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You are here: Home / DIET PLAN / Indian diet plan for lactating mothers ( Suitable for Normal and Cesarian delivery)

Indian diet plan for lactating mothers ( Suitable for Normal and Cesarian delivery)

Last Updated on June 21, 2019 | RD, Payal Banka (Registered Dietitian) 104 Comments

We all embrace new motherhood with a lot of love and tenderness. This Indian diet plan for lactating mothers will help you in your journey.  “Now you need to eat for two!”, we have often heard this statement in Indian Households after a woman gives birth. Well, a lactating mother does need to eat both for herself and her baby. This Indian diet plan for lactating mothers will help you clear the air.

Indian diet plan for lactating mothers
Image :Copyright: Copyright:  123RF Stock Photo

 

Needless to say that a mother’s body is really weak after delivery; she also needs to get extra nutrition to be able to deliver nutrients to her little one. An infant is completely dependent on the mother for all his/her needs, be it food, hygiene, sleep or attachment. The child gets all the nutrition from the mother’s milk unless the mother isn’t able to secrete milk due to a problem. The child eats whatever goes in his mummy’s tummy! Often, the child is even able to taste the food in the mother’s milk.

* Note – If you have delivered less than a month back, you can check this – Indian diet plan for new mothers after cesarean delivery / C section Delivery 

 

Important Tips for an Indian diet plan for lactating mothers- 

It is true that a lactating mother needs to eat for two people as long as she’s going to be feeding the baby. The mother must get sufficient nutrition else the baby will derive nutrients from the mother’s body and she may suffer from nutritional deficiencies and many other problems.

  • Lactating mothers feel hungry more often and they should eat whenever they feel so.
  • When a baby doesn’t get nutritious milk, She will become unhealthy and also demand frequent feeds.
  • The stress should be on getting extra nutrition and not extra calories. This is important both for the mother and the baby.
  • Extra calories are only going to add on the weight and will not help with the growth of the baby nor will they give strength to the mother. Our Indian diet plan for lactating mothers will give you an insight into the right food choices you need to make.

The fear of becoming Obese in Lactating Mothers:

Many mothers fear that they will become fat and look clumsy. You must remember that your child is your first responsibility and his growth depends on you. Secondly, research has shown that mothers who breastfeed their baby are able to shed weight more easily than those who don’t.

Before we move on to see the Indian diet plan for lactating mothers, Let us first see the list of foods that you should include and those you should avoid while lactating .

Foods to include in the Indian diet plan for lactating mothers- 

When a mother is breast feeding, she needs to include galactogogues in her diet. Galactogogues are those foods that facilitate milk production and increase it. You must eat foods that give   strength and speed up the process of  healing. In the earlier times the mother was made to eat khichdi more often but nowadays doctors recommend eating a normal diet after 2-3 days of delivery. Here are some foods that should be included in the Indian diet plan for lactating mothers:

  • Proteins- 

The baby is in the growing stage and needs lots of proteins. Mothers must eat lots of proteins for 2 reasons . one to meet the growing baby’s requirement and for self healing .

Indian version of ketogenic diet

Protein Foods to include in a lactating mothers diet  –

Soybean, chicken, grilled fish, and egg whites can be included in less spicy and grilled form after 15 days of delivery.

Mothers can also get proteins by drinking a glass of milk along with a spoon of protein powder recommended by the gynecologist.

Take Milk 2 times a day.

Soaked Almonds (15 pieces per day).

Vegetarian moms can include a lot of orange masoor dal as it helps in increasing the milk supply. you can also include Mung dal, Paneer and cheese in your diet.

Avoid Curd intake  in the first 2 months after delivery . You can start eating curd from 3rd month onward.

Consume Chickpeas and lentils in lesser quantity. Introduce these foods in mothers diet after 20 – 25 days of delivery.

If you feel that lentils are hard on your digestion or your baby’s digestion . Skip it till you baby turns 3 month old. then reintroduce these foods. Lentils are gas causing foods and a little harsh on digestion of the new born.

  • Liquids –

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A lactating mother should drink ample liquids since it helps in milk production. Less intake can lead to dehydration and decreased supply of milk. (Read – Benefits of Beetroot Juice)

Liquid foods to include in a Lactating mothers diet :  Water and coconut water. Vegetable based soups made out of spinach , bottle gourd , beetroot and carrots are super beneficial. Ragi kanji,  buttermilk (after 1 month of delivery ) and milk etc are good options. Drinking a liquid half an hour prior to feeding is most beneficial.

 

  • Whole grains –

Indian diet plan for high blood pressure

Eat lots of whole grains and whole grain foods since these are highly nutritious and easily digestible.

Whole grain foods to include in lactating mothers diet : whole wheat flour , Oats and  broken wheat daliya.  Brown rice , quinoa, ragi , Museli  etc.

 

  • Vitamins –

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Consume Green leafy vegetables and fruits periodically in order to get lots of vitamins and minerals. They help in better milk production and a good let down effect. Vitamins are essential for proper growth of the baby and to get the systems to function normally in a mother after delivery .

Vegetables and Green leafy foods to include in lactating mothers diet: Spinach, dill  and fenugreek. You can include Pumpkins , bottle gourds , ridge gourds, Parval (pointed gourds ) and tinda . Carrots and beetroots are specially very good for the lactating mom and the growing baby.  Beans can be included in your diet in little quantity after 20 – 25 days of delivery .  Fruits like Apple , pomegranate , pear and papaya are good to have.

 

  • Herbal teas or Herbal Infusions  –

gas and indigestion ginger tea

One can drink herbal teas prepared with ingredients that are safe to take while breast feeding. The biggest advantage of drinking herbal tea is that it doesn’t contain caffeine. you can buy ready herbal mix or make your own at home .

Ingredients to use for Home made herbal Infusions –

  • Ajwain or Gondh katira –  Ajwain infused water is beneficial in correcting the digestion issues and getting the entire digestive system to work right after the baby’s birth . It  helps the mother shed some fat and clear the blood clots with easy .
  • Mint leaves and some Cloves or sounf / fennel seeds – This drink increases the milk secretions and thus facilitates lactation.
  • Lemon grass  and Ginger – Ginger helps a lot in healing and as a pain reliever in women after delivery .

You may be interested in reading –

Benefits of carrom seeds

 Gondh Katira benefits

Benefits of Ginger

 

  • Iron and Calcium –

Does Hydroxycut Help in Weight Loss ?

A lot of women stop taking their Iron and calcium medicines after delivery . If you do so , Eat foods that are rich in iron and calcium. The mother loses lots of blood during delivery and needs to renew her iron stores. Calcium is needed for the healthy bones and teeth of the baby. It is also needed to replenish the lost calcium from he mother body.

Sources of Iron food in lactating Mothers diet –  Non vegetarian mom  can include liver and organ meat of  chicken and duck. meats like pork , lamb and beef. Sea foods like oysters, sardines, mussels and shell fish . Vegetarian moms can include dry beans , black eyed peas  and green peas. cabbage, broccoli, kale and turnip greens.Foods cooked in iron vessels with tomatoes will also provide some iron . Pressed rice (Poha ) and Puffed rice are good sources too. Jaggery is a good source too.

Sources of Calcium food in lactating Mothers diet –  Milk and milk products like curd , cheese and paneer . Fishes with soft bones like salmon , anchovies and sardines. Leafy vegetables like Spinach, kale, mustard greens, and turnip tops.

 

  • Galactogogues –

Indian diet plan for mothers after cesearian delivery

Galactogogues are an essential part of a lactating mother’s meals. They help to increase the milk supply and meet the growing needs of the baby.  These can be easily incorporated in our day to recipes and given to the mother. We have incorporated these Galactogogues in our Indian diet plan for lactating mothers

Galactogogues foods that can be included in a lactating mother’s diet – Shatavari , fenugreek and fennel seeds. Foods like milk , Almonds, Orange Masoor dal , spinach, Garlic , sesame and poppy seeds  and ragi kanji also help in increasing milk secretions.

Foods to avoid in Indian diet plan for lactating mothers

A lactating mother needs to eat carefully. She cannot eat certain type of foods yet since some foods are difficult to digest and some foods are not good for the baby. Here are some foods that are better avoided Indian diet plan for lactating mothers.

  • Spicy foods –

is indian food healthy. 1

Your child does get a taste of everything you eat so it is better to avoid spicy and strongly flavored foods. If your child drinks spicy milk, he/she might not like to take a feed again.

  • Oily foods –

Indian diet plan for high blood pressure

Avoid having too many fried and oily foods. Oily foods are heavy and hard to digest. Ghee and oil should be used in moderation while cooking food for a breastfeeding mother since she doesn’t have much activity and this can lead to weight gain.

  • Cruciferous vegetables –

Indian Diet Plan for Gestational Diabetes 2

Vegetables such as cauliflower, broccoli, cabbage and asparagus are cruciferous. Avoid them. These are difficult to digest and can cause infant colic and gas. Legumes like rajma, chana and soya beans should also be avoided for the first 2-3 months after .

  • No aerated drinks –

popcorn and movie

Try not to rely on aerated drinks to quench your thirst as they only contain artificial sugar and calories. Packaged juices are fattening too. Hence it is better to have home made fresh juices instead of buying packaged juices..

  • Caffeinated drinks –

Indian diet plan for high blood pressure

Caffeine is best avoided as it is a diuretic and will only make you rush to the washroom more often. They also cause heartburn and nausea. If you really want to have tea, try herbal tea.

  • Cigarettes –

indian diet plan for high blood pressure

Cigarette smoking can affect the growth of the baby. Hence it should be avoided.

  • Alcohol –

benefits of apple juice

Alcohol contains nicotine and toxins which can prove to be harmful for the baby , thus it is better to avoid drinking while you’re breastfeeding. It can pass on from the blood in to your breast milk and thus it can affect the baby adversely.

It is very important to not give up . There will be instances where you will feel or others in the family will make you feel that your milk is not sufficient for your baby. The baby will become cranky or demand more often for feeds . But these are all phases. According to the baby sciences , every baby gets cranky and more demanding once in a month  or 45 day on account of the sudden growth spurt. Deal with it. Be patient and don’t give up on breast feeding. These are the times when you get desperate and seek help and support. Our Indian diet plan for lactating mothers is planned in such a way that it will pacify you through such situations with ease.

Now we know of what food to eat and what food is to be avoided. Let us now see the detailed Indian diet plan for lactating mothers.

Indian diet plan for lactating mothers – 

Here is an Indian diet plan for Lactating Mothers for reference.

Food ItemCalorie (Kcal)Protein (Gms )Nutri Fact
Early Morning : (7.00 Am)
Hot Milk (1 glass) with 1 tsp shatawari powder1504Milk Is the best way to start your day, It will cool the acid rush down, and the calcium and protein in milk will be are absorbed better on empty stomach
Soaked Almonds (6 – 10 pieces)1008It is a good source of protein and omega 3 acids
1 tsp Flax seeds / sunflower seeds–– omega 3 mix
2 tsp carom seeds––This will help in digestion and lactation
Breakfast (9.00 Am)
Broken wheat upama / Daliya with lots of veggies1504Provides essential nutrients to baby through breast milk. helps in healing and replenishing mother’s Vitamin stores. cashew helps in lactation.
Curd 1 small Bowl 

(Optional . take at room temp.)

754curd Provides calcium, protein, Vit A and D very beneficial during recovery from delivery . just make sure it is fresh and at room temperature.
OR   
Egg Omlette(2 No.)16010Eggs are easy to make and best sources of proteins that helps in baby’s growth when you feed.
Toasted Brown Bread(2 slices)1003 –
OR   
Oats and apple porridge with raisin and Almonds (1 soup bowl)2503Multi nutrients from apple and oats and good fiber to tackle constipation and help your bowel functions back to normal.
11.00 Am
Apple Or Pomegranate (1 medium size)40–These fruits help in maintaining hydration and Ph balance.
12.00 Pm
Coconut water / Ajwain water  / herbal tea30–It Benefits in constipation, sluggish digestion, heart burn and urinary tract infections.
LUNCH(1.00 Pm)
Chapati / Phulka(2 no)2006–
Red lentil / Masoor Dal with jeera1506Red Lentils helps in increasing milk productions and over all lactation
Palak Paneer(1 small bowl)1506Spinach is rich in folic acid and iron and helps in maintaining healthy lactation and increases milk secretions.
Steamed  parval / Bottle gourd/ Ridge gourd  – 1 bowl60 Raw salads can be hard on digestion , stirred parval is helpful in changing taste and providing fiber to the new mother.
Chew on fennel seeds––helps in digestion and lactation
2.30 Pm
Ajwain water(1 glass)401Helps in hydration and heart burn
4.30 Pm
Milk (1 glass)502–
 1 Mix Ladoo  (coconut,almond and poppy seed )1504Helps in lactation. provides calcium and other essential nutrients required for brain development of baby. Poppy seeds helps in keeping headaches at bay. specially if you have migraine problem.
6.00 Pm
Mix vegetable soup (bottle gourd , beetroot ,carrot , toru, 1/2 tomato)1001Helps in providing Iron , required to cover up the blood loss. fluids helps in increasing milk secretions. ,
Dry fruit chikki (made in gurr )(2 small pieces)502Good combination of iron and protein
7.00 Pm
Ajwain water ––Helps in digestion
DINNER (8.00 Pm)
2 Phulka1004 –
Mung / masoor dal with chopped carrots and fenugreek leaves   (1 bowl)1004good combination of protein and iron for baby’s growth and mother’s recovery
Toru / parwal / bottle gour sabji (add little milk / paneer while cooking)1002These veggies are easy on digestion and helps in lactation
 chew on fennel seeds – – –
Walk for 10 – 15 mins at home–––
10.00 Pm
Milk(1 glass)1504Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night sleep. and helps in lactation
10 soaked almonds1008helps in baby’s brain development and lactation
TOTAL215578 

Word of Caution –

Above mentioned chart is a reference chart. It may or may not suit your requirement. Hence it is better to  use the mentioned items in small quantities to check the suitability before you adapt it completely.

Along with this Indian diet plan for Lactating mothers it is important to walk for 45 mins every day after 3rd month of your pregnancy will ensure you do not put on weight. so dont worry. Eat healthy and walk the walk to keep fit.

# How to increase breast milk production ?

check our post on home remedies to increase breast milk

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The mother should eat something every few hours and also include some moderate exercise in her routine. Each child is different and some need to be fed more often than others. If the mother is unable to digest any food or if the child cries excessively, it is better to consult your gynecologist and pediatrician for advice.Hope our Indian diet plan for lactating mother be of help to you. Happy Breastfeeding !

About RD, Payal Banka (Registered Dietitian)

Payal is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Deepti Sri

    August 12, 2019 at 8:29 pm

    Hi mam,
    I am four months post partum,
    I had sufficient breastmilk for 3months, suddenly my breast milk decreased, from almost a month, please let me know if i can do anything now to again increase,please help
    I take shatavari powder daily

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 13, 2019 at 6:08 pm

      https://www.dietburrp.com/home-remedies-to-increase-breast-milk/ check this

      Reply
    • Priyanka a masih

      September 10, 2019 at 3:42 pm

      This is priyanka a masih ,doing PhD in nursing on postnatal and newborn care with one session of postnatal diet , so i hereby requesting u kindly allow me get some study material from from notes so it can be useful for my study as your content is very resourceful and with all needed information .thanks so much for kind consideration

      Reply
      • RD, Payal Banka (Registered Dietitian)

        September 10, 2019 at 11:23 pm

        Hi Priyanka ,

        Yes please pick up any piece of information that you are willing to take . I just request you to not copy the diet plan as a whole.Thi diet plan was made only for clients / readers to use . all the other information is reusable.

        Reply
  2. Krithi

    March 11, 2019 at 4:06 am

    Hi Payal,
    I got gestational diabetes in pregnancy and used insulin for fasting. So can I use the same diet plan after my delivery ? I wanted to control my diet so not to develop diabetes

    Reply
    • Payal Banka

      March 11, 2019 at 2:54 pm

      Hi kRITHI,

      Nope , dnt follow the same diet check the pre-diabetes diet plan we have . it will help you in a wonderful way to control your sugars . and set a regular healthy lifestyle and routine.

      Reply
  3. Sonal Joseph Desai

    January 12, 2019 at 8:28 pm

    Hello Mam.
    I had IUFD in October end last year so now two months and a weak.
    I had preterm normal labour with breech baby.
    My baby’s still birth due to preclampsia and had edema too.
    After fifteen days I had developed maxillary sinus infection and I wasn’t able to take my food due to throat infection and heasache etc. Besides that I wasn’t able to eat healthy drink much milk all these 2months. Now I’m cured with sinus infection etc. Can I start my calcium and livogen tablets again. My Dr put me on B12 tabs and azithromycin. My gynac right after birth gave me a tablet to dry milk supply so I’m not lactating anymore. Please suggest which diet can I take to regain myself completely back to normal.
    Thank u.

    Reply
    • Payal Banka

      January 12, 2019 at 9:02 pm

      Hi Sonal ,

      You can start with nutritional supplements like calcium once your anti biotics stop. How many days have passed since yoy delivered ?

      Reply
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