Foods to eat while breastfeeding

When breastfeeding you will require 450 to 500 extra calories per day. Specific nutrients such as iron, calcium, potassium, and vitamin A and D are particularly beneficial when breastfeeding. Eating a wide variety of foods is also essential, as this will expose the baby to different tastes and may result in them being more receptive to solid food later.

Now let’s see what food you should include in your diet while breastfeeding
  • Fruits
Fruits are rich source of many nutrients. They may also help relieve constipation, which some people experience after giving birth. Aim for about 2 cups of fruits per day, which should include a wide variety of different fruits like apple, banana, oranges, watermelon, mangoes.

  • Vegetables
Vegetables are rich in vitamins, minerals, and antioxidants. Consuming a sufficient quantity will help the body to replenish the nutrients it needs to make milk. Include vegetables like spinach, sweet potato, pumpkin, tomato, green vegetables, potato, carrots in your diet.

  • Grains
Grains offer vital vitamins, minerals, fiber, especially whole grains such as brown rice and whole-wheat bread. These grains are high in calcium, include sprouted ragi in your diet as it is rich in vitamins, calcium, iron.

  • Water intake
Drink at least 8 glasses of water a day to keep your body hydrated.

A healthy balanced diet is essential to ensure that the mother gets her extra 450 to 500 calories from nutrient rich sources.
Breast feeding is a time when a woman is responsible for 2 lives and pregnant women must watch what they eat. They should eat highly nutritious foods. Dairy products are great source for protein, calcium and iron. sweet potatoes, eggs, lean meat, leafy veggies like spinach etc. Also switching coffee with herbal tea is necessary during this time.