top 10 lactation foods

Top 10 Foods for Top 10 Foods for Lactating MothersLactating Mothers

Unique RelationUnique Relation•Breastfeeding is a unique way to bond with

your baby and give the best nutrition possible.

•To maintain an adequate milk supply and help

your baby grow you should have a variety of

nutrient rich foods to ensure good nutrition.

1)Milk1)Milk•Breastfeeding moms should include more of dairy

products in daily life.

•Milk and milk products are the best sources of

calcium which helps baby’s bones develop.

•Have at least 3 servings of dairy products

everyday.

2)Cereals & Millets2)Cereals & Millets•After long sleepless nights cereals(wheat,rice)

and millets (bajra,jowar)Serves as the best

sources of energy for new moms.

• Bajra especially increases the production of milk

and also healthy for both mom and child as it

contains lots of nutrients, magnesium, iron,

potassium, phosphorous.

3)Fruits and leafy 3)Fruits and leafy greensgreens•Fruits and vegetables definitely must for nursing

moms.

•Fruits are filled up with vitamin and minerals

which are helpful for baby’s development.

•Leafy greens are the best sources of Calcium,

iron,heart healthy antioxidants.

4)Eggs4)Eggs

•Egg yolk is one of the few natural sources of

vitamin D, as essential nutrient to keep moms

bones strong and also help baby’s bones grow.

•Eggs are versatile way to meet proteins needs

too.

5)Fish5)Fish•Fish is high Omega-3 fatty acids which are important for baby’s growth and development.

6)Oranges6)Oranges

•Oranges are a great food to boost energy of new moms.•Nursing moms need more of Vitamin C and Calcium fortified foods.•Sip on some citrus foods that are excellent breast feeding foods.

7)Fenugreek Seeds & 7)Fenugreek Seeds & CuminCumin

•Fenugreek supply benefit as it is an excellent galactogogue for induced lactation.•Cumin seeds contain lots of nutrients and very useful for increasing milk production as well as digestive system•Powdered form of both fenugreek and cumin to be taken together each half spoon along with water or milk thrice a day.

8)Berries8)Berries•Berries are full of essential antioxidants, Phytonutrients and fibers. These foods also help to regulate mom and baby’s bowel movements post birth.•Aim for at least half cup of berries daily and try adding them to breakfast, cereals and salads.

9)Nuts9)Nuts•Nuts & seeds are jammed with healthy polysaturated and mono saturated fats essential for baby’s brain development.•Nuts are excellent sources of proteins, fibre, Vitamins, antioxidants.•Have a quarter cup daily.

10)Yoghurt10)Yoghurt

•Yoghurt is best source of Calcium and protein to keep baby healthy.

•It also keeps gastro-intestinal health of both mom and baby.

Happy Motherhood!Happy Motherhood!

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