You are a lactating mom keen on giving your baby the best in nutrition. Now, what you eat matters a lot. A healthy diet will help you supply nutrients to the baby in the required proportions, and replenish the nutrient loss in your own body caused by lactation. Conversely, a poor diet will impact your health, making you feel tired, irritated and prone to conditions. The baby is also bound to suffer, as her growth and development are held back and she is exposed to issues. When it all boils down to good diet, here’s your list of food for lactating mother.
Increase Calorie Intake:
The calorific requirements of a lactating mother exceed that of a pregnant woman by 500 to 600 calories a day. If pregnancy weight is still there, you can go easy because these extra calories will be utilized for generating milk. However, when the weight is long gone, your calorie intake should match the requirement. A carbohydrate intensive diet in three full or five to six small meals is recommended. Snaking can also help you stay energized. Once the baby is about 6 months and no longer solely dependent on your milk, the calorie intake can be reduced.
Eat Plenty Of Proteins:
Per USDA, the daily diet for breastfeeding mothers should contain roughly 65 grams of protein. Proteins, on one hand, help your muscles, organs and skin to repair any wear and tear caused during pregnancy and childbirth, while, on the other, ensure proper muscle and brain development of your child. Plus, proteins help generate enough milk for breastfeeding. Dairy, poultry, seafood, wheat bread, dried beans, milk, cheese, nuts, cereals and oatmeal are your go-to protein sources. Ensure at least three servings a day for optimal protein supply.
Mothers lose a significant amount of fluids through breastfeeding. So, there’s a need to make up for the loss to stay healthy and energetic. Drinking 7 to 8 glasses of water a day is advisable even if you don’t feel thirsty. It’s practical to keep a bottle in the nursing room to easily access water when breastfeeding. Be wary of excessive caffeinated-drinks, as caffeine may not go well with the baby’s feeding and sleep patterns. However, 2 cups of caffeinated drinks per day are permissible. Also, avoid sugary drinks that can expose you to diabetes and weight gain.
Get High On Calcium:
The recommended calcium intake per day for a nursing mom is approx. 1,200 milligrams. It’s only if the intake requirement is met, you’ll be able to supply enough calcium for the baby’s bones and teeth development. Calcium will also ensure that your little one’s nervous, circulatory, and muscular systems will develop and function the way they should. Dairy products, such as Milk, Yogurt and cheese are rich in calcium and hence, should make it to your diet for nursing mother. Tofu and certain calcium-fortified juices are also a good option.
Vitamin C Is Vital:
Vitamin C or Ascorbic acid helps the baby to fight infections, recover from injury, absorb iron, and keep cells in the pink of health. A lactating mother requires Vitamin C in higher quantities Vis-à-vis a non-breastfeeding mother or a pregnant lady. The minimum daily intake may range from 115 to 120 milligrams. Our body is incapable of making Vitamin C, and hence, the need for taking it through dietary resources, such as citrus fruits, cauliflower, tomato and more.
Get to know more about dietary tips for the lactating mothers or breast feeding mothers. View more