When you are pregnant, they ask you to eat for two. While that is a myth we would not recommend you follow, what about nutrition for breastfeeding women?

A breastfeeding mother is in one of the most crucial stages of her motherhood when what she eats is directly impacting her baby. It is important that she takes good care of herself and ensures that she is fit and strong for herself as well as the well-being of the baby.

On world breast feeding week, here are a few things that a nursing mother can eat to keep herself healthy during this phase.

Low-fat dairy

Depending on your preference – choose from skim milk, fresh cheese, yogurt or paneer! Low-fat dairy needs to be an integral part of a nursing mother’s diet because this is a great source of calcium.

Oranges

Did you know that breastfeeding women need more citrus and vitamin C than pregnant women? Make sure you get your daily dose with a couple of oranges! Not just vitamin C but oranges are also rich in calcium.

Water

There is no way you can ignore water. The best way to stay well-hydrated and fresh is to drink as much water as you can. This keeps both your energy levels and milk production up.

Oatmeal

Rich in calcium and fiber, oatmeal brings a host of benefits to the nursing mother. Apart from providing you with nutrients, it also helps in milk production.

Carrots

The best way to get your vitamin A is carrots – providing you with energy and nutrients, this wonder vegetable is also great for increasing lactation.

Fenugreek seeds

A great source of vitamins, protein, and iron, these seeds are also good for increasing lactation. It is great to have with some rice or when tossed amidst your daily portion of vegetables.

 

 

References

http://www.webmd.com/parenting/baby/breast-feeding-diet#3