Breastfeeding a baby takes no longer than thirty minutes, and yet, at times it can feel more tiring than a 9-5 job. You are constantly sore and aching, waking up at odd hours of the night because your baby is craving a late-night snack or the constant struggle of not having enough breast milk drains a mother of all her energy.

But guess what? Not all pains are meant to be endured silently. We can’t help rid your baby of late-night snack cravings but what we can help with is your dietary requirements to make sure the next time your baby latches on to a nipple, both of you are content and relieved.
Breastfeeding is an important step, not just for the baby’s growth but also for the baby and mother to develop a bond. What you eat will directly affect your baby. So, here’s the basics of breastfeeding nutrition at a glance:

• Diet for lactating mothers should include an additional 330 to 400 calories per day — you will absolutely need all the energy and nutrition you can get!
• Avoid caffeinated drinks as far as possible- the caffeine in your coffee is strong enough to keep up your baby at night too!
• Avoid alcohol for obvious reasons – it can cause your baby brain damage and stunt their physical growth.
• Lactating mothers should be watchful of their baby’s reactions to the foods they are consuming. Just like a fully- grown adult, your little human too can develop allergic reactions to certain foods. Keep track of what you’re having, if your baby develops rashes, diarrhea, vomiting and irritation, these are the foods to avoid while breastfeeding.

Some superfoods you need in your diet:

• Beans and legumes such as soybeans, kidney beans, chick peas and green peas.
• Nuts and seeds will help fulfill your needs of protein, fiber, vitamins, minerals, antioxidants and healthy monounsaturated and polyunsaturated fats.
• Complex carbohydrates in wholegrains such as breads, rice, pasta, and oatmeal keep you full and away from junk food.
• Leafy greens such as fenugreek leaves, spinach, spring onion, etc. are rich in vitamins A, C, E and K as well as fiber, antioxidants and minerals including calcium. They are low in calories, too so munch on them all day long!
• Eat yogurt with your salads or mix it with rice for a quick no-fuss snack.
• Diet for lactating mother should ideally also include chicken, meat and eggs.

Maintain a proper diet so there’s no need to look for specialized foods to increase breast milk, simply focus on making healthier choices and you shall reap the rewards!