Diet essentials of lactating mothers

World Breastfeeding Week 1 - 7 August.
Diet essentials of lactating mothers

During lactation make sure you get enough nutrients, not just more calories. It can make a difference in the quality of your breast milk and affect how quickly your body rebounds from childbirth.

•Plenty of beverages like soups, milk, juices,water
•Fresh fruits
•Milk and milk products
•Eggs/paneer/chicken/fish
•Dry fruits
•Vegetables which are easy to digest and are not strongly flavored
•Salads; can be grated to make them easy to digest and not strain the stitches by adding to bulk.
•Eat more of whole grains and cereals
•Breast Milk Producers- Methi seeds, Fennel seeds, Ajwain, til seeds, ginger powder-saunth.

Breastfeeding benefits

 Breastfeeding benefits

Breastfeeding benefits all sectors of society economically, ecologically and socially.

Breastfeeding is unique - it causes no pollution and is the best example of how humanity can sustain itself through provision of the first and most complete food for human life.

Breastmilk is ready to use at the right temperature, does not need to be sterilized and causes no pollution.

Breastfeeding is a mother's gift to herself, her baby and the earth.

World Breastfeeding Week 1 - 7 August

World Breastfeeding Week 1 - 7 August

         Celebrated in more than 170 countries worldwide.

This year's World Breastfeeding Week (WBW) theme, 'BREASTFEEDING SUPPORT: CLOSE TO MOTHERS', highlights Breastfeeding Peer Counselling. Even when mothers are able to get off to a good start, all too often in the weeks or months after delivery there is a sharp decline in breastfeeding rates, and practices, particularly exclusive breastfeeding.

As societies change, however, in particular with urbanization, support for mothers from a wider circle is needed, whether it is provided by family or  trained health workers, lactation consultants, community leaders, or from friends who are also mothers, and/or from fathers/partners.

"The key to best breastfeeding practices is continued day-to-day support for the breastfeeding mother within her home and community."

Breastfeeding is one of the most natural and beneficial acts a mother can do for her child. Dramatic health benefits have been proven to pass from mother to child through breastmilk. From antibodies which protect an infant at birth...to the exclusive nutrients in mother's milk which have been shown to prevent a number of childhood diseases...the benefits are incalculable.

“Breastfeeding is so important to a baby’s health it provides infants with the most complete nutrition possible and has the optimal mix of nutrients and antibodies necessary for them to thrive.”

DHA in pregnancy and lactation

DHA in pregnancy and lactation

Most rapid brain growth occurs during the last 3 months of fetal life-with the infant’s brain tripling in size by the first birthday. The researchers believe that supplementing pregnant mothers with DHA may benefit brain and retinal development in their offspring particularly if born prematurely. Docosahexaenoic acid (commonly known as DHA) is an omega-3 essential fatty acid.

They point out that supplementing from mid-pregnancy to the 34th week is perfectly safe.
After birth, from 1 to 8 months of age, DHA continues to accumulate at a slower rate in the baby’s body. After about 2 years of age brain DHA practically reaches adult levels.

Since breastfeeding is the only source of nourishment for the newborn for the first 6 months of life, it is important to ensure that the breastfeeding mother has adequate stores of DHA as well. In another study, supplementation of infant formula with DHA during the first weeks of infancy was found to improve the mental function.

Major food sources of DHA
Fishes such as salmon, tuna, sardines and mackerel; fish oil supplements, nuts, seeds, oils like soyabean oil, rapeseed oil, linseed oil, flaxseed oil, eggs and marine algae are rich in DHA.However, excessive cooking of these foods may destroy DHA.
DHA is available as a supplement in two common forms:
• Fish oil capsules, which contain both DHA and EPA
• DHA from algae, which contains no EPA

Pregnancy Nutrition

 Pregnancy Nutrition

“Oh, you are expecting! Then you must eat for two!”This is a normal reaction from people when they hear of someone's joyous news of a baby in the offing.

A pregnant mother must take a balanced diet which means some or other thing from the entire food group.

A pregnant woman need 300 Kcal extra calories, 15gm extra protein, 600mg extra calcium and 8 mg extra iron. Though iron and calcium supplement is already given to pregnant women  but meeting these demands from diet is of equal importance.

Some Important pointers
As there may be a feeling of nausea, a pregnant woman cannot have a full meal at one time, so it is necessary to go for frequent light meals.

Add quality protein, calcium, riboflavin and host of other nutrients by incorporating good amounts of milk, curds,  paneer, dals, sprouts, dry fruits.

If you are a non-vegetarian, you can have egg/fish/lean chicken (twice a week).

Incorporate 3 bowls of vegetables a day, preferably one as a green leafy vegetable and a variety of other seasonal vegetables. Make a bowl of salad a part of your daily meal.

For fruits, opt for one starchy (banana,chickoo), one citrus, and one coloured / seasonal fruit.

Use wholegrain cereals like ragi flour, bajri, jowar, thalipeeth, and corn.

 ENJOY YOUR PREGNANCY

Pregnancy and Weight Gain

 Pregnancy  and Weight Gain

Pregnant  woman always wonder what they should eat & what not, whether she will gain too much weight, how will she lose…and many more such issues.

The amount of weight you should gain during pregnancy depends on your pre-pregnancy weight. The emphasis is on  a gradual and consistent pattern in weight gain. Total weight gain is around 12kgs

1st Trimester  2-3kgs may lose weight if Nausea & Vomitting

2nd & 3rd trimester 1-2kg/mth

However, not everyone follows this pattern. For example, if you are underweight at the start of the pregnancy you can afford to put on more than the average amount, or if you are overweight at the start of your pregnancy your weight gain may need to be is less than average.

• The best way to start a pregnancy is to be at a healthy weight.

• Gaining a healthy amount of weight, based on your weight before pregnancy, will help you have a more comfortable pregnancy and delivery.

• Gaining too little weight will make it hard for the baby to grow properly. Gaining too much makes it more likely that you will have a longer labor and more difficult delivery. It also makes it harder to return to normal weight after the baby is born.

• Remember, this is not the time to lose weight.

• Nutritional counseling will help

You may be worried at the thought of whether you can lose the additional weight after your baby is born.

Remember this: It took nine months to put it on; it will take that long, or more, to take it off sensibly. Healthy eating habits, plenty of physical activity and breastfeeding will all help.

Importance of nutrition in pregnancy

Importance of nutrition in pregnancy

Nutrition prior to, during, and immediately following pregnancy is more important than at any other time in life.  There is a definite relationship between a baby’s development during pregnancy and his/her lifelong health and the quality of the mother’s diet during pregnancy.

• Meet increased nutrient demands
• Provide needed energy
• Prevent or minimize common pregnancy related problems
• Reduce risk of birth defects
• Supply needed nutrients for baby’s growth
• Ensure healthy birth weightMaintain a healthy weight

Pregnancy Awareness Week - Nutrition in Pregnancy

Pregnancy Awareness Week

 10^th feb 2013 to 16^th feb 2013

Pregnancy Awareness Week is dedicated to strengthening pregnancy education and stress important issues that promote healthy pregnancy and safe motherhood.

Pregnancy is a wonderful phase in every woman's life. Diet during pregnancy requires special attention.

The increased needs during pregnancy are graded and scientifically programmed ensuring that a mother gains a definite amount of weight (fat gain) during pregnancy such that it serves as a 'reserve' to last for the period of lactation when she has to support breast feeding for her baby

Vital nutrients for a pregnant women

B complex: Pulses, nuts, til seeds, whole grain cereals, green leafy vegetables, animal foods, milk and milk products.

Vitamin C: Amla, guava, capsicum, cabbage, lettuce, citrus fruits, green leafy vegetables.

Folic acid: Greens (spinach, mint,), pulses (chana, urad, chawli, soyabean), til seeds, egg, and liver.

Iron: Sheep liver, mutton, greens (cauliflower greens, chaulai, methi etc.), pulses, whole grain cereals, nuts and oil seeds.

Zinc: Til seeds, groundnuts, almonds, walnut, fish, cheese, egg, whole grain cereals.

Selenium: Fish, chicken, egg, oatmeal, wholegrain cereals.

Have Healthy Pregnancy