Diet For A Healthy Breastfeeding Mom
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Now that you have had your baby, you must be thinking of losing the pregnancy weight as quickly as you can. We see celebrities hitting the gym or doing a crash diet soon after pregnancy to shed those extra pounds. But since you are breastfeeding, here are a few things that you need to know.
How Much Is Too Much/Too Less?
In the months following childbirth, mothers need to have 500 calories more. You will need to consume a total intake of 1,800-2,200 calories per day (1). This figure could vary for cases where the mother is underweight, exercising more than 45 minutes a day, or nursing two infants. You can talk to a health care provider to know how to maintain a healthy diet.
Slow And Steady Wins The Race
We have all seen and heard stories in which new moms are able to lose their baby weight in just a few months without a special diet or exercise. There can be many reasons for this like the nature of their body, metabolism, activity level, etc. But the best way to lose weight is gradually, and it also helps you maintain that weight if you do it the right way. You need the energy to breastfeed your baby. A healthy balanced diet and workout will help you to lose weight gradually, but effectively. Of course, you need to check with your doctor about when can you start working out.
Get The Right Nutrients
It’s important to have a well-balanced diet so that you don’t feel tired and depleted taking care of your baby and nursing at the same time. Include a healthy balance of fresh fruits, vegetables, and whole grains such as brown rice, whole-grain bread or oatmeal in your diet. If you are confused as to what foods will give you the nutrients that your body needs, here’s a list to help you out:
Protein: Good sources of protein can help you shed the extra weight and keep you full at the same time. But it’s important to get the right amount and the right protein. Eat beans, seafood, lean meats, eggs, and soy products.
Calcium: Consume low-fat dairy, about 1,000 milligrams per day (2).
Iron: Iron is vital for the red blood cells in our body. It helps in the production of hemoglobin that carries oxygen to the rest of our body from the lungs. Consume at least 15 milligrams of iron every day (3). You can have beans, lentils, baked potatoes, green leafy vegetable, whole grains, etc.
It’s recommended to get an expert opinion if you are vegan, recently had twins, or have a health problem.
Take Your Vitamins
There’s a reason why your doctor prescribed you those vitamins. Your doctor may ask you to continue with your prenatal medicines up to one month after the delivery. Your body needs it! You can check with your doctor later to find out if you need to continue with it, or he/she might switch you to some other supplements of multivitamins and minerals.
Avoid These Foods
Remember, whatever you eat, your baby eats too. So, it’s recommended to stay away from some foods.
Alcohol: It’s better to hold off on alcohol when you are lactating. If you want an occasional drink, remember that it takes a few hours to get it out of your system.
Caffeine: We know the effects of caffeine during pregnancy. If you consume more than 24 ounces of caffeine while nursing, it can upset your little one’s sleep pattern (4).
Fish: Surprised to see this on the list? Well, don’t because it is suggested to avoid having fish that is high in mercury, like swordfish, shark, tilefish, and king mackerel as it can harm your baby (5).
Stock up fresh fruits and vegetables in your fridge and have local produce which is in season. You can also go for organic options as it will contain fewer pesticides. Drink plenty of water, and always stay hydrated. You don’t need a so-called perfect diet to continue producing breastmilk, but a poor diet and nutrition may affect the quality of breastmilk.
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