Medically Verified by – Dr Humaira Siddiqui M.B.B.S, M.S (Obs & Gyne)
After the childbirth, a mother’s body needs time to heal. This period is also when bonding with the baby begins. At the same time, the nutritional needs of the mother increases and especially during breastfeeding. It’s the body of the mother that works continuously to produce nourishing breast milk for her baby, thus making nutrition for lactating mothers very important.
What all you eat during this stage is directly going to affect the quality of breast milk your baby gets. Eating healthy even help improve immunity and regain strength after pregnancy. This guide explains why nutrition is important during breastfeeding, foods to eat, and more you will get to know while you continue reading.
Why Nutrition Matters During Breastfeeding
Breastfeeding takes a lot from the body. Your body use energy and nutrients to produce the breast milk. And also if you are not eating well, your body will start to weaken. Eating the right food during breastfeeding will:
- Helps the body make enough breast milk
- Helps the body heal after delivery
- Keeps energy levels better during the day
- Helps both mother and baby stay healthy
- Helps to manage body weight after pregnancy
Good maternal nutrition after delivery is important for both mother and the baby.
Calorie Needs During Breastfeeding
A breastfeeding mothers is required to eat additional calories. This is because making breast milk uses extra energy. So according to the CDC guidelines on calorie needs during breastfeeding, a well nourished lactating mother is required to take around 330 to 400 extra calories everyday.
But remember that these extra calories should be coming from good food and not any junk food or sugary items. Eating proper meals help in milk production without causing any unnecessary weight gain.
Key Nutrients Needed During Lactation
Their are some key nutrients that play very crucial role in supporting breastfeeding nutrition and maternal health.
Protein
First of them is protein as we all know that it helps with tissue repair, muscle strength, and milk production. Good protein sources to consider are:
- Dal, legumes, beans
- Eggs
- Paneer and curd
- Lean meats and fish
Iron and Calcium for Breastfeeding Women
Next is Iron which is essential for preventing weakness and even prevent anaemia after delivery. While calcium is needed for strengthening bones of both mother and the baby during breastfeeding.
The best Iron-rich foods are:
- Green vegetables
- Dates and raisins
- Whole grains
- Lean meats
The best Calcium-rich foods are:
- Milk and dairy products
- Ragi
- Sesame seeds
- Almonds
Sometimes the food isn’t just enough as due to which the doctors may suggest supplements. You can also read our detailed guide on the importance of iron and calcium supplements to know when medical advice is actually needed.
Vitamins for Lactating Mothers
Vitamins such as A, D, B12 and folate vitamins are very important during breastfeeding. Its because they help the baby to grow properly and even helping the mother recover faster.
Best Foods for Lactating Mothers
The healthy diet for new mothers should definitely have a variety of whole and fresh foods.
Foods to Increase Breast Milk
While the production of milk depends highly on how frequently the baby is fed. These foods are helpful in increasing the breast milk:
- Oats
- Fenugreek seeds
- Garlic
- Leafy greens
- Nuts, seeds
- Warm soups, broths
Balanced Lactation Diet Includes
- Whole grains for energy
- Fruits & vegetables for vitamins and fiber
- Healthy fats like – ghee, nuts, seeds
- Drink water, coconut water, milk
Breastfeeding Mother Diet Chart
A simple chart diet for breastfeeding mothers should follow is:
- Early morning: Warm water with soaked almonds
- Breakfast: Eat vegetable poha or oats or eggs with fruits
- Mid-morning: Drink coconut water or fruit
- Lunch: Eat roti, rice, dal, green vegetables, curd
- Evening snack: Eat roasted chana or nuts
- Dinner: A light meal with protein, vegetables
- Before bed: A glass of warm milk
Foods to Avoid During Breastfeeding
Their are certain foods that cause discomfort to the baby or even affect the mother’s digestion. Just limit these or completely avoid:
- Caffeine
- Alcohol
- Too spicy and oily foods
- Soft drinks
- Packaged and processed food
Watch how your baby reacts after feeds. By doing this you will get to know if their is any food that is causing a problem.
Hydration and Breastfeeding
Staying hydrated during the day is very important as mothers should drink a lot of water and fluids throughout the day. Some good fluid options are:
- Plain water
- Milk
- Coconut water
- Only homemade soups
Just avoid those sugary drinks as they don’t help much and will only add extra calories.
Role of Medical Guidance in Postnatal Nutrition
Every mother’s nutritional needs are different, depending on delivery type, recovery speed, and overall health. Talking to your doctor is the best thing you can do as they will make sure that the body is getting what it needs during recovery and breastfeeding.
At Sanjivini Super Speciality Hospital in Lucknow, doctors from the gynaecology and obstetrics department help new mothers with proper diet advice, help them if they are facing any breastfeeding problems or need post-delivery care.
Why Choose Sanjivini Super Speciality Hospital
Recognized as one of the best maternity hospitals in Lucknow, i.e., Sanjivini Super Speciality Hospital provides complete care for the mothers before and even after the delivery. The hospital has got the:
- Best gynaecologist in Lucknow
- Best lady doctor for pregnancy care
- Women’s wellness center
- Advanced maternity and newborn care
It is also known as one of the best pregnancy hospitals in Lucknow and best maternity care hospitals in Lucknow.
Frequently Asked Questions
What are best nutrition for lactating mothers?
A balanced diet is a diet that covers all the essential nutrients protein, iron, calcium, healthy fats, fruits, vegetables.
Can certain foods increase breast milk supply?
Of course eating foods like oats, fenugreek, garlic, green vegetables, and drinking water can increase the milk production.
How many calories do a breastfeeding mother need to take?
Most breastfeeding mothers should take atleast 300–500 calories per day. But depending on activity level and feeding frequency of their baby.
Should lactating mothers take supplements?
Supplements can be recommended by your doctor but it’s best to consult your doctor before taking any supplement.
When to consult a doctor about my diet after delivery?
After the delivery if you feel extreme fatigue, or have a low milk supply, facing digestive issues, or any nutritional weakness; consult a gynecologist or nutrition expert.
Nourishing the Mother Nourishes the Baby
After delivery, food is not about dieting. It’s all about eating the right things at the right time. Nutrition for lactating mothers helps them in recovery after delivery, boosting their immunity plus it also promotes optimal growth for the baby as well.
Eating healthy food helps the body to heal faster thus keeping both the mother and baby healthy. Sanjivini Super Speciality Hospital offers complete postnatal support through proper maternity care alongwith breastfeeding assistance and diet guidance too.