Breastfeeding Diet For Healthy Milk Production

Postnatal

oi-Amrisha Sharma

By Amrisha Sharma

Monday, July 25, 2011, 12:11

Some calories required for breast milk production are provided by body fat reserves which are laid down during the gestation. However, for breastfeeding, additional calories are required to provide enough energy to the mother and also to supply the needs of the baby. As the breastfeeding starts, the calorie needs gradually return to the pre-pregnancy levels.

Follow a healthy diet to boost up breast milk production. Here is a list of food to eat during breastfeeding:

1.Opt for whole grains and cereals. Always eat fresh fruits and vegetables.

2.Look after the food which provide proteins, vitamins, calcium and iron.

3.Nutritious food items like yogurt, broccoli, wholemeal bread, nuggets, tuna, steamed sprouts, paneer and baked vegetables.

4.Prefer having low-fat dairy products to avoid gaining weight. Also avoid ghee consumption.

5.For high protein intake, have meat, fish and chicken. Also eggs, cheese or yogurt, nuts and seeds are healthy.

6.Legumes like lentils, baked beans and split peas are rich in iron and protein.

7.Leafy green vegetables like spinach, cabbage and brussel sprouts are rich in folate.

8.Eat tropical fruits, tomatoes, berries, capsicum and potatoes as they provide vitamin C to the mother and the baby.

9.Always have dark green and yellow vegetables like broccoli, carrots and pumpkin as they are rich source of vitamin A.

10.Don't have spicy food as the baby is dependent on you for food supply and the digestive system is also weak.

11.Observe which food item consumption irritates the baby. If the baby stops having milk then understand that your breastfeeding diet is not healthy.

12.Even chocolates, spices like garlic, cinnamon, citrus fruits like lemon, grapefruit, strawberries and acidic vegetables like onion, cabbage, radish and cucumbers are not liked by babies. So, exclude such items from your breastfeeding diet.

13.A cup of coffee or tea daily is fine. Avoid having too much as it spoils the baby's sleep.

So, for a healthy breast milk production, breastfeeding mothers should follow a good diet to boost up breast milk production.