Nutrients of Prime Importance
The nutrients that are particularly important during breastfeeding are:
Protein: It is important to include plenty of protein in your diet to build the protein in your breast milk. Include pulses or any other protein-rich food (chicken, lean meat, egg, fish, pulses, nuts, beans, curd, other milk products) in each meal.
- Calcium: Calcium is one the main ingredients in breast milk. So you need to eat at least 4 servings of calcium-rich food like milk, paneer and curd.
While breastfeeding, you need to eat healthy, nutritious food as many of these nutrients get transferred into breast milk.
Iron: Your iron stores get exhausted during pregnancy. So you need to rebuild your iron stores by eating iron-rich foods like green leafy vegetables (palak, methi leaves,
drum stick leaves), meat (chicken, red meat, fish), pulses and legumes, whole-grain cereals nuts and dried fruits.
- Folate: You need this B-vitamin for the healthy growth and development of your baby . It can be found in leafy vegetables, wholegrains, peas, nuts,
avocado and foods made with yeast (idli, dhokla, appam). - Iodine: This mineral is needed for the production of thyroid hormones and to ensure healthy growth and development of your baby. It is found in
seafood, milk and vegetables. - Vitamin A: Breastfeeding increases your need for this vitamin. It is found in dark green, yellow, and orange vegetables and fruits such as leafy vegetables,
carrot, papaya, pumpkin, mango, etc. - Other nutrients of importance are zinc (whole grain cereals, pulses, milk, nuts, seafood) and vitamin B6 (organ meat, fish, whole grain cereals, green peas, beans, brussel sprouts)
Enjoy a wide variety of nutritious foods. It will ensure that you get all the necessary nutrients for your health and for your baby’s health too.
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