In a conversation with The Daily Jagran, Ms Preeti, Lactation Counselor, Max Super Speciality Hospital, Vaishali listed foods that new moms should eat while breastfeeding.
Key Foods To Include In Diet
1. Protein-Rich Foods
Proteins are crucial for healing tissues and supporting milk production.
Good sources: Eggs, lean meat, fish, poultry, dairy, lentils, beans and nuts.
2. Whole Grains For Energy
Breastfeeding burns extra calories, so you need healthy energy sources.
Sources: Brown rice, oats, whole wheat bread and millets.
3. Calcium And Vitamin D
Calcium strengthens bones for both mother and baby, while Vitamin D aids absorption.
Sources: Milk, curd, cheese, fortified cereals and safe sun exposure.
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4. Iron-Rich Foods
Iron helps prevent postpartum anaemia.
Good sources: Green leafy vegetables, jaggery, dates, lean meat, and legumes.
5. Fruits And Vegetables
They provide vitamins, mineral and fibre to aid digestion.
Tip: Aim for at least 5 servings of colourful fruits and vegetables daily.
6. Healthy Fats
Good fats aid brain development in babies and support hormonal balance.
Sources: Nuts, seeds, avocado, ghee in moderation and oily fish (low mercury).
7. Hydration
Water is just as important as food during breastfeeding. Drink 8–10 glasses a day to stay hydrated and support milk supply.
Foods To Limit Or Avoid
* Caffeine: Excess tea/coffee may make babies irritable.
* Alcohol: Should be avoided as it passes into breast milk.
* Highly Processed Foods: Avoid junk, sugary drinks, and fried foods.
* Allergens: If your baby shows signs of allergy (rash, diarrhoea), consult your doctor.
ALSO READ: Why Breastfeeding Check-Ups Should Include a Breast Cancer Risk Conversation?
Additional Tips
* Eat small, frequent meals to keep energy levels stable.
* Consider a postnatal multivitamin if recommended by your doctor.
* Get adequate rest as nutrition works best with proper sleep and stress management.