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It is mandatory for the mother to consume food that will benefit her physical health and give her enough energy to combat post-pregnancy pressures. Pixabay

For women who have recently become mothers, a healthy and nutritious diet is essential to boost lactation, just as much as its essential for a newborn to get its share of required nutrition. This makes it mandatory for the mother to consume food that will benefit her physical health and give her enough energy to combat post-pregnancy pressures, especially with the pandemic disrupting our daily lives.

This World Breastfeeding Week, Rohit Shelatkar, VP at Meyer Vitabiotics and Fitness and Nutrition Expert shares ten essential nutrients tips for new mothers :


Calcium:

Babies need to develop their bone structure, and calcium is the best aid for that. It plays a crucial role in development of the new born baby’s teeth, and thus needs to be included in the diet for lactating mothers. Milk, cheese, yogurt, tofu and nuts are some of the foods that are rich in calcium and must be consumed. Calcium is vital for lactating mothers as they lose up to 15 percent of their own body calcium and about 3-5 percent of their bone mass while nursing their baby.

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Inclusion of protein is crucial because it serves as the tissue’s building blocks and fosters growth. Pixabay

Protein:

Inclusion of protein is crucial because it serves as the tissue’s building blocks and fosters growth. The new-born baby needs these nutrients and so the new mother must incorporate eggs, lean meat, fish, peanut butter and beans to her diet.

Omega 3:

A crucial source of Docosahexaenoic Acid (DHA), Omega 3 fatty acids offer a host of benefits including aiding the development of the baby’s eyes and brain, reducing risk of chronic diseases, decreasing effects of ADHD, and more. The best source for Omega 3 fatty acids is fish like salmon and trout and alternatively, for vegetarian mothers, flaxseed, soy, walnuts and pumpkin seeds are good sources for Omega 3.

Probiotics:

Probiotics are �good’ bacteria that helps fight �bad’ bacteria that cause infections. This is important for the new born, as during this time their immune system is still weak. Yogurt, paneer, green peas, kimchi, pickles, idli and buttermilk are excellent sources of probiotics that should be incorporated during meal time.


Iron aids in the development of the brain and blood cells for the baby and should be a part of the new mother’s diet. Pixabay

Iron:

Iron aids in the development of the brain and blood cells for the baby and should be a part of the new mother’s diet. Lentils, beans, tofu, spinach and cashews are natural sources of iron and must be incorporated into their meal plan. Iron is also an essential nutrient for new mothers because there is loss of blood during the delivery, followed by tiredness and long nights with the infant and iron consumption helps cope with that.

Moderating caffeine intake:

After nine months of avoiding caffeine, new mothers can finally enjoy a cup of coffee again, but in moderation, as excess intake of caffeine can leak into the mother’s breast milk and reach the baby’s system.

Consider Supplements:

It is recommended to consume a daily vitamin B-12 supplement. Vitamin B-12 is found mostly in animal products, so it’s difficult to get enough in vegetarian diets. Additionally, Vitamin D supplements help absorb calcium and phosphorus. New mothers should consider adding these to their daily diet.


It is perfectly fine to perform physical activity for new mothers while breastfeeding and that won’t affect the baby’s growth or milk supply. Pixabay

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Be Moderately Active:

It is perfectly fine to perform physical activity for new mothers while breastfeeding and that won’t affect the baby’s growth or milk supply. Moderate intensity activities like brisk walking or riding a bike on a level surface about three or four times a week can help reduce stress levels, improve energy levels and build bone strength.

Avoiding empty calories:

The first few days after delivery are very hectic, and it is extremely tempting for the new mother to turn to comfort food or junk food. These types of food contain a number of empty calories that can affect insulin levels in the body which can lead to obesity.

Avoid Smoking or Drinking Alcohol:

This is a big ‘no’ for breast-feeding mothers as the harmful toxins transfer to the baby via the milk. Additionally, it is important not to use any medication that is not approved by the doctor. (IANS)


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Books that you can read in 2022.

Reading allows you to gain a deeper understanding of the world around you, stimulating your creativity and keeping your mind engaged.

A list of new releases published by Aleph:

What the Heck Do I Do With My Life?: How to Flourish in Our Turbulent Times

Many causes, including technology, climate change, demographics, and inequality, will cause our planet to change more in this century than in all of human history. Extreme change is offering unparalleled opportunities for individuals, companies, and society, as well as a 'adaptive challenge.' Those who can adapt to a fast-paced, complex, dynamic, and unpredictably changing world will prosper. Those who are unable to do so will suffer immensely.

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What the Heck Do I Do With My Life? is a book on figuring out what you want to do with your life. Ravi Venkatesan argues that effective adaptation in the twenty-first century necessitates a "paradigm shift," a new attitude, new talents, and new techniques. Ravi also considers how, rather than drifting along like a piece of driftwood, we will need to live life more consciously, making deliberate decisions about who we are, what we do, and how we live.

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On the night of August 7, 2021, a billion Indians' long-held desire came true as Neeraj Chopra won gold in the javelin in the Tokyo Olympics 2020. The wait, on the other hand, had been extremely long. In reality, this is India's first individual gold medal in athletics since the modern Olympic Games began. The entire country showered him with affection when he did it in his signature flair and smile. The media went crazy, and the youth discovered a new source of inspiration. People flocked to get their photos taken with him, and businesses discovered a new wonder-ambassador. Neeraj Chopra: I'm Neeraj Chopra, and I'm From Panipat to the Podium begins in a small village in Panipat and tells the story of his formative years, which were marked by restricted resources and opportunities. It takes readers through his journey to Panchkula and then to the national camp in his quest to conquer the world.

My Cricket Hero: XII Indians on their XII favourite Cricketers

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It's A Wonderful World: A Memoir

His book is a provocative read that makes us wish we had a life like his. Khalid Ansari's life has been an exciting and purposeful journey in service to his fellow human beings, beginning with his birth in Mumbai's impoverished Madanpura to a father who began his life as an orphan and a mother from a poor household. Ansari has attempted to depict some highlights of a splendored life that he has been lucky to experience, catching stars while chasing rainbows in this 'donkey's tale'. It's been la vie en rose for him, from founding newspapers and magazines to representing his country at the United Nations, accompanying dignitaries on state visits, covering cricket Test matches, nine Olympics, Commonwealth and Asian Games, travelling the world, and being awarded the Padma Shri award. The author has worked hard to keep this narrative from devolving into a 'I-did-this-did-that' pat-on-the-back, shabash!' By 'spicing' it up with dollops of frothy stories and self-critical bon mots, he has attempted a discourse on the meaning of life, the 'right path,' and the like, even as he has attempted a discourse on the purpose of life, the 'right route,' and the like.

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