9 Appetizing recipes for lactating mothers you MUST try

A new mother needs about 500 calories above her daily requirement to
maintain her energy levels especially if her baby is exclusively
breastfed. This additional intake must be acquired from a healthy
balanced diet comprising of all the food groups in adequate proportions.
If the nursing mother fails to consume the right foods, the energy spent
while breastfeeding will be leached out from her own body stores.

Keeping the body hydrated during nursing is also paramount. "Having the
right diet and plenty of fluids can greatly boost the breastmilk levels
in a mother," says Dr Swati Thoda, nutritionist and lactation
consultant, Hiranandani Fortis Hospital, Navi Mumbai. "Sipping on only
water makes the body feel bloated. Drink a variety of fluids to increase
nutrient intake as well," she adds.

Foods to include in recipes for lactating mothers:

According to Dr Patel and Dr Thoda, certain foods are believed to
naturally aid in breastmilk production. They are:

Oats
Barley
Gum or resin (gaund)
Dates
Poppy Seeds (khus khus)
Garden cress seeds or aliv (halim)
Pumpkin, melon and water melon seeds
Dry ginger powder
Millet or Bajra
Jaggery
Ajwain

These lactation foods or galactagogues, can be integrated into some
healthy Indian recipes to make a well-balanced meal for the nursing
mother. Read on for some simple recipes for lactating mothers that make
use of these foods to help increase breastmilk
supply.

Methi
Stems Soup

Fenugreek leaves have long been used as a milk-boosting food. This
light, flavourful soup made with fresh methi leaves not only improves
breastmilk supply but aids digestion as well.

Methi Stems Soup Recipe by Neelam
Thawani

Oats-Nuts-Seeds Bar

This snack is made of not one, but four breastmilk boosting ingredients.
Keep them by your bedside to satisfy anytime hunger pangs.

Oats-Nuts-Seeds Bar Recipe by Shubha Salpekar
Deshmukh

Palak bhurji

This easy-to-make recipe provides the nursing mum with a healthy dose of
iron, calcium and fibre.

Palak bhurji Recipe by Sameen Rahman
@kolkatastreetfood

Jau Dalia veggies khichadi (barley veg pulav)

Warm your heart with this humble khichadi made from the versatile cereal
grain, barley. Have it as a light breakfast or when you want to satisfy
your 11 o'clock hunger pangs. Soak this grain overnight to reduce it's
cooking time.

Jau Dalia veggies khichadi (barley veg pulav) Recipe by Vimmi
Bhatia