During lactation these wonder foods helps you in improving your milk secretion and also improves the quality of milk. So including these foods in your daily diet can really make your lactation process easy.

1. Top 10 Foods for LactatingTop 10 Foods for Lactating
MothersMothers

2. Unique RelationUnique Relation
•Breastfeeding is a unique way to bond with your baby and
give the best nutrition possible.
•To maintain an adequate milk supply and help your baby
grow you should have a variety of nutrient rich foods to
ensure good nutrition.

3. 1)Milk1)Milk
•Breastfeeding moms should include more of dairy products in
daily life.
•Milk and milk products are the best sources of calcium which
helps baby’s bones develop.
•Have at least 3 servings of dairy products everyday.

4. 2)Cereals & Millets2)Cereals & Millets
•After long sleepless nights cereals(wheat,rice) and millets
(bajra,jowar)Serves as the best sources of energy for new
moms.
• Bajra especially increases the production of milk and also
healthy for both mom and child as it contains lots of nutrients,
magnesium, iron, potassium, phosphorous.

5. 3)Fruits and leafy greens3)Fruits and leafy greens
•Fruits and vegetables definitely must for nursing moms.
•Fruits are filled up with vitamin and minerals which are helpful
for baby’s development.
•Leafy greens are the best sources of Calcium, iron,heart
healthy antioxidants.

6. 4)Eggs4)Eggs
•Egg yolk is one of the few natural sources of vitamin D, as
essential nutrient to keep moms bones strong and also help
baby’s bones grow.
•Eggs are versatile way to meet proteins needs too.

7. 5)Fish5)Fish
•Fish is high Omega-3 fatty acids which are important
for baby’s growth and development.

8. 6)Oranges6)Oranges
•Oranges are a great food to boost energy of new moms.
•Nursing moms need more of Vitamin C and Calcium fortified
foods.
•Sip on some citrus foods that are excellent breast feeding
foods.

9. 7)Fenugreek Seeds & Cumin7)Fenugreek Seeds & Cumin
•Fenugreek supply benefit as it is an excellent galactogogue for
induced lactation.
•Cumin seeds contain lots of nutrients and very useful for
increasing milk production as well as digestive system
•Powdered form of both fenugreek and cumin to be taken
together each half spoon along with water or milk thrice a
day.

10. 8)Berries8)Berries
•Berries are full of essential antioxidants, Phytonutrients and
fibers. These foods also help to regulate mom and baby’s
bowel movements post birth.
•Aim for at least half cup of berries daily and try adding them
to breakfast, cereals and salads.

11. 9)Nuts9)Nuts
•Nuts & seeds are jammed with healthy polysaturated and
mono saturated fats essential for baby’s brain development.
•Nuts are excellent sources of proteins, fibre, Vitamins,
antioxidants.
•Have a quarter cup daily.

12. 10)Yoghurt10)Yoghurt
•Yoghurt is best source of Calcium and protein to keep
baby healthy.
•It also keeps gastro-intestinal health of both mom and
baby.

13. Happy Motherhood!Happy Motherhood!

14. Just for Hearts offersJust for Hearts offers
ONLINE SERVICESONLINE SERVICES
 Health ForumHealth Forum
 Ask a DoctorAsk a Doctor
 Ask a SpecialistAsk a Specialist
 Ask a DietitianAsk a Dietitian
 Online Diet PlansOnline Diet Plans
 Telephonic DietTelephonic Diet
ONSITE SERVICESONSITE SERVICES
 Health TalkHealth Talk
 Personalized Diet PlanPersonalized Diet Plan
 Corporate WellnessCorporate Wellness
 Cardiology ConsultationCardiology Consultation
 Preventive Health CheckPreventive Health Check
UpsUps
www.justforhearts.org
Follow us on:
Helpline No. 09266802992