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Eating Right for Your Health

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Breastfeeding causes some changes in the body. For this reason mothers are advised healthy eating while breastfeeding. A nutritious well-balanced diet will support your baby’s growth and your own health.

Tuesday, March 7th, 2017

Tips to eat right while breastfeeding:

Make friends with all food groups – Include a variety of foods from all food groups such as (1) cereals, pulses, legumes, millets; (2) Milk and animal foods; (3) fruits and vegetables and (4) fats, oils and nuts. This will ensure that you get various nutrients present in these foods. Try to include variety of foods within each food group.

Calorie Check - A few extra calories are required during breastfeeding to maintain your energy levels. So, consume smaller portions of nutrient-rich foods throughout the day.


Relish a variety of galactogogues that are given after delivery. These are nutrient dense food preparations made using nuts, poppy seeds, edible gum, garden cress seeds etc. However, watch out your portions as these are generally high in calories.


Focus on Fibre - Fibre-rich foods like whole grains, vegetables and fruits provide many nutrients and make you feel full.

Fluid Needs - Drink plenty of water (at least 8-10 glasses) to stay hydrated throughout the day. You can drink a glass of water every time you breastfeed.

Basics for Bone Health - A slight bone loss occurs during breastfeeding, because the calcium that a baby needs is drawn from the mother’s bones. So include calcium-rich foods like milk, curds, green leafy vegetables, nuts, etc. in your diet.

Manage your Meals - Eat small nutrient-packed meals frequently during the day. Avoid fried and sugary foods. Store healthy nutritious foods in the house
so that you can reach for them when you are hungry or tempted to eat.

A healthy diet cannot be replaced by supplements. However, some mothers may require vitamin and mineral supplements in addition to a healthy diet. Consult
your doctor before taking supplements.

Remember a well-balanced diet will help you stay healthy. So eat right for your health and your baby’s health!

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