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    Dietary Guidelines For A Healthy Postnatal Diet

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    Akhila Basu
    This document provides dietary guidelines and recommendations for a healthy postnatal diet for breastfeeding mothers. It emphasizes eating a balanced diet with small frequent meals focusing on fruits, vegetables, whole grains, dairy, lean proteins and healthy fats. A sample meal plan is provided totaling around 2200 calories per day. The guidelines stress the importance of breastfeeding exclusively for 6 months and maintaining physical activity for weight loss in a gradual manner. Common breastfeeding myths are debunked and the role of a nutritious diet in supporting breast milk production and quality is highlighted.

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    Dietary Guidelines For A Healthy Postnatal Diet

    Uploaded by

    Akhila Basu
    403 views4 pages
    This document provides dietary guidelines and recommendations for a healthy postnatal diet for breastfeeding mothers. It emphasizes eating a balanced diet with small frequent meals focusing on fruits, vegetables, whole grains, dairy, lean proteins and healthy fats. A sample meal plan is provided totaling around 2200 calories per day. The guidelines stress the importance of breastfeeding exclusively for 6 months and maintaining physical activity for weight loss in a gradual manner. Common breastfeeding myths are debunked and the role of a nutritious diet in supporting breast milk production and quality is highlighted.

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    This document provides dietary guidelines and recommendations for a healthy postnatal diet for breastfeeding mothers. It emphasizes eating a balanced diet with small frequent meals focusing on fruits, vegetables, whole grains, dairy, lean proteins and healthy fats. A sample meal plan is provided totaling around 2200 calories per day. The guidelines stress the importance of breastfeeding exclusively for 6 months and maintaining physical activity for weight loss in a gradual manner. Common breastfeeding myths are debunked and the role of a nutritious diet in supporting breast milk production and quality is highlighted.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    403 views4 pages

    Dietary Guidelines For A Healthy Postnatal Diet

    Uploaded by

    Akhila Basu
    This document provides dietary guidelines and recommendations for a healthy postnatal diet for breastfeeding mothers. It emphasizes eating a balanced diet with small frequent meals focusing on fruits, vegetables, whole grains, dairy, lean proteins and healthy fats. A sample meal plan is provided totaling around 2200 calories per day. The guidelines stress the importance of breastfeeding exclusively for 6 months and maintaining physical activity for weight loss in a gradual manner. Common breastfeeding myths are debunked and the role of a nutritious diet in supporting breast milk production and quality is highlighted.

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    © All Rights Reserved
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    of 4

    DIETARY GUIDELINES

    FOR A HEALTHY
    POSTNATAL DIET

    A Healthy Plate for a Breastfeeding Mother!

    Units of FERNANDEZ FOUNDATION


    Breastfeeding diet
    “Your breastfeeding diet” should focus on retaining the nutrient stores as it has an influence
    on the quality and quantity of breast milk.
    Nutritional requirements are maximum during lactation than at any other age in a woman’s
    life. Hence, the diet should be wisely chosen and balanced.
    It is important to gradually lose weight, gained during pregnancy. Use a combination of
    healthy balanced diet and moderate physical activity to do so.

    Dietary guidelines
    1. Eat small meals frequently, preferably every three hours.
    2. At every meal, fill half your plate with a variety of colourful fruits and/or vegetables.
    3. Make at least half the grains you eat whole-grains, such as whole-wheat rotis, brown
    rice, whole grain cereal or meal items from jowar, bajra, oats or corn.
    4. Intake of toned milk and milk products (up to 500 ml) every day is recommended for
    calcium requirement.
    5. Add at least one serving of dark green leafy vegetables and a serving of fresh
    vegetable salad every day. Do not cut and wash or soak fruits and vegetables until
    you are ready to eat them.
    6. Take good quality protein foods like eggs, fish, and chicken. Vegetarians can opt for
    soya nuggets, tofu, paneer and low-fat cheese. Prefer whole grams or beans like
    chana, rajma, peas, moong, lobia at least one serving a day.
    7. Use oil in moderation. Prefer cooking oils such as groundnut oil / ricebran oil / soya
    bean oil.
    8. Include nuts, oil seeds and dry fruits in limited quantities every day. Almonds, walnuts,
    pistachios, flaxseeds and dried fruits such as dates, figs, prunes, raisins are some of
    the options.
    9. Fluids: Ensure optimal fluid intake every day. Apart from safe drinking water, fresh
    soups, buttermilk, and coconut water, are the healthier options.
    10. Avoid replacing meals with snack foods.
    Foods to be limited:
    • Beverages like tea, coffee bind dietary iron and make it unavailable. Hence they
    should be avoided before, during or soon after a meal.
    • Pickles, heavily salted foods like chips, pappads as they inhibit iron, calcium
    absorption.
    • Foods that are high in sugar and oil like sweets, soft drinks, chocolates, ghee
    and baked items.
    Ensure exclusive breastfeeding for 6 months:
    • Initial milk (colostrum) is produced in small quantities, but is sufficient for the
    baby. This is followed by transition milk and then by mature milk.
    • Ensure that one breast is completely emptied before offering the other during
    each feeding session, as the initial (fore) milk satisfies the baby’s thirst and the
    later (hind) milk satisfies the baby’s hunger.
    • Size of the baby’s stomach: Day 1: is 5-7 ml (size of a cherry), Day 3: 22-27 ml
    (size of a walnut), 1 week: 45-60 ml (size of an apricot), 1 month: 80-150 ml
    (size of a large egg)
    • Milk supply is helped by frequent breastfeeds including night feeds, being relaxed
    and skin to skin contact.
    • A balanced diet is the best way to improve the quality of milk.
    • Mothers who exclusively breastfeed for at least 6 months may return to pre-
    pregnancy weight more easily than mothers who do not breastfeed.
    Physical activity:
    Exercise regularly and be physically active. Include 45 to 60 minutes per day of
    exercise in short spans.

    Sample diet plan for postnatal women* (2200 Kcal approx)


    Early morning: Milk – 1 cup / tea / coffee
    Breakfast: Idly (3) / Pessarattu (2) / Veg upma (11/2 cup) +chutney (2 tbsp) + 1 cup
    sambar OR Chapatti (2) + vegetable curry OR Whole grain breakfast cereal (40g) with
    milk (200ml) + Egg (1) / Paneer (30g)
    Mid-morning: Soya milk / Ragi malt 150ml + Fruits (1 cup)
    Lunch: Vegetable salad (1 cup) + phulka (2) + Brown rice (1/2 cups) + Non veg
    Proteins - Lean meat or Chicken (50 grams) / Veg Proteins - meal maker / Paneer (30
    grams) + green leafy vegetables (1 cup) + other vegetables (1 cup) + curd / (yoghurt)
    – 100 ml
    3.00 pm: Fruit (1) + Soya milk (150 ml) / Milk (150ml) / buttermilk – 200 ml
    Evening: Oats (2 tbsp) / Ragi malt (2 tbsp) + Boiled Sprouts (1/2 cup)
    7.00 pm: Veg. soup (1 bowl)
    Dinner: Phulkas / bajra roti / jowar roti (80g flour) + green leafy vegetables (1 cup)
    + other vegetables (1 cup) + Non veg Proteins - Minced meat / fish (50 grams) / Veg
    Proteins - Soya granules (1/2 cup) / Dal (1/2 cup) + Curd (100 ml)
    Bed-time: Milk (1 cup) + Nuts (8 - 10 nos.)
    Note: 1 cup = 200ml. Use 30g of fats or oil and < 5g salt during preparation of meal
    per day.

    BALANCED DIET – 2200kcal approx

    CEREALS AND MILLETS (GRAINS)


    Make at least half your grains whole.
    Choose 100% whole grains. 10 portions (1 portion = 30 gms)

    MILK AND MILK PRODUCTS (DAIRY)


    Get your calcium-rich foods. Select fat-free or
    3% milk. 500ml/day. 5 portions (1 portion = 100 ml)

    PROTEIN FOODS
    FRUITS Go lean with protein. Fish, pulses,
    Prefer fresh cut fruits rather than juices. beans and lean meat and poultry are
    2 portions (1 portion = 100 gms) great sources.
    4 portions (1 portion = 30 gms)

    VEGETABLES 4 portions (1 portion = 100 gms)


    Vegetables and green leafy vegetables: 3 portions ×
    100 gms. Roots and Tubers: 1 portion × 100gms

    FATS / OIL AND SUGAR


    Limit use of this food group: Oil 6 portions (1 portion = 5 gms)
    Sugar: 4 portions (1 portion = 5 gms)

    BREASTFEEDING MYTHS & FACTS


    MYTHS FACTS
    Jaundice in the newborn baby is due to
    Jaundice in babies is unrelated to mother’s diet.
    certain items in the mother’s diet.
    Eating more bread and milk will increase A balanced diet should be eaten to improve milk
    milk production. quality.
    Fruits and vegetables contain important vitamins
    Fruits and vegetables should be avoided.
    and minerals.
    Baby needs extra water in hot season in first Breast milk is rich in water, so breastfed babies do
    six months of life. not need additional water.
    They are good sources of protein; especially for
    Whole grams and dal should be avoided.
    vegetarians.

    Review after 6 weeks. For a detailed nutrition counseling and prescription by


    our team of nutritionists, call +91 40 40222397 for an appointment.
    For any queries, please e-mail us at [email protected]

    FH/PIL/ClinNut&Diet/GuidelinePostNatDiet/086/Ver7/Aug2019

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