(Riya Saha, Intern Journalist)A lactating mother needs to consume a balanced diet to ensure that her little baby is consuming all the essential nutrients required for healthy growth. An infant needs to consume breast milk for at least the first six months as it helps build the baby’s immune system. However, some new mommies struggle in this task because the lactation phase demands that the mother consume an additional 500 calorie, with good proportions of iron, protein, and calcium, which most of them are unaware of. No worries. Here’s listing essential food all lactating mothers must consume to gain extra nutrition.
World Breastfeeding Week 2020: Foods that should be a part of a lactating mother’s diet
1. First and foremost, it is vital for lactating mothers to consume a balanced diet, rich in protein, vitamin, calcium, and iron. The additional 500 calories you consume must be according to these essentials.
2. High protein food, which includes grains, cereals, pulses, veggies, eggs, fruits, and chicken are good for both the mother and the baby.
3. Pulses, legumes, green leafy vegetables, eggs, watermelon, and more should be consumed, as they contain iron which meets the additional demands in baby’s development.
4. Aerated drinks or alcohol should be avoided. Always opt for a healthy option, such as tender coconut water, lassi, fruit juices, and more. Hydration is the key here because breastfeeding every 2 to 4 hours can lead to dehydration and fluids are mandatory to ensure milk production. Hence, consume liquids continuously and drink at least 8-10 glasses of water. Also, abstain from caffeinated drinks, such as coffee, tea, and chocolate drinks.
5. Some might think consuming sugar and fats might help you meet the calorie requirement, foods such as potato chips, chocolates, cakes, etc. However, they are empty calories because they have no nutritional value, which means, it won’t help enhance your or your baby’s health and will lead to only weight gain.
6. Calcium helps in the baby’s bone development. Therefore, include dairy products, such as milk, yogurt, cheese, paneer, and more in your diet, and for vitamin D, the best source is sunlight.
7. Remember, this is not the time to go on a diet because it decreases the quality of your breastmilk which is not good for the baby. If you want to lose your pregnancy weight, then limit fatty and sugary items and instead consume a balanced meal and exercise regularly.
These tips are helpful for lactating mothers and also help ensure the good health of the baby.
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