Being a new mom isn’t easy. Sleepless nights. Endless feeding. Asking yourself, "Am I eating right? Is my baby getting what s/he needs?" Healthy Beginnings, Hopeful Futures is the theme of this World Health Day. According to UNICEF, everything you eat directly nourishes your little one through your breastmilk -- the healthier you eat, the healthier your baby grows.
According to Healthline, if you’re feeling hungrier than ever while breastfeeding, it's normal. Your body is working overtime to produce nourishing milk for your baby. It recommends around 500 additional calories a day.
While Mayo Clinic suggests eating a variety of healthy meals -- not only to give your baby a range of nutrients, but also to introduce them to different flavours early on, making them more open to trying new foods once they start eating solids. Read on about the special nutrients just for new moms.
According to WebMD, be it a glass of milk, a bowl of yoghurt, a slice of cheese, low-fat dairy products are a must-have in a healthy breastfeeding diet. Packed with nutrients like protein, B vitamins, and especially calcium, they play a big role in building your baby’s growing bones.
Children's Hospital of Philadelphia suggests including protein-rich foods in your meals at least 2-3 times a day. For non-vegetarians: Lean meats, poultry, fish, eggs. If you are vegan take supplements of vitamin B12 to avoid a deficiency and opt for tofu, an excellent source of protein, states Medical News Today.
WebMD says legumes, especially dark varieties like black beans and kidney beans, are a fantastic addition to a breastfeeding diet. They’re full of iron and offer high-quality plant-based protein, which is good for milk production and generating energy. They's also affordable, filling, and versatile.
Mayo Clinic asks you to listen to your body and drink whenever you feel thirsty -- staying hydrated is key. Make it a practice is to sip a glass of water each time you breastfeed. Water should be your go-to drink; skip sugary beverages & juice as much as possible and, importantly, limit or avoid caffeine too.
WebMD states that green leafy vegetables have good-for-you-and-the-baby antioxidants and very low calories. Broccoli and spinach are rich in vitamin A, which is very essential for both mom and child.
According to UNICEF, energy-boosting cereals like wheat, corn or oats, had in the morning, help mommies fuel up. WebMD states that brown rice etc make excellent choices for new mums because they give the required calories but healthy calories, which the body needs to produce high-quality breast milk for the baby.
Medical News Today states that fenugreek seeds are more than just a flavourful spice -- they’ve long been valued as a natural remedy to help increase breast milk supply.
If you can get your hands on alfalfa sprouts, which come from the alfalfa plant, a member of the pea family, grab them (some vegetable sellers stock them). Medical News Today says they’re light, nutritious, and may offer mild support for lactation, making them a gentle addition to a diet for a breastfeeding mommy. But further research is unfolding.
Four Moms Take On Kareena Kapoor
Do mothers ignore their health after pregnancy?