Staying Healthy A healthy range of food includes:
✓ At least five portions of a variety of fruit and vegetables a day.
✓ Plenty of fiber, found in whole grain bread and breakfast cereals, pasta, rice, pulses (such as beans and lentils) and fruit and vegetables.
✓ Protein, such as lean meat and poultry, fish, eggs and pulses.
✓ Dairy foods, such as milk, cheese and yogurt, which contain calcium and are a useful source of protein.
✓ Plenty of fiber, found in whole grain bread and breakfast cereals, pasta, rice, pulses (such as beans and lentils) and fruit and vegetables.
✓ Protein, such as lean meat and poultry, fish, eggs and pulses.
✓ Dairy foods, such as milk, cheese and yogurt, which contain calcium and are a useful source of protein.
It’s also important to drink plenty of fluid. Aim for at least 1.2 liters (six to eight glasses) each day. It’s a good idea to have a drink beside you when you settle down to breastfeed. Water, milk and unsweetened fruit juices are all good choices.
Traditional Indian Diet
A balanced diet means you include food in your diet containing all the major vitamins, proteins and carbohydrates. A breast-feeding mother should make it sure to eat a variety of cereals and milk products.
✓ Khichri, Pulao, Paratha and Chapati are the items made from wheat and rice. They may be taken alternately as they will supply your need for carbohydrates.
✓ Black grapes, ripe mango, banana, cashew nuts and dates are important among fruits and nuts.
✓ The breast feeding mothers should eat lots of fresh fruits and vegetables, avoid caffeine and sugar.
✓ A new mother’s diet would ideally include high diet proteins like meat, fish and eggs, fruits and vegetables, milk, cheese and yogurts and at least eight to nine glasses of water per day.
✓ Khichri, Pulao, Paratha and Chapati are the items made from wheat and rice. They may be taken alternately as they will supply your need for carbohydrates.
✓ Black grapes, ripe mango, banana, cashew nuts and dates are important among fruits and nuts.
✓ The breast feeding mothers should eat lots of fresh fruits and vegetables, avoid caffeine and sugar.
✓ A new mother’s diet would ideally include high diet proteins like meat, fish and eggs, fruits and vegetables, milk, cheese and yogurts and at least eight to nine glasses of water per day.
✓ In addition to this the new mothers are advised to take snacks often.
✓ You may have apples, oranges, bananas or a bowl of mixed fruits at the time of breakfast.
✓ You should include soybean and banana in your diet and avoid fatty foods.
✓ You should include soybean and banana in your diet and avoid fatty foods.
NOTE : Iron and calcium supplementation maybe taken if required. They must get a list of healthy Indian foods and meal planning tips from doctor to eat well after delivery.
Foods to be avoided
✓ Those who suffer from constipation, gas or bloating must avoid peas and other ‘heavy to digest’ cereals. They must take green gram as it is easy to digest and gives protein.
✓ Butter, milk, honey, and sweets made from jaggery rather than white sugar are prescribed to be taken in small quantity.
✓ A nursing mother should not overindulge in fried snacks and fizzy drinks. She should also avoid overly spicy foods.
✓ Butter, milk, honey, and sweets made from jaggery rather than white sugar are prescribed to be taken in small quantity.
✓ A nursing mother should not overindulge in fried snacks and fizzy drinks. She should also avoid overly spicy foods.
✓ A new mother also should refrain from smoking tobacco and taking betel nut, pan-masala or alcohol. Tea, coffee and ice-creams can be taken in small quantity.
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