Nutritious diet for breastfeeding mothers

The dieting after your pregnancy is as important as the diet you follow during pregnancy. The breast milk from the mother is all the baby needs to grow healthily. Its nit just for time being growth of the baby, but the richness of breast milk will pave way for the immunity of the child in longer term.

Concern about the weight:

Every mother would gain weight after and during pregnancy, but it should not affect the nutritious intake of the mother. Any part of the dieting plan can take place after three months. Your body will work extra to produce all the milk the baby needs and remember this is all the time. To compensate your body’s work to produce milk, the food you take should be rich with nutrients.

Extra 500 calories of food is to be consumed to balance your body metabolism. Trusting your instincts is way better than counting calories. Eat when you feel hungry. A small meal in between will provide better results. All you have worry is to balance out the nutrients.


There is no one food that can provide all the nutrients you need. But there are many closer ones.Avoid eating one food. Mix up your food habit to ensure you have balanced diet.

Fish- Salmon is the best sea food that could match up for the DHA in your milk, as salmon itself has higher DHA level. Two portion of salmon would do. Anything more will increase the mercury content, which is lesser in salmon to other fishes like sword fish.

Dairy and egg- Calcium and vitamin in the breast milk can be attained by consuming low fat dairy products. Dairy products such as yogurt and cheese are rich in calcium and vitamins.Egg has high protein and having one egg with your meal is good.

Liquid food- consumption of liquid food such as soup, porridge is one way of boosting the protein content and has the perks of easy digestion.

Vegetables– Vegetables has to be fresh and must not focus on one or two of them. Boiled vegetables tend to lose their nutrition, so try having it fresh. Too much of vegetables are also not advisable given they are sprayed with all kinds of pesticides. Sweet corn, eggplants are better choice.

Fruits- Colourful fruits like blueberries, oranges are juicy and have high vitamin content and are good for both the mother and baby’s health.

Nuts- Nuts are high in fat and it’s advisable to have half a handful of mixed nuts to get the protein as well balance out the fat.

Water- Simplest yet the best. It helps in digestion and keeps you hydrated.


Spicy food can cause digestion problem for the baby. Fat items like oil, junk food will not make you fatter but will upset the baby’s stomach.

Calorie intake should not be empty. Potato, cauliflower and cabbage are empty calories. Avoid eating vegetables which are prone to pesticides.

Limit caffeine intake and avoid alcohol and smoking.Garlic, Brussels sprouts and pepper can make your stomach as well as the baby’s irritable.

The first six months of the baby are important and will determine the immunity and stamina. Start your diet plan after the baby is healthy and you can control your weight during the initial months by following the nutritious food.

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