During pregnancy many women gain weight so in order to lose weight they want to eat less. If you are a breastfeeding mother, you need to eat diet full of nutrition so that your diet can keep you as well as your child healthy. Given below are some foods which you should consume when you are breastfeeding.
Fatty acids are good for your child’s development. Fish or fish oil are very good sources of omega 3 fatty acids. Omega 3 helps in brain development and also makes your child’s nervous system strong. If you are a vegetarian you can obtain omega 3 from flaxseeds, flaxseeds oil and by chewing a few raw leaves of basils.
Try to consume foods cooked in sunflower oil, olive oil etc because they are rich in fatty acids as well they contain powerful antioxidants such as vitamin E, Vitamin D etc. Corn and rapeseed too are considered to be good breastfeeding diet.
Apart from omega 3 fatty acids, folic acid too is very important for you. Folic acid too strengthens nervous system of your child. You can get folic acid from cabbage, spinach and other green leafy vegetables.
You should also eat foods rich in iron and calcium. Almonds, milk and other dairy products are good sources of calcium whereas green leafy vegetables are good sources of iron. During pregnancy you also face deficiency of zinc hence you should eat foods rich in zinc too. You can get zinc from eggs, oats, etc.
Since breast milk contains protein also hence you need to consume protein rich foods such as eggs, nuts, milk, meat etc.Water is one of the most important liquid you should consume during your breastfeeding period. Water keeps you hydrated and helps in production of more milk. Water also keeps toxins out of your body. Hence drink plenty of water while you are breastfeeding.
Avoid alcohol and tobacco in any form. Nicotine present in tobacco gets into your bloodstream and through your breast milk reaches in your child’s system. The nicotine which could harm you just 50% could harm your child double than that which would badly affect his/her health.
Similarly, alcohol too gets into your bloodstream and reaches your child’s stomach through your milk. This could damage his/her liver and cause too many health problems. It is advised that you should also limit the intake of coffee.