The period of breast feeding provides a sense of joy to all new mothers but it’s equally important that you take keen interest about your food habits during this span of time. The needs of a postnatal woman are different from that of a pregnant or a normal adult female so her nutritional needs would also be different.
Milk production in terms of its quantity and quality depends on the mother’s food intake; regardless of what the mother is consuming the top priority of her body would be to utilize energy for milk production before meeting her personal nutritional requirements, so if you’re not eating proper food or the right amount of food you could be hampering your health and also pose harm to your little one’s health because for the first few months the baby totally depends on the other’s milk for all its nutritional needs for a normal growth
So the energy required by a breast feeding others is atleast 450 Kcal above a normal adult woman and it’s mandatory that she has a balanced diet too.
Healthy Breastfeeding Diet Tips
Fats are the most valuable energy source; they provide twice as much as energy as carbohydrates. During pregnancy a normal woman puts on weight but after birth the mother’s body burns up this fat to provide energy for milk production. It’s advised that you carry on the intake of fatty foods to meet the demands of your body.
An Omega-3 fatty acid called DHA aids in your baby’s neural development. It’s been seen that mother’s whose diet consists of DHA produce elevated amounts of the fatty acid in their milk. Fishes are the greatest source of DHA. Include variety of fishes in your diet especially salmon and mackerel.
The body cells require protein for proper functioning but during breast feeding it’s necessary that your milk has dietary protein content too. You’ll find protein in most of the food like eggs, pulses, legumes, meats and all kinds of nuts.
Core nutrient of mother’s milk is calcium to help development of baby’s bone structure but at this stage the mother‘s body has high demand for calcium to strengthen her bones. Consume dairy products like milk or cheese and green leafy vegetables like drum sticks and spinach.
Milk is constituted of water too and to balance out the loss of water through breast feeding increases the demands of water by the body. Lactating mothers should consume more water to meet the demands of her body. Water can be taken as juices or soups.
Vitamins And Minerals
Your lactation period and amounts of nutrients in the breast milk partially depends on intake of essential vitamins and minerals by the lactating mother. A myriad number of these are required for proper functioning of the body.
This vitamin is vital for normal growth and immunity. It is founds in green leafy and yellow vegetables, eggs, fishes, milk, carrots, mangoes and apricots.
This is an essential one for RBC (red blood cells) formation and helps body absorb dietary protein. It’s found in whole grains, beans, sprouts, tomatoes, carrots and spinach.
This is a vitamin needed to assist proper development. It can found in leafy vegetables, nuts and cereals.
The working of thyroid glands and healthy growth depends on iodine. It is present in sea food and vegetables. Make sure to add iodized salt to your food as it is also a good source of iodine.
Forms an integral constituent of numerous body enzymes that control all our body activities. Lean meats, legumes, whole cereals and nuts are good sources of zinc.
You need to limit your alcohol and caffeine laden drinks to a minimal. Mothers who took excessive alcohol or coffee during lactation have reported problems with normal growth and development of their babies. Food loaded with spices may also affect some breast fed babies. Remember what you eat reflects onto your milk, so eat well to keep your little one healthy.