Breastfeeding Week:

Food Items To Eat While Breastfeeding

Protein-Rich Foods:

Include lean meats, poultry, fish, eggs, dairy products, beans, lentils, and nuts to support milk production and overall energy.

Leafy Green Vegetables:

Spinach, kale, and other leafy greens provide essential nutrients like calcium, iron, and vitamins A and C.

Whole Grains:

Oats, brown rice, and whole wheat bread offer sustained energy and fibre for a healthy digestive system.

Healthy Fats:

Avocados, nuts, seeds, and olive oil are crucial for brain development and growth.

Dairy Products:

Milk, cheese, and yoghurt supply calcium and vitamin D for bone health. Choose low-fat or fat-free options.

Fruits and Vegetables:

A variety of colourful fruits and vegetables deliver vitamins, minerals, and antioxidants for a strong immune system.

Hydration:

Drink at least 8-10 glasses of water a day to maintain a good milk supply. Herbal teas and soups also help with hydration.

Iron-rich Foods:

Prevent anaemia by eating iron-rich foods like red meat, poultry, fish, lentils, and fortified cereals.

Omega-3 Fatty Acids:

For the baby’s brain development, include fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts in your meals.

Supplements:

Consult your healthcare provider about prenatal vitamins or other supplements, especially if you have dietary restrictions.

Inputs By:

Dr. Shweta Mishra, Obstetrician & Gynaecologist at Trulife Family Health Clinic