Breast milk is the most important and nutritious meal for babies, right from when they are born till when they are 6 months old. Whether gotten via the baby suckling on your breasts or milking via breast pumps, the end result is all that matters.
However, it is important to note that how nutritious your breast milk depends on what you eat as a nursing mother. On that note, we have provided you with a few valuable meals guaranteeing you produce highly nutritious breast milk for your baby. They include:
1. Banana
This is one of the most popular meals for nursing mothers. It is also commonly found in Thailand, making it a great nutrition choice. It is rich in calcium, protein, iron, phosphorus, vitamin C, and beta-carotene.
Recommended menu: Kaeng Lieng, Yum Hua Plee, served as a side dish with Pad Thai.
2. Ginger
This is another very popular herb in Thailand. It contains calcium, vitamin A, and vitamin B. Ginger has many benefits, some of which are it helps cure a cold, flatulence, and indigestion, and helps nursing mothers produce nutritious breast milk.
Recommended menu: Hot Ginger Juice, Ginger Porridge, Stir-Fried Chicken with Ginger, Stir-Fried Pork with Ginger
3. Thai Basil
Thai Basil is a popular vegetable for cooking various dishes. Basil leaves are rich in iron, calcium, and phosphorus and contain high fiber. Thai basil herbs are known to help nursing mothers produce nutritious milk.
Recommended menu: Stir-fried basil with meat, stir-fried celery, etc.
4. Pumpkin
Pumpkins can be made into both savory and sweet dishes. They are rich in beta-carotene, phosphorus, and vitamin A. New mothers don’t have to worry too much about creating a menu with pumpkin as the main ingredient, as there are several dishes to pick from.
Recommended menu: Pumpkin Soup, Pumpkin Stir-Fried with Egg, Kaeng Liang, Steamed Pumpkin, and Pumpkin Loaf Curry.
5. Chinese chives
This is a favorite green leafy vegetable and is easy to buy. They are rich in iron, phosphorus, carbohydrates, vitamin C, and beta-carotene.
Recommended menu: Stir-fried chives with liver Stir Fried Chinese Chives with Mushrooms, Stir Fried Chinese Chives with Pork Steamed or fried chives
6. Basil leaves
These are distinct from Thai basil. However, they are also quite nutritious and effective as they are rich in iron, vitamin B, vitamin C, and calcium. They also help strengthen bones and teeth and are a great choice for nursing mothers.
Recommended menu: Basil leaves as an ingredient in these dishes: Kaeng Liang, wild curry, and Khanom Jeen.
In addition to the breast milk nourishing foods mentioned above, zucchini, pepper, papaya, cloves, jujube, and gourds are great choices for nursing mothers. Nursing mothers should see this as an amazing guide to what great ingredients and meals could help them produce nourishing breast milk. However, like everything else, mothers must be careful and check in with their doctors if they react adversely to any of the ingredients and dishes mentioned above.
How to Cultivate a Great Eating Habit as a Nursing mother.
1. Eat a Balanced Diet
Ensure to eat all 5 classes of food in the right amount. This guarantees that your body is well fed all required nutrients.
2. Eat home-cooked meals
You should try to cook or buy homemade meals. Avoid processed foods due to their high sodium contents and preservatives that may affect the baby.
3. Drink enough water
A great way to increase your water intake is by periodically sipping the whole day.
4. Eat high-fat fish 2-3 times a week
Your homemade food (especially vegetables) should be cooked for a reasonable amount of time. If cooked for too long, these vegetables will lose their nutrients. To make stir fry meals, you should use canola or soybean oil in small quantities. Cooking by boiling, steaming, baking, and stewing is best for new mothers.
