Saltar al contenido

Tips on healthy eating for nursing mothers

Tips on healthy eating for nursing mothers

What do you eat when you are breast-feeding it can affect your growing body and baby. Although his breast milk it will be fine even if your diet is not, it is important to eat well. When you eat healthy foods, you help to replace the nutrients that your body loses through breastfeeding and make sure that breast milk is as nutritious as possible for your baby.

Nutritional tips for nursing mothers

It is not always easy to get all the nutrition you need. When you are a mother, whether you have a newborn or a small child, you are busy and tired. Also, if you don’t have a lot of help, it can be difficult to take care of everything you need to do in one day.

The idea of ​​cooking healthy meals and taking care of yourself can be easily lost. It is understandable. But take care It’s important.

If you skip meals or don’t eat well, chances are it runs out more , lose excessive amounts of weight and she’s not feeling well at all.

But if you take the time to eat well and take care of yourself, you will feel healthier and stronger. It’s better for you and your baby. So, here are some tips on healthy eating for nursing mothers.

Maintain a balanced diet

Try to keep one well-balanced diet . If you can, eat at least three full meals, along with a variety of healthy foods and snacks each day. You may find that eating six smaller meals works best for you.

Try to eat a variety of fruits and vegetables, low protein and whole grains, while limiting empty calorie snacks. You have healthy snacks, pre-cut fruits and vegetables on hand, so you’re more likely to take them as a snack, rather than as a cake or a bag of potato chips.

Add fish to your diet

Add some fish to weekly meal plans. If you enjoy eating fish, shellfish are a healthy source of protein that also provides essential omega-3 fatty acids. You can safely enjoy different types of low-mercury seafood, such as salmon, lightly preserved tuna, catfish, tilapia, cod, shrimp, crab, squid and shell two to three times a week.

Eat enough calories

Consume enough calories every day. Breastfeeding and breast milk production consume a lot of energy. Therefore, while breastfeeding, you should eat another 500 calories a day. Now, what kind of calories are we talking about here?

Unwanted food is high in calories, but those calories are not nutritious. So this is not the type you need. You can still eat some junk food from time to time, but try to get most of the extra calories through healthier meals and snacks.

Eat milk-producing foods

Consume a few milk-producing foods . Many of the healthy foods and snacks you can choose from throughout the day also promote a healthy intake of breast milk. Oats, chickpeas (hummus), dark green vegetables and almonds have properties that support milk production and are an excellent supplement to a healthy breastfeeding diet.

Limit some foods

Consider anything history of allergies in your family and limits certain foods and substances . If you have a significant history of food allergies, eczema or asthma in your family, talk to your doctor or a registered dietitian. There may be some foods, such as dairy products, peanuts, or shellfish, that you should postpone to prevent them. diarrhea , colic-like symptoms, rash and allergic reactions in the baby.

Keep yourself hydrated

Breast milk is made up mostly of water . And breastfeed especially the descending reflex, it can make you thirsty. Therefore, you must Drink plenty of fluids . Drink enough to quench your thirst and try to drink at least eight glasses of water or other healthy drinks every day.

A good rule of thumb is to drink water every time you breast-feed your baby .

This should be 8 to 12 times a day, so you are sure to be covered. If you do not drink enough fluids, it can lead to dehydration and constipation. It can also cause a decrease in breast milk intake .

Take your vitamins

While a healthy breastfeeding diet contains all the vitamins and nutrients you need, you can continue to take your prenatal vitamin. However, you need to know that vitamins cannot replace a healthy diet, they can only increase it.

On the other hand, vitamins may be needed if you have a vitamin deficiency, breastfeed with a vegetarian or vegan diet or if you have had a weight loss operation . Your doctor will tell you what extra vitamins to take.

Be careful with diets

Be careful with diet . If you are worried about losing weight after giving birth, you are not alone. It is a common concern among mothers. However, you should not start a diet program too early if you are breastfeeding.

It is not healthy to follow a strict diet to reduce calories or take diet pills and herbs while breastfeeding. This can be harmful to you and your baby.

But once your body recovers from birth and breastfeeding has been established, your doctor may recommend a healthy diet and a healthy diet. Exercise program to help you reach your ideal weight. Of course, you have to be reasonable and remember that it took you nine months to get to where you are now, so make sure you give yourself at least as much time to get back to where you want to go. be.

You should not follow a strict diet if you are breast-feeding. You can eat just about anything you want, including spicy foods, chocolate and garlic. You can even eat junk food and have your morning coffee.

The main thing to remember is not to overdo it. Eat as much as you want from healthy foods, but eat delicacies and not-so-healthy foods in moderation.

Where you can find more information

If you are concerned about your diet, breastfeed twins (or more) , or are breast-feeding, talk to your doctor or a lactation consultant . Your healthcare provider can help you with general information and refer you to a dietitian or nutritionist if needed. A dietitian or nutritionist can give you a more detailed analysis of your diet and help you design a nutritional plan for your individual situation.