The nutritional link between mother and baby is starting from the womb and it continues even after birth through breastmilk until a period of time.So the nutritional requirement of the mother should meet her own daily needs and also enough nutrition in milk for the growing infant. In traditional indian diets were calorie rich with less nutrients and make the mother fat after the delivery.This wont makes the breast milk nutritious. Here are the some tips to follow during lactation which makes mother and baby healthy without making the mother fat.
• Should consume 2-3 litres of fluid in the form of water or juices.
• Spices such as black pepper,garlic,fenugreek and cloves have the capacity to melts extra calories within 20mns after meal.
• High omega 3fat such as nuts seeds and dairy proucts will increase the milk production.
• Increasing intake of protein in your diet will increase the quality of breast milk.
• Drink plenty of water
• Eat high fibre foods
• Eat plenty of fruits and vegetables
• Introduce variety in your diet
• Caffeine absorbed in human milk and it will decrease the milk proudction.
• Enjoy each meal by adding flavours of Fenugreek Powder cumin powder Himalayan pink salt garlic powder.
• If you are feeling craving in between meals can have seasonal fruits.
• Do not skip breakfast
• Eat regular meals
• Use a smaller plate
• Get more active
• Chew your food well.
• Maintain 2hr gap between each meal don't exceed 3hrs.
• Have your last meal 4hours before going bed.
• Quality sleep
(Remember and Please note:This is a sample menu for lactating mother.Individual needs will vary based on age, sex, height, weight, activity level, and any chronic health conditions or diseases. Consult your physician or health care provider before starting any diet plan. )
South |
Breakfast (9.00 AM) |
Midmorning(11.00AM) |
Lunch(1.00PM) |
Evening Snack(3.00PM) |
Dinner(7.00PM) |
Option Type 1
|
Breakfast punch with 200ml of full fat milk OR Cereal flakes with almond milk OR Oats chia banana smoothie |
1handfull of Nuts / Seeds/Mixed nuts/Mixed seeds OR Dates shake/Fig shake/cranberry milk shake |
Brown rice/Red rice 1-cup With Keera/spinach/muringa leaves fry 1cup Fish curry/Chicken curry/Lean red meat -200g Cucumber salad |
Herbal tea OR green tea With Millet cookies OR Aloo/paneer/veg pakkoda in coconut oil OR Badam milk with chia seed |
Multigrain chapati/Dosa 3 nos with Garlic and onion chutney OR Rice 1/2 cup with sambar and fish curry and cucumber carrot salad |
|---|---|---|---|---|---|
|
Option Type 2 |
3Idly /Veg oothappam/Dosa/Ragi dosa With Garlic/tomato chutney/Sambar OR |
Watermelon chia seed mocktail OR Mango milk shake |
Rice - 1 Cup With Aviyal/ Dal Curry/ Sambar/ Pumkin Cowpea Erissery/ Soya Bean curry/Fish curry/Chicken curry/ Horsegram Plantain Thoran/ Pulissery OR Lemon Rice OR Tamarind rice OR Tomato rice OR Veg fried rice/Chicken fried rice with less oil With Cucumber salad and raita |
Oats strawberry porridge OR Dry FruitS and nuts icecream |
Whole wheat chapati OR Millet dosa With mushroom/paneer/Gobi masala OR Garlic chutney/ Mint chutney + Veg salad |
|
Option Type 3 (Smoothie /Shakes/health mixes/salads) |
3/4Cup millet flakes with 1banana and 200ml fat free milk OR 1Cup soaked dry fruits mix with 1tbsp mixed nuts and 200ml of fat free milk |
Egg salad with fresh herbs and cucumber OR Cucumber pinepple smoothie |
Paneer mushroom cucumber salad OR Kabooli Channa salad with 1cup of yoghurt OR Grilled chicken piece 250g with Multigrain bread and cucumber lettuce salad |
|
Egg with broccoli salad OR Millet health mix porride/karuppu kavan ric eporridge |
|
Option Type 4 |
Pomegranate in milk with crushed walnuts |
Freshly cut fruits or vegetables 1bowl |
peanut butter milk shake |
Chia tender coconut pudding 1cup |
Omelette and 2whole grain bread toast |
