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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

Categories Diet During Pregnancy, Recipe

Traditional Indian Recipes that Can Be Included in Your Breastfeeding Meal Plan

Post delivery the mother’s diet affects the quantity and quality of breast milk. So it is advisable for new moms to intake a balanced and nutritious diet, in order to provide complete nourishment to the baby during the first six months

If you are exclusively looking for a nutritious breastfeeding meal plan, have a look at some delectable traditional Indian recipes below. Nutritious, wholesome, healthy and scrumptious – these recipes can be easily prepared at home.

Spinach Soup

Ingredients

  • 1 cup – fresh spinach leaves finely chopped
  • 1 onion, finely chopped
  • 1 tomato, finely chopped
  • 3 small cloves of garlic finely chopped
  • ½ tbsp moong dal
  • ⅛ tsp turmeric powder
  • ½ tsp pepper powder
  • 1 tsp cooking oil
  • ½ tsp cumin seeds
  • ½ cup of water
  • Salt – as required

Procedure

  • Wash spinach leaves thoroughly in clean water. Simultaneously soak moong dal in water for 10 minutes.
  • In a pan, heat oil and add cumin seeds to it. Allow the seeds to splutter. Next, add chopped garlic and saute it for two minutes.
  • Now add chopped onions and tomatoes and fry them nicely until it turns mushy golden brown.
  • Next, add spinach leaves and soaked moong dal. Give a quick stir and mix all the ingredients well.
  • Add water and sprinkle salt and turmeric powder.
  • Cook everything together for few minutes in medium-low flame.
  • Once the spinach leaves soften and begin to melt – transfer the cooked mixture to a blender.
  • Grind the mixture into a smooth puree. Add water as required.
  • Sprinkle pepper powder and serve the soup warm!

Ragi Porridge

Ingredients:

  • 1 tbsp ragi flour
  • 1 tbsp ghee
  • 2 tsp guar gum
  • ½ tsp ajwain seeds powder
  • 1 tsp dill seeds powder
  • 1 tbsp coconut grated
  • 1 tbsp jaggery
  • 2 cups water /coconut milk
  • 2 tbsp nuts (optional)
  • Saffron few strands (optional)

Procedure:

  • Heat ghee in a broad pan.
  • Roast ragi flour in ghee. When you can smell the aroma, add guar gum – roast it for 1 min.
  • Next, add all the spices. Roast it for another 1 min. Add some nuts and some saffron(optional)
  • In another pot, boil 2 small cups of water with 1 tbsp jaggery. Allow the jaggery to get melted.
  • When ragi is roasted with herbs – add jaggery water and mix well.

Khichdi – Ayurvedic Food Recipes

Khichdi can be described as a porridge type of dish prepared from mung lentil and rice as the main ingredients. Various herbs and spices make it a healing recipe for various diseases. Ayurvedic therapies use it for cleansing due to its ease of digestion and assimilation.

Ingredients:

  • 3/4 cup basmati rice
  • 1/2 cup split moong dal (lentil)
  • 1/2 tbsp ghee or sesame oil
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds (optional)
  • 1/4 tsp hing also called asafoetida
  • 1/2 inch finely chopped ginger
  • 1/2 tsp turmeric
  • 1/2 tsp salt
  • 8-10 whole black peppercorn
  • 4 to 6 cups of water depending upon the consistency desired.

Procedure

  • Wash the lentil and rice together.
  • In a heated heavy-bottomed saucepan or pressure cooker add ghee (clarified butter) or oil.
  • When ghee gets warmed, add hing along with cumin and mustard seeds. Wait till the seeds crackle.
  • Add chopped ginger, sauté for about 30 seconds.
  • Add rice, dal, turmeric, salt and whole black peppercorns.
  • Mix in gently.
  • Add water and bring to a boil over high heat. Keep stirring occasionally. If using a saucepan, cover it, reduce heat to low flame and cook undisturbed until soft for about 30 minutes.
  • Switch off heat, let khichdi rest for 5 minutes.
  • If using a pressure cooker, cook the khichdi for one whistle.
  • Let the cooker cool off.
  • Fluff it up gently with a spoon, add a tablespoon of ghee (optional) and serve.

Variation: – You can use quinoa instead of rice. Vegetables can be added to make a one-pot meal. If root vegetables, sauté first then add rice and dhal. Green leafy vegetables can be added at the end when khichari is nearly cooked.  Garnish with rosemary/fresh dill.

Beetroot and Coconut Soup

  • 1 lb beetroot
  • 1 tin coconut milk
  • 1 large piece of ginger
  • 1 onion (optional)
  • 1 large carrot (optional)
  • 2 tablespoon of your favourite frying oil
  • Juice of one lemon or lime
  • Salt and pepper to taste
  • Chive and fresh cream (optional, for serving)

Procedure

  • Peel and dice the vegetables. Grate the ginger.
  • Heat the oil in a frying pan and add the diced vegetable and the grated ginger.
  • Stir fry on high heat for 5 min. Keep stirring constantly.
  • Add coconut milk and one pint of water. Bring to the boil and lower the heat to a simmer. Cook until the vegetables are quite tender. Next blend to a smooth soup.
  • Bring back to the boil, and add salt and pepper to taste. Just before serving – add the lemon juice.
  • Serve with chopped chives and a spoonful of fresh cream for a dramatic colour effect.

For more such tips and recipes on post delivery diet contact Kanupriya Khanna. One of the best nutritionists in Delhi, Kanupriya works with women to improve their pre and postnatal nutritional intake. She will not only share traditional post delivery diet plans but will also explain the quantity in which they should be consumed.

 

Categories Diet During Pregnancy

Benefits of Eating Shatavari During Pregnancy

Shatavari or Asparagus Racemosus has been used for centuries in Ayurveda to support the female reproductive system. Even doctors and fertility nutrition specialist consider it as wonder herb since it helps increase the chances of conception.

So in this section, let’s quickly look at the benefits of Shatavari:-

Improves Ovulation
One of the most important components of Shatavari is steroidal saponins. This component is known to be an excellent factor to regulate the production of estrogen which in turn promotes menstrual cycle regulation and better ovulation.

Improves Secretion of Cervical Mucus
Shatavari – is a mucilaginous and a warming Ayurvedic “sexual tonic”. It increases sensitivity to the female genitalia and helps the cervix secrete an adequate amount of mucous to help the sperm meet the egg.

Stimulates the Immune System
Studies show that Shatavari can stimulate the immune cells of the body. Widely used in Ayurveda as Rasayana for immunostimulation – this herb helps the body fight against various diseases. It speeds up the recovery time.

Restores Hormonal Imbalances
Shatavari is known to balance the female hormone level. It improves follicular maturity and stabilizes irregularities in the menstrual cycle all of which can enhance fertility and increase energy levels.

Increases Breast Milk Production
Shatavari is known to increase the level of milk during breastfeeding. It nurtures the mother’s body and helps her transit easily through the natural phases of life. Moreover, studies suggest that regular intake of Shatavari helps the mother and baby increase weight.

Shatavari grows throughout the year in every part of India, especially in the north. It can be taken in the form of a powder, tablet, capsule or liquid extract. However, if you need accurate details on how Shatavari can be taken during pregnancy and breastfeeding, ensure you consult a fertility nutrition specialist

A qualified fertility nutrition specialist will not only give you a proper pregnancy nutrition plan or a breastfeeding meal plan but will help you live a healthier and happier life.

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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