Samboan, Cebu – When it comes to breastfeeding, your baby will receive everything he or she needs for proper development from your breast milk. Good nutrition will help you increase your milk supply, gain energy, and lose baby weight. To stay healthy and maintain a high milk production, lactating mothers need to eat well. Protein, carbohydrates, and fats are all necessary nutrients for a nursing mother and her healthy baby. Your body needs to heal a lot after pregnancy and childbirth, Protein is required for tissue formation and repair, hormone regulation, and antibody formation to protect against infection. A high-protein diet will also help you produce enough breast milk for your child.
Great sources of protein include meats, dairy products, beans, nuts, and some vegetables. Most animal products are complete proteins because they have all 9 essential amino acids.
Chicken is one of the most well-liked and flexible protein sources. But this meat also contains plenty of minerals like vitamin B12 that are advantageous for nursing moms. Additionally, it provides choline, a vitamin critical to the growth of a baby's brain.
Salmon is a high-protein food that is also high in vitamin B12 and omega-3 fatty acids. It is also one of the few sources of natural vitamin D. B12 and omega-3 fatty acids are thought to help prevent postpartum depression. It is ideal for breastfeeding mothers because it contains a high concentration of DHA, a type of fat that is essential for the development of a baby's nervous system.
Beef is an excellent source of protein that is high in zinc, iron, and B vitamins. It helps you maintain your energy, which is essential when you have a new baby at home. Dairy foods, such as milk, cheese, and yogurt, are not only high in protein, but also high in calcium, and many are vitamin D-fortified. Eggs are high in protein, choline, lutein, B12 and D vitamins, riboflavin, and folate. They are a quick and simple meal or snack.
Legumes and beans are also high in protein, iron, and fiber and should be included in the diet of lactating mothers. They are also high in minerals and phytochemicals, which are non-nutrient chemicals produced by plants.
Breastfeeding is a lot of work! To keep you and your baby nourished and healthy, your body requires more calories and nutrients. If you don't consume enough calories or nutrient-rich foods, the quality of your breast milk will suffer. It can also be harmful to your own health. It is more important to consume a variety of healthy, nutritious foods while limiting processed foods. Avoid alcohol and excess caffeine consumption and stick to the recommended intakes to keep your baby healthy. Use Pinggang Pinoy for Pregnant and Lactating Women to guide you in your food intake as you ensure a healthy and successful breastfeeding journey for yourself and your baby. // ND II Bea Margaux E. Cornelia, RND
