To produce this much amount of the milk the body of the women requires 500 calories extra each day. Thus, women requires a good nutritional diet which can not only fulfill her own requirement but also produce milk in good quantity to feed the baby.

Basic Milk Content:
The basic content of milk consists of:

• Water which is 89.97grams.
• Carbohydrates which is 7.4grams.
• Fat which is 4.2 grams
• Protein which is 1.3 grams
• Calories which is 70.

Calories In Breast Milk:

Normally the breast milk has 20 calories in its one ounce. But if the baby is smaller than the age and requires some extra calories then it has to be prepared externally by using few formulas which are available.

Diet For Increasing Calories In The Breast Milk:

• Intake of water must be in abundance. This will increase the fluid content in the body.
• Calorie intake must also be increased. If you take 2500 normally it can be increased up to 2800 each day.
• Proteins must be taken in large quantity. Intake must be like 1Gram of protein for each pound of your weight each day.
• Intake of calories must be equally distributed in the five meals through out the day.
• Snacks can include low fat dairy products or a fruit.
• Intake of tobacco, alcohol, caffeine all must be strictly avoided.
• Medications must be taken but only at the doctor’s prescription.

Necessary ingredients that must be included in best diet of women:

• Soybeans: Soybeans that are rich in ‘Phytoestrogen’ are very nutritious and have low cholesterol. They are must included food. Tofu is great source of soya protein. It can be used with ricotta cheese and pulse to prepare a high protein diet.
• Iron laden food: Iron is very necessary for women especially pregnant ladies and those in their middle age. It is better to have iron in food rather taking them in pills. Red meats, dark poultry, lentils etc. are all rich sources of iron.
• Calcium: Most important ingredients which women need. Calcium is that ingredient which women require in abundance. Deficiency of this one can leads to arthritis in older age. So, diary products like milk, curd, butter etc. are very essential for them. Other products like broccoli powder are also rich source of calcium that can be used.
• Fishes And Poultry Products: Fishes are rich source of proteins & vitamins. So, they must be included in best diet plan. Salomon is one such fish which has rich content of proteins, vitamins, calcium, iron, zinc, magnesium etc. similarly, poultry products are also have high nutritive value.
• Green Vegetables: These are necessary for every one and women also need them in huge quantity. Vegetables are rich source of vitamins that are greatly required by women.
• Juicy Fruits: Fruits are also rich source of vitamins and proteins. Fruits like apple, orange have high nutrient value. So, a seasonal each day will complete you diet.

Diet for Irregular Periods

Diet for irregular periods is listed as under:

• Bamboo Leaves for Irregular Periods: It is suggested that the emmanagouge property of bamboo leaves can stimulate and promote menstrual flow. This can help in restoring normal menstrual cycle. In addition, the leaves of bamboo can also relieve pain during menstruation. The leaves can be taken as decoction.
• Dill for Irregular Periods: It is suggested that dill can stimulate delayed menstrual cycles to start on time. This can help in restoring menstrual cycle, thereby treating irregular periods.
• Omega-3 Fatty Acids Rich Food for Irregular Periods: Food rich in Omega-3 fatty acid can help in promoting menstrual flow. This can restore abnormal menstrual cycle, thereby treating irregular periods. One might get Omega-3 fatty acids from flax seed oil, salmon, mackerel, herrings, etc.
• Aloe Vera to Treat Irregular Periods: Experts believe that, as a female tonic, the emmanagouge property of aloe vera can regulate menstruation. This may help in treating irregular periods. One might drink aloe vera juice regularly.
• Avoid Food That Cause Constipation: During the last week of menstrual cycle, you may avoid intake of food that can cause constipation. These may include fried foods, sour foods, protein rich pulses, etc.
• Drink Plenty of Water: Experts recommend drinking at least 8 full glasses of water every day. Water can help in flushing out toxins from the body, thereby keeping the whole system clean. This can have positive effect on menstrual cycle.

Apart from balanced diet, regular exercise can help in keeping stress level down. This can have positive effect on irregular period.

It is observed that simply to reduce the excess pregnancy weight many women switch to various diet plans. This is not a healthy practice and you need to give time to your body to recover from the exertion of labor and child birth. You need to wait for at least 1 ½ months before you start cutting down your calorie count.

It is essential that you plan your post pregnancy diet plan wisely as your diet might affect your milk supply. Keep in mind that as a breastfeeding mother you require 400-500 extra calories. Hence your post partum foods need to be selected wisely. Listed below are few diet tips which will help you in slashing down those extra pounds in a healthy manner:

• First and foremost restrict high-calorie foods. Instead of consuming fried foods, full cream milk and other calorie laden foods, switch to healthier foods like fruits, raw vegetables, etc.
• It is better to opt for high fiber foods, low fat foods but energizing foods.
• It is also necessary to keep an eye on what you drink after pregnancy. Even health drinks contain lots of calories. For sweetening your juice instead of sugar you can opt for honey, a natural sweetener.
• For mid meal snacks it is better to opt for fresh fruit salads or raw vegetables rather than going for fried or fast food.
• Instead of completely relying on diet for weight loss after pregnancy, try to follow an exercise routine. Daily exercising will aid in effective weight loss.
• Make sure that your post pregnancy weight loss diet plan includes all the essential dietary nutrients like minerals, vitamins, proteins, carbohydrates, etc.
• It is advisable to avoid yo-yo of fad diet plans as it is not good for your health as well as your new born.

Lastly before following any diet plan for reducing post pregnancy weight it is advisable to consult your doctor or dietician. Remember that you need to be patient and consistent in your efforts.

The main reason for complications during teenage pregnancy is that the body is still under growing phase. Apart from malnutrition, inappropriate weight gain and improper prenatal care are other factors which are responsible for teenage pregnancy complications. To avoid pregnancy related complications pregnant teenager must take special care of their diet.

Listed below are few dietary suggestions for a pregnant teenager:

• First and foremost teenagers need to change their dietary habits. It is observed that teenager’s diet mostly includes fast foods, soft drinks and other nutritionally unbalanced foods.
• Changing to a balanced and nutritious diet plan is essential for a pregnant teenager. Healthy pregnancy diet plan ensures healthy baby and healthy after delivery life.
• A healthy teenage pregnancy diet plan should include lots of fresh vegetables, fruits, whole grains and water.
• Make sure that your teenage pregnancy diet plan includes all the essential nutrients like proteins, minerals like calcium, iron, folic acid etc.
• For protein make sure that you include poultry, egg whites, tofu, beans, lean meat, fish, peanut butter and other protein rich foods.
• Milk, cheese, yogurt, soy milk, fresh orange juice, etc are best dietary source for calcium during pregnancy.
• Foods like green leafy vegetables, lean red meat, iron fortified cereals, and whole grains are excellent source of iron.
• Vitamins and minerals are other essential components you need to take care of. Try to include lots of fresh fruits and vegetables, sprouts and dairy products in your diet.
• It is observed that teenagers during pregnancy go for weight loss programs or crash diet which unhealthy for both mother and child. It is advisable to avoid such practice.
• During pregnancy you need to drink plenty of water. Make sure that you drink minimum 8 glasses of water in a day.

Being pregnant in your teens is crucial hence you need to take extra care of yourself as well as the developing fetus. It is advisable to go for regular check-ups and before making any dietary changes it is important that you consult your gynecologist and dietician.

While planning your second trimester pregnancy diet plan you need to be careful. During such a crucial stage you can’t ignore a particular food group. Hence try to include all the essential food groups like carbohydrates, fats, proteins, minerals and vitamins in your diet. Here are some of the important dietary tips for you to make your second trimester pregnancy diet healthy and well balanced:

• Fresh Vegetables and Fruits: Fresh vegetables and fruits are important part of second trimester diet. Make sure that you include 3-5 servings of fresh fruits and vegetable in your second trimester pregnancy diet plan. Dark green leafy vegetables and yellow and orange vegetables and fruits are important. Always try to keep sweet fruits with you when you are out.
• Fiber Rich Diet: Generally it is observed that during second trimester pregnant woman suffers from constipation. Hence you need to include lots of fiber in your second trimester pregnancy diet plan. Fiber rich diet ensures smooth bowel movement hence relieving you from constipation.
• Low Fat Foods: Excess of fat in your diet will increase your weight which might be risky for your pregnancy. Hence try to cut down all your junk and fat laden food from your second trimester pregnancy diet plan.
• Dairy Products: Dairy products like milk, yogurt, cheese, cottage cheese, etc. are essential during second trimester of pregnancy. Try to consume one glass of milk daily but make sure that you take skimmed milk. Dairy products are rich source of calcium and it is essential for healthy growth of your child.
• Limit Your Sugar: Be careful while consuming any sugary product. Try to limit your sugar consumption as they add on to your weight. Excess weight gain is unhealthy during the pregnancy. Look for sugar free options and avoid adding sugar in your juices or other beverages.

It is advisable that before following any diet plan or tips consult your gynecologist and dietician.

Now the question arises is: why pregnant woman experiences various symptoms of heartburn? According to statistic report heartburn is a common ailment experienced by pregnant women and generally during the 3rd trimester of pregnancy. The main reason is that by 3rd trimester the baby has grown tremendously hence exerting pressure on the stomach. This pressure crowds the digestive tract hence allowing the acid to revert to oesophagus.

You can easily prevent pregnancy heartburn by making few dietary changes. Some of the important dietary changes for preventing pregnancy heartburn are listed below:

• First and foremost eat mindfully and chew your food thoroughly. Proper chewing of food makes the digestion work easier for your stomach as well as you will enjoy your food.
• Make sure that you follow a time-table so that your stomach gets enough time to digest your meal. Make sure that you eat your meal 2 hours before going to bed.
• It is better to divide your meal into smaller portions. Instead of 3 large meals in a day it is better to take 6 small portions in a day. Large meal tends to fill your stomach, which adds to the pressure hence aggravating symptoms of heartburn.
• Try to keep your solid and liquid intake separate. If food is mixed with too much of liquid then your stomach tends to distend hence increasing the heartburn symptoms.
• Make sure that you sit while eating. In case you are taking your bed-time snack then use pillow for back support.
• Try to maintain the recommended weight gain as excess weight adds additional pressure on oesophageal sphincter.
• Be mindful while eating. Try to eliminate food items from your diet which are causing heartburn.
• Try to avoid greasy, fried and spicy foods as they might aggravate your symptoms of heartburn.
• It is advisable to avoid foods like soda, chocolate, seasoned spicy food, tomato sauce and citrus foods.
• In case of increased discomfort due to heartburn it is better to stick to home remedies like handful of almonds, 1 tbsp of honey with milk, etc. Try to avoid over the counter medicines.
• Make sure that you eat lot of fresh fruits and vegetables.

With proper and timely diet and care you can easily prevent pregnancy heartburn. In case of increased discomfort due to heartburn then it is advisable to consult your gynaecologist immediately.

Various research studies show that caffeine consumption during pregnancy can result in some complications like pre-mature delivery or low birth weight. But various doctors/physicians believe that a moderate amount of caffeine is safe during pregnancy. Now the question arises is what the safe amount of caffeine is during pregnancy?

Generally an 8 ounce cup of strong coffee contains 300 milligrams of caffeine. According to various research studies any amount over 300 milligrams of caffeine is unsafe for the developing fetus. Research studies have shown that women consuming more than 300 milligrams of caffeine during their 1st trimester increase the risk of miscarriage.

Various research studies have shown that pregnant women consuming more than 500 milligrams in day have babies with higher breathing and heart rates. Research also shows that in the initial days these babies are most of the time awake. There are number of other reasons which leads a pregnant woman to cut to her coffee consumption, some of the major reasons are listed below:

• Zero nutritional value
• Child born with higher heart rate
• Excess caffeine results in insomnia and headache in infants
• Excess caffeine causes heartburn in expecting mother
• Excess caffeine causes diuretic (fluid loss) resulting in dehydration

All the above mentioned complication doesn’t means that you have to completely give up coffee during pregnancy. During pregnancy one need to careful with the amount of caffeine consumed. Make sure that your coffee or caffeinated product consumption is under moderation. In case you are facing difficulty in managing your day with a cup of coffee then it is better to switch to caffeine free sodas or decaffeinated coffee.

Remember one thing that even decaffeinated coffee contains small amount of caffeine, hence keep the number of decaffeinated coffee cups in moderation. The health and wellness of the new born child greatly depends on the diet consumed during the pregnancy. Hence make sure that you eat a well balanced and healthy diet and before making any dietary changes consult your gynecologist or physician.

Foods to Include in Your Fertility Diet:
In case you are trying to conceive then you need to make sure that you consume a healthy and balance diet. Make sure that your fertility diet contains foods from every essential food group. Listed below are few dietary tips you must include in your fertility diet:

• To increase the chance to conceive you need to consume lots of fresh vegetables and fruits. Make sure that your fertility diet contains whole meat and organic foods too. These foods are rich source of various vitamins and minerals essential for conception and good fetal growth.
• Make sure that you include lot of protein sources in your fertility diet. Best source of protein are poultry products and meat. Protein is essential in maintaining healthy level of iron in your body. During your initial days of pregnancy the iron requirement if more.
• Besides fruits and vegetables it is better to take few nutrient supplements. Taking additional supplements will reduce the risk of nutrient deficiency during pregnancy.
• In your fertility diet don’t forget to include fish as they are rich source of omega-3 fatty acids. Omega-3 fatty acid is considered to be excellent for fertility as well as your heart health. Make sure that mercury level is low as mercury is harmful for fetal growth. Fishes with low levels of mercury include flounder, trout, haddock, canned chunk light tuna, and tilapia. You can even eat flax seed as omega-3 fatty acid supplement.
• Whole grain bread can act as good source of fiber. Fiber is highly important part of your fertility diet. Besides fiber there are various other nutrients you can get from whole grain bread. Other good sources of fiber are peas, pumpkin and broccoli.
• While selecting vegetables for your fertility diet make sure that you include vegetables with brighter color. Brighter color vegetables are rich source of essential nutrients. Vegetables mainly included in this category are kale, red peppers and blue berries.
• Calcium is another essential nutrient you need to include in your fertility diet. Best source of calcium includes cheese, milk and yogurt. Besides being rich in calcium they also contain saturated fats so make sure that you consume them in moderation. Other sources of calcium are broccoli, kale and oranges.
• Lastly don’t forget to include multivitamin in your fertility diet. Make sure that your multivitamins include folic acid, Vitamin B and zinc.

Foods to Exclude from Your Fertility Diet:

• It is advisable to avoid food containing preservatives and artificial sweetener.
• Avoid food with high fat content.
• Avoid diet cokes and sodas as they contain aspartame.
• Limit your consumption of caffeinated beverages like tea and coffee.
• Avoid excessive consumption of foods containing refined carbs like rice, white bread and pasta.
• Limit your meat consumption. Higher meat consumption raises the level of ammonia in the body which obstructs egg implantation in uterus.
• Avoid alcohol.

Following above dietary tips surely increases your chance to be pregnant. But before following any dietary changes it is advisable to discuss it with your physician or gynecologist or dietician.

You need to be extra careful regarding your diet during the breastfeeding phase. There are few dos and don’ts regarding your breastfeeding diet you need to keep in mind. Some of them are listed below:

• The main focus of your breastfeeding diet should be on your Vitamin intake. You can easily manage your vitamin intake by a proper and well balanced diet. Try to include fresh and organic vegetables and fruits in your diet. Make sure that you eat a portion of vegetables and fruits daily.
• To enhance your Vitamin A and C intake try to include broccoli in your diet. Broccoli is considered to be one of the best sources of Vitamin A and C.
• In case its winter’s then sun light is the best source for Vitamin D. Make sure that you take sun-bath daily in winters. In summers you can get sufficient amount of Vitamin D through your diet. Try to include dairy products, oily fish and margarine in your diet.
• Minerals also play a vital role during your breastfeeding phase. Hence make sure that you get at least RDA of minerals such as Calcium, Iron, Zinc, Selenium, etc.
• For calcium include milk and milk products in your breastfeeding diet. Other dietary sources for calcium are almonds, tofu, dried figs, spinach, white bread, sardines and calcium enriched soy milk.
• To get sufficient amount of zinc through diet you need to consume lentils, whole meal bread, cashew nuts, red meat, baked potato, sardines, prawns and various varieties of fish.
• It is advisable to avoid alcohol during the breastfeeding phase. The main reason for avoiding alcohol is that though in low concentration but your milk will contain alcohol. Even such lower concentration of alcohol is harmful for your child.
• It is even advisable to avoid caffeinated products like tea and coffee. Like alcohol, caffeine is not good for the health of your child.
• Though mentioned above that you should include fish in your breastfeeding diet but make sure that you limit it to 340g/week. This will ensure reduced mercury exposure.
• It is observed that breastfeeding mothers generally take sweeteners like saccharin. It is better to switch to sucralose (calorie free sugar) rather than taking saccharin as it will have long-term harmful effect.
• It is advisable to avoid processed food especially those contains preservatives. Preservatives might show negative effect in future.
• To protect your child from peanut allergy it is better to avoid peanuts from your breastfeeding diet. Eating peanuts during breastfeeding increases the chances of developing peanut allergy in your child.

As mentioned above there is no special breastfeeding diet but there are few dietary precautions you need to take. Make sure that you eat a well balanced and nutritious diet while you breastfeed your child. It is advisable to consult your dietician and gynecologist before following any diet plan.