Balanced Nutrition for Mother

Nutritional coaching for the mother helps her to have a nutritionally balanced diet. As it is known, the baby takes what it needs through breast milk. So, if the mother is not nutritionally replete, she ends up having deficiencies rather than her baby. Nutritional guidance needs to be individualized and the mother’s food intolerances, allergies and digestive capacities should be kept in mind.

Here are some general tips to make sure the mother gets a diverse diet:

  • Eat well and do not practice calorie restriction or portion control 

  • Get at least 5-7 portions of vegetables in each meal

  • Rotate the grains and do not stick to only rice or wheat. Include millets like Ragi, Amaranth, Jowar, Foxtail in your diet as well.

  • Do not force yourself to eat something that doesn’t suit you or that you can’t digest. If you cannot digest it well then it is nutritionally of no use to you. 

  • Keep snacking every 2 hours. Breast-feeding utilizes a lot of calories and makes you feel hungry more often. Do not make yourself go hungry

  • Eat nuts and dry fruits as a part of your daily diet. Nuts like almonds, cashew, pistachio, walnut are high in good fats and calorie dense. 

  • Drink adequate water. It is recommended to keep a bottle of water with you for every breast-feeding session. Lack of hydration can cause dizziness, constipation and muscle cramps. 

  • Do not go over-board with dairy products. It is a common myth that you need to consume milk to make more milk. If you’re allergic or intolerant to milk products, do not force yourself to consume them. 

  • Always eat mindfully and set aside a time and place for the meal. Eating mindfully not only helps you connect with the food, but also improves assimilation.

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