Besides all our other posts, this one is my favorite. Coz’ today we are going to talk about FOOD, FOOD, and only FOOD! Who doesn’t like to eat? You? Stop lying… :P. All of us love to eat and will never get fed up with eating varieties of food until the last breath of our lives. We live to eat not eat to live. Remember that! So today we will be talking about diet for breastfeeding mothers. What I’m about to share with you is not the best or worst of foods, but rather types of food which are extremely nutritious for lactating mothers and would help them produce more milk for their baby and also help themselves to become stronger.
Lactating mothers tend to become more hungry as compared to others. Breastfeeding uses extra calories of up to 500 per day. So, first of all, we would like to advise you to aim for 8-10 small and big meals in a day as part of your lactation diet. In these meals, take 3 regular meals and 5 snack meals. Eating frequently and in regulation is very important while you are breastfeeding because whatever you are eating is helping your body to produce milk for your baby. It also affects the taste of your milk and adds nutritions to it.
Diet for breastfeeding mothers is crucial when it comes to taking care of your baby. We, as a mother, get too involved in taking care of our newborn that we forget to take care of ourselves. We forget that what we are feeding ourselves is what we are feeding our newborn. The food we eat helps us to produce milk that we breastfeed our baby. A breastfeeding mother needs to consume a fully balanced diet. Your body demands extra attention and nutrients as you are consuming and taking care of two people.
Some nutrients that are crucial in your diet plan are protein, calcium, vitamins like B1, B2, B3, folate, B12, C, and A. Each of these Vitamins and Minerals should create your entire meal. This will make you healthier and stronger.
During 9 months, we as a feeding mother, transfer all our vitamins and minerals into our baby, which leaves us with nothing. We help our baby to develop from our blood, so do we need that back? Obviously. Eating a balanced diet will help our body to recover and regain what we have lost in the previous 9 months. Otherwise, you will have to deal with bodily issues a lot. The most common of them is hair fall, which happens due to iron deficiency and hormonal changes.
Full recovery of your body may take months and to fasten the results you have to consume good and keep aside those burgers and sweets that you might be craving. It’s high time now and it’s time to settle yourself back on the track. So without any further chit-chat let’s straightforwardly discuss the important food and diet for breastfeeding mothers and no-no foods as well.
So firstly, let’s begin in detail with:
WHAT TO EAT
Nuts are the powerhouse of nutrition, high in essential minerals such as iron, calcium, and zinc as well as vitamin K and B vitamins. They are a rich source of healthy fatty acid. Add a handful of nuts into your diet and see the magic happening. You can also make a healthy smoothie out of it. It will be tastier and healthy. Don’t forget to add some healthy fruits and leafy greens in it.
2. Beans and Legumes
Beans and legumes are healthy sources of protein, vitamins, minerals, and phytoestrogens. Eat every bean and legume, from chickpeas to soybean. They are rich in lactogenic properties and protein. So eat them all.
3. Green Leafy Vegetables
Leafy vegetables are a good source of iron. As we told you earlier, after giving birth, our body faces a lot of deficiency, so grab some greens into plates now. Also, the carbohydrate portion of these vegetables, which is known to cause gas, cannot transfer into the breast milk.
4. Fiber-Rich Starches
Potatoes, Butternut Squash, Sweet Potatoes, Beans, Lentils, Oats, Quinoa, are the best source of fiber. Each good and balanced amount of fiber which will keep you and your gut healthy and fresh.
5. Healthy Fats
Avocados, Olive oil, Coconut, Eggs, full-fat yogurt are a good source of healthy fats. Nuts are also one of them. Try to fill your body with these healthy fats as this will help your body to repair and balance newborn mother food balanced. Ohh we would love to see you more beautiful again.
6. Meat and Poultry
If you are a non-vegetarian eater, then you should add chicken or mutton, etc in your diet. These foods are rich in protein and fat which will replenish your lost vitamins and minerals. But make sure not to eat them in excess amounts. One to two servings in a week is more than enough.
WHAT NOT TO EAT?
So we have discussed the diet for breastfeeding mothers, and we have eaten a lot till now. Let’s now focus on what should not be included in feeding a mother’s diet:
We all know that fish is a great source of protein and Omega 3 fatty acid, which is great for our body. But do you know about the presence of high levels of mercury in them?
Mercury can make its way into your breast milk and can harm your baby. So avoid eating fish while you are breastfeeding
2. Coffee and Tea
We all know the bad effects of coffee and tea. Do we?
The caffeine in coffee and tea does end up in breast milk, which can make napping difficult for both you and your little one. So avoid coffee and tea, as much as you can.
Consuming alcohol may harm your baby. Always drink moderate quantity and less frequently. Avoid as much as you can. You have your entire life to drink alcohol.
4. Gas Producing Foods
Avoid gas-producing food such as beans, brussels sprouts, cabbage, broccoli, and cauliflower, that can cause problems in your little one.
5. Processed and Junk Food
As a general rule, check labels and try to avoid processed foods that contain long lists of additives. These additives are bad for your health and we should not eat these foods generally as well.
Eat these healthy foods in a balanced format. Do not overeat anything. We also suggest you consume that healthy food that our elders ask us to eat. Take advice from others as well and try to create a balanced diet chart. Consult your doctor when in need. If you suspect that your baby is having any reaction from the food you are consuming then talk to your doctor immediately. Often, our child is allergic or uncomfortable from some food and if you consume it, they may directly get affected.
Always add or subtract food after consulting a health professional. Your doctor may also recommend eating some supplements in addition to your balanced diet. These supplements make up for any nutrients that are missing from your diet.
Eat healthily and be more conscious about what you eat. Be healthy and stay happy. Follow us for more such articles and do not forget to like and share our work with your fellow mothers. 🙂
You can also go through these 10 Easy and Helpful Breastfeeding Tips For New Mothers. Might be helpful to you. Have a look!
For timely information on Breastfeeding and Parenting Tips, Subscribe to our Newsletter.
Feel free to join our Facebook community of beautiful & supportive moms where everyone shares their amazing experiences.