Being a mother is a unique stage in a woman’s life. It is the period when she gives birth to a new life and cares for it by nursing it. Infants receive the majority of their nourishment from breast milk, thus it is necessary for moms to eat healthily while they are lactating in order to produce milk that is nutrient-rich. We’ll talk about some of the greatest foods for nursing mothers in this blog that is especially curated by the no.1 clinical dietician in Pune
Oats are a great source of fibre and complex carbs. Additionally, they are rich in iron, which is crucial for lactating mothers because they tend to lose a lot of iron during childbirth. Oats are versatile and simple to cook in a variety of forms, including cookies, granola bars, and porridge.
The leafy green vegetable spinach is high in calcium, iron, and the vitamins A, C, and K. Both the mother and the child need these nutrients. Spinach can be eaten raw in salads or cooked with other vegetables in soups or sautés.
Almonds are a great source of fibre, protein, and good fats. They also contain a lot of vitamin E, which is vital for healthy skin. Almonds can be eaten as a snack or used in dishes like muesli, smoothies and salads.
Omega-3 fatty acids are abundant in salmon, a fatty fish. In addition to being necessary for new-born brain development, omega-3 fatty acids can also aid breastfeeding mothers reduce inflammation. Salmon can be eaten in salads, on the barbecue, or in the oven.
Vitamin A, which is necessary for the health of the immune system and vision, is abundant in sweet potatoes. They are also an excellent source of complex carbs and fibre, both of which can help control blood sugar levels. You can boil, roast, or mash sweet potatoes.
Protein, fibre, and iron are all found in abundance in lentils. They are a great diet for controlling weight when lactating because they are low in calories and fat. You can eat lentils in salads, stews, and soups.
Eggs are a great source of necessary amino acids and protein. Additionally, they contain a lot of vitamin D, which is vital for strong bones. You can boil, scramble, or incorporate eggs into sandwiches and salads.
Protein, calcium, and probiotics are all present in Greek yoghurt in good amounts. Probiotics are crucial for maintaining gut health and can lower the risk of illness in nursing women and young children. Greek yoghurt can be eaten as a snack or included into salads and smoothies.
Berries are a good source of antioxidants, which can guard against cell damage. They also contain a lot of fibre and the vitamins C and K. Berries can be eaten as a snack or combined with yoghurt, muesli and smoothies.
Vitamin A, fibre, and potassium are all nutrients that are abundant in carrots. They can also assist in enhancing lactation. You can eat carrots raw, roasted, or added to dishes like soups and stews.
The diet of a woman who is nursing should be well-balanced and comprise a variety of meals that are high in vital nutrients. By supplying vital nutrients and encouraging lactation, including these 10 foods in the diet can be advantageous for both the mother and the child. Additionally, it’s critical for lactating women to maintain hydration throughout the day by consuming lots of water and other liquids. For more details book a consultation with the best NICU centre in Pune.