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

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.

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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.

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.

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 .

• Liquids –

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)

• Whole grains –

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

• Vitamins –

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 .

• Herbal teas or Herbal Infusions  –

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 .

• Iron and Calcium –

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.

• Galactogogues –

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

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 –

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 –

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 –

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 –

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 –

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 –

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

• Alcohol –

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.

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

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 !