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.
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
Bajra Dates Burfi
High in fibre and iron, bajra or pearl millet replenishes a nursing
mother's iron levels and prevents constipation.
Bajra Dates Burfi Recipe by Bethica
Das
Beetroot pullav
A feast for the eyes, this colourful rice preparation is full of
flavours and nutrients to build up a new mum's energy levels.
Beetroot pullav Recipe by Nidhi
Tyagi(Dipti)
Ajwain ladoo
This traditional recipe makes use of dry ginger and ajwain, both known
to facilitate digestion and aid lactation.
Ajwain ladoo Recipe by Jyoti Rinku
Budhiraja
Home made mouth freshner
This is a mouth freshener loaded with all seeds that aid lactation. Have
a spoonful after any meal.