Being a mother we are always concerned about the intake of our baby. We always try our best to fill the baby tummy with nutrition and healthy food items. No doubt right from the pregnancy, you eat nutritious food to nurture the little soul growing inside you. Similarly, post pregnancy your newborn is equally dependent on your diet. Through breastmilk, babies get all the nutrition, therefore it is very necessary to include super healthy foods in your diet. Here are some foods which will help you to boost your energy, give strength for a speedy postpartum recovery and most importantly enhance your breast milk production.
Breastfeeding is very necessary for your baby as well as you. In 2020, we are so much concerned about one thing and that is Immunity, and breast milk is the only best source of immunity for an infant. Breastfeeding helps you in shedding the extra calories and you can easily get back to your pre- pregnancy shape. If you are concern about how to increase the breast milk then you can read here 5 Ways to Increase Breast Milk Supply
Proteins
Postpartum diet for a woman must be a balanced diet, you need to take
Proteins 71grams per day. Some of the best sources of proteins in Indian diet are pulses(dal), dairy products- cheese, cottage cheese (paneer), curd, milk. If you are a non vegetarian, like me you have some more options to get the proteins. Lean meat, eggs, chicken are great sources of proteins, make sure your non veg meal is properly cooked and not so spicy. Too much spice can upset the baby tummy if you are a breastfeeding momma.
Read here: How To Boost Immunity In Babies?
Fruits Veggies
A healthy diet must include fruits and veggies. After my delivery my favorite fruit was oranges, citrus fruits are the great source of vitamin C. Nursing moms need more vitamin C than pregnant moms. Since new moms are super busy and didn't get time for themselves so you can take some sip of orange juices.
In veggies you have lots of options which not only provide you the minerals and vitamins but also help you to increase your milk production.
Bottle gourd, raw banana, drumsticks, raw papaya, spinach, methi leaves, these vegetables are rich in iron and other necessary minerals.
I used to eat drumsticks everyday in my lunch, along with the other veggies like bottle gourd/ unripe papaya, spinach, methi. Drumsticks are a great source of iron and also helps you in boosting milk production. My mother- in- law used to cut the drumsticks in small pieces, peel the upper layer of it and boil it for 10mins in water. After it boiled she just drained the water and left it for 1 hr. Its water content gets a little dry and then with little oil, salt and turmeric, she just roast the drumsticks in a non-stick pan. It was like my staple food for about 10 months after my delivery. And you won’t believe, I have not faced any hair fall issue because I have taken lots of irons rich foods.
Along with fruits and veggies, I am really obsessed with coconut water as well, do not forget to sip some coconut water on an empty stomach. The nutrients and electrolytes present in coconut water are absorbed easily and help you to give energy all day long.
Read here: Home Remedies For Colic In Babies
Grains and Millets
Whole grains like oats, barley, quinoa, brown rice are good options to eat right after the delivery. These foods are slowly and easily absorbed and give you energy without getting extra calories. Add millets as well in your diet for some healthy nutrition, millets are rich in fiber and gluten free therefore easily get absorbed in the body. Millets like Ragi, Jowar and Bajra are good to add in your postpartum diet.
Fats
Post-delivery body needs all the minerals, vitamins, proteins, carbs and fats as well. Sometimes, as a new mom we stop consuming fats in a bid to lose weight, but our body needs good fats too. You can eat food rich in unsaturated and polyunsaturated fats, as this will keep your body healthy and also help in cardiac functions.
Healthy fat like omega fatty acids, helps in the brain development of the baby. You can get omega fatty acids from walnuts, Salmon fish, flax seeds, and almonds.
Other foods to include
Jeera cumin seeds Jeera (cumin seeds) a traditional Indian food for lactating mothers which helps in improving digestive system, immune system and blood circulation. You can consume jeera by boiling the 2 tbsp of cumin seeds in 2 cup of water, boil the water till it reduces to one cup. Add some grated ginger to the boiling water. Cool it down and drink on an empty stomach if you want you can add honey to increase the flavour. This drink is best for weight loss as well as for nursing moms.
Fenugreek seeds
Best nutritional supplements for the lactating mother to help in production of milk. You can make powder of fenugreek seeds and consume with lukewarm water on an empty stomach in the morning. Another thing you can do is to soak a tablespoon of methi seeds in 3 tbs of water overnight, and on the next day in morning consume the entire seeds and water.
Carom seeds (Ajwain)
Carom seeds help with gas problems and indigestion. You can drink Carom seeds water (popularly known as ajwain pani among breastfeeding moms) by boiling the 2 tbs of carom seeds in 2 cup of water. Strain the water, cool it and your drink is ready to sip.
Ginger powder
Anti-inflammatory properties of ginger are well known, it helps resolve gas problems. Ginger is given to new moms right after the delivery of a baby in some part of the world. It is believed that ginger helps a new mom in healing from childbirth. You can take ginger tea, root ginger in your vegetables, or salad, or can be added as a topping of your drink.
Foods to avoid after delivery of baby
Avoid spicy food as it can cause gastric problems and can also upset the baby tummy. Also say no to foods causing gas such as Rajma, Chana, dry peas, Black pulses(urad dal), besan, cauliflower, cabbage, bhindi, broccoli and pickles. At Least in starting two months after the delivery, you must avoid these foods.
Carbonated drinks and too much of citrus juice are also not good for the new moms.
Junk, processed, fermented, fried and fast foods should be avoided completely.
Always eat completely cooked and fresh foods, do not eat left over foods.
Stay away from outside foods, take your food with you if going outside if needed.
Hope this article will give an idea for adding healthy foods in your diet.
A healthy, nutritious diet can help you recuperate from delivery and keep you and your baby healthy.
Do not forget to subscribe to this space for more articles on baby care, postpartum self-care, and pregnancy do & don’ts.
Also read:
Comments