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Eating Right while Breastfeeding

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Breastfeeding is one of the most nutritionally challenging periods in a woman’s life and it requires and uses up a lot of energy and nutrients. When you breastfeed, changes happen in your body that make you feel hungrier and more thirsty.

Thursday, March 9th, 2017

How to Eat Right?

During breastfeeding, it is important that your diet supplies nutrients like protein, calcium, iron and vitamins. You need these nutrients for your own health and well-being. Eating right will also help you increase the amount of breast milk for your baby. Eat regularly and try to include a wide variety of healthy foods in your diet.

A healthy diet includes the following:

During breastfeeding, many of the nutrients you eat pass into breast milk and provide nutrition for your little one. That is why eating well is very important during breastfeeding.

At least five portions of different fruits and vegetables a day. Include spinach, methi leaves and other leafy vegetables in your regular diet.

Starchy foods such as whole-grain wheat, rice and other whole cereals.

Plenty of fibre from whole cereals (whole-wheat flour, rice, ragi, maize), pulses (peas, bengal gram, soyabean), fruits and vegetables. Fibre helps with bowel problems
and constipation that is common after childbirth.

Protein-rich foods such as lean meat (meat without fat), chicken, fish, eggs and pulses. At least two portions of fish a week is recommended, including oily fish like
tuna and sardine.

Dairy foods such as milk, curd and paneer. They contain calcium and are a source of protein.

Drinking plenty of fluids (13–16 cups) to prevent dehydration. Some good choices are water, milk, and unsweetened fruit juices like sweet lime, apple, orange, etc.
Keep a glass of drink beside you when you are preparing to breastfeed.

Enjoy a variety of galactogogues in moderation as these are nutrient dense foods and can help you fulfil your nutrient requirements

The best diet for a breastfeeding woman is a well-balanced one. Eating a balanced diet will give you more energy to breastfeed and help you have a speedy recovery from childbirth.

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