This blog post is all about diet tips for breastfeeding mothers.
Breastfeeding is a beautiful and natural process that helps create a bond between the mother and the child. It is one of the first and most important sources of nutrition for the child.
As a mother, you must include healthy and nutritious food in your diet to benefit you and your child’s health.
Multiple studies on breastfed babies prove that they are more intelligent than formula-fed babies.
UNICEF and WHO recommend mothers exclusively breastfeed for the first six months of a child’s life.
Read further to know how many calories you need while breastfeeding and effective ways to design a healthy diet for nursing moms.
How to design the best diet for nursing moms?
A nursing mother’s diet plan has to be healthy and nutritious. You must remember that whatever you are eating is directly affecting your baby. So always choose the healthier options.
Calorie intake:
A breastfeeding mother needs an additional 330-400 calories to meet their daily requirements.
You can add these extra calories in the form of a healthy snack like whole wheat bread with peanut butter, fruits, oatmeal granola bars, etc.
Simple ways to design a healthy diet:
There is no science in eating healthy and, you do not need a fancy meal plan. You can take baby steps and start including one healthy habit at a time in your daily routine.
Here are a few tips to get you started.
Follow the food pyramid:
A food pyramid is a visual representation of healthy foods and their servings. A nursing mother must follow the food pyramid to meet their daily requirements. According to the pyramid, you should have
- 6-11 servings of carbohydrates
- 2-3 servings of proteins
- 2-3 servings of dairy
- 3-5 servings of vegetables
- 2-4 servings of fruits
- And fats in a small amount
Have a regular mealtime:
Having a regular meal time for nursing mothers is just as important as eating healthy. You must follow a routine to keep your energy levels up and have a smooth milk supply.
There are some ways to have quick and easy meals. If you do not have time to cook breakfast, you can always have healthy smoothies, peanut butter sandwiches, and dried fruits with yogurt for breakfast.
Doing a weekly meal prep or utilizing the leftover food for lunch and dinner is also a good idea.
Eat milk-making foods
Lactogenic foods are the food items that help in making more milk. These milk-boosting food items help nursing mothers maintain a healthy flow of milk. Oatmeal, chickpeas, dark green veggies, and almonds have lactogenic properties. They help boost your milk supply and provide omega-3 and other essential nutrients.
Alcohol and caffeine
A limited amount of alcohol and caffeine is allowed for nursing mothers.
If you want to breastfeed your child after alcohol consumption, wait two to three hours after a serving to nurse or pump, as its effects don’t stay in your blood after 2-3 hours.
If you just had a serving of alcohol and your breast feels full and uncomfortable, it is better to pump and discard that milk. According to the Cleveland Clinic, the recommended alcohol serving for nursing mothers is one drink. Let me be clear that one drink doesn’t mean one glass. One standard drink is
- 12 ounces of 5% beer (one can)
- 8 ounces of liquor
- 5 ounces of 12% wine
- 5% of 40% liquor
Caffeine is safe while nursing as it doesn’t have any harmful effects. Experts recommend limiting its intake to 300 milligrams per day for nursing mothers as it does pass through breastmilk to your child.
If you notice your child is having trouble sleeping, it is a good idea to lower the intake and observe your child’s sleeping pattern.
Stay hydrated
Staying hydrated is very important for nursing mothers. Drink a glass of water whenever you are thirsty or if your urine appears yellow. You can also have other beverages and fruit juices.
Avoid too many artificial juices and sugary drinks as they can cause weight gain. The general recommendation of daily water intake is at least 8 glasses of water but, you can adjust it according to your body needs and have more water if you feel like it.
Snack throughout the day
Snacks are just as important as regular meals for nursing women. Frequent snacking between mealtime can help in keeping you energized and active.
Stock your kitchen with healthy and easy-to-eat snacks like oatmeal bars, nuts, and seeds.
Don’t forget your multivitamins:
Multivitamins are a trivial part of a nursing mother’s diet. You can have all the necessary vitamins by eating healthy food.
Adding proteins, fruits, and veggies to your diet can provide essential nutrients.
If you are a vegetarian, please be careful about your vitamin intake.
Animals products are a great source of protein, calcium, vitamin B, and Omega-3 fatty acid.
Avoiding these products can cause deficiencies in you
r body. It is good to consult your doctor about your vegetarian diet. So, he can prescribe you a vitamin B, D, or Omega-3 supplement.
Vegetables like spinach, kale, and broccoli can provide you with vitamins A, B, C, and K. You can toss them in a salad with a dash of flaxseeds and feta cheese and, you are good to go.
Adjust diet according to the baby
You cannot determine your child’s food allergies. But if you have a family history of food allergies, asthma, and eczema, it is good to avoid food items that cause allergies like shellfish, peanuts, and dairy products.
If you observe signs of diarrhea, gas, or eczema in your child, consult the doctor immediately. Discuss your diet to ensure that you do not eat any allergic food.
Final words
A healthy diet is vital for breastfeeding mothers to provide the much-needed energy and nutrients.
Mindful eating and opting for healthier options can help you boost your energy and aid in weight loss.
Just remember to make a routine and start following it. Stay hydrated and munch on healthy snacks.
