating, using fresh ingredients and foods that are easily available and can be integrated easily into daily lives.
Moreover, a mother of two herself, she understands the health needs and cravings of breastfeeding mothers extremely well. With her knowledge and experience, she will help you inculcate healthy eating and nutritious habits during your post-delivery days.
For more information visit: https://kanupriyakhanna.in/
Beetroot rice is a quick and easy dinner recipe for kids. It is an excellent way to include beetroot in your kid’s diet.
To prepare this dish take a small vessel with ghee or oil. Saute various Indian spices with ginger garlic paste, chopped chillies, onions and tomatoes. Later add grated beetroot, potato cubes, green peas and fry it for 2-3 mins. Next, add rice along with the required quantity of water and allow it to cook until done. You can serve beetroot rice with cucumber raita or with an egg, or with any of your or your kiddo’s favorite sides.
This dish so colourful and appealing that even beetroot haters might crave for more!
Palak roti is a healthy snack for kids. Simple and easy to prepare – this snack is scrumptious and tempting.
To prepare this dish, mix palak puree with wheat flour and various other spices. Knead the dough well and prepare small balls from it. Next roll them into rotis and roast them in your normal cooking pan. Once cooked, you can either serve them with a vegetable or with some raita.
Palak has lots of iron. So ensure you pack these for your kids’ lunch box as well.
Vegetable Rice Cutlets
Vegetable rice cutlet is one of the easiest dinner recipes for kids.
To prepare this dish blend boiled rice with a mixture of vegetables. Shape the mixture in the form of round patties and grill it or roast it .
Crispy and delicious – this kid-friendly vegetable dish is a perfect accompaniment with chapatti, paratha, and puris. You can also serve these cutlets with inside a burger bun with some cheese, salad leaves & sliced tomatoes.
Veggie Packed Burger
Burgers are easy on the purse, quick to make, nutritious and kids love them!
To prepare this dish combine mashed boiled quinoa, rajma with different vegetables like carrot, capsicum, peas, cabbage etc. You can add different Indian spices to the mixture, as per your preference and taste. Once combined, shape the mixture into patties. You can grill or just roast the patty, the choice is yours. Serve the patty inside a burger bun.One bite of this multi-packed veggie nutritious burger and those little taste buds will dance with happiness and joy.
Aloo Egg Curry
This recipe is the daily doze of protein your kids need.
To make this delicious recipe, boil the eggs and remove their shells. In a separate pan fry chopped onions, tomatoes, and potatoes with various spices to prepare the gravy (add water as required). Once the potatoes get cooked, add the boiled eggs to the gravy.
Extremely luscious – you can serve this dish with some delicious home made whole wheat tortilla or homemade chapattis.
Fish is packed with omega 3 fatty acids. Hence we give you this inventive method to introduce more fish into your kid's mealtime.
To create this kid-friendly dish you can use any kind of white fish. In a bowl, combine boiled shredded fish with finely chopped tomatoes, red bell pepper, lettuce, onion, halved lime juice, sour cream, salt, and pepper. Put the mixture into whole wheat tortillas and roast it. You can serve this dish with a some tomato sauce and homemade curd.
Healthy and nutritious – this dish will surely tempt your children to try something new.
Pasta and Chicken
This dish is chock-full of textures and flavors, featuring cooked chicken, pasta, and lots of vegetables. It’s a perfect dinner recipe for kids who love to eat something fancy and delicious.
To prepare this dish, take some olive oil in a skillet or saucepan over medium heat. Sauté chopped onions, green bell pepper, carrots, mushrooms, olives, black pepper, along with boiled pasta and shredded chicken pieces.Later transfer the mixture into a baking dish and toss it with coarsely ground oats, shredded cheese. Bake the dish for 25 to 35 minutes, or until the mixture is bubbly and the oats topping is lightly browned. Serve hot with salad or with crispy buns.
When it comes to weeknight dinner recipe for kids, pasta and chicken are king. Luscious, lip-smacking and healthy this dish is inviting and appealing on the dining table.
Chicken stews are packed with nutritious vegetables; they don't require a lot of fussy arrangements and only take one pot to prepare.
To prepare this dish sauté chopped onions and garlic in a pan. Later add herbs, spices, various vegetables, chicken pieces, and the broth and cook until the vegetables are soft and the chicken is cooked.
Once all the ingredients are cooked - season the dish with salt and black pepper (optional).You can serve this dish with rice or rotis, as per your preference. Economical, packed with protein and blessedly mild in flavor, this dish rules the roost when it comes to planning easy dinner recipes for kids.
If you are looking for more such fun and easy dinner recipes for kids contact Kanupriya. One of the best child dieticians in Delhi, Kanupirya will help make your kid’s weeknight meal planning easy for you!
Remember to use different colors of fruits and vegetables daily.
Suggested fruits: avocado, berries, oranges, melons, grapes, etc
Suggested vegetables: dark leafy greens, peppers, purple cabbage, carrots, etc.
Milk and dairy have many other benefits too.
Some of the benefits include:
1. Rich in Proteins
Vegetarian pregnant women need to include this food group as it’s a complete protein source. It is recommended that they consume about 750 ml of milk or equivalent amount of dairy to meet their protein requirements.
Calcium intake is essential during pregnancy to ensure the skeletal development of the fetus. So all you moms-to-be need to ensure you include milk or dairy in your diet during pregnancy.
While most nutrients might be obtained from various other foods or supplements, vitamin D is rare in vegetarian food sources apart from fortified milk. Vitamin D prevents neonatal rickets and low birth weight. Hence, it is vital you consume milk during pregnancy.
Iodine is very important for your baby’s brain development. You also need iodine to allow your baby’s nervous system to develop. Milk is one such source of iodine. So include milk in your diet during pregnancy and let your little one grow to be the smart one that he/she is!
While all these benefits sound great, you need to ensure how much milk and what kind of milk do you need to drink during pregnancy? If you are in doubt and lack knowledge on the same, kindly get in touch with Kanupriya. One of the best nutritionist and dietician in Delhi –Kanupriya will recommend you the best nutrition for a healthy pregnancy.
For more information visit: https://kanupriyakhanna.in/
Pregnant women do not need to increase their caloric intake during the first trimester. However, in the second trimester, it is recommended that she increase her daily intake by about 300 calories (approx), followed by 450 calories (approx) during the third trimester. The woman does not require doubling her intake as long as her diet during pregnancy is full of nutrition. Instead, she can just add an extra snack to her diet, as per her appetite and hunger.
A healthy diet for pregnant women consists of:
• Grains: Whole wheat, oats, quinoa, millets and rice to name a few
• Fruits: All types of fresh fruits like orange, avocado, strawberry, banana etc
• Vegetables: All types of vegetables like spinach, cabbage, beetroots, carrot, asparagus, parsley, broccoli etc.
• Protein: Meat, poultry, fish, eggs, beans, legumes, nuts and tofu.
• Dairy: Low-fat or toned milk, cheese and yogurt.
• Fats: Healthy fats such as canola oil, peanut, soyabean and olive oils. Other food sources of healthy fats include nuts and seeds
• Water: If you want to maintain a healthy diet during pregnancy, make sure to stay hydrated throughout the nine months. Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema, and dizziness.
- Coconut water
- Fresh lime water
- Clear soups
- Herbal infusions
- Homemade flavored waters
Proper nutrition is essential for both you and your baby, but figuring out what to eat during pregnancy can be very puzzling and confusing. To empower your knowledge and confidence that you are doing the best for your baby and your body contact Kanupriya at https://
Lemon rice is a traditional south Indian dish. It uses lemon juice which gives the rice a refreshing and tangy flavor.
- 1 cup rice
- 1 3/4 cup water
- Salt to taste
- 1/2 teaspoon cumin seed
- 1/2 teaspoon mustard seed
- 1/2 teaspoon turmeric
- 2 red whole red chili
- 12 to 15 fresh curry leaves
- 2 tablespoons chana dal, pre-soaked in water for at least half an hour
- 1/4 cup unsalted roasted peanuts
- 1/4 cup lemon juice
- Wash rice well. Soak for 15 minutes.
- Drain the rice and put it into the saucepan. Add water, oil, and salt, and cook until nice and tender.
- Fluff the rice with a fork.
- Heat the oil in a frying pan on medium heat; stir-fry the peanuts until light brown.
- Take out the peanuts from oil and use the same oil for seasoning.
- Add cumin seeds and mustard seeds, add red chili, curry leaves, stir for a few seconds.
- Add the chana dal, stir-fry for about a minute.
- Add turmeric and mix it well.
- Add the cooked rice, peanuts, salt and lemon juice over the rice.
- Mix gently, and stir-fry for about 2 minutes. Serve hot with yogurt or raita.
Healthy Coleslaw sandwich
- Cabbage shredded 1/2 cup
- Carrot shredded 1/2 cup
- Green capsicum juliennes 1/3 cup
- Onion thinly sliced 1/3 cup
- Greek yogurt 1 cup
- Salt, pepper to taste
- Whole wheat bread 6 slices
- Mix all the ingredients.
- Toast the bread slices slightly.
- Apply a generous helping of the coleslaw to 3 slices.
- Cover with the other three slices to make 3 sandwiches.
- Serve immediately.
Rice, bean and corn salad
- Cooked red rice 1cup
- Boiled kidney beans 1/3 cup
- Boiled sweet corn 1/3 cup
- Onion chopped 1/3 cup
- Cucumber chopped 1/3 cup
- Carrot chopped 1/3 cup
- Salt, pepper to taste
- Virgin olive oil 2 tbsp
- Lemon juice
- Fresh mint leaves 2 tbsp
- Mix all the ingredients.
- Serve immediately.
For further help regarding quick and healthy recipes for kids, get in touch with us at Kanupriya.
In addition, lactation consultants can help babies who aren’t gaining enough weight. It is normal for babies to lose some weight after birth, but if the weight loss is more than expected a lactation specialist can help. Most often these trained professionals are mothers themselves. Their training and own experience aid them to understand the root cause of the problem and thus find the most applicable solution – from feed quantity to quality of feeding.
Mothers with one new born have it tough, and so when you have twins or triplets women around the world will understand your challenge. This is another area where lactation consultants come in handy. Mothers expecting twins or triplets should ideally contact these consultants before birth so that they can prepare you to handle feeding multiple babies at once. Post delivery, they can work with you to see if the babies intake and your supply are sufficient or any changes need to be made.
With special needs children, those born with a cleft lip or Downs Syndrome, these professionals guide mothers in the use of special products if there is a need, ensuring that the child’s nutritional needs are completely taken care of.
Yes breastfeeding is a natural process, but it doesn’t come naturally to all mothers and babies. In such cases it may improve child and self care by reaching out to an International Board certified lactation consultant Lactation Specialists can be recommended by the hospital or the pediatrician
Here are some situations in which it might be needed and helpful to reach out to a lactation consultant.
• You’re full of frustrations, questions, and doubts and need some encouragement! Lactation Consultants have seen and heard it all – and many are moms themselves, so they can field any questions you throw at them. All International Board Certified Lactation Consultants have been through training and have many hours of practical, clinical experience with moms and babies. Sometimes all you may need is an experienced, patient cheerleader by your side to help you overcome whatever hurdle you’re facing in your breastfeeding journey.
• Your baby isn’t gaining weight.
It’s totally normal for babies to lose a few ounces after birth, but if your pediatrician is noticing a more alarming weight loss, it may be time to work with a Lactation Specialist. She can help pinpoint the problem and offer a solution – whether it’s an issue with low milk supply (uncommon) or a latching problem.
• Your breasts or nipples just hurt. There are a few reasons why you might experience pain while breastfeeding: mastitis, engorgement, plugged ducts, or cracked nipples. An experienced lactation consultant will be able to assess and recommend a treatment plan to deal with these painful conditions safely without disrupting your breastfeeding routine.
• Your baby has special needs.
If you have a baby with conditions such as cleft palate or Down Syndrome, you can still feed them your breast milk! It may just take a bit more effort to work through the challenges your little one faces. There are products that your Lactation Consultant can find and instruct you to use that can help you achieve this goal.
• You have twins, triplets, or more!
You have a lot to think about when expecting multiples; contacting a lactation consultant should be one of them! Before the babies are born, she can help you prepare for what you’ll face when breastfeeding multiples. After your babies arrive, she can assist with showing you the correct way to support and feed two babies at once, and check to make sure your supply is keeping up with their nutritional needs.
• Baby Won’t Attach
Breastfeeding is instinctive for babies. However, there are various things that can cause attachment difficulties after birth. For example, if your breasts are very engorged, this can make it hard for some babies to attach. Sometimes, pain relief used during labour, or other birth interventions, can contribute to making some babies extra sleepy and perhaps even dull their feeding behaviours – all of which can make attaching more difficult. IBCLCs have a thorough understanding and first-hand experience with things such as how breastfeeding works and how to get breastfeeding off to the best start possible. This means IBCLCs are well placed to troubleshoot why a baby may be having trouble attaching and help work out the best ways to: Ensure your baby continues to receive enough milk, Support your milk supply, Provide ongoing guidance about what to do as things progress/change.
The old adage of “A pregnant woman must start eating for two”, is no longer true.
A pregnancy nutrition plan should provide all the essential nutrients required for the growth of the unborn baby but need not necessarily be double in quantity.
To put all the confusion regarding the best diet during pregnancy, this article talks about the nutritional needs of a pregnant woman.
A pregnant woman has increased protein requirements. She must eat at least three servings of protein every day during the second and third trimester. She can do this by including the following protein foods in her diet: milk and dairy, eggs, lean meats, legumes and pulses, nuts, etc.
An additional 300 kcals per day are required during the second and third trimester to support a baby’s growth during pregnancy. A woman should choose healthy foods instead of calorie dense foods like sweets, fried foods, etc. to ensure that along with calories, her diet is rich in nutrients. She can do this by choosing foods like: whole grains, pseudo grains like quinoa and millets, fruits and vegetables, nuts and seeds, etc.
Vitamins & Minerals: All doctors recommend that a pregnant woman must take a multivitamin supplement in addition to a balanced diet, to ensure that she gets enough folic acid, iron and calcium for her baby’s growth. Deficiency of any of these can lead to birth defects in the baby.
During pregnancy, the requirement of folic acid is 600-800 micrograms. Foods that are a rich source of folic acid include: nuts, egg yolk,dark green leafy vegetables, strawberries, etc.
Twenty seven milligrams of iron is required on a daily basis during pregnancy. Food sources of iron include: lean meats and poultry, dried fruits, beans and pulses, seeds like chia and flaxseeds, dark green leafy vegetables.
Calcium requirements during pregnancy are 1200 mgs. Pregnant women should include foods such as milk, yogurt, cheese, tofu, etc. in their diets.
Eight to ten glasses of fluids daily should be consumed during pregnancy.
The pregnancy nutrition plan mentioned in this article is simple and easy to understand. By following this guideline, you can be on your way to a healthy pregnancy.
Individual water requirement for individuals depends on many factors that include age, weight, activity level, weather conditions, state of fitness and even gender. Also it is important to note that the water source for the body are all direct and indirect fluid intakes starting from drinking water, milk, juices, other fluids to fruits and vegetables. It is key to note though that caffeinated beverages while may seem like increasing water intake, they actually dehydrate the body and thus increase the need for water.
A balanced diet, that includes the daily recommended fruits and vegetables, necessitates children to consume an average of 6 – 8 cups of water a day. For physically active children like my son the thirst levels are bound to be higher as the body loses water through the sweat on the field. So while he empties his water bottle (containing about 2 cups of water) while in the park for an hour and a half, my daughter drinks a cup of water only every hour and half.
The Institute of Medicine of the National Academies has a Recommended Daily Allowance and Adequate Water Intake Values that is given in the table below. These are only guidelines and parents should monitor the water intake based on other factors mentioned above. In case of much lower or much higher water intake a child dietitian should be consulted.
Kids Total Daily Fluid and Drinking Water Requirements
|Gender||Age Range||Total Water (Lt/Day)|
|Girls & Boys||4 to 8 years||1.5 Ltrs|
|Girls||9 to 13 years||1.8 Ltrs|
|Boys||9 to 13 years||2 Ltrs|
|Girls||14 to 18 years||2 Ltrs|
|Boys||14 to 18 years||2.8 Ltrs|
It becomes a challenging task for these women to ensure that their unborn babies are getting enough nutrients for growth and development and to satisfy their food cravings without gaining too much weight.
To achieve the same, they must keep in mind the following guidelines:
- During the first trimester, they should ensure not to gain any weight. The growing foetus does not require any extra energy or protein, and thus the dietary intake of the mother should remain the same with special emphasis on fruits and vegetables.
- The woman should exercise restraint when to comes to eating fried foods, foods with high salt content or sweets, including foods with honey and jaggery. Portion control is of paramount importance during this time.
- She must ensure that her diet includes a variety of fruits and vegetables, so that her unborn baby gets all the nutrients essential for optimal growth and development.
- Water and fluid intake are extremely important, and she must drink 12-14 glasses of the same daily during the second and third trimester.
- The pregnant woman must remain physically active throughout her pregnancy (as long as there is no medical condition preventing the same, check with the consulting gynaecologist and obstetrician). Physical activity ensures the following: it helps in maintaining the weight and prevents excessive weight gain, it helps in maintaining blood sugar levels and blood pressure, etc.
- Lastly, but most importantly, she must try to remain cheerful and happy during her pregnancy. Being pregnant is a very special experience and time in a woman’s life. To make it happy and stress-free, contact us at Kanupriya. As a fertility nutrition specialist we shall help you have a safe and healthy pregnancy.
The reliance on ready to eat foods is not so much due to lack of interest or want, but more due to paucity of time. As a child dietician I routinely share quick and easy food recipes for kids with such mothers. The recipes are tried and tested, quick and easy, and most importantly, universally loved by children of all ages. I had to share these recipes with my readers.
Recipe 1: Pizza Parantha
Pizza sauce (homemade-make and keep in fridge)
Mushroom chopped and sautéed
Mozzarella cheese grated
1) Roll out the dough in form of a pizza base. Cook like a parantha. Make sure that one side is cooked well and the other is half done.
2) Repeat the above with one more parantha.
3) Take one parantha. On the side that is cooked apply pizza sauce. Sprinkle the veggies, herbs and cheese
4) Cover this pizza with the other parantha with the half done side facing up.
5) Cook the 2 half done sides again till crisp.
6) Slice the pizza parantha like a regular pizza and serve.
7) You can use any vegetables, boiled chicken, etc. as fillings that your child likes.
Recipe 2: Oats Cheela:
Instant oats - 1 katori
Suji - ½ katori
Chopped onions - ¼ katori
Grated carrot - ¼ katori
Chopped palak - ¼ katori
Fresh coriander - 1 tbsp
Salt a pinch
Mix the oats with suji in a little water and keep aside for 10 minutes.
Check the consistency of the batter, should resemble a cheela batter.
Add the rest of the ingredients.
Spread batter on a non-stick pan and cook till golden brown.
Turn over and cook for a few more mintues.
Recipe 3: Apple & Peanut butter slices:
Apple slices – 4 (ring shape, destoned)
Peanut butter- 2 tbsp
Mix dry fruits of choice – 1 tbsp (optional)
1) Spread the peanut butter on the apple slices.
2) Top with dry fruits and serve.
Recipe 4: Cheese sandwich:
Whole wheat bread slices – 2
Grated cheese- 3 tbsp
Mix vegetables of choice – 3 tbsp (chopped)
Salt, pepper to taste
Dried Italian herbs – 1 tsp
Chilli flakes (optional) – ½ tsp
1) Mix all the vegetables, herbs, spices and cheese.
2) Fill in between the bread slice.
3) Toast in a sandwich maker till the bread is golden brown.
4) Serve hot.
Recipe 5: Frozen yogurt:
Bananas – 2 (chopped and frozen overnight)
Strawberries – 1 cup (frozen)
1) Combine the frozen fruits in a blender and pulse until smooth.
2) Serve immediately for a soft serve or freeze for later.
You can use any other fruit of your choice instead of strawberries. The bananas provide the sweetness and ice cream like consistency.
As a child dietician I can give you and your child expert dietary advice to help manage health conditions or diseases.
So, what is the best diet for conception? In this article, I shall highlight some of the food groups that have been found to affect fertility and help you get pregnant naturally:
Whole grains are grains that have not been processed too much and the bran (outer covering), the germ (reproductive part of the grain) and the endosperm (nutritious part of the seed) are all intact. These grains are high in fibre, complex carbohydrates, minerals and vitamins. Some examples of whole grains are: whole wheat, quinoa, millets, amaranth, etc.
Pulses are seeds of the legume family. They include dry beans, lentils, dry peas, etc. They are a good source of protein, fibre, minerals and vitamins, and are low in fat. Some examples are: kidney beans, chickpeas, puy lentil, etc.
Did you know that there are certain fish that are considered better than others? This is due to the fact that these fish generally have low levels of mercury, are high in omega 3 fatty acids and are not endangered. The list includes: tuna, wild salmon, farmed oysters, sardines and trout.
Recent studies carried out on women wanting to conceive have shown that women who ate more fresh fruits on a daily basis conceived faster than women who ate more processed foods. This was independent of their weight status. The current recommendation is that everyone should eat about 2-3 servings of fruits daily.
Olive oil is a great source of monounsaturated fatty acids. It is the main source of fat in Mediterranean diets which have been shown to increase conception in women.
If you need more information on fertility nutrition, get in touch with us at Kanupriya!
• What should I eat to produce enough milk for my baby?
• What should I avoid in my diet to ensure that my baby is not colic?
• If I don’t lactate is it alright to give my baby bottle feed?
Well, if you are not lactating, it is alright to give you baby bottle feed. At Kanupriya, we have consulted with many new mothers who are not lactating sufficiently or at all on bottle feed.
Having said that, if you are lactating then it is good to know that breast milk, in any quantity, is wonderful for babies. Some studies suggest exclusive breast feeding for the first six months while some lactation consultants suggest that introducing food at three months maybe alright. Bottom line is that breast milk remains the best meal for the baby for at least the first three months.
What makes breast milk the first universal suggestion is that it contains all nutrients that a baby needs for its growth and development, from proteins to fats to calories and minerals. These nutrients pass from the mother to the child. So here are some sample food groups that help understand a new mother’s healthy lactation diet.
A thumb rule to keep in mind is that when breastfeeding, you need 400-500kcal extra per day. Now coming to the food groups –
1. Dairy Products : Foods such as milk, paneer, cheese, eggs etc. are rich in protein and a good source of calcium. These foods help form Caesin in breast milk, which aids digestion and absorption of other nutrients.
2. Green and Leafy Vegetables: Broccoli, Kale, Peas, Mustard Greens etc are all rich in their protein and mineral content. This helps boost nutritional value of the breastmilk and the fiber maintains the mother’s digestive system’s health.
3. Pulses and Legumes: These have high levels of minerals such as iron, folate, phosphorous, zinc, and B vitamins. Rich in proteins and low in fat, this is a good inclusion to have a well-balanced diet for a new mother.
4. Seafood: Rich in iodine and other minerals, seafood for those not allergic can be an interesting addition in the daily diet.
Salt, butter and ghee in the normal amounts must also be consumed to ensure the supply of fat and energy to the mother.
Just as when pregnant, when breastfeeding mothers should be careful with caffeine, alcohol and medication. Hydration through water and other healthy fluids is essential and do not try diets to lose weight.
At Kanupriya we help our mothers plan their lactation diet for the well being of their child and themselves.
And it is because of this that the old adage is very true – “What a mother eats is who her child becomes.”
The first weeks of fetal development are critical, and this is a time when the pregnancy may not be known or confirmed. In a planned pregnancy the diet can be taken care of from the stage of planning itself. However, in other cases, a mother to be should choose a variety of healthy foods to provide nutrients for the growth and development of the child the minute she suspects she is pregnant.
So what nutrients should a mother focus on and where can she get them from? Here is a small peek. Please note that this pregnancy diet plan may need to be modified depending on the physical and medical needs of the expecting mother.
Power foods during pregnancy:
Folic acid: It is a B vitamin that is crucial in helping developing a healthy brain and spine in the baby and avoiding neural tube defects. Leafy green vegetables, fortified or enriched cereals, egg yolk, etc. are all excellent sources of Folic acid. Mothers – these are good for your own hair too!
Calcium: It is a mineral used to build bones of a baby. If the pregnant mother’s diet lacks calcium the mineral is drawn from the mother's bones. The baby is protected but the mother suffers in the long run. Food sources: milk, yogurt, cheese, sardines or salmon with bones, some leafy greens (kale, pok choy),etc. are what you need to start eating ladies! You do not want bone related maladies later in life!
Iron: Pregnant women need double the amount of Iron. Iron is the main oxygen carrier in the blood which is also the way in which the baby gets its own oxygen supply. Iron deficiency during pregnancy or anemia, can cause fatigue and can increase the risk of infections. Food sources: meat, poultry, fish, dried beans and peas, etc. are all a regular part of Indian diet.
Protein: Protein helps in developing important organs in the baby, such as the brain and heart. These are formed in the womb and for that mothers need to ensure that their diet has adequate amounts of proteins. Food sources: meat, poultry, fish, eggs, nuts, etc. are all easy to access and include in the diet.
The pregnancy diet plan described in this article is high in nutrition and is sure to help keep you energetic through the day. However, you can seek advice from your gynecologist or lactation consultant, for better results.
Thank you Dr. Kanupriya for all your guidance and patience. I was not only able to bring my blood sugar levels under control, but was also able to fulfill my sweet cravings. I am so happy and blessed to have had you guiding me, on my journey of delivering a healthy baby girl. My husband and I shall always be indebted to you.
My five year old is a fussy eater and we are vegetarians. I was very worried about my son's nutrition intake and so I contacted Kanpuriya. She explained to me what food groups I could work with to plan balanced meals for my son. Her suggestions were simple and included food items that are easily available. Sometimes her suggestions are so much fun that I continue them for the rest of the family also. For example she suggested a colourful burger patty in which along with potato she asked me to add beetroot for pink, peas for a green, and cauliflower for white. These vegetables add more nutrition than plain potatoes, do not have a strong taste and so my son is happy and the colours make presentation fun. Meal times are less stressful for me and more fun for him now.
Meghna Agarwal, Mumbai
My experience with Dr kanupriya has been wonderful so far. She has changed my concept of dieting completely. She’s an excellent dietician and has a very understanding approach. She believes in giving you complete and wholesome nutrition and at the same time manages to achieve excellent results.
She also offers you flexibility in the diet with multiple options for all meals. This ensures that you dont find the diet exhausting in anyway.
One of the best things that I feel with her is that she is very easily accessible and you can reach out to her at anytime with any issue you might be facing.
Also she doesn't let you feel guilty about any deviations you might have had such as a meal outside etc.
All in all, my experience with her has been more about introducing lasting lifestyle changes than about a strict or gruelling diet routine.
I had been married for seven years and was unable to concieve. I had undergone 2 failed IUIs and 1 failed IVF cycles. Doctors advised me to lose weight. I used to be depressed and food was my solace. When I met Kanpuriya, she explained to me that weight loss was not a one time activity but I had to start selecting a healthier way of life, always. She gave me an easy to follow diet plan - what to choose from and what to restrict. The best part was that i was allowed to indulge in my favorite desserts occasionally. She suggested simple activities such as walks and yoga - all easy to include in my routine. After meeting Kanpuriya I became a more positive individual. Six months later I lost 10 kgs, and conceived. Even now as a mother I have more energy than most new mothers. She showed me what "way to good health and happy life" means.
I have a 14 year old teenager who wanted to eat only fast food everyday. As a mother that was not acceptable. I was at my wits' ends when a friend suggested we meet Kanupriya. Patiently she explained to my son the importance of nutrition - especially as he trains in football. She displayed how processed foods lack all the nutrients that are needed by a sports person. Equally she explained to me that my son was not aiming to be a professional sports person and so an occasional junk day should be ok to ensure that his cravings are met and he is a happy youngster. That did the trick. We struck a balance and found that we could both understand how to build a healthier life together. Thank you, Kanupriya.
Renu Kohli, New DelhiManager
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