World Breastfeeding Week 2023: Nutritionist Shares Diet Plan For Lactating Mothers

Do you know that a lactating mother should eat six times a day in small portions? Scroll down to find a diet plan for breastfeeding moms curated by a nutritionist so that you can remain energetic throughout the day and the baby gets a sufficient supply of nutrients. 

diet for lactating mothers to increase breast milk

It is an understatement to say that many new mothers struggle a lot during breastfeeding, and one of the key reasons is diet. Manpreet Kaur Paul, Executive Nutritionist, Cloudnine Group of Hospitals, Faridabad, said that a well-balanced diet is crucial for lactating mothers because it impacts the quantity and quality of breast milk.

Importance Of Diet For Breastfeeding Mothers

Adequate Energy Supply

importance of diet for breastfeeding mothers

Manpreet said that since breastfeeding requires extra energy, a balanced diet can refill the body with essential amounts of calories. It can help to meet the demands to stay energetic. It promotes the overall well-being of a new mom.

Transfer Of Nutrients

The nutritionist added that whatever a mother consumes is passed on to the baby through breast milk. Therefore, if you are eating right, the baby also gets proteins, vitamins, healthy fats, carbohydrates, and minerals that are essential for growth and development. It gives a boost to the immune system of your little munchkin.

Prevents Allergies

Manpreet said that a baby is exposed to multiple flavours through breast milk. It can help them to develop taste and make the transition to solid food a little easy. She added that breastfeeding for six months can help to reduce risks for allergies and food sensitivities among infants.

Nutritional Recovery

The nutritionist said, “Pregnancy and childbirth can deplete the mother’s nutrient store.” Therefore, a nutritious diet can replenish the reserve, support a new mother’s overall well-being, and promote postpartum recovery.

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Diet For Lactating Mothers: Breakfast, Lunch, Dinner

diet plan for lactating mothers

If you are an Indian or prefer Indian cuisine, here is a complete diet for lactating mothers shared by nutritionist Manpreet:

Morning: Start your day with a glass of milk or herbal tea along with some assorted nuts.

Breakfast: You should add whole grains like oats to your breakfast. Your breakfast should also include good sources of protein like lentils, eggs, and yoghurt. You can also add fruits like papaya, banana, and orange for added vitamins.

Mid-morning Snack: A handful of nuts like walnuts, almonds, and cashews with a glass of milk or a cup of herbal tea can add nutrients to your body.

Lunch: The nutritionist suggested adding vegetables like beans, carrots, tomatoes, and spinach to your meals. You should all add high sources of protein, including chicken, lentils, and chickpeas. You can have them with chapatis and rice along with some curd.

Mid-afternoon Snack: As a mid-afternoon snack, drink a glass of fresh fruit or vegetable juice or have a glass of smoothie.

Evening Snack: In the evening, you can have a glass of milk or a cup of herbal tea with quick snacks like poha, idli, or dhokla. You can also add nuts and seeds on the side.

Dinner: Your dinner can be similar to lunch. It should be a combination of cereals, whole wheat, rice, ragi, oats, and jowar. However, at night, you should opt for light protein options like grilled chicken or fish, lentils, and millet daily.

Bedtime Snack: The nutritionist advised drinking a glass of milk with a handful of dry fruits like figs, dates, and apricots.

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Diet Tips For Breastfeeding Mothers

diet tips for breastfeeding mothers

The general diet tips for lactating mothers include:

  • Follow a three-meal and snack diet pattern during lactation phase
  • Stay hydrated throughout the day by drinking water, buttermilk, coconut water, and fenugreek seeds’ drink to ensure optimum production of breast milk.
  • Consume food items that are rich in calcium like cottage cheese (paneer), yoghurt, green leafy vegetables, and milk.
  • Include seasonal fruits as part of your meals to extract maximum nutrients from them.
  • Add healthy fats to your diet like cold pressed oils, ghee (clarified butter), and nuts.
  • Limit the consumption of spicy food, caffeine, processed food, and oily snacks.

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FAQ

  • Should women eat a banana while breastfeeding?

    Yes, women can eat bananas while breastfeeding. Bananas are a good source of several important nutrients, including potassium, vitamin C, vitamin B6, and dietary fibre.

  • Can women drink milk while breastfeeding?

    Yes, women can drink milk while breastfeeding. Milk is a good source of calcium, protein, and other essential nutrients, which can be beneficial for both the mother and the baby. It is important to note that while most infants tolerate breast milk without any issues, some babies may be sensitive or allergic to certain proteins present in the mother's diet, including cow's milk proteins. If the baby develops symptoms of allergy, you should consult a doctor.

  • Do spicy foods affect breast milk supply?

    There is limited evidence to support that spicy foods can affect the breast milk supply. The production is regulated by the demand and supply of milk.

  • Can women eat chocolate during breastfeeding?

    Yes, women can eat chocolate in moderation because they contain caffeine. Hence, if you can avoid it, you should.

  • Can a woman eat momos, instant noodles, pani puri, pizza and other such items during breastfeeding?

    All women are generally advised to go easy on momos, instant noodles and pizza during their lactation phase, as they are not very nourishing. You should prioritise a balanced diet over cravings.