A Mother’s Guide On Lactation: Nutrition, Myths And Diet

Did you know that nursing a baby has advantages for the mother as well? If you want to know what you should be eating while breastfeeding, keep reading!

Lactation refers to the time when a woman is nursing and producing breast milk. It is believed that breastfeeding the infant may assist the mother prevent future problems such as diabetes, obesity, and cardiovascular issues. It also aids in reducing tension.

Breast milk is necessary as it includes nutrients, such as vitamin A, water, and proteins. A mother must consume a lot of healthy, nourishing food to support her milk production as well as the baby's nutritional needs. As a result, eating foods that encourage lactation is crucial.

As a result, eating foods that encourage lactation is crucial.

Diet During Lactation

Moreover 450–500 calories per day are needed by a woman while she is breastfeeding. Furthermore, a mother who is nursing has to consume particular nutrients like vitamin D, A, calcium, and potassium. What you ought to eat is listed below.

1. Fruits

Fruits are great for relieving constipation since they are high in fibre and provide a wealth of vitamins. There are considerable advantages to eating two fruits a day, including seasonal fruits. You can eat:

• Banana
• Mangoes
• Oranges
• Cantaloupe
• Melons
• Peaches

2. Vegetables

Vegetables supply the vitamins, minerals, and antioxidants necessary to produce breast milk and nourish the infant. It is good for your health to eat 2 to 3 servings of vegetables every day. Vegetables are consumed in a variety of ways, including:

• Tomatoes
• Carrots
• Leafy green vegetables
• The sweet potato
• Pumpkin
• Gourd bottle

3. Vegetarian Foods

For lactating women, grains offer a rich source of carbohydrates, fibre, and other nutrients. You will feel fuller for a longer period after eating grains. A few examples of whole grains are:

• Brown rice
• Oats
• Bajra
• Jowar
• Chickpeas
• Wheat
• Sorghum kodo
• Ragi 

4.Protein Rich Food

Consuming a high-quality protein-rich diet can assist prevent muscle breakdown and aid in the restoration of worn or damaged muscle tissue. Your body may perform better if you include more protein in your diet. Protein-rich foods include, for example:

• legumes and grains
• poultry and eggs
• fish such as sardines and salmon
• Beans
• Almonds and seeds

A baby's brain can develop normally with the support of omega-3 fatty acids, which are plentiful in seafood. Sardines, salmon, and trout are great choices because they are strong in omega-3s and low in mercury. Mackerel and tuna are high in mercury and are dangerous to nursing mothers.

5. Dairy Products

Dairy products supply calcium and vitamin D for bone health. Breastfeeding can sap mother’s calcium, therefore a dairy-rich diet is vital.

People can eat tofu or calcium-fortified soy milk. Protein milk includes:

• Milk
• Curd
• Buttermilk
• Cheese
• Yoghurt
• Paneer

Sit in the early sun to acquire vitamin D and D3.

6. Water

In order to increase milk production, the mother must consume a lot of water because breast milk is nearly 70–80% water and keeps the baby hydrated.

Breast milk is 87% water, 3.8% fat, 1% protein, and 7% carbohydrate, with 60 to 75 kcal/100ml.

7. Vitamin B12

Lactating mothers should take vitamin B12-rich foods including chicken, eggs, lean meat, and fish to grow their baby's neurological system. Vegans and vegetarians may lack vitamin B12. By visiting a doctor, they can decide whether to take Vitamin B12 pills.

8. Iodine

There is evidence that iodine consumption can aid in the brain's maturation and nervous system. Iodine in breast milk is the only supply for the infant. Moms eat iodine-rich foods like iodised salt, seafood, and some dairy items.

Moms eat iodine-rich foods like iodised salt, seafood, and some dairy items.

Myths About Breastfeeding And Lactation

1. Avoid Foods That Cause Gas In Both You And Your Baby

Women frequently claim that certain foods should be avoided because they might give the unborn child gas, but this is untrue. Breastmilk does not change taste based on what you eat. Taste of breastmilk makes the infant aware of the family's eating patterns. Initially, the baby may be picky about breast milk flavour. This flavour will not hamper digestion, so be cool and eat as usual on a diet.

Some babies are allergic from birth, however just 3% of exclusively breastfed babies have this difficulty.

2. Breastfeeding Moms Lose Weight Fast

Breastfeeding makes women hungry, thus it is a misconception that they lose weight. And from a health point of view, losing weight while breastfeeding can slow down milk production, which can often make your baby hungry.

3. Avoid Tea/Coffee During Lactation

About 1% of the caffeine you drink does not make it into your breast milk, according to research. Caffeine does not interfere with a baby's ability to sleep. A woman who is pregnant is allowed to drink 2 cups per day.

A woman who is pregnant is allowed to have around two cups of tea or coffee per day.

 The Bottom Line

During breastfeeding, a mother produces breast milk to feed her baby. This influences a child's growth. Therefore, the mother must eat a balanced diet that supplies both mother and baby with good nutrition. Foods like vegetables, fruits, and dairy products are staples that should be included in the diet, depending on the season.

Lactating mothers should drink 500kcal extra daily to feed the baby. During this stage, the woman tends to feel hungrier, thus eating the right foods is important for her and her baby's growth.

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