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    Lactation Diet Chart

    Uploaded by

    Bidyut

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    © All Rights Reserved
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    Lactation Diet Chart

    Uploaded by

    Bidyut
    15 views3 pages

    Original Title

    Lactation diet chart

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    Copyright:

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    15 views3 pages

    Lactation Diet Chart

    Uploaded by

    Bidyut

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    LACTATION DIET

    TIMINGS MENU MEASURES


    7AM • MILK + ONE FISTFUL MAKHANA 200ml

    OR

    • THIN PORRIDGES (SAGO /OATS / RAGI)

    8.30AM -9AM • RAGI IDLY OR MIX VEG IDLY / RAGI DOSA / RAGI ROTI / MULTI 4 NOS

    GRAIN ROTI
    1 CUP
    WITH VEG SAMBHAR OR DAL
    1 CUP
    & CHUTNEY ( TOMATO, ONION , GARLIC ,)

    OR
    2 CUP
    • VEGETABLE SEMIYA WITH PANEER OR DHAL CHUTNEY( 1 cup)

    OR 2NOS
    • BROWN BREAD PANEER VEG SANDWICH
    1.5 CUP
    OR

    • VEGETABLE (OATS OR BROKEN WHEAT) UPMA WITH CURD OR 1


    BOILED EGG

    11.00-11.30AM • FRUIT BOWL or ANY MID EVENING SNACK


    1-2PM • RICE OR 1.5CUP
    • CHAPATHI/ MULTIGRAIN ROTI OR 3NOS
    • RICE (1/4 CUP)AND CHAPATHI – (2NOS) WITH
    • CHICKEN /FISH GRAVY OR DHAL OR RAJMA OR SAMBHAR & 1 CUP
    • SALAD & 1 CUP
    • GREEN LEAFY SABJI & 1 CUP
    • CURD 1CUP

    4-5 PM • AVALAKKI POHA&ROASTED CHANNA WITH VEGETABLES OR 1 CUP EACH


    • PANEER SANDWICH OR
    • GREEN PEAS CHAT OR
    • SUNDAL OR
    • BESAN KA CHEELA WITH VEGETABLES OR 1NOS
    • MAKHANA ROASTED CHANNA CHAT WITH VEGETABLES OR
    • FRUIT BOWL ( IF NOT HAD IN THE MORNING )
    8PM – 9PM • SAME AS LUNCH (ANY OTHER SABJI IS ALSO FINE FOR NIGHT)
    10.30PM • MILK / BUTTERMILK 200ML

    GUIDELINES:
    1. Cereals: Choose a variety like whole wheat, wheat bread, multigrain bread, ragi, or any millets over
    the week. (1 roti – 25gms /1 cup of rice – 200gms of cooked weight)
    2. Pulses: Include a wide variety like lentils, dhals, green gram, horse gram, soy beans, black eyed beans
    and dhals. ANY ONE protein source with 3 meals daily.
    3. EGG : One DAILY .
    4. Chicken/ fish – 80-100gms (twice –thrice a week ) . (Prefer skinless chicken )(Choose fish from
    anchovies/salmon/sardine/rohu/catla/tilapia and avoid high mercury fishes like shark mackrel tuna
    swordfish).
    5. Fruits: Eat 2 whole fruits everyday. [total 200gms one citrus and non citurs] Choose any seasonal fruit.
    6. Dry fruits and nuts: a small fistful daily [15-20grams] Walnuts daily 3, flax seeds 1-2 tsp or chia seeds
    1-2 tsp (soak them for 4-5 hours)for Omega-3 needs. + any other unsalted nuts or dryfruits.(1-2)
    7. Vegetables: Include 2 cups each with lunch and dinner. Green leafy vegetables: everyday. Gourd family
    vegetables for better milk production
    8. Milk and milk products: Choose skim or tonned milk for preparation .Curds daily one cup for good
    probiotic effect .Include 500ml everyday milk and curd. 1 cup.
    9. Oil: 3-4 tsp of oil every day . Change your cooking oil every month or use a combination from gingelly
    oil, rice bran, groundnut ,soybean , mustard along with extra virgin oil . (Do not mix oils )
    10. Jaggery /Honey : 2-3 tsp per day
    11. Drink at least 3- 4 litres of water everyday
    12. Raw salads: Include for at least one meal a day
    13. Consume small frequent meals and no fasting.

    AVOID/ LIMIT
    • Coconut and Groundnut and cashewnut in excess
    • Deep fried foods like bajji, vada, bondas, namkeen, khakra, sev
    • Sweets, chocolate, ice cream, , payasam, halwa, burfi in excess
    • Salty foods like pickle, papads, processed foods, salty snacks, MSG , salted nuts.
    • Extra spicy food with excess of green chillies and red chilles.
    • Maida based foods like cookies, white bread, naan, kulcha, parota, roomali roti
    • Pastries, Doughnuts, Baked goods
    • Fats like vanaspati (hydrogenated fat), re used oils
    • Rich gravies like paneer butter masalas, butter chicken, malai kofta., kebabs.
    • Limit eating out . Sodas, Canned Juices,

    Healthy beverage options (1 glass – 200ml)


    • Fresh lime juice
    • Coconut Water
    • Home-made soups
    • Buttermilk
    • Boiled/ cooled ajwain /jeera / saunf water

    Galactagogues : Galactagogues are substances that aid the initiation and maintenance of milk supply at a
    level which meets the needs of the baby. Some of the food are : Garlic , ginger , fennel , fenugreek , cumin
    seeds , milk and milk products , shepu leaves , gourd family vegetables.

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