Breast milk will be your baby’s only food during the initial months after birth. Breastfeeding is intricately linked to your own health and nutrition. If you are nursing, or about to give birth, here is what you should include in your diet:

Protein: Ensure that your diet contains adequate amount of protein. Non-vegetarians can meet their requirement by including chicken or fish in one meal daily; keep portions limited to two to three medium sized pieces of either. Use a healthy cooking style, such as steaming or roasting, instead of frying.

For vegetarians, the ideal option for protein is a combination of cereals and pulses. Khichdi (which includes both dal and rice), idlis, dosas, uttapams and muthias are good options. Adding grated carrots, beetroot, cabbage and coriander sprigs will make the dishes more appetizing and also boost your fiber intake.

Omega 3 fatty acids: These are basic building materials for cells in the brain. Eating foods rich in these will raise the levels of their content in your milk, and thus contribute to your baby’s development and intelligence.

Fish such as tuna and sardines are the main sources of omega 3 fatty acids. However, since many fish may also contain high levels of mercury, it is important to choose with care. Vegetarians can get omega 3 fatty acids from nuts and seeds that are rich in these components. Two to three walnuts eaten daily will meet your requirement. Roasted flaxseeds or alsi eaten after meals (as mouth freshener), or powdered and added to salads, curd or buttermilk will also do the trick.