Nutrition and Diet for Lactating Mothers: Pathiya Samayal Recipes
Lactating mothers require a diet that supports their physical and mental strength, ensuring both they and their babies remain healthy. Indian traditional recipes, known as Pathiya Samayal, are particularly beneficial in restoring energy and promoting overall health during lactation. These recipes emphasize balanced nourishment, including plenty of vegetables and fruits, as recommended by doctors or family elders.
General Dietary Guidelines:
Balanced Meals:
- Focus on meals that offer all-round nourishment for both the mother and baby.
- Include a variety of vegetables and fruits.
Eating Schedule:
- Eat at proper times, preferably when the baby is asleep.
- Have an early and light dinner, ideally by 7.00 pm, to prevent indigestion.
Digestive Aids:
- After meals, consuming betel leaves can aid digestion and reduce the heaviness of the food.
- Avoid fried pappads and appalams to maintain clear skin and control weight; opt for roasted or microwaved alternatives instead.
Lentil Choices:
- Prefer moong dal over thuvar dal to prevent digestive issues.
Temperature of Foods:
- Consume drinks at room temperature rather than hot or cold.
Spices:
- Use black pepper instead of green or red chillies for flavoring dishes.
Key Ingredients for Lactating Mothers:
- Cumin (Jeera): Rich in calcium and iron, aids milk secretion.
- Fenugreek (Methi/Vendayam): Promotes constant milk flow.
- Fennel (Saunf): Aids digestion and prevents colic in both mother and baby.
- Dried Ginger (Sukku): Facilitates easy digestion.
- Garlic: Enhances digestion and prevents colic.
Foods to Be Cautious About:
- Chocolates, Coffee, Pineapple Juice: May cause colic in some babies, but this varies individually. Mothers should observe and decide what foods to avoid based on their baby's reaction.
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