Brief Answer:
DIET EXPLAINED.
Detailed Answer:
Hello
Thanks for writing to us with your health concern.
Most mothers gain weight during
pregnancy, and struggle to lose that weight.
Let me answer your questions one by one -
1. Is the ' weakness ' perceived or real ? The
stress due to sleepless nights and taking care of an infant can result in the mother feeling tired all day. Does she actually need to increase her diet ? What is her weight and height and
hemoglobin levels ?
2. She should be taking daily calcium, vitamin D and
iron supplements for atleast 3 months after childbirth. Not taking this an result in weakness
3. A vegetarian diet also can provide all nutrition if it is planned carefully, only vegetarians have to be extra careful about including proper amount of protein in the diet which non vegetarians obtain easily.
Following are the foods to be included in her diet =
1. Oats - make oat porridge or daliya. Enhance the nutritional value with raisins, almonds, bananas, walnuts, dates etc. It reduces
constipation and provides energy. 1 - 2 servings per day.
2. Lots of dal / pulses - Make sure to flavour the preparations with ginger, turmeric, ajwain , garlic as all these spices provide immunity and energy. 3 - 4 helpings per day, each of 100 gms.
3. Make sure to have plenty of green vegetables - palak, methi, bathua, leek, lettuce, broccoli, lotus stem, green beans. Atleast 500 gm of fresh green leafy vegetables.
4. Atleast 2 - 3 generous helpings of dairy products - either tofu, paneer, cheese, cottage cheese, curd, yoghurt.
5. 3 glasses of skimmed milk per day.
6. Concentrate on increasing intake of protein - if possible, 2 eggs a day, or 3 servings of paneer / tofu, dals, pulses, beans such as rajma, fava beans etc.
7. She can take protein powder such as Mothers Horlicks 3 tablespoons in a glass of milk daily.
Also mild exercise in the form of
yoga / walking can be started.
Ask her to have small frequent 5 - 6 meals per day instead of 2 big meals.
Have a heavy fulfilling breakfast.
Take lots of fluids - water, coconut water, lime juice, kanji, buttermilk as it helps to enhance
lactation.
All the best
Please feel free to discuss further