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:
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.