Foods for Diet-Conscious Nursing Moms

Breastfeeding is a boon not only for the little ones who get maximum nutrition from their momma's milk, but also for the mother who establishes a life-long bond with her tot during those nursing sessions. Many new moms fear not losing the oodles of weight they put on during their pampered pregnancies. Keeping up with the extra nourishment they need to feed their babies, lactating moms lookout for ways to balance out the nourishment and calories.Also, breastfeeding makes you ravenous and you just give into anything that is edible.

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Ms. Priti Seth, Nutritionist & Cosmetologist, Pachouli- Spa & Wellness, New Delhi says, "Post Pregnancy weight loss depends on your body, your food choices, your activity level, and your metabolism."

Over and above all the factors that surround the birth of a baby, it is important for mothers to eat healthy, nutritional and a well-balanced diet. So for those diet-conscious moms who are nursing their little ones we list top 10 low-calorie, nutrition-rich foods that will serve both purposes well.

Legumes: Ms. Seth says ¡°Iron-rich beans, particularly dark-coloured ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians.¡±
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Ms. Neelanjana Singh, Ch. Clinical Nutritionist, PSRI Hospital, New Delhi says, ¡°Black gram daal has a good amount of protein, carbohydrates and fats that are essential while the red lentils are enriched with protein and have an essential mineral named phosphorous which is helpful and hot gram (chana) is rich in soluble and insoluble fibers and protein.¡±
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They¡¯re also a budget-friendly source of high quality, non-animal protein. Eat legumes for lunch in the form of different types of daals spiced with some tadka to satiate your taste buds without increasing your calorie count.

Fruits: ¡°Breastfeeding moms should be sure to get two or more servings of a whole fruit or fruit juice each day. Blueberries are an excellent choice to help you meet your nutritional needs,¡± says Ms Seth. Berries are filled with vitamins and minerals, and they also give you a healthy dose of carbohydrates to keep your energy levels high with minimum calorie intake. Other fruits like apples, bananas, oranges and even grapes are nutrient-dense and beneficial.
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Consume at least one fruit in the day. Try to squeeze in a mid morning snack at around 11AM when you can munch on some fresh, juicy produce.

Brown Rice: You might be tempted to cut back on carbs to help lose the baby weight but experts advice you against it. ¡°Losing weight too quickly may cause you to make less milk and leave you feeling sluggish. Include healthy, whole-grain carbs like brown rice in your diet to keep your energy levels up,¡± advices Ms Seth. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.
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You can substitute your normal white rice with the healthy brown version at meal times or fix up a one-bowl brown rice meal to keep you off hunger pangs.

Whole-Wheat Bread: Ms. Seth says, ¡°Folic acid is crucial to your baby's development in the early stages of pregnancy.¡± But its importance doesn't end there. ¡°Folic acid is an important nutrient in your breast milk that your baby needs for good health, and it's vital for you to eat enough for your own well-being too. Enriched whole-grain breads and pastas are fortified with it, and also give you a healthy dose of fiber and iron,¡± she advises.
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Toast two slices of whole wheat bread and layer it with peanut butter (which is also a healthy choice) for breakfast or make a whole wheat bread sandwich with veggies for a mid day snack and it will surely up your energy without adding to the calories.

Leafy Greens: ¡°Leafy green veggies like spinach and broccoli are filled with vitamin A, which is good for you and your baby. The benefits don¡¯t stop there. They're a good non-dairy source of calcium and contain vitamin C and iron,¡± says Ms Seth.
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Green veggies are also filled with heart-healthy antioxidants and are low in calories.
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So add leafy greens to your dishes whenever possible. Or make a colourful salad for a light and nourishing snack.

Whole-Grain Cereal: After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. ¡°Many cold cereals are fortified with essential vitamins and nutrients to help you meet your daily needs,¡± adds Ms Seth.
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Whip up a healthy, hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.