Post-Pregnancy Lactation Diet for Breastfeeding Mothers

Know the details on lactation diet when you are breastfeeding to increase milk formation.

If you do not eat a balanced diet, the quantity of milk you produce may be reduced, but the quality of milk will have the right amount of nutrients, may be at the your expense. So you should always try to get a balanced diet. The feeding of special, nutrient-dense foods to nursing women is a practice in India.

Required Calorie Intake for a Lactating or Breastfeeding Mother

You will need to consume about 500 additional calories above your calorie intake during pre-pregnancy.

You may consume approximately 2,200 calories per day while breastfeeding, although the recommended value is 2,700 calories per day for most women. The deficit of 500 calories comes from body fat that you had stored during pregnancy! Thus body fat are decreased during breastfeeding, particularly in hips and thighs. So you can expect to lose weight gradually during breastfeeding.

1. Never aim fewer than 1,800 calories per day, as it places you at risk for reduced milk production. Never go on a crash diet.
2. Do not skip meals. Eat fruits in between meals. Eat three balanced meals a day. Eat plenty of fruits, vegetables, and whole-grain breads and dals, cereals. Limit your intake of foods high in sugar, salt, saturated fat and highly processed foods.
3. Drinking plenty of liquids is good for milk production. Dehydration can diminish your milk formation.
4. Do not take too much of ghee or butter.
5. Increase fiber in your diet. High Fiber Foods

6. Breastfeeding & Vitamin D

   As the mother's milk is deficient in vitamin D (only about 25 IU per liter), the American Academy of Pediatrics recommends that the infants on breastfeed should receive each day vitamin D supplements of 400 IU each day shortly after birth and continue until they consume ≥1,000 mL/day of vitamin D-fortified formula or whole milk. Consult your Doctor.<
   
   Infants who receive vitamin D supplementation have an 80% reduced risk of developing type 1 diabetes.
   Foods that contain vitamin D

7. Take care of your calcium intake (1000 mg per day). It is an essential mineral for the development of your baby's bones and teeth. Breast milk is a good source of calcium for your child. The calcium level in breast milk is not affected even if you do not eat sufficient calcium rich foods, but at the expense of calcium from your bones. This weakens your bones and may cause osteoporosis to you later in life.
   However, do not drink too much milk because you are feeding the baby. Remember that milk does not directly make mother’s milk. For making milk, a diet rich in calcium, iron, proteins, carbohydrates, fats and B complex is needed. Three servings of milk or other dairy products are suggested for breastfeeding women. This will help prevention of osteoporosis in later life.
8. Reduce sugar, tea and coffee.

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