Breastfeeding tips and foods for a new mother


Did you know that breastfeeding makes the brain happy? The brain releases prolactin and oxytocin during breastfeeding, which creates a bond between mother and baby and feels great! Here’s another fun fact – in cultures like the Kung San of South Africa – it’s normal to breastfeed a baby up to 100 times a day. Talk about celebrating breastfeeding every day!

Breastfeeding is a wonderful and natural result after having a baby. A woman’s body produces this liquid gold, which is tailor-made for the baby. Breast milk not only has the ability to change over time as the baby grows, but it also changes during a single breastfeed to suit the baby’s needs.

Foods to eat while breastfeeding

A nursing mother should focus on consuming healthy galactagogues. The quantity and quality of milk produced is directly related to the quality of nutritional intake. Traditionally, many Indian foods that are given to the new mother are known to be galactagogues – foods that stimulate milk production. Here are some things a new mom should include in her diet:

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The water

Often really overlooked, but breast milk is almost 80 percent water. While there’s no need to overdo it with water intake, a new mom usually forgets to hydrate, between sleepless nights, diaper changes, and general readjustment of schedules. This is why drinking lukewarm water during the day is a great idea because it helps the mother stay hydrated and happy for the next feed.

Fenugreek, fennel and cumin seeds

These seeds are rich in omega-3 fatty acids, calcium, and help relieve gas, bloating, and constipation.

Sesame seeds

One of the richest non-dairy sources of calcium, they can help meet the 1,000 to 1,300 milligrams of calcium a breastfeeding woman needs a day.

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Many mothers experience back pain after childbirth that increases dramatically with a poor feeding position. (Source: Getty / Thinkstock)


Oatmeal is a good source of iron. Studies show that low levels of iron can inhibit milk production. Oats can be incorporated into smoothies, overnight oatmeal preparations or cookies, all easily made by the busy new mom.

Chickpeas and lentils

Both superfoods, they are rich in vitamins, minerals and protein. These foods not only improve milk production, but also nourish the mother and help her regain strength.

Garden Cress or Haleem Seeds

Rich in phytochemicals and iron, these are often served as a preparation for ladoos or halwa for the new mother. A tablespoon of watercress seeds (also known as Aleev / Chandrashoor seeds) can help meet up to 60% of your required daily iron intake.

Apart from that, a nursing mother should include foods rich in calcium like milk, ragi, quinoa, buttermilk, paneer, ghee, etc. in his diet. It helps prevent bone degeneration of the mother and promotes healthy bone development for the baby.

Another very important addition is to include foods rich in omega 3 fatty acids. This includes foods like nuts, flax seeds, avocados, and kidney beans. Omega-3 fatty acids are a very important factor in the cognitive development of the baby.

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Tips for New Moms:

1. A common concern for new mothers is “Is the Baby Having Enough?” ” The answer is yes’. As long as the baby is gaining a lot of weight (the pediatrician should be able to help) and producing lots of soiled diapers to keep you on your toes, then the baby is getting enough breast milk.

2. Many mothers suffer from back pain after childbirth which increases dramatically with a poor feeding position. Make sure the mother has enough back support and use a nursing pillow to lift the baby up for a comfortable feeding experience.

3. Breastfeeding on demand is the way to go with the baby. Usually all baby books talk about breastfeeding every two hours. While it takes time to settle into such a routine, know that cluster feeds and on-demand feeds are actually the baby’s way to ensure that the mother produces more milk as she goes. he grows up.

It will take time for a new mother and her baby to adjust to a good breastfeeding routine. Following a healthy diet, ensuring proper rest and a happy state of mind after childbirth is what will make breastfeeding successful.

(The writer is a leading nutritionist from Mumbai)

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