Best nutrition guidance for breastfeeding women

So many mothers out there have the question of what to eat and what to avoid during lactation. When it comes to pregnancy and post-partum nutrition even though a lot of information is available out there, there are a lot of myths and misinformation associated with it. Breastfeeding not only helps the child but also the mother.
A balanced diet is a correct path to choose. Prachi Shah, Clinical Dietitian and Consulting Nutritionist, shares some important nutrition guidelines:
Naturally energy requirements of the mothers are going to increase since she feeds the baby but it’s much more than just a calorie addition. The micronutrients also play a major role along with the macronutrient requirements.
1. Nutrition is bio-individual. If you feel a certain food item is not working for you or your child, make a decision and avoid that food item or find a way to work with it. Some items to avoid are alcohol, caffeine, smoking, high mercury fishes. The contents of these items in breastmilk are difficult for the baby’s body to metabolise.
2. Aim for nutrient dense foods which not only gives you energy but also rich in varied nutrients. Choosing whole foods is so important like-
Protein- poultry, white meat, low mercury fish and other seafoods, milk, dals and pulses
Healthy fats- Avocados, ghee, olive oil, eggs, oil seeds and nuts
Fibre- Vegetables and whole fruits
3. It is important that your plate looks colourful and you have varied food items which covers all the micronutrients. Some minerals to take care of are-
Calcium- milk and dairy products, ragi, amaranth
Copper- potatoes, nuts
Zinc- nuts, dairy, beans
Iron- Sesame seeds, green leafy vegetables, bajra, poultry, sea food
Vitamins to look into-
Vitamin A- Carrots, sweet potatoes, organ meats
Vitamin B1- Seeds, fish, nuts
Vitamin B6- Eggs, chickpeas, banana
Vitamin B12- Yogurt, fish
Vitamin D- Sunlight, fortified foods, mushrooms
4. Include Galactagogues- Foods to induce, maintain and increase milk production. Include garlic, fennel seeds, ginger, yams, lentils etc in your daily diet.
5. Breast feeding stimulates thirst. Drink enough water to satisfy your thirst. Make sure you don’t get overboard because over-hydration doesn’t help you with your milk production. Urine colour is the perfect depiction of your hydration levels.
Consider taking supplements under proper guidance of a doctor and qualified nutritionist. Along with nutrition and hydration make sure that you get enough rest and a good sleep. Breastmilk production is affected under stress too so make sure you are taking proper measures for that too.