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Good Foods to Eat When Breastfeeding

Nursing mothers should always maintain a balanced and healthy diet, and take plenty of fluids to produce more breast milk. Your daily diet should include all the basic food groups such as calcium, protein, iron and vitamins. Nursing mothers normally need more calories than a new mother who is not breastfeeding. If you are fully breastfeeding, your diet will include 2700 kcal per day. However, your caloric intake will be reduced after weaning from breastfeeding to 1800 kcal per day. It is very common for you to be more thirsty; therefore, it is essential that you drink enough water to quench your thirst. You can also drink a glass of water before and after breastfeeding.

A healthy breastfeeding diet relies more on the good quality of food than on the quantity of food. A healthy daily diet should include:

1. 50% grains (such as oatmeal, cereals, wheat germ, etc.)

2. 20% vegetables, beans and peas (carrots, pumpkin, spinach or other green vegetables, sweet potatoes, tomatoes, soybeans, kidney beans, kidney beans, pinto beans, etc.)

3. 10% fruit (such as prunes, bananas, oranges, grapefruit, honeydew melon)

4. 10% various nuts, seeds and algae (such as almonds, hazelnuts, pine nuts, peanuts, peanut butter, sunflower seeds, etc.) and 5. Last but not least 10% meat and fish (such as lean beef, pork, lamb, shrimp, clams, oysters, cod, rainbow trout, halibut, etc.). 6. You can also add dairy products to your diet, such as low-fat milk and low-fat or fat-free yogurt.

Good foods that help maintain a healthy and balanced diet for breastfeeding:

1. Beans and peas like soybeans, kidney beans, etc. are your source of protein. They are also rich in vitamin B. It is a good source of food for weight loss while breastfeeding without affecting the quality of breast milk.

2. Raisins, almonds, and other nuts contain more iron, calcium, and fiber than fresh fruit, and are also a great substitute for fruit that could cause weight gain.

3. Dried clams, oysters and scallops are fortified with iron. You can add this food group to your diet to prevent anemia.

4. Seaweed is a high-fiber, calorie-free food that also helps lower cholesterol. 5. Spinach, cabbage and green vegetables are said to improve your body’s metabolism.

Nursing mothers need to be aware of certain food intakes because any food that you included in your diet would pass into your breast milk. We advise you to avoid taking a lot of spices, vinegar, ginger and sesame oil. Fish like swordfish, king mackerel, shark and tilefish are not suitable for you as a breastfeeding mother, as these fish contain high levels of mercury. You are also advised to avoid all alcoholic beverages. Caffeinated beverages like coffee are also discouraged. However, a moderate amount such as 2 cups a day would not affect your breast milk much if you cannot avoid it. You must quit smoking if you are a smoker. Even secondhand smoke is not good.

Nursing mothers are advised to know that any medicine should be taken under a professional description. Although the amounts of medication that will be presented in breast milk are small and the concentration is too low to cause danger to the baby, you are advised to seek professional advice before taking any medication. You should seek professional advice on whether to use medication before attempting self-treatment.

Breastfeeding your baby requires extra calories in your diet; therefore, you must ensure that your diet and the foods you take daily include all the essential foods in the food groups. The type of food you eat will affect the quality of your breast milk for your baby.

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