If you are a new mother, you are going to be the main source of nutrition to your baby. Hence while breastfeeding you need to pay special attention to your diet since certain foods help to pep up the milk supply. Moreover, healthy eating also gives you the energy to take care of yourself and your baby.
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.
2 Oats
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.
7 Salmon
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.
8 Shatavari
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 @ info@kanupriyakhanna.in 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