Diet For A Healthy Breastfeeding Mom

Team AckoFeb 8, 2024

When you consider eating to be the last thing or maybe you just skipped your meal because you forgot to eat, it's not correct. It is very necessary for you to keep up your energy level so as to take proper care of your baby.

When you think about diet for breastfeeding mom, the foremost thing to be kept in mind is a healthy lactation is necessary. As a mother, your prime aim is to ensure proper growth and development of your baby. Therefore, it is very essential for you to maintain a healthy and balanced nutritional lifestyle for yourself. If you are not healthy, your child will also suffer.

Diet for a healthy breastfeeding mom: Key principles for a healthy balanced diet

During breastfeeding, you have to be little more cautious with respect to what you eat, because not directly but indirectly it does impacts the growth of your baby. You need to intake more of healthy food items to fuel up your energy and milk production. Below is a list of diets to be included in your meal in order to have a complete balanced diet.

Iron rich food

Lentils, cereals, green leafy vegetables, dried fruits are storehouses of iron. This helps in overall growth and development of your baby. You should also concentrate more on citrus fruits like orange, lemon, they are rich in vitamin C which helps in improving the immunity.

Food full of proteins

You must absorb lot of protein in the form of eggs, meat, dairy products and whole grain products. 

Calcium is must for every mom

For more calcium intake you need to include dairy products and dark green vegetables. Other products like juices, cereals and tofu also helps in adding vitamin D in your diet.

Diet for a healthy breastfeeding mom: What is to be included?

It is very necessary for you to understand that whatever you consume changes the flavour of your breastmilk. Therefore, it is very important to introduce, your little baby to different food variety through your diet that helps in giving exposure to different tastes and flavours. This will also help you in near future to make your kid eat different solid food. You should remember to have complete balanced diet along with healthy nutritional essence in it. Your diet can include the following:

Green leafy vegetables

Vegetables like spinach, broccoli, coriander, are a complete storehouse full of vitamin A, vitamin C and iron, including this in your diet everyday results in very healthy development of your baby. They are also a good source of calcium and antioxidants, which is a necessity for your baby.

Seasonal fruits

It always suggested to, enrich your overall diet with seasonal fruits. They are a direct source of vitamin C, antioxidants and minerals. Fruits like, banana, chikoo, and apple are very important, for increasing the energy level in you and helps in building immunity in your baby.

Eggs

Nothing can be healthier and a perfect source of proteins. It also adds vitamin D in your diet. Both are the major foundation of overall growth and development of your baby and also help in stronger bones and muscles.

Vegetables like carrot and pumpkin

They are vitamin A and phosphorus rich diet food items. It helps in improving the eye sight of your baby.

Legumes

They are rich in proteins and iron. Food items like bean, peas, lentils, black beans. They help in overall growth and muscle development of your baby.

Whole grain

Cereals like oatmeals, brown rice are highly rich in proteins, vitamins, iron and other minerals. They are essentials, to be added in your diet as it provides a complete diet for the development of your child.

Garlic

Since ages, garlic has been used by lactating mothers to increase their milk production. It also helps you to improve the immune system and better milk development. 

Diet for a healthy breastfeeding mom: Is it necessary to keep yourself hydrated?

You tend to feel thirstier during breastfeeding, so drink as much water as you can to quench your thirst. Generally, it is advisable to consume between 13-16 cups of fluid in a day to keep yourself hydrated. You don't have to worry about your baby as breastmilk is sufficient for her to have water. The point to be kept in mind is that water doesn't have anything to do with the making of breastmilk, so you need to drink how much ever you want. Excess water can lead to bloated stomach.

Now, the concern arises, how to find if your body needs more water or your body is dehydrated. They way to find is to check the colour of your pee, if it's pale yellow in colour it indicates that water intake is sufficient for your body but just in case if you find dark yellow colour, it means that your body is dehydrated and you need to increase the consumption of water. Feeling lethargic and dizzy are also the symptoms of dehydration.

Diet for a healthy breastfeeding mom: How to fulfil the daily nutrient diet?

Remember to follow a routine, eat healthy nutritional and complete balanced diet food.

1. Add proteins in the form of eggs, meat, dairy, etc., at least 2-3 times in a day.

2. Eat as much seasonal fruits as can, but avoid consumption of fruits in the evening and night time.

3. Enrich your diet with more of green leafy vegetables, which is the direct source of iron.

4. Drink water, whenever you feel thirsty.

5. Also, add cereals and lentils in your diet.

Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.