The Best Foods for Breastfeeding Moms

Details: Category: Region 9; Published: 25 July 2022

Breastfeeding Diet You are providing your infant with nutrients through breastfeeding that will support their growth and development. However, you might have questions about what foods and beverages are the healthiest for you and how your diet may impact your breast milk and your baby. Breastfeeding offers a variety of benefits. Breastfeeding may lower your chance of getting certain medical diseases, such as heart disease and diabetes, later in life, according to a study by Christine M. Dieterich and colleagues. Additionally, it could make you feel less stressed and closer to your newborn. Naturally, producing this liquid gold requires a lot of energy, and in order to satisfy these demands, you need more nutrients than usual. It is crucial that you select nourishing foods that are high in nutrients to support the production of breast milk.

You might be wondering why eating a healthy, nutrient-dense diet is so crucial when you're breastfeeding. A nutritious diet is crucial, according to Adda Bjarnadottir of Healthline, to ensure that your child receives all the nutrients they require to flourish in addition to promoting your general health. All the nutrients your baby needs for healthy development during the first six months are present in breast milk, with the exception of vitamin D. But if your diet, as a whole, lacks the necessary nutrients, it can have an impact on both your health and the quality of your breast milk.

Do women who are breastfeeding need additional calories? The answer is yes. To give you the energy and nourishment to create milk, the Mayo Clinic recommends eating an additional 330 to 500 calories per day. When breastfeeding your newborn, there's a reason why your hunger levels can be at an all-time high. The process of producing breast milk is taxing on the body and requires more calories overall as well as a larger intake of some specific nutrients. The requirement for certain nutrients such as protein, vitamin D, vitamin A, vitamin E, vitamin C, vitamin B12, selenium, and zinc has also increased, according to Adda Bjarnadottir.

Adda Bjarnadottir recommends the following foods to prioritize when breastfeeding:

Fish and seafood: salmon, seaweed, shellfish, sardines
Meat and poultry: chicken, beef, lamb, pork, organ meats (such as liver)
Fruits and vegetables: berries, tomatoes, bell peppers, cabbage, kale, garlic, broccoli
Nuts and seeds: almonds, walnuts, chia seeds, hemp seeds, flaxseeds
Healthy fats: avocados, olive oil, coconut, eggs, full-fat yogurt
Fiber-rich starches: potatoes, butternut squash, sweet potatoes, beans, lentils, oats, quinoa, buckwheat
Other foods: tofu, dark chocolate, kimchi, sauerkraut

Additionally, when you are nursing, you should exercise caution when consuming a few foods and beverages. According to the Mayo Clinic, breastfeeding mothers should abstain from alcohol use. If you drink, wait to breastfeed until your breast milk is fully alcohol-free. Consider pumping milk to feed your baby later before you indulge in alcohol. Avoid consuming more caffeinated beverages than 2 to 3 cups (16 to 24 ounces) per day. Your infant may become agitated or have trouble falling asleep if there is caffeine in your breast milk. The majority of seafood may potentially include pollutants like mercury. The developing nervous system of a baby could be at risk from high mercury exposure via breast milk. Avoid mercury-rich seafood, such as swordfish, king mackerel, and tilefish, to reduce your baby's exposure.

You might experience increased thirst when breastfeeding in addition to increased hunger. Your oxytocin levels rise when your baby latches onto your breast. Your milk starts flowing as a result. This increases thirst and ensures that you drink enough water when nursing your child. You should be aware that your hydration requirements will change depending on your activity level and dietary intake, among other things. As a general guideline, you should always drink when you're thirsty and continue to do so until your thirst is satisfied. However, you might need to hydrate yourself more if you experience extreme fatigue, dizziness, or a decrease in milk production.

To keep you and your infant nourished and healthy, your body needs more calories and nutrients. Your breast milk's quality may suffer if you don't consume enough calories or nutrient-dense foods. Additionally, it might be harmful to your health. Eating a range of healthy, wholesome foods and avoiding processed foods are more crucial than ever. To keep your baby healthy, limit your intake of alcohol and caffeine to the suggested levels. Make sure to include supplements, such as omega-3 fatty acids and vitamin D, in your routine as necessary. Finally, give your body some time. Take each day as it comes, and never forget how wonderful you are.

DMO II Marie-Claire Gaas

References: