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Happy Tummy Expert

1 year ago

Dear Alankrita Saraf

Weight gain during pregnancy and breastfeeding is a natural process. During breastfeeding a healthy balanced diet is important to meet the lactating mother’s nutritional requirements, sustain enough milk production for the growth and development of the infant, and avoid any unhealthy weight loss.

It is recommended to consume approximately 2350 kcal with 63g (for 0-6 months of lactation) and 59g (for 6-12 months of lactation) of protein per day

Do consult your lactation expert and health care professional for specific plan for sustainable weight loss.

Here are few guidelines for healthy balanced diet that can be considered:
-Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
-Begin your day with a well-balanced breakfast as it is an important meal of the day.
-Avoid skipping meals. Consume small frequent meals, with healthy snacking options.
-Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
- Galactogogues or lactogogue increase the prolactin secretion which in turn increase milk production. Consume foods like garlic, milk, almonds, Green leafy vegetables as they stimulate the production and Secretion of Breast milk.
-Gut microbiota helps regulate metabolism and energy balance, consume banana, garlic, yogurt, buttermilk etc., which are good sources of probiotics and prebiotics to maintain healthy gut.
-Try to consume more of Whole grains and Multigrain foods as they are a good source of fiber.
-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
-Have your last meal at least 2-3 hours before sleep time.
-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
-Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
-Try and follow a good sleep regimen in terms of both quantity and Quality.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment.

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.
Wishing you a great day ahead.

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