Articles on food and drink

5 Low Sugar Calorie Alcoholic Drinks

Ms. Swati Kapoor, Dietitian/Nutritionist
All kinds of alcoholic drinks contain some amount of sugar. An analysis of sugar levels in cider, sherry and spirits found that some drinks contained as many as five teaspoons of sugar in a single serving. Our body’s metabolism of sugar and carbohydrates when alcohol is present varies from the norm. Contrary to most food and beverages, alcohol has a lowering effect on blood sugars. Alcohol’s metabolism in the body blocks the liver’s release of blood sugar-regulating hormones. This can cause low blood sugars, or hypoglycemia, especially in individuals with diabetesA daily intake of 2-3 teaspoons of sugar is recommended for good health. Besides the alcohol the mixers added to the drinks further increase the sugar content of the drink. So to help you your sugar intake in check here are some drinks that have lower sugar content: 1. Gin: Distilled liquor has almost zero grams of sugar per serving. The sugar content of the fruit and grains used to make liquor is lost during the distillation process2. Vodka: Just like gin it contains zero grams of sugar. Biggest mistake people make while having it is by adding tonic to it. Tonic contains sugar and should be avoided if you are watching your sugar intake. Best way to consume vodka is as Russians do, sip it neat.3. Rum: Again Rum on its own contains no sugar but the mixers make up for it. A good rum can be sipped on the rocks.4. Red Wine: The wine-making process of fermentation turns the sugar in grapes into ethanol and carbon dioxide. Most of the grape sugar is used up during this process, leaving wine with very little sugar content. Red table wines have less than 1 gram of sugar per serving.5. Light Beer: Light beer has about half a gm of sugar per serving, lesser calories than regular beer and contains no fat. Lastly, the calories in alcohol are empty calories, which means that the drinks don’t also contain essential vitamins and minerals so the calories aren’t contributing anything to your health. Over time, too many of these empty calories can cause you to put on excess weight.

Drink Water to Control Appetite

Ms. Swati Kapoor, Dietitian/Nutritionist
The code has finally been cracked. A natural appetite depressant has been found that can be included in daily diet without any prescription, has no side effects and does not shake your daily budget.Scientists confirm that drinking 500 ml of this magic potion before meals can help you achieve your weight loss goals much faster. The common name of this revolutionary liquid is “water”.According to the study, dieters who drank 2 cups of water before meals three times per day, lost about 2.5 kgs more than the dieters who did not increase their water intake.So what’s the water effect? It is believed that drinking water before meals fills up the stomach with zero calories. As a result, one tends to consume less food in the following meal and the total calorie intake is reduced. It also helps in portion control and hence is helpful in weight management. Replacing aerated and added sugar beverages with plain, fresh water also is an effective strategy to reduce calorie intake. All carbonated drinks and beverages with artificial sweeteners are harmful to health and are loaded with sugar which adds on to the waistline increasing risk of several lifestyle diseases. A single serving of these drinks can have as high as 10 teaspoons of sugar.According to experts, the human brain sometimes misinterprets signals of thirst as a sign of hunger, so one ends up eating extra calories instead of drinking zero calorie water.It is not exactly known as to how much water one should drink daily. Experts suggest that one should let the thirst signals of the body be the guiding factor. As per general recommendations, women should drink about 8-10 cups of fluids and men should drink about 12-14 cups.Drinking more water is simply harmless unless one has a medical disorder which leads to fluid retention. So the next time you feel like munching on a bag of chips or a packet of your favorite cookies, just grab a bottle of water and your cravings will vanish!

Foods for a Healthy Heart

Ms. Nisha Singh, Dietitian/Nutritionist
Today the world over we are celebrating the "World Heart Day". Indians are fast reaching a point where we are going to be at the number one spot for having most heart disease patients. It's the number one killer for us Indians.So, what are we doing to take care of this most precious organ in our body which works tirelessly for us? The organ which keeps us alive, literally!!Here are a few steps and foods to having a healthy heart.Oats: An excellent source of good fiber, oats contain the kind of fiber that helps to bind the cholesterol in the body and throw it out of the system. Have one bowl of this goodness daily either in the form of savory oats upma or chilla or as a porridge. Wheat Bran: Easily available in the market, wheat bran when added to either your roti flour or used to thicken soups, helps to lower cholesterol and also to lose weight.Almonds: Having 6 to 8 almonds daily helps to improve the good cholesterol in your body. It has the good omega fatty acids and is also a good source of protein and calcium. Even though they are good for the heart, be careful how much you eat because they are calorie dense.Fish: Make sure that you have fish 3 times a week to get the good fatty acids which will help to keep your cholesterol numbers in check.Flax seeds: A spoonful of flax seed powder sprinkled over your salad, mixed in your curd or buttermilk or added to the chutney will help in getting your need for not only fiber but also good fatty acids. Apart from adding these foods listed above in your diet regularly, make sure that you are drinking plenty of water - 8 to 10 glasses daily if you do moderate activity, have 2 to 3 servings of fruit daily and be physical activity - chose any exercise or workout activity you like - Zumba, aerobics, pilates, brisk walk, swimming - whatever you enjoy and make it a regular affair.So, be good to your heart and take care of it!

Effects of Energy & Soft Drinks

Dr. Pawan Sharma, Dentist
Previous scientific research findings have helped to warn consumers that the pH (potential of hydrogen) levels in beverages such as soda could lead to tooth erosion, the breakdown of tooth structure caused by the effect of acid on the teeth that leads to decay. However, the pH level of soft drinks isn't the only factor that causes dental erosion. A beverage's "buffering capacity," or the ability to neutralize acid, plays a significant role in the cause of dental erosion. Popular energy drinks also cause tooth erosion.Clinical Featurefigure 1 Effects of soft drinks ....teethAcid Versus Enamel:-It is well known by the medical profession that disease loves acid,2 and this is particularly true of dental caries.Dental caries, by definition, is tooth demineralization caused by acidic-byproducts of the bacterial fermentation of dietary sugars. The resulting caries lesion involves gradual demineralization of subsurface enamel and dentin, leaving the outer 20- to 50-micrometer-thick surface preserved more or less intact.3 With the consumption of acidic, carbohydrate-rich soft drinks,teenagers are at high risk for caries development,which can be quite aggressive (Figure 1). Eight- to 17-year-old children are at greatest risk. Normally, as the young, immature enamel is bathed by salivary ions and the intercrystallinespaces fill, it becomes progressively harder and more mature. Mature enamel appears as a very dense, less penetrable, glassy hard structure that is fairly resistant to acid attack.However, enamel maturation takes time. The newly erupted enamel in teenagers is immature, and the crystalline structure is porous, chalky, and easily penetrated and dissolved by acids.4 Even in the absence of carbohydrates,soft drinks can be destructive to teeth. These acidic, or lowpH, beverages can contribute to the demineralization of dental hard tissues.Dental erosion is the loss of tooth structure by a chemical process not involving bacteria.5 Initially,enamel will demineralize and dissolve, with the surface appearing dull. Acids can also enter the pits  of enamel and cause subsurface structure loss.6 The solubility of hydroxyapatite increases logarithmic-ally with decreasing pH.Erosion may be caused by either intrinsic or extrinsic sources. The intrinsic causes have been documented to include cases of anorexia nervosa and bulimia, as well as any gastrointestinal disorder that involves increased outputs of gastric acids. Extrinsic sources include acidic medicines such as vitamin C and aspirin, aerosol acid chemicals in the work environment, or the frequent consumption of acid food stuffs or drinks.Simple pH monitors have shown that all types of soft drinks are very acidic,especially the colas, which can have a pH of 2.4 or less . In order to neutralize a glass of cola, it takes 32glasses of high pH alkaline water.2 Exposure of enamel to Coca-Cola® for one hour leads to significant reduction in  ,and scanning electron microscopic evaluation has revealed surface irregularities.ConclusionAs you may imagine, although the erosion and caries processes are as different as their histological appearance,the two conditions occurringcon currently could be deleterious to dental hard tissues. As dental professsionals,we need to educate our patients about the consequences of soft drink consumption and provide suggestions to minimize the risk.We also need to be active in educating school administrators on the negative impact soft drinks have on students’teeth.The place where children spend agre at portion of their day and where they are influenced greatly by their surroundingsis their school. Schools are therefore the most suitable environment to provide health information tochildren in order to achieve the goal ofhealth promotion programs. It isquite a contradiction to teach principlesof good nutrition in health education,then adjourn the class to thereality that the children have highaccessibility to soft drinks right outsidethe classrooms

Are All Calories the Same?

Ms. Swati Kapoor, Dietitian/Nutritionist
People often lose weight on very-low-fat and very-low-carbohydrate diets but the vast majority end up gaining the weight back very quickly. This suggests that very-low-fat diets may actually slow a person's metabolism down to a level where it is not burning calories as effectively as it could. So, instead of ranking your food on its calorie count look for its nutritional quality. Here are some reasons for why all the calories are not same.Effect on Your Body: Food calories affect the body very differently depending on their source and the overall context in which they are consumed. Many people consider "a calorie is a calorie" thinking that carbohydrate, fat and protein calories are equal in terms of their effect on body weight but the body processes each in a different way, and these differences play a major role in weight management. The main reason behind this is when you cut down the calories by skipping your meals. Your body considers this as unavailability of food and therefore goes in conservation mode. In this situation, your body starts conserving each calorie you eat and effectively increase the value of each calorie by slowing down your metabolism.Energy Requirement for Metabolism: The major fact behind that 'all the calories are not same' is energy requirement to metabolize the calories from different source. Generally, more energy is required to process protein than carbohydrates and more energy is required to process carbohydrates than fat.Effect on Appetite: Protein generally reduces appetite more per calorie than fat and carbohydrate. Therefore a person who increases his daily protein intake without decreasing the amount of carbohydrates, fat or any other nutrient likely to eat less due to reduced appetite. This also happens because protein provides you a feeling of being full for longer as compared to carbohydrate or fat.Fiber for Less Calorie Absorption: Fiber is a form of carbohydrate which does not adds up to calories but add bulk to your food. Its keeps you full for longer and therefore contribute to your satiety. Thus, a calorie inside a high-fiber food is not equal to a calorie inside a low-calorie food - yet another reason for 'a calorie is not a calorie'.Round the Clock: Thermic effect of food (TEF) is a name for the energy used up as a result of digesting and absorbing a meal. A study published in the American Journal of Clinical Nutrition found that TEF is higher in the morning than in the evening which clearly means that we burn more calories in the morning. The effect of calories on body composition is also influenced by the size and frequency of meals. Food calories are more likely to be used immediately for energy used to synthesize muscle protein when they are consumed at times of energy deficit, such as first thing in the morning after the overnight fast. Numerous studies have shown that people build more muscle and gain less body fat when they consume adequate calories within two hours after exercise rather than the consuming same calories throughout the day.Calories of a food gives you an idea of energy being provided by that food and helps you in managing your weight but before considering all the foods of same calories to be same look for its overall nutritional quality.

7 Best Foods for Your Brain

Ms. Swati Kapoor, Dietitian/Nutritionist
Brain is the most complex organ of the human body, so it's essential that we take great care of it for long term brain health. This requires proper nutrition for healthy functioning just like is the case for the heart and other organs. Here are the 7 best foods for your brain that can help you in keeping your brain functioning optimally for a long time.Nuts: Vitamin E is one of the major nutrients required by the brain as it protects your brain from free radical damage which is associated with memory loss with old age. Vitamin E even delays progression of Alzheimer's disease. Nuts are not only a good source of vitamin E, they even have high magnesium content, which delays age-related memory loss.Fish: Omega-3 fatty acids are major nutrients that manage the oxidative stress in older people with mild cognitive decline. Fish and fish oil are rich sources of omega-3 fatty acid.Dark Green Leafy Vegetable: These vegetables are filled with magnesium and folate. Getting adequate folate makes you more alert and it also improves your memory and focus. It helps in lowering blood levels of the amino acid homocysteine that is known to damage brain cells. Also, Magnesium delays age-related memory loss.Berries: Research suggests that flavonoids in berries may cut your risk for Parkinson’s disease because of their anti-inflammatory powers. Berries also help in protecting the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.Whole Grains: Whole grains like oatmeal or brown rice are rich sources of dietary fiber which reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressure - all of which might affect the brain.Dark Chocolate: Dark chocolate is rich in powerful antioxidant properties. It also contains several natural stimulants including caffeine, which enhance focus and concentration and stimulates the production of endorphins which helps in improving your mood. However, in spite of these benefits, it is also high in calories, so its advisable to consume them in moderation.Oils: Olive oil, nuts oils, fish oils, flaxseed oil, etc. contain heart-healthy mono-unsaturated omega-3 and omega-9 fats. These fatty acids and polyphenols help to reduce inflammation in your joints and cells. Oils are also a rich source of vitamin E which protects neurons or nerve cells.Include these foods in your diet to makes your more alert, increases immunity to fight age related brain diseases and helps in improving your focus and concentration.

Lemon Juice the Best and Cheapest Energy Drink

Dr. Vaibhav Lunkad, Sexologist
Lemon juice the best antiviral, antibacterial, astringent, PH changer, immunity enhancer and the best and cheapest energy drink.A naturopath from USA had given us a very good lecture at MIT Centre for Biofield sciences, Kothrud, Pune 7-8 years ago that lemon juice when enters after mixing with saliva in the throat area it BECOMES ALKALINE and changes ph of all to alkaline and hence the best antiviral, antibacterial and health remedy.I used these properties for all our patients in Sassoon hospital HIV OPD from april 2013 to march 2014 and was able to reduce the expenses of patients in pvt and govt to 10 lakhs per month as people used to get saline and other OI medicines outside very costly and plus it is difficult to provide when they need at any moment after OPD hours medicines like septran,Azithromycin,Fluconazle,Nitazoxanide,antihelminthic,antidiarrheal,painkillers,antiallergic,antipyretic,h2 and h1 blockers,antacids..          HIV patients take saline very often in pvt clinics due to weakness,multiple deficiencies.Nobody was even guiding them that there are better options than saline which is salt glucose and water (costing 300-600 per bottle),whereas lemon juice(costing max 5rs) is saline+antiviral,antibacterial,astringent(clearing the muco-cutaneous coatings),ph changer,alkaliniser,dehydration and minerals corrector.Does this require any proof when it is even plain commonsense for any health professional to openly accept without a biased mind? We apply only specialised knowledge when we become specialists and just forget our duty to the common poor man from his angle.Antacids and H1,H2 blockers (acting against acidity) are not to be taken with ART as it decreases ART drug absorption and so instead we can advise lemon juice which helps in absorption of many drugs and also minerals and vitamins.     Crores of rupees are spent on saline and gives doctors a very big INDOOR HOSPITAL INCOME by giving only salt glucose water even today when we know the risks our staff are taking while injecting a saline,where there is high possiblity that staff becomes HIV positive because of inadequate precautions taken as outside patients don't reveal HIV status,thats another huge problem,how HIV spreads.By astringent property LEMON JUICE,our hero takes away all the fungal coating in throat and oesophagus and saves patient from severe projectile vomiting .HIV patients to the tune of 30-40% patients are always suffering from projectile severe vomiting,without any relief from anti-vomiting measures(costing heavily +pill burden,when combined with antifungals,antibiotics and of course ART).In this again,patient thinks ART causes severe acidity,becomes less compliant,less adherent to ART medicine and goes into DRUG RESISTANCE and again slowly towards SECOND AND THIRD line of drugs costing the patient and govt crores and serious other problems and failure of the great national programme on HIV awareness and control.So still you feel that patient should not take lemon juice daily just three-to-four glasses?All the world over all know VIT C DAILY reqt of 1000mg costing 20rs per tablet,still should we not advise cheaper lemon juice than severely bitter vit c tablets?Opportunistic infection is the only cause of morbidity and mortality in HIV and all immunedeficient disorders like diabetes,and fast acting viral infections like swineflu.When lemon juice can even sterilise and sanitise the throat and save the cost of costly masks and masking of commonsense(better called than knowledge).Shouldn't doctors and hospital staff of infectious disease be served first with lemon juice rather than tea,see for themselves with proof and then naturally they will advise reflexly even without their own knowledge!I have seen some cases of ED due to mouth odour alone and hence please give your sex partner at least lemon juice  before you go for sexLEMON JUICE THUS IS A GREAT SANITISER,STERILISER,ANTIVIRAL,ANTIBACTERIAL,TOPICAL ANTITUBERCULOUS DRUG,ANTIFUNGAL,ALKALINISER,PREVENTIVE ANTIBIOTIC.Plus like homeopathy in common cold etc it works as poison kills poisonHATS OFF TO LEMON BY LIMBOOWALE DR VAIBHAV LUNKAD ,AS I AM CALLED BY MY THOUSANDS  ALIVE AND ON ART PATIENTS.ONE-TO-TWO LEMONS A DAY KEEPS  DISEASE  WEAKNESS  and DOCTOR AWAY-DR VAIBHAV LUNKADLemon juice the best antiviral,antibacterial,astringent,ph changer,immunity enhancer and the best and cheapest energy drink reminds dr vaibhav lunkad

Foods You Can Overeat, Occasionally!

Ms. Swati Kapoor, Dietitian/Nutritionist
Do you restrict yourself from eating food to avoid calories? Then here is a list of foods you can include in your diet. 1. Garlic: Many people use garlic in their food because this pungent bulb enhances the flavor of your food. But beside this, it has many health benefits. Allicin is a compound found in garlic that has antibacterial and anti-fungal properties. According to the National Institutes of Health, Allicin can lower blood pressure, fight off hardening of the arteries, and reduce the risk of cancer. Also, it has antioxidant properties which help your body fight against free radicals by producing an acid that rapidly reacts with free radicals.2. Green tea: Green tea is a good source of antioxidants. Polyphenols present in green tea have anti-inflammatory and anti-carcinogenic effects. Unsweetened brewed green tea is a zero calorie beverage and contains much less caffeine than tea/coffee. It is also known to have different health benefits such as preventing stress, chronic fatigue, treating skin conditions and improving arthritis by reducing inflammation.3. Cocoa Powder: Many people think cocoa powder and chocolate as same thing, but they are not. Cocoa is an ingredient of chocolate (chocolate includes milk products, sugar, etc). Pure and unadulterated cocoa powder is a non-fat component of cocoa liquor, made by grinding cocoa beans. It helps in decreasing the levels of cortisol hormones, which induce stress in your body and can hinder your weight loss. One of the best ways to consume cocoa powder is to mix 1 spoon of cocoa powder in a glass of skimmed milk and have it without any added sugar.4. Coleslaw: You can make your own healthy coleslaw salad consisting primarily of shredded raw cabbage, carrots and other crunchy vegetables. Instead of mayonnaise or cheese dressings, add some pepper and vinegar dressing. One cup of this salad will set you back by just 17 calories and will provide 42 percent of your daily requirement of Vitamin C. Also, it’s loaded with sulforaphane, which is a chemical that enhances the production of enzymes in your body that fight oxidative damage.5. Salsa: Make your own fresh salsa dip with chopped onions, tomato, pepper, lime and garlic. All these vegetables are low in calories and provide you with vitamin C, folate and fiber. Care should be taken while storing the salsa since it consists of raw vegetables which can act as a growth medium for potentially dangerous bacteria, especially when unrefrigerated.6. Herbs and spices: Herbs and spices not only add taste and aroma to your food but also reduce the effect of unhealthy fats on your body. Most dried herbs and spices are low in calories, providing about 4 to 7 calories per teaspoon. Some spices are good sources of nutrients such as paprika, which is an excellent source of vitamin A. Parsley is rich in vitamin C, cumin is a source of iron, and caraway seeds even contribute a little calcium to your diet. Other spices with health benefits include cloves, coriander, fennel leaves, mint, nutmeg, parsley, rosemary, and sage – all of which are sources of antioxidants.

How to Delete the Calories From Your Favorite Junk Food?

Ms. Swati Kapoor, Dietitian/Nutritionist
Everyone is allowed a vice. For most of us it is the love of food. While we understand you don’t want to stop yourself from doing what you love the most, we might have a solution that can help you do damage control.A great way to counter those extra calories ingested during an indulgent moment is exercising. However, this does not guarantee that you can eat as much as you want & never gain weight. Exercising regularly and seeing results may encourage you to eat healthier and also help you in decreasing the stress that often leads to emotional eating. The number of calories exercise burns varies according to your weight. The below listed calculations are for someone weighing between 60Kg to 70Kg. So, here you will find a list of popular high calorie snacks which we cannot help but indulge in and religiously get the guilt pangs after consumption. Let’s get started: Cafe Latte: 200 Calories. That’s right! 200 is the special number that gets added to your system every time you indulge in a medium sized cafe latte. And this number is without adding any extra flavour or whipped cream to it. Even if you choose a non-fat version of the milk, it still ends up adding up to those many calories. So what do you do when catching up with friends at your favourite coffee place? Well we have the perfect solution for you! Just go ahead and order your cup of pleasure. All you need to do after indulging in one of these is go biking for 30 minutes and any chances of those extra calories making room around your waist will vanish. Small Slice of Cake:250 caloriesWho doesn’t absolutely LOVE cake? Yes, we like to have our cake and eat it too!The only teeny little problem with indulging in this is the excess baggage of added calories it comes with. How we would love to see a low calorie creamy cake of our favourite flavour and enjoy it endlessly without feeling guilty. Well as this remains a dream, we do have an alternative plan which will make you burn those cake calories right off after you are done devouring your slice. All you need is a pair of legs and comfortable shoes. Just walk for 50 minutes and all that cake-bulk will melt away. Samosa: 300 CaloriesThe yummy little stuffed triangle snacks have high calories written all over it. But while enjoying them we tend to ignore that fact. It’s only afterwards when we start feeling bloated from ingesting the oil and starch rich snack, we end up repenting it. What if I were to tell you that you may go ahead and enjoy one 300 calorie rich samosa without having to worry about the extra weight it is going to add to your body? Well I am not kidding, you actually can indulge in a samosa without feeling guilty if you sincerely dedicate 30 minutes of stairs climbing to your day. The energy required to climb stairs for 30 minutes will burn those 300 samosa calories and leave you feeling healthy and light. And if you already didn’t know this, climbing stairs is a great workout which is super convenient and free of cost as I am sure you can find a suitable flight of stairs around you! 1 Pint of Beer: 180 caloriesNothing helps you wash over a tough week better than a pint of beer with a few close friends. Beer is a convenient drink even for the weekdays as it is not too strong, gives you an easy high and does not give you a hangover the next day. The only drawback to beer is that it sets you back 180 calories per pint. So you need to be extra careful and keep track of your consumption. A 40 minute moderate intensity session of badminton can help you do damage control of a single pint of beer and it is fun! A Single-Patty burger: 500 CaloriesNo matter how health conscious we are, we always end up binging on that one burger after months of resisting. Who can blame us! The burger is such a scrumptious piece of art that we end up convincing ourselves to eat like there is no tomorrow. The problem arrives when tomorrow comes and you feel super guilty for binging out on a burger and adding those unnecessary calories to your body. Well the good news for you is that a one hour session of zumba will evaporate those extra calories and will get you back in shape.Keep in mind that the more you eat these high calorie foods the more effort you will have to put in to burn those extra calories off. So plan your junk cravings around a workout and you should be okay. Enjoy!

10 Foods to Boost Breast milk..

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
You just spent the last nine months worrying about what you were eating and drinking because of your baby's development and now it's nursing time so be watchful again. It is important that you maintain regular meals when breastfeeding to gain essential nutrients and also to increase breast milk levels.FOODS TO BOOST BREAST MILK ARE:WATER: Though water isn't technically the food but it's an essential aspect of ensuring you will have an adequate supply. you need to keep yourself  hydrated- 8 glasses of water intake each day is a must. In the early stages of your breast feeding it's a necessity to have a bottle of water next to where you are going to nurse.OATS: It is fantastic for building and maintaining milk supply. enjoy a hearty bowl of oats in the mug/ sprinkle them on your dishes but make sure you are eating daily.GARLIC: Adding garlic to your food not only adds flavors and make it delicious but also boosts milk supply.FENNEL: Fennel is a herb which is an excellent source in increasing the best milk. It is full of phytoestrogens. bonus for those who have upset belly or unhealthy digestion.NUTS: Sometimes being a new mom can make you feel little nuts. Take a breath, grab a hand full of nuts and enjoy a snack that will help you supply. cashews, almonds are the most popular for giving your milk a boost. They are also high in good fats and antioxidants. Many commercially available nuts are heavily oiled and salted. opt for low salt or salt-free versions if possible. SESAME SEEDS: They are not only delicious but high in calcium also but you need to get more than just a dash of seeds to help you boost your milk.GINGER: It is another widely used milk boosting food. Try it in various recipes specially mock-tails like HERBS: Herbs like fenugreek, ajwain, cinnamon and jeera are often used to increase breast milk supply. As long as you consume in small quantities they are generally considered safe for your baby.MILK:  Milk has calcium, proteins, and essential fatty acids which promote lactation and also keeps the bones of the mother healthy.GREEN LEAFY VEGETABLES: Green leafy vegetables like spinach, kale, cabbage, beans. bottle gourd etc is rich in minerals, calcium, folic acid and iron which will support  breastfeeding and encourage milk production. You can make your dish more nutritious by adding these vegetables to your dals,  kneading them in dough,  adding them to soups, etc.  Adding these foods to your diet provides you with important nutrients and may gently increase your milk supply.Always watch your baby for reactions whenever you eat something. Check with your pediatrician if you have any concerns.