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Information on breastfeeding diet and shopping list

Information on breastfeeding diet and shopping list

What should you eat while breastfeeding? Well, as a nursing mother, you can eat almost anything you want. There is no reason to avoid a certain type of food while breastfeeding your baby. Women all over the world are breastfeeding, some with spicy diets, Garlic and cruciferous vegetables. While the body of a nursing mother will give priority to the production of breast milk numinous Whatever you eat, ensuring a proper diet will help you meet your baby’s and your baby’s needs.

Switching from a pregnancy to a breastfeeding diet

Many women begin to make changes in their diet during pregnancy. You may have started taking one prenatal vitamin , to eat more nutritious foods, to add healthy snacks between meals and to reduce the amount of coffee you drink every day. If you have already done these things, then you do not have many changes to make during the transition from task to breast-feeding although you may need to eat more to satisfy your hunger.

Why is it important to eat healthy while breastfeeding?

Your body takes everything it needs to make nutrient-rich breast milk from the nutrients it stores and consumes. Many of the nutrients in breast milk will come from those you have stored in bones, tissues and fats. This way, your baby gets all the nutrition he needs, regardless of his diet.

If your diet does not provide enough for both you and your baby, your body may run out of essential vitamins and minerals. Over time, this can leave you feeling exhausted and shortened and leading to nutrient deficiencies.

However, by following a healthy, balanced diet while breastfeeding and eating enough to increase hunger, you will be able to meet your baby’s (through breast milk) and your own nutritional needs. This will not only help you recover after the baby is born, but it can also help you maximize your energy levels and feel better overall.

How does good nutrition affect breast milk and your baby?

Many of the foods you eat move into breast milk and influence composition , taste and milk color . It is believed that breastfed babies get used to the taste of food in their mother’s diet and even develop preferences for such foods later in life. Therefore, eating healthy and nutritious meals, including fruits and vegetables, while breastfeeding can help lay the groundwork for good eating habits for your baby in the future.

What is a healthy breastfeeding diet?

A plan feeding well balanced It includes a variety of foods and enough food in general is the purpose of a breastfeeding diet. A healthy breastfeeding diet contains foods that provide sources of protein rich in vitamins and minerals, high-fiber carbohydrates and healthy fats.

Preparing breast milk requires extra calories So, as a breastfeeding mother, you should eat a little more than someone who is not breastfeeding. If you are in contact with the body’s hunger signals, responding to them with a meal or snack will ensure that you meet your greatest needs. You may find that you are hungry more often or that you need a little food to satisfy your hunger.

You do not need special food. You can get all the extra calories you need from meals and snacks.

By eating a variety of foods every day, without skipping meals and respecting your body’s hunger signals, you will prepare this to meet your and your baby’s nutritional needs. If you are worried that you are not on a healthy diet or that you may need a supplement, or if you have questions about your eating habits, talk to your doctor, dietitian, or nutritionist.

What nutrients do you need and what foods should you eat?

  • Protein builds and supports all parts of the body, including muscles, brain, bones, heart, lungs, enzymes, hormones and antibodies. Eat protein several times a day. Meat, dairy products, beans, lentils, nuts, seeds, vegetables and grains contain protein.
  • Vitamin A is necessary for a growth and development healthy , especially of the eyes and skin. You can find vitamin A in red, orange and yellow fruits and vegetables, dark green leafy vegetables, liver and dairy products.
  • Iron It helps your body produce new red blood cells and allows those cells to carry oxygen throughout your body so that your body receives enough oxygen. Get iron in your diet by eating meat, fish, liver, beans, tofu, green leafy vegetables, nuts, eggs and whole grains.
  • C vitamin It is essential for healthy bones, teeth, ligaments and blood vessels. It also helps the body absorb iron and can prevent some infections. Vitamin C is found in citrus fruits and juices (orange, grapefruit, lemon, lime), strawberries, tomatoes, bell peppers, mangoes and dark green vegetables.
  • FOLATE (folic acid) is a B vitamin that helps prevent neural tube defects and is necessary for the health and proper development of your child. Foods that contain folic acid include beef liver, beans, dark green vegetables and citrus fruits. Folic acid, the synthetic form of folate, is found in fortified foods (such as cereals and cereal products) and supplements.
  • Zinc plays a role in protein production and is needed by the body for healthy growth and development, wound healing, immune function and many other things. Zinc is found in meat and seafood, dairy products, vegetables, nuts, seeds and beans.
  • Calcium It is necessary for healthy bones and teeth, as well as for the function of muscles and blood vessels. You need to get enough calcium during breastfeeding to replace what your body is giving your baby. Dairy products, dark green vegetables, sesame seeds, tofu and fortified nut or seed milk and orange juice are sources of calcium.
  • Vitamin D It helps your body absorb calcium from your diet and is also very important for the healthy growth of your baby’s bones and teeth. While our skin can produce vitamin D after sun exposure, it is found in some food sources, including fatty fish, egg yolks, beef liver, and foods rich in vitamin D, such as cereals, orange juice, milk. and yogurt.
  • Docosahexaenoic acid (DHA) is a fatty acid that supports the development of the baby’s brain and eyes. You can find DHA in fatty fish, eggs and liver.

Nutrition shopping list for nursing mothers

You can get all the nutrients you need every day by consuming a variety of foods from large food groups. Here is a list of foods to add to your shopping list or grocery stores.

Meat: Beef, chicken, turkey, pork, fish and shellfish. Lean cuts of meat are healthier and are preferred over red meat, cakes, hot dogs and sausages.

Fruits: Apples, oranges, bananas, pears, peaches, strawberries, grapes, melons, pineapples, grapefruit, fruit juices, fruit preserves and nuts. Eat a wide variety of fruits every day.

Vegetables: Vegetables dark green leaves (broccoli, spinach, cabbage, lettuce), carrots, peas, squash, bell peppers and sweet potatoes. Vegetables should be a big part of your diet.

Whole grains: Whole wheat pasta, wholemeal bread, brown rice, tortilla, whole grains, muffins, pretzels, biscuits and biscuits. Whole grains are more nutritious than white bread, white rice and regular pasta.

Dairy products: milk, cheese, yogurt, cottage cheese, cream cheese and sour cream. Choose fat-free or low-fat dairy products fortified with vitamin A and D over whole milk and whole milk products.

Walnuts, seeds, beans: peanuts, peanut butter, almonds, pumpkin seeds, sunflower seeds, dried beans, lentils, nuts and walnut butter.

Healthy oils and fats: olive oil, canola oil, sunflower oil, peanut oil and corn oil. Limit the use of butter, cheese and lard, which are high in saturated fat.

Liquids: Drink enough fluids , six to eight glasses of water or other caffeinated beverages each day.

What foods should I eat less or avoid while breastfeeding?

When you decide to breastfeed, it does not mean that you have to give up all your favorite things. However, although you should not deprive yourself of food, there are some foods that you should limit .

Caffeine will transfer to breast milk and affect the baby. Limit yourself to one or two cups a day (about 300 mg of caffeine in total). If your baby was premature, talk to your doctor about caffeine intake, as premature babies may be more sensitive. You can also drink an occasional alcoholic beverage. It is important to remember to schedule it to make sure your baby is not breastfeeding when there is still alcohol in the milk supply .

Indeed, there are no foods that you should avoid completely, but some children may have food sensitivities or allergies to a certain product in their diet. If you think this may be the case, talk to your pediatrician and / or breastfeeding consultant.

If you have a family history of food allergies or make a connection between something you eat and a reaction to your baby, avoid those foods while breastfeeding.

USDA personalized feeding plan for nursing mothers

The United States Department of Agriculture (USDA) will provide you with a personalized daily meal plan free of charge if you create a profile on your website. The site offers various programs for women who are exclusively breastfeeding , combining breastfeeding and formula feeding , or breastfeeding only a few times a day.