The Ultimate Guide to Lactation Foods and Recipes

It is impossible to overestimate the significance of a balanced diet during lactation because it is essential to the health and growth of both the mother and her child. The quantity and quality of breast milk a breastfeeding woman makes, which supplies vital nutrients for the baby's growth, immunity, and cognitive development, is directly influenced by her dietary consumption. The mother's energy levels are supported by an adequate calorie intake and various nutrient-rich foods. This also helps with postpartum recovery and prevents nutritional shortages. A nutrient-rich diet also contributes to the mother's overall and bone health. Lactating women can give their children the best start in life by prioritizing good nutrition while taking care of their physical and emotional needs.

Galactagogues and essential nutrients have a dual role in the diets of nursing mothers, promoting both optimal breastfeeding results and maternal health. Galactagogues are substances known to increase breast milk production, helping meet the growing infant's nutritional needs. These organic substances, frequently present in foods like fenugreek, fennel, and oats, contribute to raising prolactin levels, the hormone responsible for milk production. Lactating moms may increase their milk production by eating more galactagogues, guaranteeing a steady supply of nutrient-rich breast milk to feed their infants.

Simultaneously, maintaining a diet rich in crucial nutrients is necessary. Protein, vitamins, and minerals are essential nutrients that help to promote both mother and child's general health. While vitamins and minerals like calcium, iron, and vitamin D help maintain healthy bones, energy levels, and immune systems, protein supports the building blocks of breast milk. Omega-3 fatty acids support the growth and development of the developing baby brain. When galactagogues are consumed along with a nutrient-rich diet, nursing moms can encourage optimal milk production while giving their children a solid nutritional foundation essential for growth, development, and general well-being. Here are a few recipes to support lactation and maintain good health.

RECIPES

Beverage: Ragi Makhana Smoothie

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INGREDIENT 

• 2 cups ragi flour
• 1.5 cup oat milk  
• ½ cup makhana roasted
• ½ apple
• 3-4 dates pitted
• 6-7 almonds soaked
• 1 tablespoon flaxseeds
• ¼ teaspoon cardamom powder

METHOD 

• Dry roast makhana. Let it cool
• Dry roast ragi flour in a pan, add water and cook. When it becomes thick, switch off the gas stove. Let it cool
• Blend makhana. Now add ragi flour thick batter, all the ingredients and milk
• Add a few almonds and pistachios to it.  

Vital Nutrients – Iron, calcium, omega 3, Vitamin E, Magnesium & Fiber

Galactogogues- Ragi, Makhana, Oats Milk  

Nutrient Benefits – Research suggests that consuming ragi during lactation can have numerous benefits for both the mother and the baby. Firstly, ragi is rich in calcium, which is essential for the development of strong bones and teeth in both the mother and the baby. Additionally, ragi contains iron, which helps in preventing anaemia, a common condition among lactating women. Moreover, ragi is an excellent source of dietary fiber, which aids in digestion and can help prevent constipation, a common issue during lactation.

Snack: Panjeeri Energy Bars

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INGREDIENT 

• Whole wheat Flour – 2 cups  
• Semolina – 1 cup  
• Goond – 100 g  
• Dry Coconut – 20 g  
• Dates – 6-8
• Honey- 1 tbsp
• Makhana – 1 cup  
• Pistachio – 12-15
• Melon seeds – 2 tbsp
• Almonds – 12-15
• Walnuts- 12-15
• Cashew nuts - 12-15
• Raisins- 12-15
• Ginger powder – 1 tsp  
• Cardamom – ½ tsp  
• Ghee – 4 tbsp.

METHOD 

1. Soak the de-seed dates in hot water for 2-3 hours.
2. Heat ghee in a pan. Once hot, fry the goond, take it out, then fry makhana for 7-8 minutes until lightly brown. Similarly, fry all the dry nuts, and raisins one by one on medium heat until puffed and brown. Remove from heat and let it cool.
3. If goond and dry nuts have cooled, transfer the puffed-up goond and a handful of toasted almonds, cashews, walnuts, and pistachios to a grinder until coarsely ground. Set it aside.
4. Take a pan, add suji to a pan and dry roast for 7-8 minutes. Once you see the colour changing to light brown, remove it from the heat. Heat the ghee in a pan and add wheat flour. Cook on a medium-low flame for 15-20 minutes, stirring continuously until the atta turns golden and its aroma fills the room. Add roasted suji and mix until combined.
5. In an above mixture, add dates paste, toasted dry fruits, phool makhana, goond and dry fruit powder, cardamom powder and ginger powder. Add honey and mix well so that all the ingredients are combined.
6. Grease the butter paper with a little ghee, set the mixture on to the paper. Flatten the surface and give it a square shape. Sprinkle melon seeds and dry coconut over it.
7. Let it cool for a while, then cut it into small bars and store it in the air-tight container.

Vital Nutrients – Potassium Magnesium, iron, Vitamin A, Vitamin E, phosphorus and omega 3 Fatty Acids

Galactogogues Used – Goond, Ginger paste, Dates, Almonds, melon seeds, walnuts, cashew nuts, pistachio, Raisins.  

Nutrient Benefits – Galactogogues are substances that have been shown to enhance milk production and flow. One such group of galactogogues includes nuts, gond, semolina, and whole wheat flour. Research has indicated that these galactogogues can have beneficial effects on lactation, promoting increased milk production and quality.

Main course: Methi Flaxseeds Oats Chapati

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INGREDIENT 

• Methi Leaves – 1 cup methi leaves  
• Methi seeds powder – 1 tsp  
• Oats flour – 1 cup  
• Whole wheat flour – 1 cup  
• Garlic – 2-3 cloves  
• Flaxseeds powder – 1 tsp  
• Salt – to taste  
• Turmeric- a pinch  
• Red chili powder – to taste  
• Ghee – 3 tsp  

METHOD 

1. Wash the methi leaves and garlic and make a smooth paste out of it
2. Roast the Flaxseeds and grind them to powder. Keep it aside and let it cool.
3. In a bowl mix together, oats atta, whole wheat atta, and methi leaves paste.
4. Add salt, turmeric, methi seeds powder, chilli powder, roasted flaxseeds powder and 2 tsp ghee
5. Begin to knead, adding water gradually to make a soft, pliable, non-sticky dough.
6. Once the dough is ready, divide it into small balls.
7. Roll the chapati and cook on non-stick pan using ghee.
8. Serve Hot.

Vital Nutrients – Folic acid, Vitamin A, Vitamin B6, Vitamin E and omega 3 Fatty Acids.  

Galactogogues Used – Methi Seeds, Flaxseeds  

Nutrient Benefits – The nutritional benefits of flaxseeds and oats during lactation are substantial. Flaxseeds are particularly noteworthy due to their high content of α-linolenic fatty acid, a type of omega-3 fatty acid. Omega-3 fatty acids are important for the development of the baby's brain and nervous system. Oats, on the other hand, are a good source of carbohydrates, fiber, and protein.  

Dessert: Oats Dry Fruit Ladoo

INGREDIENT 

• 1 cup oats  
• 1 tbsp flaxseeds
• 1tbsp halim seeds
• 1 tbsp. almonds powder
• 1 tbsp sesame seeds
• Chopped jaggery
• ½ tsp elaichi powder  
• 2 tbsp cow’s milk  

METHOD 

1. Dry roast all the ingredients in a pan
2. Coarsely grind all the ingredients into fine powder.  
3. Heat a pan or kadai. Now add jaggery. Melt it.  
4. Pour the melted jaggery in one mixing bowl. Add the roasted and grinded nuts powder.
5. Mix them and make a ladoo out of it.
6. Shape the mixture into small balls like ladoo.

Vital Nutrients – Iron, calcium, omega 3, Vitamin E, Niacin, Folic acid  

Galactogogues- Halim Seeds, Sesame Seeds

Nutrient Benefits – Sesame seeds are nutritional powerhouses used for centuries to support lactation. Their mix of minerals, healthy fats, and plant compounds may help boost your milk supply. Garden cress seeds, also known as halim or aliv, are tiny seeds packed with nutrients that can help boost your milk supply. These seeds are high in iron, folate, vitamins C and E, and omega-3 fatty acids, all essential for nursing mothers.

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• Book an appointment with Ms. Shruti Balapure for Nutrition advices and Diet plans.
• Book an appointment with Ms. Jagriti Barar for Nutrition advices and Diet plans.
• Book an appointment with Ms. Dhara Mavani for Nutrition advices and Diet plans.
• Book an appointment with Ms. Shruti Keluskar for Nutrition advices and Diet plans.

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