Giving birth is easy; the most difficult thing that you encounter post-delivery is ensuring enough milk supply for your newborn. As per experts and doctors, the newborn should be exclusively breastfed for the first six months and a mother can continue doing so as long as she is able to produce ample milk to feed the baby.
Breastfeeding is not only a mother’s job. As they say – “It takes a village to raise a child”. I feel it is hundred percent true! Initially, I personally faced some problem to produce enough milk for my baby (due to C-section delivery) but with everyone’s support I managed to overcome this problem and after few days I was able to produce ample amount for each feed of my daughter. My mother, MIL and MIL’s MIL made sure I was given an adequate diet to gain the lost energy during giving birth. Postpartum nutrition is as important as prepartum nutrition, for both mother and baby.
Below mentioned are the musts that should be included in the mother’s daily diet to help cover the loss of nutrients from her body:-
Milk
A mother who is breastfeeding should drink at least 3 glasses of milk per day. Yes, I am not joking! You can drink more than 3 if you have a great digestive system. When you drink a good amount of milk, your breast milk supply and quality automatically improve and it also adds to your calcium intake, which is crucial for your bones’ health. You can also have 1 tbsp (of each) of ajwain powder, cumin powder and haldi powder with milk to improve lactation.
Ghee made laddoos and halwa
Ghee is the most important ingredient in breastfeeding mother’s diet. Whatever you eat, add a good amount of ghee in it. It will definitely make your weight curve go up like crazy but it will boost your energy levels and help you to take care of your baby with all the love and vigour. There is special kind of laddoos and halwa recipes, for new mothers, which include ‘n’ number of unique ingredients and each ingredient has its unique benefit to offer to a new mother. To name a few – saunth, gondh, pipli, ajwain, dakhni mirch, etc. Whatever you eat, laddoo or halwa, it should be prepared with right amount of ghee in it. Our moms and MILs are experts, so we should not worry about this thing. All we need to make sure is we have them daily without feeling guilty.
Pulses
Pulses are rich in proteins and it has a very important place in the new mother’s diet. Especially, yellow moong dal and red masoor dal are given to new mothers, as these two are easily digestible and provide required heat in the mother’s body. Do include at least one of this in your diet daily.
Khichdi
Khichdi is the best food for a new mother. It is a wholesome meal that has the perfect balance of nutrients. The combination of rice, lentils, and ghee provides the mother with carbohydrates, proteins, dietary fibre, Vitamin C, calcium, magnesium, phosphorus, and potassium.
Porridge
Porridge serves as a rich source of dietary fiber and folic acid. It makes a great warm breakfast meal for a new mother. First, it is boiled with water and after that, mixed with milk and prepared slowly until a thick consistency is reached. If taken daily as a breakfast meal, it surely improves breast milk supply. Tried and tested!
Veggies
Green leafy vegetables, bottle gourd, apple gourd, and ridge gourd are considered good for breastfeeding mums, for they are rich in Vitamin A, Vitamin C and iron. These nutrients are important for a baby’s growth and are also low in calories. Hence, it makes a great choice for both you and your baby.
Fruits
Fruits are rich sources of antioxidants, vitamins, and minerals. Vitamin C helps in wound healing and is thus important for new moms who have had a C Section. Hence it is advised to increase the intake of citrus fruits like oranges, tomatoes, etc., in your diet. Fruits like apple and banana help to increase the energy level in the body and help remain healthy.
Dried Fruits
Dried fruits are excellent for lactating mothers. These are loaded with calcium, iron, protein, potassium basically all essential vitamins and minerals, which is good for both mom and her baby. These can be eaten as an evening snack and can also be mixed with porridge to enhance the taste.
In addition to this, drink plenty of water and other liquids like juices and soups to avoid dehydration and produce a good amount of milk for your newborn. Most importantly stay happy and calm!
As only a happy mother raises a happy baby, similarly, only a healthy mother can raise a healthy baby!
Note: This article was originally posted by me here.
