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While you're breast feeding, you
will require far more calories than you did during your pregnancy. This is because
breast feeding your baby will make you burn 3500 kcal per day. However you need
to consume only 2400-2700 kcal per day during the first 6 months of lactation,
if you are exclusively breast feeding your baby. You may wonder where all the
extra calories are going to come from; this is when you will start to burn up
all the maternal stores that were accumulated during your pregnancy, in preparation
for lactation.
Stay off the ghee laden postpartum dishes and feast on a balanced
diet while ensuring that you have a daily intake of at least 4 litres of fluid.
Most doctors recommend that you breast-feed for 1 year. Out of this period, your
baby should exclusively be breast fed 4 to 6 months and then gradually you can
start weaning by slowly introducing your baby to a variety of foods so that it
is no longer completely dependent on you at the end of one year.
During
the last 6 months of lactation, your energy requirements will decrease to about
2250 to 2550 kcal per day as you will now begin to wean your little one gradually.
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Protein requirements
during the first 6 months of lactation are 75 gm/day. During the last 6 months
of lactation, the protein requirements change to 68 gm/day. A good combination
of cereals and pulses along with vegetables like given in the recipe of Wholesome
Khichdi includes rice (cereal), moong dal (pulse) and vegetables (lauki and carrot).
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Fat is a concentrated
source of energy and 45 gm/day of it is required while you're lactating. Fat is
also required in moderation to supplement your maternal stores to achieve optimal
secretion of breast milk. |
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Calcium (1000 mg/day)
is required for the baby's development of bones. Breast milk is a great source
of calcium. Depriving yourself of calcium won't change your calcium levels in
breast milk. But in that case unfortunately the breast milk will draw its calcium
level from your bones making them more susceptible to osteoporosis. |
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Iron (30 mg/day) is
an essential component of haemoglobin that supplies oxygen to each cell of the
human body. Iron deficiency leads to anaemia. Breast milk is not considered to
be the best source of iron but it does supply iron in moderate quantity which
is then absorbed by the infant. |
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Folic acid (150 mcg/day)
is essential for the growth and development of the brain and spine of the baby.
It also helps in the formation of new cells in the baby's body. Folic acid deficiency
leads to anaemia in the mother. |
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Vitamin C (80 mg/day)
is required for the formation of collagen and also for immunity against infections
and diseases. Have vegetables in their raw form in these delicious recipes like
Cabbage and Moong Dal Salad and Fruit and Lettuce Salad. |
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Vitamin A (Beta-carotene
- 3800 mcg/day) is required for clear vision, skin and immunity. The requirement
for vitamin A increases during lactation as the breast milk has appreciable amounts
of this vitamin for the growing infant. Try Carrot Pancakes to satisfy your sweet
tooth and fulfil your requirements of this vitamin. |
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Vitamin D is necessary
as it aids the absorption of calcium in the body. As sunlight is a good source
of vitamin D, dietary supplements are not required. |
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As compared to non-vegetarian
foods, vegetarian diets are deficient in Vitamin B12. But don't worry, as soya
milk provides an appreciable amount of Vitamin B12. |
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Your diet should also
include almonds, garlic, milk and garden cress (subza) seeds and methi (fenugreek)
as these foods stimulate the production of breast milk and so are named as galactogogue
foods Baked Methi Puris, Garlic Roti and Badam Sheera can be good foods during
this phase. |
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Try to avoid carbonated
drinks as these drinks provide empty kilocalories that are void of nutrients and
only help increase your weight. Don't forget that medication, caffeine and some
other food substances pass through breast milk very easily and can affect your
child's health. For that reason, check with your doctor/physician about the safety
of the drugs you consume. Avoid smoking and consumption of alcohol as it proves
to be detrimental for your baby's health. |
