After meticulously examining every single item, new mothers can take it easy when it comes to following a strict diet. Although no food is completely prohibited during pregnancy, women should exercise caution to limit intake. Lactating mothers need to consume a balanced nutritious diet rich in vitamins and minerals.

What you need to know:

Why is optimum nutrition required for new mothers?
What kind of diet chart should breastfeeding mothers follow?
Nutritional requirements of lactating mothers
Importance of healthy habits for new mothers

Why is optimum nutrition required for new mothers?

Motherhood brings its own challenges as the body goes through many changes. Good nutrition is essential for a healthy pregnancy and birth. Optimal nutrition supports the precise development of the placenta, cardiac output, and blood volume, as well as hormone changes during pregnancy.

What kind of diet chart should breastfeeding mothers follow?

Here’s the diet chart for breastfeeding mothers:

High protein foods: Meat, eggs, fish, dairy, beans, chicken breast without skin, dairy products like low-fat milk, curd, paneer, and cheese, other products like soya, nuts, beans, pulses, and mixed grains should be the preferred food for new mothers.
Green vegetables and fruits: Green leafy and yellow vegetables and fruits like watermelon, pineapple, custard apple, banana, green papaya, oranges, etc., should be a part of the diet chart for breastfeeding mothers.
Whole grains: Sprouts, green and dry peas, and grams should be included in the diet chart for breastfeeding mothers.

Nutritional requirements of lactating mothers

Nutrition For New Mothers_Activ Living Community

Apart from the diet chart for breastfeeding mothers, here are the essential nutrients that new mothers can consume to look after their and their child’s health:

Calcium: Calcium is an important mineral that should be included in the diet post-delivery. Calcium-rich foods include cheese, milk, and other such dairy products. Small fish, such as sardines and pilchards, are other excellent sources of calcium.
Omega-3: Lactating mothers need Omega-3 fatty acids in their diet as it is a great source of docosahexaenoic acid (DHA). Although DHA is present in human milk, it largely depends on the maternal diet. It is an essential component with numerous health benefits. DHA promotes the growth of the baby’s eyes and brain and reduces the risk of chronic illnesses. Foods like salmon, trout, flaxseeds, pumpkin seeds, soy, and walnuts are powerhouses of Omega-3 fatty acids.
Iron: Iron can help reduce the chances of anemia in the newborn. Iron shortage can also lead to inadequate development of the child’s cognitive and behavioral abilities. Therefore, add lentils, turkey, chicken, and spinach to your diet.
Protein: Proteins act as the building blocks of tissues and promote growth. Beans and legumes are good sources of phytoestrogens when ingested into the body. Chickpeas and lentils are used as a galactagogue (foods that increase mother’s milk), which has long been touted for their milk-boosting properties.
Carbohydrates: Oats have milk-boosting properties, necessary for a nursing parent, and are also a great source of carbohydrates, fibers, vitamins, and minerals.
Folic acid: Include spinach, black-eyed peas, and fortified cereal in your diet, as these contain folic acid, a mineral vital for preventing congenital disabilities early in pregnancy and promoting growth throughout the baby’s infancy.
Vitamins: Papaya is a rich source of vitamins for breastfeeding mothers and prevents cellulite development. Banana contains vitamin B and magnesium, which helps in fighting postpartum depression. Beyond their nutritional makeup, soaked nuts are regarded as lactogenic and induce milk secretion.

Importance of healthy habits for new mothers

Along with diet for mother after delivery, it is also essential for lactating mothers to maintain healthy habits:

After following a stringent diet during pregnancy, new mothers might crave fast food. However, these foods contain empty calories, which might influence the body’s insulin levels and lead to obesity. Therefore, choose healthy foods like yogurt, boiled eggs, and fruits.
After delivery, a lot of fluid is lost from the mother’s body. Therefore, lactating mothers must stay hydrated as dehydration can reduce milk production in the mother’s body.
Avoid drinking alcohol or caffeine, as it might agitate the baby.

Make your journey wonderful by adding the foods mentioned in the diet chart for breastfeeding mothers to your meals.

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