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Categories breastfeeding meal plan, Nutrition Blogs, Nutrition during lactation

Importance of Breastfeeding in Strengthening Your Infant’s Immunity

Till date, breast milk remains the best meal for the newborn baby for the first 6 months of its life. It gives the child a healthy start from the earliest moments of life.

 Have a read below to understand the importance of breastfeeding:

  • Rich in proteins, fats, carbohydrates, sugars, etc – breast milk contains all the essential nutrients that a baby needs for its growth and development.
  • As per research, breast milk contains ‘Probiotics’ – a substance which in turn serves as a nutrient source for healthy bacteria in the body. This substance not only protects the infant’s gut but also instructs the newborn’s immune system on how to appropriately respond to harmful bacteria.
  • Likewise, breast milk contains lymphocytes and macrophages – substances that produce antibodies. These antibodies boost the infant’s immune system and lower the risk of allergies and other chronic illnesses like gastroenteritis, diarrhea, irregular bowel movement, cold, flu, etc.
  • Some studies claim that breastfed infants stay healthier for a longer period. Such kids are less prone to developing obesity and other lifestyle diseases like diabetes, high blood pressure, cancer, etc – later in life.
  • What’s more? Health experts suggest that children who are exclusively breastfed have higher IQs than kids who are fed through bottles, nipples, and other modern supplies.

Post Delivery Diet for Breastfeeding
If you wish to provide the right nutrients to your baby, have a look at the breastfeeding diet plan below:

  • Dairy Products – Food items such as Milk, Paneer, Cheese, Eggs, etc. are rich in protein and calcium. These food items help form Casein in breast milk – an element that aids digestion and absorption of other nutrients.
  • Green and Leafy Vegetables – Broccoli, Kale, Peas, Mustard Greens, etc are all rich in protein and mineral content. It helps boost the nutritional value of breast milk. Moreover, the fiber present in these food items regulates the mother’s digestive system.
  • Fruits: A good source of vitamin B1, B2, B6, and C, fruits will increase the milk production in the body.
  • Pulses and Legumes – A good source of iron, folate, phosphorous, zinc, and B vitamin -this food can be a good inclusion in the breastfeeding meal plan.
  • Consume water and other healthy fluids – it will help you stay hydrated throughout the day.

Remember: Do not try diets to lose weight immediately. Give your body some time to normalize, before you plan to get back in shape. Ensure you consult a dietician before you make any major changes in your diet plan.

Kanupriya Khanna is one such dietician who can help you with a good breastfeeding meal plan. One of the best nutritionists in Delhi, Kanupriya will help you meet your nutrition needs during the breastfeeding period.

Categories breastfeeding meal plan

Stay Hydrated When You Are Breastfeeding

According to studies, it’s recommended that you drink more water than usual when you’re breastfeeding. Since your breast milk is made up of about 90 percent water, it’s important to drink plenty of water each day while planning your diet during your lactation period. Drinking enough water will not only keep you healthy and hydrated but will also help you produce and maintain your breast milk supply.

Tips to Get Enough Water Each Day

  • It can be difficult to keep a track of how much water you’re drinking when you are a busy new mom. A good way to get enough water in your breastfeeding meal plan is to keep a bottle of water near you to sip while you’re nursing. That way, you’ll be sure to gulp sufficient water when you need.
  • “Time” your water intake if you have a hard time remembering to drink it. Set an alarm for every hour and try to sip a few ounces each time the alarm goes off. You will soon be in the habit of drinking water.
  • You can also carry your water bottle with you when you’re on the go. Keep it in your diaper bag, or in the stroller pocket. By having water handy, you’ll be more likely to consume enough water throughout the day.

Check if You Are Consuming Enough Water

One way to determine if you are consuming enough water is to pay close attention to your
urine. If your urine is almost clear or a pale yellow in colour – it means you are drinking enough water. However, if the urine is dark yellow or you realize that you are urinating less often than usual- then it’s a sign that you are probably dehydrated.

Recommended Water Intake During Breastfeeding
During breastfeeding, the average intake of water should be minimum 3 litres. However, if you need precise information on how much water you should consume as per your health condition – contact Kanupriya Khanna. A certified nutritionist from Delhi, Kanupriya will not only share tips on how to get the right amount of water during breastfeeding but will also help you plan a good post delivery diet to stay healthy.

For more information on Kanupriya Khanna https://kanupriyakhanna.in/

breastfeeding meal plan
Categories breastfeeding meal plan, Recipe

8 Super Foods for Breastfeeding Mothers

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.

post delivery diet

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.

lactation consultant - oats

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.

post delivery diet for breast feeding

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.

lactation diet

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.

diet during lactation period

 

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.

assorted nuts

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.

breastfeeding mums

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.

breast feeding food

 

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/

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