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The Nutrition Plan to Support Lactating Women on Their Breastfeeding Journey
Breastfeeding may seem natural, but it requires extraordinary strength from every mother. Her body works tirelessly to produce the essential nutrition her baby needs to grow and stay healthy.
At Action Against Hunger, we stand beside mothers throughout this beautiful yet demanding phase of life. With the right nutrition and care, they can stay energized, recover better, and continue giving their little ones the very best every day.
Here’s a simple nutrition guide to help lactating mothers take essential steps toward better nourishment and well-being:
1️⃣ Iron – The Power Behind Energy¹⁻⁴
- Prevents tiredness, weakness, and anemia
- Supports postpartum recovery
Sources: Dark leafy greens, beans, jaggery, whole grains, eggs, lean meat
2️⃣ Calcium – For Strong Bones (Mother & Baby)¹⁻⁴
- Helps baby’s bone and teeth development
- Prevents bone loss in mothers
Sources: Milk, curd, paneer, ragi, sesame seeds, almonds, broccoli
3️⃣ Protein – Fuels Milk Production³⁻⁵
- Repairs tissues and builds muscles
- Supports mother’s strength and baby’s growth
Sources: Lentils, legumes, eggs, fish, chicken, soy, peanuts, dairy products
4️⃣ Healthy Fats – Brain & Nervous System Development⁴⁻⁷
- Supports brain and vision development
Sources: Nuts, seeds, avocados, vegetable oils, fatty fish
5️⃣ Vitamin A – Immunity & Vision¹⁻⁵
- Strengthens the baby’s immune system
- Protects maternal eye health
Sources: Carrots, pumpkin, sweet potato, spinach, milk, mango
6️⃣ Vitamin D – Helps Absorb Calcium²⁻⁵
- Supports bone strength and immunity
Sources: Morning sunlight, fortified milk, eggs
7️⃣ Folic Acid – Cell Growth & Blood Health¹⁻⁴
- Essential for new cell formation
- Helps prevent nutrient deficiencies
Sources: Green leafy vegetables, legumes, citrus fruits
8️⃣ Fluids – The Key to Milk Flow¹⁻⁷
- Boosts milk production
- Prevents dehydration
Best choices: Water, coconut water, buttermilk, fresh juices, soups
⚠ Avoid packaged sugary drinks
Daily Diet Chart for Breastfeeding Mothers
This plan focuses on frequent, nutrient-dense meals to support energy, recovery, and milk production, incorporating the essential nutrients discussed in the blog.
| Time | Meal | Recommended Foods | Key Nutrients Addressed |
|---|---|---|---|
| Early Morning (6:00 AM – 7:00 AM) | Drink + Light Meal |
|
Fluids, Protein, Healthy Fats, Iron |
| Breakfast (8:00 AM – 9:00 AM) | Main Meal |
|
Iron, Calcium, Protein, Vitamin A |
| Mid-Morning Snack (11:00 AM) | Light Snack |
|
Vitamin A, Folic Acid, Healthy Fats, Iron |
| Lunch (1:00 PM – 2:00 PM) | Main Meal |
|
Protein, Iron, Calcium, Vitamin A, Fluids |
| Evening Snack (4:00 PM – 5:00 PM) | Light Snack |
|
Fluids, Calcium, Protein |
| Dinner (7:00 PM – 8:00 PM) | Dinner Meal |
|
Protein, Vitamin A, Healthy Fats |
| Before Bed (9:00 PM) | Night Drink |
|
Calcium, Fluids, Healthy Fats |
Taking the Next Step
To break this cycle, Action Against Hunger focuses on practical, community-driven solutions that combine infrastructure with education:
While these recommendations lay a strong foundation, each mother’s dietary needs vary. For detailed guidance tailored to your specific dietary needs, we strongly encourage you to consult a healthcare professional.
Your baby deserves the best, and so do you! Start making empowering choices today and seek the expert support you need.
References
- World Health Organization. Infant and young child feeding: Guiding principles for breastfeeding mothers. Geneva: WHO; 2023.
- UNICEF India. Maternal nutrition: Ensuring the health of mothers and babies. New Delhi: UNICEF; 2024.
- Ministry of Health & Family Welfare. Dietary guidelines for lactating women. Government of India; 2022.
- Indian Council of Medical Research (ICMR). Nutrient requirements and recommended dietary allowances for Indians. New Delhi: ICMR; 2020.
- National Institutes of Health (NIH). Dietary supplement fact sheets. Bethesda (MD): NIH; 2023.
- National Health Service (NHS). Breastfeeding diet recommendations. London: NHS UK; 2023.
- American Pregnancy Association. Nutrition for breastfeeding mothers. Texas: APA; 2024.
- Surya Hospital. Breast milk increasing foods: Indian diet chart for lactating mothers [blog]. Surya Hospital; 2025.
Prioritizing Newborn Safety: Key Insights from Dr. Baraturam Bhaisara
Rural Health and Hygiene- The Key to India’s Resilient Future
The reality in rural India is often a harsh cycle of illness and undernutrition. People must walk long distances for water, only to find the source contaminated. Children who do not get safe water and proper hygiene are at higher risk of malnutrition, which weakens their immunity and makes them more vulnerable to disease. This constant struggle is fueled by a lack of basic hygiene awareness in the community.
At Action Against Hunger India, we saw this challenge not just as a health crisis, but as an opportunity for profound, sustainable change. Our focus is the powerful synergy of Water, Sanitation, and Hygiene (WASH), the key to building resilient communities and transforming daily struggles into a future of health, nutrition, and hope.
The Unseen Battle: Challenges in Rural India
Access to clean water and proper sanitation remains a daily struggle for many rural communities. In several villages, basic hygiene practices are compromised by limited infrastructure, scarce water sources, and inadequate sanitation facilities. For many, even the simple act of washing hands with soap is not easily accessible.
These challenges extend far beyond health, they affect school attendance, especially for young children, and limit opportunities for growth and development. Poor sanitation contributes to preventable diseases, while the lack of awareness around hygiene perpetuates a cycle of vulnerability. For families already facing socio-economic hardships, this unseen battle for cleanliness and dignity becomes an everyday reality.
Turning Challenges into Change
To break this cycle, Action Against Hunger focuses on practical, community-driven solutions that combine infrastructure with education:
Wello Water Wheels for Daily Convenience: In villages like Jawhar and Dharni, the Wello Water Wheel makes water collection easier and less tiring for women and girls. It reduces travel distances, saves time, and promotes fair sharing of household responsibilities.
Toilets in Anganwadi Centres: Sanitation facilities are built and improved to provide children and caregivers a clean, safe space that promotes health and dignity.
Tippy-Taps for Hygiene: Foot-operated handwashing stations are installed in schools and homes, making handwashing easy and fun while teaching children habits that improve health for the whole family.
Hygiene Awareness: Interactive sessions and demonstrations educate communities on handwashing, safe water handling, and other hygiene practices to prevent illness year-round.
Community Ownership: Local water committees are trained to manage and maintain these facilities, ensuring long-term sustainability and lasting positive change.
The undeniable link between health, water, and hygiene is clear. Let’s work to ensure that every village, no matter how remote, is empowered with the tools and awareness needed to own their health.
Project Ankur: A Step Towards Better Child and Maternal Nutrition
Action Against Hunger Foundation has launched Project Ankur in Andheri, marking a renewed commitment to improving maternal and child health outcomes in urban communities. The project focuses on the community-based management of acute malnutrition (CMAM) in children under five years of age through a comprehensive, multi-sectoral approach that also addresses maternal health, adolescent nutrition, and system strengthening.
Early Detection and Management of Malnutrition
At the core of Project Ankur is a strong emphasis on early identification and management of malnutrition. The strategy aims to strengthen community-based screening processes for timely detection of undernourished children.
Children identified with Severe Acute Malnutrition (SAM) are referred to Nutrition Rehabilitation Centers (NRCs) for further diagnosis and initiation of therapeutic food. Those diagnosed with Moderate Acute Malnutrition (MAM) receive continuous support through home-based counselling focused on dietary improvement and health monitoring.
Regular home visits are conducted as per organizational protocols to assess each child’s progress and to provide counselling on Infant and Young Child Feeding (IYCF) practices, Water, Sanitation, and Hygiene (WASH), and child-care. Every child remains in the program until full recovery or until exit criteria are met, ensuring long-term, sustainable health outcomes.
Focus on the First 1000 Days of Life
The first 1000 days — from pregnancy to a child’s second birthday — represent a critical window for a child’s growth and development. Project Ankur adopts a comprehensive and multisectoral approach to support pregnant women and mothers with children under two years.
Women are registered in the program and receive individual counselling, follow-up visits, and need-based referrals to health facilities. The project promotes:
- Increased antenatal check-ups and adherence to Iron and Folic Acid (IFA) and calcium supplementation.
- Early identification and referral of high-risk pregnancies.
- Institutional deliveries and promotion of Kangaroo Mother Care (KMC) at both facility and community levels.
- Strengthening Infant and Young Child Nutrition (IYCN) practices.
By ensuring the right nutrition and care during this period, the project seeks to lay a strong foundation for a child’s physical, cognitive, and emotional development.
Targeted Interventions to Reduce Anemia Among Adolescents
Recognizing the role of adolescent health in breaking the intergenerational cycle of malnutrition, Project Ankur also targets adolescent girls and boys in schools and communities. The initiative focuses on anemia screening, nutrition education, and IFA supplementation to promote better health outcomes.
Through partnerships with government departments, the project supports the regular organization of T3 (Test, Treat, Talk) camps and strengthens the supply chain of IFA tablets, ensuring that adolescents have access to essential micronutrients and preventive care.
System Strengthening for Improved Health and Nutrition Delivery
A key component of Project Ankur is system strengthening and capacity building. The project collaborates with ICDS and Municipal Corporation of Greater Mumbai (MCGM) to enhance the delivery of nutrition and health services.
Frontline workers (FLWs) receive training and handholding support to build technical knowledge, improve community engagement, and strengthen service quality. Joint review meetings, community-based events, and celebration of key health and nutrition days foster stronger convergence and reinforce collective accountability for improved outcomes.
Contributing to the Sustainable Development Goals
Through Project Ankur, Action Against Hunger aims to contribute meaningfully to SDG 2 – Zero Hunger and SDG 3 – Good Health and Well-being by addressing malnutrition at its roots — from adolescence to early childhood.
By empowering communities, strengthening systems, and promoting preventive healthcare, Project Ankur stands as a step forward in ensuring that every child not only survives but thrives.
National Nutrition Month Celebrations Across Maharashtra
To mark National Nutrition Month (Poshan Maah) , Action Against Hunger organized a series of awareness activities across its intervention areas in Maharashtra and Gujarat, in collaboration with ICDS and Health Department officials.
In Dharni, Amravati beginning September 1, celebrations were held across seven villages under Sadarabad PHC — Bobdo, Ranapisa, Nagudhana, Mandu, Nardu, Susurda, and Shivajiri — around the theme “Nutritious Food for All.” The team conducted rallies, community information sessions, and video screenings in villages like Susurda, Ranapisa, and Nagudhana to spread awareness on the importance of a balanced diet. The outreach covered 166 participants, including pregnant and lactating women, mothers of SAM and MAM children, Anganwadi and health workers, and community members.
In Himmatnagar, Gujarat, Poshan Maah activities commenced with a Poshan Chowpal in Himmatnagar involving PRI members, frontline workers, and beneficiaries. The event featured a Poshan jingle and oath, and interactive sessions on child illness management, breastfeeding, complementary feeding, IFA consumption, and a handwashing demonstration. In addition, our field workers have begun conducting mother meetings, Poshan oath sessions, handwashing demonstrations, and playing local jingles across Himmatnagar to raise awareness on health and nutrition. Sharing some glimpses from the field.
In Palghar, a program was held at Kharamba, Zap, and Aina (Jawhar–Palghar) Anganwadi Centres to celebrate National Nutrition Month. Anganwadi workers, ASHA workers, PRI members, adolescent girls, pregnant and lactating mothers actively participated in the event. An awareness rally on nutrition was organized, and Action Against Hunger Community Mobilizers, along with ICDS Jawhar 1 Supervisors, provided in-depth guidance on malnutrition and healthy nutrition practices. A total of 97 beneficiaries took part in the program.
In Andheri, awareness sessions were conducted through house-to-house visits among pregnant and lactating mothers, along with interactive sessions at Shatabdi Hospital. Additionally, awareness rallies were held across the intervention areas to reinforce key messages on maternal and child nutrition within the community.
Through these initiatives, Action Against Hunger Foundation continues to strengthen community awareness and promote improved nutrition practices, particularly among pregnant and lactating women and children under five — the most vulnerable groups. Our interventions aim to break the cycle of malnutrition by fostering behavioral change, community engagement, and system strengthening, contributing directly to the Sustainable Development Goals (SDGs), including SDG 2: Zero Hunger & SDG 3: Good Health and Well-being.
World Breastfeeding Week Celebration: Prioritizing Breastfeeding and Health
At Action Against Hunger India, we believe that every mother deserves clear guidance, compassionate support, and reliable information throughout her breastfeeding journey. This year, during World Breastfeeding Week, we celebrated the theme “Prioritise Breastfeeding: Create Sustainable Support Systems,” emphasizing the critical role that a supportive community plays in empowering mothers.
A Community United for Child and Maternal Health
Our dedicated Anganwadi Sevikas and community teams in Maharashtra led the charge with a range of impactful activities. From heartfelt rallies to powerful role-plays, they took to the streets to educate families on the importance of breastfeeding. Every conversation was a step toward busting common myths and empowering mothers with the knowledge they need to make informed decisions.
Breastfeeding is so much more than just a way to nourish a child; it’s the beginning of a strong, lifelong bond, a source of comfort, and a foundation for lifelong health. However, we know that for many mothers, this journey can be filled with questions and challenges. From knowing when to begin to mastering a proper latch, understanding your baby’s cues, and staying nourished yourself, a mother’s awareness and support at every step can make the journey smoother and more fulfilling.
The Power of a Supportive Community in Breastfeeding Journey
We believe that no mother should have to face this journey alone. That’s why we focus on creating a supportive environment for every mother. We promote exclusive breastfeeding for the first six months and provide hands-on counseling to mothers. We also guide fathers, families, and caregivers, helping them understand that raising a child is not just a mother’s responsibility, but a shared one. When a mother is empowered, a child thrives.
This week, and every week, let’s continue to stand together for maternal and child health. By creating and strengthening these support systems, we can ensure that every child gets the best possible start in life.
Awareness Saves Lives: A Mother’s Journey Through Anemia
What began as a routine check-up quickly became a life-saving mission!
During a regular visit, our team identified signs of severe anemia in a mother. The team took immediate action by referring her to a hospital for iron treatment and continued to follow up when her symptoms did not improve. When the family was hesitant about hospitalisation, our team provided in-person counselling to explain the risks and importance of timely care. When no blood was available at the hospital, one of our team members stepped forward to donate.
This was not just about delivering medical support. It was about standing by a mother at a critical moment and ensuring she had the care she needed to stay safe and healthy.
Mapping Migrants, Empowering Communities in Himmatnagar, Gujarat
The baseline survey under the Migration Project is currently underway across the Himmatnagar block in Sabarkantha district, Gujarat. The objective of the survey is to identify and map migrant families and individuals in the intervention area to better understand their needs and challenges.
Survey teams are visiting households, interacting with community members, and collecting key demographic and socio-economic data. Special focus is being placed on identifying pregnant women, children aged 0–5 years, and further disaggregating the data into age groups: 0–6 months, 6–23 months, and 24–59 months. Alongside, the anthropometry team is conducting nutritional assessments by measuring children’s weight, height, and MUAC.
This activity is being carried out with support from local volunteers and community leaders to ensure wider coverage and community participation. The data collected will serve as a foundation for designing targeted program interventions and improving service delivery to migrant populations.
Photographs from the field highlight the team’s commitment and the strong community engagement being built during this process. These visuals may be used for documentation, communication, or storytelling purposes as required.
Janata Bhati’s Fight for a Child-Friendly Anganwadi
I, Janata Bhati, have been working as a worker at the Anganwadi Center in Nadankheda since 2005. This center comes under the Tirla development block, District Dhar, Madhya Pradesh.
The construction of the Nadankheda building was completed in 2012. However, in the years 2022 and 2023, electric wires were laid above the building. Efforts were made by me and the members of the village panchayat to stop this, but despite that, the work on the electric line continued, and it was eventually installed above the building.
During this time, the organization Action Against Hunger had initiated the process of adopting Anganwadi centers. However, due to the electric line passing over the building, the organization refused to adopt Anganwadi, stating that it was not child friendly. I then made it my mission to make the center child friendly.
We also made several attempts to get the electricity line removed. We applied to the Electricity Department in Tirla, requesting the removal of the wires. The application was signed by the Panch, Sarpanch, and Secretary as well. However, no action was taken.
After that, we informed the CDPO about the issue and also filed a complaint through the CM Helpline. Subsequently, we brought this matter to the attention of the District Collector during a public hearing at the Collector’s Office in Dhar.
We also informed MLA Neena Vikram Verma of Dhar. After all these efforts, the electricity department finally removed the wires from above the building in March 2025.
Following this, we once again requested the organization Action Against Hunger to adopt the Anganwadi center. The organization showed interest and agreed. In April 2025, the building was also renovated. The structural issues such as cracks in the walls and water leakage from the roof were resolved.
Nadankheda AWC Pre Picture
Nadankheda AWC Post Picture
