Breastfeeding overview:
Breastfeeding is one of the most
natural and beneficial things a mother can do for her baby. Not only does it
provide essential nutrition, but it also helps to create a strong bond between
mother and child. But what many mothers don’t realize is that breastfeeding
also requires a healthy diet. Eating the right foods can help ensure that your
baby gets the best possible nutrition while you are breastfeeding.
When it comes to breastfeeding,
there are certain foods that should be avoided and others that should be
included in your diet. Here is an overview of what you should eat while
breastfeeding to ensure your baby gets the best nutrition possible.
What you should eat while breastfeeding?
·
First,
it is important to make sure you are getting enough calories and nutrients in
your diet. Breastfeeding mothers need an extra 500 calories per day, so make
sure you are eating enough food to meet this requirement. It is also important
to get enough protein, calcium, iron, zinc, and vitamins A, C, D, and E in your
diet.
·
Good
sources of protein include lean
meats such as chicken or turkey breast, fish such as salmon or tuna, eggs, nuts
and seeds such as almonds or pumpkin seeds, beans such as black beans or chickpeas,
and dairy products such as yogurt or cheese.
·
Calcium-rich
foods include dairy products such as milk
or cheese; dark leafy greens like spinach; tofu; sardines; almonds; fortified
cereals; broccoli; oranges; figs; sesame seeds; and fortified orange juice.
·
Iron-rich
foods include red meat such as beef or
lamb; dark leafy greens like spinach or kale; legumes such as lentils or black
beans; fortified cereals; dried fruits like raisins or apricots; nuts like
cashews or almonds; eggs; tofu; quinoa; oatmeal ;and fortified breads and
pastas.
·
Zinc-rich
foods include oysters (or other
shellfish), beef chuck roast (or other red meat), pumpkin seeds (or other
nuts/seeds), yogurt (or other dairy products), chickpeas (or other legumes),
dark chocolate (at least 70% cocoa content), mushrooms (such as shiitake
mushrooms), oats (or other grains) ,and fortified breakfast cereals.
·
Vitamin
A-rich foods include
carrots, sweet potatoes/yams, cantaloupe/honeydew melon ,spinach/kale/collard
greens ,pumpkin/butternut squash ,mangoes ,apricots ,red bell peppers ,liver
,eggs ,and fortified milk . Vitamin
C-rich foods include oranges/orange juice ,strawberries/raspberries/blueberries
,kiwi fruit ,cantaloupe/honeydew melon ,broccoli/cauliflower/Brussels sprouts
,tomatoes/tomato juice ,red bell peppers . Vitamin D-rich foods include fatty
fish like salmon & tuna ;fortified milk & orange juice ;egg yolks
;mushrooms ;cod liver oil ;cereals & breads with added vitamin D . Vitamin
E-rich foods include sunflower seeds & oil ;almonds & almond butter
;hazelnuts & hazelnut butter ;avocados & avocado oil ;spinach &
Swiss chard ;olive oil ;fortified cereals .
-
In
addition to eating these nutrient-dense foods while breastfeeding, it is also
important to stay hydrated by drinking plenty of water throughout the day—at
least 8 glasses per day—
However, there are certain things
that breastfeeding mothers should avoid in order to ensure the health of both
mother and baby. Here are some tips on what breastfeeding mothers should avoid
during lactation.
Tips are breastfeeding mothers should avoid
1. Avoid Alcohol: Alcohol can
pass through breast milk and can affect your baby’s development and behavior.
It is best to avoid alcohol altogether while breastfeeding, as even small
amounts can be harmful for your baby.
2. Avoid Smoking: Smoking can
reduce the amount of milk you produce, as well as increase the risk of Sudden
Infant Death Syndrome (SIDS). It is best to avoid smoking altogether while
breastfeeding, or at least limit it as much as possible.
3. Avoid Certain Foods: Some
foods can cause allergies or digestive problems in babies, so it is important
to be aware of which foods may not be suitable for your baby while
breastfeeding. These include cow’s milk, eggs, peanuts, tree nuts, fish,
shellfish and soy products.
4. Avoid Certain Medications:
Some medications can pass through breast milk and affect your baby’s health, so
it is important to talk to your doctor before taking any medication while
breastfeeding. These include certain antibiotics, painkillers and
anti-depressants.
5. Avoid Stress: Stress can reduce
the amount of milk you produce and make it difficult for you to relax when
nursing your baby. It is important to take time out for yourself and find ways
to manage stress levels while breastfeeding in order to ensure a healthy supply
of breast milk for your baby.
6. Avoiding sugary drinks
like soda and energy drinks which can lead to dehydration. It is also important
to limit caffeine intake while breastfeeding since too much caffeine can cause
restlessness in babies. Finally, try to limit processed snacks like chips and
cookies which contain unhealthy fats and sugars that can be passed on through
breast milk.
Conclusion
Eating
a healthy diet while breastfeeding and
following the previous tips on what breastfeeding mothers should avoid during
lactation ,will help ensure that both you and your baby stay healthy and your
baby get all the nutrients you need for optimal health during this special time
in your lives together!