Pregnancy brings lots of changes to mother physiology. However, if this is your second or third child, you might be familiar with the ultimate breastfeeding diet. Not to worry, if this is your first child, this guide will assist you.
Pregnancy is a period of changes to body and habit as well. But one thing that will never change is a healthy diet. It is essential to take a nutrient-rich diet before and after the birth of a baby.
Breastfeeding a baby involves several questions related to diet. What should you eat? What should you avoid? The one nice thing is that you can reshape your diet at any time of breastfeeding. If you have passed through pregnancy cravings successfully, then a breastfeeding, healthy diet is not much different.
While nursing a baby, you have to keep an eye on some foods. If a mother is not eating well, how can she nurse the baby? Breastmilk is what a mother is consuming. Make sure to consume the right food for the baby’s health.
Hey, new moms! This guide will be perfect for you.
Tips For A Healthy Breastfeeding Diet
The following tips and healthy foods will help you to nourish your baby. I know there are endless bits of advice about breastfeeding and a healthy diet. Here I will give you some simple tips.
Eat Lots of Fruits & Vegetables:
Fruits are a cornerstone of all healthy diets; whether you are pregnant or breastfeeding, you can eat all fruits. The vitamins in the fruits keep you and your baby healthy. Vitamin B1, B2, B6 & C enhance milk production. Besides, antioxidants in apples, bananas, and oranges prevent damage by free-radicals. How can you forget fibers? Fruits & vegetables are a rich source of fibers that boosts the immune system.
Also, the spinach, kale, asparagus, and all vegetables are nutrient-rich. Take at least three servings of fruits & vegetables to keep your and your newborn’s diet healthy.
Intake of Lean Proteins:
Are you familiar with those nine amino-acids that lean proteins provide? Your body cannot manufacture those amino-acids, that you can get from chicken, milk, yogurt, and cheese. For a healthy breastfeeding diet, take three servings of lean proteins daily.
However, if you take more lean proteins than recommended diet, your body will store them as fats. The protein intake will help your body in getting back to shape. Breastfeeding needs lots of proteins from the mom’s body. You need more calories than on a pre-pregnancy diet.
Include Healthy Fats:
You can take healthy fats like walnuts, almonds, nuts, and avocado to get beneficial nutrients. Also, you can take omega-3, omega-6 tablets. Let me clarify, don’t go overboard as it can cause bloating, gas, and stomach discomfort.
Also, omega-6 can raise your blood pressure, keep your body hydrated with water & fresh juices. For getting healthy fats, you can take a slice of avocado at your lunch-time.
Hydrate & Hydrate:
Breastfeeding can lead to dehydration. Make sure to drink 8 glasses of water a day. Dehydration will lead to other problems like constipation, fatigue, and urinary tract infection. Besides, healthy diet water gives you glowing skin and reduces stretch marks on the body. If you want to enhance your milk production, drink 8 glasses of water a day.
Ensures Healthy Breastfeeding Diet With Calcium Intake:
Oh! Breastfeeding draws all your body’s calcium. How will you maintain the calcium in your body? By taking excess micronutrients. Calcium will keep your skeletal strong and makes your baby’s bones healthy. Taking 1000 – 1500 milligrams of calcium a day ensures healthy breastfeeding.
You can add calcium to your diet by eating multivitamins. However, natural sources of calcium are milk, yogurt, broccoli, bok choy, and collard green.
Plan Your Alcohol & Caffeine Intake:
Yup! Caffeine & Alcohol are acceptable while breastfeeding. There is a need to plan the consumption of both around breastfeeding time. You can take a glass of wine or a mug of tea after breastfeeding your child. Remember not to take it right before nursing.
Also, limit yourself to 1 – 2 cups of caffeinated beverage a day. However, if you use an excess amount, your baby becomes jittery, irritable & sleepless.
Take A Multivitamin:
During breastfeeding, you can use multivitamins to maintain the proper nutrients in the body. You can use food intake nutrients and naturally released nutrients. These foods will increase breastmilk production.
Also, make sure to intake the following nutrients.
- Fish, Pork, Bread
- Cheese, Almonds, Nuts
- Seeds, Nuts, Fish
- Liver, crab, shellfish
- Potatoes, carrots, green veggies & eggs
- Cod Liver oil & Mushroom
Foods To Avoid For Healthy Breastfeeding Diet:
Along with wondering what to eat during breastfeeding, you might be searching for what you should avoid. A nursing mother can avoid the following foods and liquids for being healthy.
- Excessive Alcohol
- Spicy Foods
- High-Mercury Fish
- Processed Foods
A Healthy Breastfeeding Diet:
Breastfeeding will bring lots of changes and challenges you can cope with by eating a ultimate breastfeeding diet. Be patient and take care of your newborn. If your baby is allergic, you can use cow milk. Babies can tolerate cow milk quite calmly and get the nutrients they need.