Healthy Diet for a breastfeeding mother

Dt. MALLIKA GARG

(Clinical Dietician, M.Sc. in Food & Nutrition)

Lactation Diet

• A balanced diet suitable for a nursing mother shall contains the same kind of foods as those recommended during pregnancy but slightly increased quantity. Factors like physical activity and active production of breast milk make additional demands of energy yielding food, proteins and other nutrients. Most women needs about  who are breast feeding about 500 calories more than a woman who is non pregnant and non lactating.
• The nutritional link between the mother & the child continues after birth. The balanced diet, which you were taking during your pregnancy, should continue during breast feeding also. Nutritional demand on the mother is great during lactation. The new born baby should be given only breast milk for the first 6 months of life so the mother’s diet should be adequate with all needed nutrients.

Meal Planning for Lactating Women 

• Large Amount of Fluids are essential for milk production. Therefore adequate fluids such as milk,milk based beverages and even water must be encouraged.
• The choice of foods is wide during lactation. No food to be restricted.
• Since the nutrient needs are enhanced,the meal pattern may be changes to 6-7 meals a day by introducing in between snack between the meal. 
• Apart from calories and proteins,there is increased need of calcium and iron.
• Include all food groups in daily diet.These groups are cereals,pulses,ghee-oil,sugar,vegetables,fruits,milk and milk products,condiments.
• Consume more foods containing Iron like green leafy vegetables,black sesame seeds(till),raisins,jaggery, poha etc.
• Diet should be adequate in foods containing calcium like milk, white sesame ,ragi, bajra etc.
• Daily consumption of one liter of milk in any form eg.,curd, yoghurt, paneere ,kheer etc provides all calcium and good quality protein needed.
• Discard beliefs of 'hot' foods:'cold foods.

What specific requirements do you need during Lactation

 & why they are necessary?

Daily Lactation Requirement	Why You & Your Baby Need this Nutrient / Food	Food Sources for this Requirement
1800 calories (+550)	·         Provides energy (calories) through milk to the baby	·         All foods & drinks (except water) ·         Whole grain cereals, pulses ·         Milk & milk products ·         Avoid high calorie foods like ghee.
50 + 25 grams of protein	·         For the milk production	·         Milk & milk products ·         Cheese, Eggs ·         Meat, fish, & poultry ·         Beans & Dals, Nuts
1000 mg of calcium	·         For the milk production	·         Milk, Yogurt, Cheese ·         Whole grains ·         Leafy vegetables ·         Egg yolk & fish
2 servings of Vitamin C rich foods	·         Heals wounds ·         Repair tissues ·         Assists various other maternal metabolic  processes	·         Citrus fruits & juices ·         Tomatoes ·         Strawberries, Melons ·         Peppers
Plenty of fluids	·         Helps in milk flow ·         Meets your requirements of increased need during breast feeding. ·         Assists with the excretion of wastes	·         Water ·         Fruit juice ·         Vegetable juice & soups ·         Coconut water, Roohafza
30 mg of iron	·         Make up for the blood loss during delivery. ·         Prevents anemia	·         Green leafy vegetables ·         Fortified breads & cereals ·         Meat, fish,  poultry, & egg ·         Beans & dals ·         Nuts & jaggery ·         Food rich in Vitamin C