The mother’s diet during breastfeeding has a direct impact on the child’s health. Whatever the mother eats, the child gets the same nutrition through milk. Therefore, it is very important to take a balanced and nutritious diet at this time, so that the child becomes strong and the mother’s health also remains intact.
Why is proper diet important during breastfeeding?
- Child’s growth and immunity becomes stronger
- Mother gets relief from weakness and fatigue
- Quality and quantity of milk improves
- the risk of infection is reduced
What should breastfeeding mothers eat?
1. Green leafy vegetables
Vegetables like spinach, fenugreek, mustard are rich in iron, calcium and fiber.
Benefit: Anemia is removed and the quality of milk improves.
2. Milk and dairy products
Milk, curd, cheese and buttermilk are good sources of calcium and protein.
Benefit: The child’s bones become strong.
3. Pulses and protein rich foods
Moong dal, masoor dal, gram, kidney beans and egg (if eaten) provide protein.
Benefit: Helps in baby’s muscle and tissue development.
4. Dry Fruits and Seeds
Almonds, walnuts, raisins, sesame seeds and flaxseeds are extremely beneficial.
Benefit: Energy is provided and milk becomes nutritious.
5. Fruit
Fruits like apple, banana, pomegranate, orange, papaya and mango provide vitamins and minerals.
Benefit: Immunity increases and digestion remains fine.
6. Whole grains
Take wheat bread, porridge, brown rice and oats.
Benefit: The body keeps getting energy continuously.
7. Adequate water and fluids
Be sure to take water, coconut water, soup and buttermilk.
Benefit: The process of milk production improves and dehydration does not occur.
What things should you stay away from?
- excessive fried and junk food
- very spicy food
- more tea and coffee
- alcohol and cigarettes
- too much sweet stuff
These things can affect the child’s digestion and sleep.
How often should one eat?
- Better to eat small meals 5–6 times a day
- don’t stay hungry for too long
- Be sure to include protein and vegetables in every meal.
What things should you pay special attention to?
- Food is always fresh and clean
- Take iron and calcium supplements as per doctor’s advice
- Contact a doctor in case of excessive weakness, dizziness or less milk production.
The more balanced and nutritious the diet of a breastfeeding mother is, the healthier and stronger the child will be. Eating right not only improves the growth of the child, but the mother herself also feels fit and energetic. Therefore, do not be careless in eating during this period and make healthy food a part of your daily routine.
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