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G cloudnine

P0-t~+d. Age-
Name-

ION
DIE TAR Y REC OM ME NDA TIO NS DUR ING LAC TAT

will enjoy being

Becoming a mother is one of the most beautiful experiences that you
_ responsibilities.
a woman: It also comes with ce1iain challenges and more
particular foods
Stimulating breast milk production is not about eating one or two
the production or
but is all about adapting to a healthy eating habit that promoted
ction.
breast milk. Diet is a crucial component in accessing breast milk produ

Foods/ Drinks to A void-

of the breas t milk.
❖ Caff eine- Drinking caffeine may affect the nutritional quality
Redu ce the
Avoiding caffeine can improve the iron content of breasl milk.
caffeine consumption to one cup of per day.
Highly Proc essed foods- Cut down on high fat and high suga
r foods like
❖
of empty
potato crisps, chocolates, cakes and soft drinks. These foods are full
calories and have little nutritional value.
, Avoid
❖ Alcohol- Alcohol passes quickly in breast milk and can affect baby
smoking and tobacco use.
❖ Seaf ood- Some fish and seafood can be high in mercury, a
metal that can be
toxic f~r newborn. ~ ~ •• D ood aq odu ch .
0
wo1 d ~~<'.'.9-lvcu-ive.. D " vel>
:... &.oecl- be.V ~Of1 ~ k.J_ ffUef-'
• •

to Y'

-~~ \JS~ J.,t .¢a .l.t G dac f 1h a vJe'--1'-

Foods/ Drinks to Inclu de- ·

❖ High protein foods 2-3 times per day ~uch il S dairy, eggs , poultry, beans, nuts
arid seeds.
❖ Omega 3 fatty acid foods like- Almonds, Walnuts, Flax seeds.
❖ Eat three servings of vegetables and two serving of fruits per day.
.
❖ Whole grains such as Whole Wheat Breads, Maize, Oats, Dalia, etc_
❖ Drink at least 8-12 glasses of watei• per day.
wate r ,1 11 d
❖ Include liquids like buttermilk, toned milk, coconut water , lemon
:, so~~-aa.,t i0te q ue;ni- mea .U
cir,c\

~; pJ em~ ...,% LO w eg__ 3 - 4 JJ t<'e- } d,ct r& .me ab

:~ \o- 15~ ~ uJ4
~ -t-v-v 3 m~O
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-- -·- .. - -, -- --·· -- ··--- -- ·-···

ED
I FOOD S REST JH CT
- -
FOOD S ALLO WE D --- --- - -
- - - - - -- . -
-·
FOOD
GROUPS
an1 M il k
Buffa lo Milk, Ful l Cn~
, Ski n1rned
DAIRY Co w Milk , Toned Milk and its Pro dL1 cts
eese, Eggs
PRODUCTS Milk , Curd, Paneer , Ch
~-

rley,
Who le Wheat, Rite, Ba Refined Flour and its
Pmclu ch
, JmVclr,
CEREALS Onts, Maize, Rag i, Bajra
Sttgtr
-- -- ··---- ---,-·- --
I --- · - --
1 , [ Jr;1 t! .
Moong Dhul i Dal, Moo
ng Chi Ika ,IIRaj1m1 , Cho le, Ch:)11,
Peas , Bl acn,k , . Mn ckt·1·d
PROTEIN Dal, Red Masoor Dal, ke / Lob ia, Kal a Clwnc1
oor Dal, A rhar Dal. Cl,1i( lu 11 d
FOODS Mas I
1
Sal mon I
- - -- -- ·-- ··-
-- -- ,- ---
I

1-ru it s ;
ts & Canned and Preser ved
FRUITS &
All Season al Fresh Fr ui Ve ge u-1b le.'i . ./ t1 ict: 'i
VEGETABLES
0W1w~~:tes~ .
.
-
uts,
Walnu ts, Almonds, Pean Fatty Foods lik e Sc1111o
s"
Chia se ed s, Pu m pk 111
Flaxseeds, . Rnk er_v His t·
FA TS AN D
m binatio n l1f' Oil s (O li \I L'. r IC1chLll'i, Ch ips
O ILS seeds, Co
Mustard, Sesame, Sun·1-- . .
1mv1.:r, ct C.)
-·- -- -
.I_......_._________ --··-·- --
·- --- -- - -- -
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I
I

{J c louclni r ''·;
GALACTOGOGUES

Galactagogues are drugs or foods that help init iate & mai ntai n i-1clcqum e 11,
ill,
production in breastfeeding women. It ,ilso incre1-1ses the produ cticrn
ur·
gastrointestinal fluids which restore the digestive balance thc1 t fl ips clu e to the stI"t~
ss
of childbirth .

❖ MILK- In addition to drinking eight glasses of water every cl<1y, n glass o f'
milk should be included in the diet as it is a great sou rce of ca lcium .

❖ FENUGREEK SEEDS- Fenugreek not (lnly keep glucose levels in co ntt"t)I hut
also increases the producti on of milk and ih supply.

❖ GOONDI-1- It helps to increase breast mi lk s11pply. You cc1 n acid gur (_j aggt'ry l .
goondh, nuts to make a laddoo.

❖ GHEE- It helps in improving the productilll1 or breas t mil k and ,tic.I ir, digl·--,1 11 I1 1

Make sure to include 2 teaspoons of ghee every day.

❖ SESAME SEEDS- They are loaded with cc1 lcium, w hich is good for bones :11,ll
also improves the production of milk. You can include ti! in the form ol'lnddu()...;_
chutneys, or curries .

❖ FENNEL SEEDS- Fennel seeds c1re great digesti ve. They Hre pm:ked " ith
vitamin C and helps reduce gc1s. These me essenti al !'or new n,othcrs c1 1lC I h:1h~: (l,
reduce colic.

❖ GARDEN CRESS SEEDS/ HALIM- It contc1in s pli ytoche111ic:1 ls 1'1:11

resemble estrogen. They are pnckecl \\·ith several essential nut ricnb l ikl·
prorein , calcium , beta-c<1 rol ene and ns.t:orbi c i.tcid. II is :1 grc:1t I111muI II 1,
booster and stimulates mil k production . .

❖ CUl\1IN SEEDS/ JEERA - It helps in stimu lating milk production in lc1ctc1tr11 ~

mothers. They c1re also ri ch source of iro n :1 11cl help huil cl stre1 1g.1 h poslprinum

❖ CAROM SEEDS/ AJ\.VA IN- T hey are ;1 vc1il abl e in allllost ever) ll()t1:--cl1, il d
and are known to nid di gestion and reli e, e sy rn ptu ms or c0 11stip,1tin11. It ,d--,~ ,
help increase milk produ ct ion in lnctutin '. ' rn otl 1ers.
 JMY 7
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-·-- -- ·--- --- --1
--·sDAY 4
l)A y s I
1 I} \ y (l

,- \jl',dill \\ ·,11,· 1•
)/\YS ... DAV ] ·-- - - ---- -----·1-·· C,•." 'illll
MEALS -:1 ___-----ff Water
- --,- --0,:~l lllll I \\';i(L'I I ... ..~-(.: (H _1_11._,_1,__ .. --~
_
(21H 112.!J.!_ _ __I

t
J

---.~~trly Sau Watl!r

1\1 ; o_ j_~(~2~l)(~J~m~l)~~-J2~0~0!_!1~ni21)_ _~fcl~ ~,1~ ~ ---VL'l-.'.L'lllhlclu P:inccr Wh(l
IL' I
Ol'lllllt - Oat,; Clwi.: I
-- - --- Onl
' ·lllllllg Wheal BrL",I(
" C ln (2) +
Cl11.' ·
Ajwnin 0111011 Sa1nbhar (2l .,.

I Coriander+
Purantha (2)
+mint chutney
(250 mil+
coconut
· · I
l'Pnalllyl'r
Cl1tHi11.: .,
S,111dwid1 (~) ..
"lilk
1v
( I 50 mil 1
I Breakfast Chutnl!y
drntnl!y lllilk ( 150 111~_ - - - --
sw1..>et lassi Curd (ISO gill)

s,,.smallh,i<s '""': ::,., s:.,,;"lli·~,i" ' ,00~~ ~

150 ml)
Mid-ng _-W~W 2:{.y~ ~Sl--c :a--\,~.,..•; ~~'_,.- -
Morni
(-l(_Jo_g_n_1l_ __1 ( iii~'.~'_'~'.__ --~,~~:~~---1 'f.)_(J h'1.\ :1
- - --
Ajwai11
\ fo lti1-".rai11 lks.111 ( 'h:111:11 i
Mul1igrai11 1nultigrni11
(2) • \ ,1ll1lll)."
Cli:1pa1i (21 + ( 11:.p.ili I 2 I
-~Q;-- Chapati e) C I ll1uli l):il 121H i
( 100 gm) + grn I')' paI1111.:r \1,h ·ll:::. 1 "li ilb
A1fo1r Dal
:.:1 If/
l);(i I .~ I II I _ !'. 11: J I,
&l·l.1
l\fopng Dhuli (200 gm) ·1 \'l't! ( !IHI )! Ill)
\'q_:('(i( i ..' ll i l
V..:g • ~ c ,> .1 !,1 1uri1
Lu nch 1),11 (200 gm) ~p:il a ~ V<.:);! I r ,,11w :tl
\ c;,. 1~I ii I /'. Ill ! l 11nl I I_-;,-, :.'. t I1 :
·•· Pan<.:..:r (20tlgm ) , (2i ll l ),'.Ill I ,.
~liiy.i r.1 11 :, S.il:1d ( i l ll l
Blnuji CllC.:Ulllbt:r Curd (ISO l!lll )
( 1~111111) c' I I I I
(:Wogm )+ salad(IOOgm) + Snlnd
Curd ( 150 gm) (IOllg111)
+ Sa lad
( I 00 1 111

Coconut water Milk (150 ml) Lassi ( 150 i\·1ilk ( 151 ) 1111) .;
1 Milk tISO ml)
( 150 1111) + + ll\OOllg mil + TP:1,;1..:d Su_j i l.!11111:, 'p, 1 h:1
j + Roasted I
Sprouts <.:ha,ll 11.11 1..:1.:1·
1 Evening Tea Makhann 13hclpuri I
l2l !I ) illl)
(150 1 111) ( I ()(I ~Ill } ----- - --
j - - - --~ _ _1(~ll~JO~n1'L)-!- ~~ =-, ~~ ~-
(200 1111) ! - ·- -- '- --·---
i\1ulrigr.1in
·- - ---
Mulligrain Multigrnin
Multigrain Ch.1p:11i (2 J ·, Multig1~1i11
r. Chapati (2) + Cliapati (2) +
Clrnpati (2) + Red Masoor Moo!]g Dhuli Blm;~ Masnor Ch.ipati (2) ·•·
snya c;lll1 11ks ,,·~~ i
1
Panccr Veg Dal (200 gm) Dal (200 gm) Dal (200 gm)
I
Dinner (200 gm)+ +V..:g dalin + \! cg onh .,. ,· •.~ Irnh 1 khid 1di 120(1 1!inl I
~ani ('1111 t! lll) ., Sabi ( I !ill
(200 gm)+ (21Hlgm) ·I- !
l I SOgm)S.ilaJ Sah1cl Sa l. id S;: b l! ( lllll Qlll )
( IOOgm) ._':'::! _'·'
I ( 1~11) ;,11_!}_ __ __ ·- .! :1_111 g ill)_ ,· ·- -
- -- --- l - - - - -----, c-~

r~:•st Dinne r
Tunlll.:ril.: Milk
Milk(IS (lmll
·1urni-:ri<.: /\Ii i~
(1 511 11111
\ l ili-. 1 I ~11
111 1)
·1t;I 11,, ·1 ·1,· \.; i I"
( I .'I! ; .; ! )

r Energy
required
( 1511 mil

2000k..:al
1._ -- - - - -

/dny
Protein
80gm
required/day
Ludoos, Panjiri, Harira, etc. after 1 month minimum .
❖ Small and frequent meals
❖ Plenty of water
❖ 45 mins walk / day
❖ Note- A follow up after a week is uctvised to re;:v isc the cli el ch.irt.

Shikh;:i Si111 '. l1

(Ex ec u t iv e- N u t ri t ioni,;I )

Co 11t. No. ·t-9 1 Y'i ;l262C lOl

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