5 best foods for lactating moms

5 best foods for lactating moms

After your pregnancy, it is crucial to take care of your diet and that of your baby’s. You know you want to lose that pregnancy weight too! But how do you take care of your diet without missing out on essential nutrients for your baby? Here’s all you need to know about the top foods to eat after pregnancy.

Fenugreek (methi)

Methi is one of the best sources of iron, calcium, vitamins and minerals, making it one of the best post-pregnancy foods to incorporate into your diet. Here are some unique methi recipes:

Recipe 1: Methi tea

Simply soak fenugreek seeds overnight and then add them to hot water and leave them in it for a few minutes. Strain the water and drink methi tea. You can make the tea as strong or mild as you like. Take it to work with you in a thermos flask and sip through the day to help your body regain those vital nutrients.

Recipe 2: Methi dhal koshimbir

This is a great side dish that you can even have as a snack. Cook 1 cup of green moong dal (split green gram) until it’s just about done, drain and cool. Add 1 cup of chopped fenugreek leaves, 2 green chillies, 1 grated cucumber, lemon juice, and some salt and mix well. Garnish with coriander and coconut and serve.

Milk

Milk, along with other dairy products like curd and cheese, is a must-have in your post-pregnancy diet. Milk contains calcium, protein, and Vitamin B — all of which are vital for lactating mothers. If you find milk boring, try these recipes to spruce things up:

Recipe 1: Banana shake

This combines the goodness of milk with nutrient-dense bananas and makes for a great breakfast or post-workout drink. Simply use two small/one medium bananas, one cup of milk, and a little honey, and cinnamon (optional) and mix all the ingredients in the blender.

Recipe 2: Badam milk

Soak 12 almonds in water for 4-6 hours. Blend almonds, cardamoms, sugar, and saffron with ¼ cup of milk to make a smooth paste. Bring ¾ cup of milk to boil and add the paste to it. Allow it to simmer for two minutes. You can drink the badam milk either warm or chilled.

Oats

Oats are high in fibre, helping you clean out the digestive tract. They’re also a great source of complex carbs, helping you feel full without adding empty calories. They also provide protein and fibre, all of which are essential to produce breast milk.

Recipe 1: Oatmeal breakfast

Combine ¾ cup of rolled oats with peanut butter in a bowl. Add milk and fruits like apples, green apples, and bananas. Mix well and eat immediately.

Garden Cress Seeds (halim)

Garden cress seeds or halim stimulate the production of breast milk in nursing mothers. They should be part of your diet as a new mum.

Recipe 1: Halim laddoo

Soak ¾ cup of garden cress seeds in ½ cup of water for 3 hours. Heat ghee in a pan, add soaked garden cress seeds, ¼ cup semolina and ½ cup jaggery. Cook on a medium flame for 5-7 minutes while stirring. Then add ¼ cup coarsely chopped almonds and ¼ cup semolina (rava/sooji). Allow the mixture to cool a little bit and then divide and shape it into round balls or laddoos. Eat and enjoy.

Black millet (bajra)

Bajra has healthy amounts of calcium, which is essential to stimulate the production of breast milk. It also contains high amounts of fibre, cleansing the digestive tract and keeping constipation at bay.

Recipe 1: Bajra raab

Heat 2 tablespoons of ghee in a pan, and add 2 tablespoons of bajra flour to it, stirring continuously on a medium flame for 1 minute. Add 1 ½ cups of water while still stirring and add 2 tablespoons of jaggery and stir for another minute. Cool a little and eat immediately.

Taking care of your diet is just as important after you’ve given birth as it is while you’re pregnant. So, make it a point to incorporate some of these recipes into your daily diet so that you can give your baby the early nutrition she or he needs.