Diet while breastfeeding mums is always a concern for many new mums. Breastfeeding is known as the best choice for your baby, from birth to six months. It helps provide all the nutrients and fluids your baby needs to grow and develop healthy body and mind.
Experts always say that breastfeeding is still the best for the baby, and it’s true, all the nutrients and vitamins your baby needs are in your care. Therefore, to ensure that your baby is well fed, you should keep a close eye on your diet.
Ten Breastfeeding tips for New Mothers
Breast milk also contains antibodies that can help fight infections and diseases; it also helps to relieve constipation and digestive discomfort in your baby and may help prevent allergies and obesity in later childhood.
So, What are the healthy tips to Diet for Breastfeeding Mums?
Only vitamin D is produced in our body; all other vitamins must be obtained from the food we eat. Vitamins are found in many foods – interestingly breast milk is one food that contains all the vitamins needed for healthy development. Therefore, the secret to a breastfeeding mother is to have a balanced diet. Fruits and vegetables are the good sources of vitamins and minerals. Intake of fruits and vegetables every day will give you almost all the vitamins you need – get all the vitamin C you need and a lot more will help provide the extra vitamin B and A you need when breastfeeding. Broccoli is a good source of vitamin C and A. Eating five servings of fruits and eating vegetables every day will also provide your body most of the minerals and fiber you need.
Minerals are also important for breastfeeding mother in other to get RDA of minerals such as calcium, selenium, and zinc. Calcium is important for the development of healthy bones – a lack of calcium can lead to osteoporosis in adulthood. Dairy products and milk are a good source of calcium so try to drink milk each day. Milk is a great source of vitamins B2 and B12. If you do not like milk or are a vegetarian, you can get calcium from other foods like calcium-enriched soy milk, sardines, dried figs, tofu, white bread, almonds, tahini, and spinach.
Breastfeeding mums are capable of producing milk for their baby; however, breastfeeding mothers need to eat a variety of foods to ensure that all the important nutrients will be present in their milk. You must include starchy foods such as bread, whole grain, pasta, breakfast cereals and rice. These foods provide the energy you need to breastfeed your baby, the fiber present in whole-grain products will help to prevent constipation and keep you energized.
Drink plenty of fluids; the best option is water, milk and fruit juices.
Eat when you are hungry; do not deprive yourself of food.
You can try to eat small meals regularly, to keep you satisfied and quiet.
Move your body and embrace exercises ; Walking etc
If, possible eat fish two times in a week. Eating fish may help your baby eyesight and brain in its prime. Avoid eating much oily fish, however, as it can contain low levels of pollutants that can accumulate in your body over time.
No special diet is required for a breastfeeding mums. All that is needed is a well-balanced diet containing plenty of fresh vegetables, fruits, little red meat and dairy products. If you like vegetables or vegan, you can easily change dairy or meat with lots of fruits and vegetables. If you are confused about whether you are eating a healthy diet, you should consult your doctor or a Nutritionist.