As a nursing mother, you become a milk-making machine 24 hours every day. There is not even a single moment in a day that your body is not actively making milk for your four- month-old-baby. Many nursing mothers report that they feel hungry always. The hunger comes from the number of calories that the body uses to make each ounce of milk. Hence, fueling your body with nutrient-dense food is essential. It helps to replenish the body with everything it requires for the same.
We are going to discuss the food items that you must eat if you are having a four-month-old baby. These breastfeeding Superfoods have been used for centuries across the globe to nourish nursing mothers. These superfoods contain a nutrient-rich mix of healthy vitamins, minerals, fats, antioxidants as well as phytonutrients that are ideal for nursing mothers having a four-month-old baby.
Let’s discuss the list of food items you must eat if you are having a four-month-old baby.
Mushrooms:
Mushrooms are not considered as a lactogenic food item. But, certain types of mushrooms are an excellent source of the polysaccharide beta-glucan. This polysaccharide beta-glucan is an excellent lactogenic agent. It is responsible for the galactagogue properties of both oats and barley. As oats and barley have proven property of lactogenic power. So the other foods high in beta-glucans such as mushrooms would have similar lactogenic effects.
Doctors report that those women who increase their intake of beta-glucan rich food items such as barley, oats, yeast, and certain types of mushrooms, seaweed and algae have seen an increase in the production of milk. The varieties of mushrooms such as shiitake, shimeji, maitake, reishi and oyster mushroom have the highest beta-glucan contents.
Green leafy vegetables:
A mother’s first line of defense against low milk supply is the consumption of vegetables. The more you consume green leafy vegetables, the more it will give benefit to you and your four-month-old baby. You must make sure that you establish healthy eating habits for you and your four-month-old baby’s health.
Green leafy vegetables include phytoestrogens. They show a positive effect on the production of milk. Many mothers misunderstand that consuming green leafy vegetables like cabbage or broccoli will increase fussiness as well as gassiness in their four-month-old baby. But, it is not at all true. The carbohydrate portion of these green leafy vegetables, which can cause gas, cannot transfer into breast milk.
Avocado:
Avocado is a nutritional powerhouse for breastfeeding mothers. A common complaint about breastfeeding mothers is that they feel starving, and they do not get time to prepare and eat meals. In such a case, Avocado is the best option available for you because they contain 80 percent fat. Also, avocados help to give a feeling of fullness. In addition to this, Avocados provide your body with heart-healthy fats. Avocados also contain folate, potassium, vitamin C, vitamin K, vitamin E, and vitamin B
Nuts:
Another powerhouse of nutrition is nuts. Nuts are high in essential minerals like calcium, zinc, iron, vitamin B and vitamin K. Nuts are a healthy source of some vital proteins and fatty acids. Nuts are considered as lactogenic foods beyond their nutritional makeup in the world.
There is little clinical proof to substantiate the use of nuts as a galactagogue. Nuts have been used in traditional ayurvedic medicine for generations. Almonds are widely used as lactogenic food items across the globe.
As we discuss the food item that you must eat for your four-old-month baby and your health. Let us now know about the things that you should avoid if you are having a four-month-old baby. So, there is no compromise in having a proper diet plan to keep your and baby’s health is a good condition
Fish:
Fish is known for a good source of omega-3 fatty acids and proteins. It is okay if you eat fish in moderation during nursing. A particular type of fish like king mackerel and swordfish include very high levels of mercury. The mercury can enter into your breast milk and can harm your four-month-old baby. It is advisable to eat not more than four ounces of fish twice a week.
Garlic:
Your breast milk will take on the flavor of the food you eat. Studies demonstrate that babies enjoy a wide range of flavors. Garlic is one flavor that babies generally do not enjoy. So, when next time if your baby is refusing the breast it is because you must have eaten garlic. It is the taste that is turning your four-month-old baby off. So, be careful and say no to garlic.
Gassy foods:
Gassy food items are those that cause gas with you like Brussels sprouts, beans and cauliflower. It can cause problems in your four-month-old baby. It can cause bloating, burping and passing gas in your four-month-old baby if you eat these food items. So, make sure that you avoid gassy foods altogether.
Now, let us discuss some lifestyle changes and healthy tips for you:
Stick to a well-balanced diet:
Eating healthy helps you to keep up the fast pace of motherhood. It provides you with a good quality of breast milk for your four-month-old baby.
Take some exercise:
Gentle exercise aid in lifting your mood, get you back into a good shape and increase your energy levels. According to the experts, it is advisable to aim at least thirty minutes of moderate-intensity exercise such as swimming or walking every day. You can keep a simple routine and then build up gradually.
Exercise tone up your tummy muscles and pelvic floor after pregnancy. It will help you in recovering after giving birth to your baby.
Let us discuss a simple diet chart that you can follow that includes:
| Day | Breakfast | Lunch | Dinner |
| Day 1 | Upma with green tea | Vegetable, roti, and curry | Soup and salad |
| Day 2 | Poha with ginger tea | Mix vegetables, roti, and rice with Avocado | Mushroom curry, roti, and rice |
| Day 3 | Scrambled eggs with cinnamon tea | Mix dals, rice and roti | Fried rice, roti, and vegetable |
| Day 4 | Oatmeal with milk | Egg curry with roti | Soup with vegetable pulao |
| Day 5 | Dry fruit smoothie | Spinach curry with dal, roti, and rice | Roti, cottage cheese curry and rice |
| Day 6 | Slices of fruits with milk | Vegetable with roti and yogurt | Beetroot and carrot rice and soup |
| Day 7 | Spinach smoothie | Chicken curry, roti, and rice | Soup, vegetable curry, roti and dal |