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The path of motherhood highlights the importance of nutrition for both the mother and her child, as the physical and emotional challenges of nursing and caregiving necessitate a well-rounded diet. It is vital for breastfeeding mothers to prioritize their nutritional requirements to maintain an active and vibrant daily routine, instead of succumbing to fatigue and resting throughout the day.

This period presents an excellent opportunity for new mothers to incorporate seasonal fruits and traditional meals into their diet. Rakshita Mehra, a Clinical Nutritionist with Cloudnine Group of Hospitals in Noida, explained in an interview that by consuming a balanced diet rich in essential vitamins, minerals, high-quality protein, omega-3 fatty acids, and complex carbohydrates, mothers can sustain their energy, recover post-delivery, and produce nutrient-rich milk that is crucial for their children's growth and development. A nutritious diet also assists new mothers in managing stress and hormonal changes, which play an essential role in mental health and overall wellness.

Here are some recommended foods for lactating mothers to enjoy this season:

Green leafy vegetables: The arrival of winter brings an abundance of nutritious green vegetables such as spinach, mustard greens, fenugreek leaves, mint, and bathua. Traditional dishes like Methi Thepla, Carrot Methi, Sarson ka Saag, Palak Paneer, Dal Palak, and Bathua Cheela and raita are commonly prepared during this season. These greens are excellent sources of vitamins and minerals, including beta-carotene, vitamins A, K, and C, which promote healthy development in babies. They also provide essential minerals like calcium, sodium, magnesium, potassium, zinc, and iron that support lactation. Furthermore, these greens are rich in dietary fiber, which helps first-time mothers feel fuller for longer periods.

Nuts and oilseeds: When a new baby arrives, many mother-in-laws prepare boxes filled with laddoos and panjiri. These traditional treats often include a variety of nuts such as cashews, walnuts, almonds, pistachios, pumpkin seeds, chia seeds, and sesame seeds. Rich in omega-3 fatty acids and high in vitamin E, magnesium, and selenium, these nuts significantly enhance the quality of breast milk. Cultural galactagogues like goond laddoo, gajak, chikki, til laddoo, and halwa are typically prepared for nursing mothers to ensure they receive optimal nutrition for their babies.

Adequate hydration: Since milk largely consists of water, it is essential for new mothers to stay well-hydrated to replace any fluids lost. This will not only facilitate smooth milk production but also help eliminate toxins from the mother’s body and prevent constipation. Hydration options include plain water, lentil soups, fennel tea, ginger tea, ajwain water, cumin water, chicken broth, and coconut water.