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What to Eat When You’re Breastfeeding


Ladies! Welcome to this new adventure filled with excitement, nerves, overwhelm, and all things crazy but fulfilling. You are now in charge of a tiny human’s lunchtime, snack time (in fact all meal times)  and you are questioning every decision you make, no matter how minor. ‘Should I eat it? Or skip it?’ While we may not be able to address all of your concerns. We can help you eat right and approach your nutrition more mindfully.

Understanding Breastfeeding and Breastmilk 

The period immediately following the child’s birth is a transitional period for both the mother and the child as they adjust to their environment. This is the time the mother and baby bond and breastfeeding is the most simple and crucial way of doing it.

When a mother holds her baby to latch on, oxytocin is released, resulting in a happy and content feeling. This not only strengthens their bond but also increases milk production in women. When having breastmilk, the baby does not require water, let alone vitamins, minerals, and protein required for growth — it is all available in the breastmilk. As a result, it is critical for mothers to maintain optimal health and eat nutritiously for themselves and for the newborn.

Here’s what you must and must not include in your diet to ensure optimal nutrition —

What to Eat?

  • Iron and calcium– During the delivery process, the pelvic bones are weakened. A diet rich in iron and calcium is essential for a quick postpartum recovery and better bone health. Almonds, walnuts, pomegranates, and spinach are all excellent sources of iron and calcium.
  • Lean Protein– Women require lean protein for cell growth and repair after the birthing process. This protein also ensures that enough breast milk is produced to meet the baby’s needs. Lean protein sources include tofu, cottage cheese, eggs, and chicken.
  • Fibrehas the potential to help your digestive system. Women often feel constipated post-birthing. Eating high-fibre foods like bananas, dried fruits, and baked potatoes can help.

What to Avoid?

  • Starchy pulses– Pulses such as chickpeas, kidney beans, or peas, are difficult to digest for both mothers and babies. If breastfeeding mothers consume such pulses, their babies may become colicky.
  • Cruciferous Vegetables– Vegetables like cabbage, broccoli, and cauliflower are difficult to digest. They are known to cause flatulence if consumed too frequently in large quantities.
  • Caffeine– Caffeine can be passed on to the baby through breast milk, because their bodies are too delicate to metabolise caffeine, they may experience jitters and irritability.

Every year, the first week of August is celebrated as World Breastfeeding Week to raise awareness about the importance of breastfeeding for the healthy development of babies. If you are a new mother reading this blog, we’re rooting for you and hope you enjoy this time and cherish this experience along with taking adequate care of yourself and your baby by being healthy, fit and strong.

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