After delivery, it is vital to pay as much attention to your diet as you did during pregnancy. Including staples in your diet such as grains, millets, etc. is important to aid in the recovery of your body after child birthing. So millets are very important for post-delivery and Breastfeeding Mothers.
Foxtail Millet or Bajra has a unique taste, and the starch content and protein is a highly beneficial addition to the diet. Millets need less water and can be stored for a long period of time and constitute a healthy meal. Gluten-free millets support immunity and keep away diseases. Finger Millet or Ragi helps with increasing lactation which is necessary for both the nursing mother and baby.
In This Article
- Importance of Millets For Post-Delivery and Breastfeeding Mothers
- Nutritional Components in Millets Beneficial For Postpartum Moms
- Tips For Incorporating Millets Into Post-Delivery Meal Plans
- Recommended Millet-Based Snacks For Energy And Nourishment
- FAQ’s
Importance of Millets For Post-Delivery and Breastfeeding Mothers
Millets provide energy and protein to rebuild and repair muscles and tissues. Millets are a great source of calcium, iron, and magnesium. It is a superfood to regain your strength after delivery and increase the supply of breast milk. Millets are nutritious and safe for Lactating mothers. They can be consumed in various forms and are a healthy replacement for rice or wheat.
Millets support Post-Delivery and Breastfeeding in many ways.
1. Nutrients
Essential Nutrients like iron, calcium, magnesium, and vitamins are abundantly present in millets. Millets help replenish nutrients and support general wellness.
2. Dietary Fiber
Dietary fiber in millets helps with digestion and prevents the most common problem after childbirth, which is constipation. The fiber present enhances blood sugar levels creating a feeling of fullness. This in turn assists in the management of weight after delivery.
[Read : Postpartum Constipation]
3. Lactation
Millet varieties have properties that help increase breast milk production.
4. Gluten-Free
By nature, millets are gluten-free, which is suitable for those with gluten sensitivities.
5. Energy Booster
Carbohydrates in millets provide energy boosters that help nursing mothers battle against fatigue and maintain good energy levels throughout the day.
Nutritional Components in Millets Beneficial For Postpartum Moms
Postpartum moms can enhance their breast-feeding and recover energy levels with the inclusion of millets in their diet. Do not forget to combine millets with various other nutrient-rich foods to maintain a diverse and balanced diet. Millets contain many nutritional components extremely beneficial for postpartum moms.
a. Iron
It helps replenish iron stores that might have been reduced during pregnancy and childbirth. Iron helps support the production of red blood cells and arrests iron deficiency anemia.
b. Calcium
Millets are an excellent source of calcium, a vital nutrient for breastfeeding mothers. Adding millets to their diet ensures that the mothers’ body doesn’t fall short of calcium. Calcium deficiency can lead to weaker bones and increase the risk of fractures.
c. Magnesium
Magnesium helps improve muscle strength, nerve function, and bone health. A millet diet ensures proper magnesium supply to the body instead of having to rely on supplements.
d. Complex Carbohydrates
Millets are choc-o-bloc with complex carbs that provide sustained energy which helps overcome fatigue and supports total postpartum recovery.
e. Fiber
Constipation is a common problem that most women face post-delivery. Millets are a rich source of dietary fiber which supports good digestion and prevents constipation.
f. B Vitamins
These vitamins play a key role in energy metabolism, red blood cell production, and nervous system function all of which support the health of the mother and the breastfeeding baby as well.
[Read : Vitamin C For Breastfeeding Mothers]
g. Antioxidants
Millets reduce inflammation, support the immune system, and act as a shield against certain diseases keeping the mother safe and healthy during the post-partum recovery period.
Tips For Incorporating Millets Into Post-Delivery Meal Plans
Thanks to nutritionists and traditional homemakers, millets are at the dining table in many a household. If you have not tried Millet yet, begin by gradually introducing it in small portions to get used to Millet meals. Your post-delivery meal plan should consist of essential nutrients inclusive of proteins, vitamins, healthy fats, and carbohydrates. Millet breakfast serves as a healthy and filling meal and a great start to your day.
Here are some tips to incorporate millets into post-delivery meal plans
1. Include a Variety of Millets in Your Diet
Millets are of multiple varieties like pearl millet or bajra, foxtail millet, finger millet or ragi, and little millet. Choose one to bring a diverse taste to your diet, for each millet has a unique taste and benefit.
2. Incorporate Millets as a Breakfast or Snack Dish
A traditional porridge that is easy to digest is a wonderful meal for new mothers. Honey, jaggery, and spices like cardamom and cinnamon can be added to enhance the taste and nutritional value. Millets can be cooked with vegetables or lentils for khichidi. Dosas and idlis can be made from millet batter.
3. Include Millet Soups For Added Nutrition
Add millet in the cooked form to your soups to increase nutritional value and keep you hydrated, something that is very important when you are breastfeeding.
4. Enjoy Millet Deserts
Healthy doesn’t always mean bland. Millets are extremely versatile and can be made into enjoyable deserts such as puddings and sweet porridges.
5. Incorporate Millets into Your Meals
Millet pulaos with the addition of vegetables or chicken make a complete meal and provide a very good source of nutrition.
Recommended Millet-Based Snacks For Energy And Nourishment
Millet-based snacks provide the demanding energy and nourishment that new mothers need every day. For maximum benefit try to obtain organic or whole grain millets. Remember to talk with your doctor or a registered dietician for advice on incorporating millets into your diet.
A few recommended millet-based snacks for new mothers can include
1. Millet Crackers
Homemade crackers can be made with millet flour, and various spices as a quick and healthy snack. It goes well with a healthy dip.
2. Porridge Bars
porridge bars can be cooked with mashed dates, nuts, and bananas. These bars make a tasty snack that you will enjoy your break with.
3. Muffins
Millet flour combined with grated carrots or apples with a dollop of honey or maple syrup and baked as a muffin is a splendid snack and treat.
4. Granola
Enjoy baked millet flakes, oats, nuts, and sweeteners of your choice with a topping of yogurt or milk as a breakfast meal or snack.
Incorporating millets into the daily diet helps meet the nutritional needs of breastfeeding and recovering mothers. Millets are a wholesome and healthy option for new mothers. They contain vitamins, minerals and fiber which support energy levels and overall nourishment during post-delivery recovery and lactation.
[Read : Healthy Diet For Breastfeeding Mothers]
FAQ’s
1. Can Millet Help With Post-partum Weight Management?
Millet alone cannot guarantee weight loss or weight management. Incorporating it in your daily diet is a helpful addition to a healthy lifestyle which can help you work towards weight management.
2. Which Millet Varieties Are Most Beneficial For Post-Delivery Moms?
Pearl millet, finger millet, foxtail millet, barnyard millet, and little millet are most beneficial for post-delivery moms.
Read Also: Oatmeal For Breastfeeding Mothers – Does it Increase Breast Milk Supply?
