subject: Breastfeeding Diet - Your Nutritional Needs [print this page] If you are breastfeeding, you should know that you need lots of calories to produce milk for your baby. However, it not just calories that you need. You should also get enough of the right nutrients to breastfeed your baby. Your breastfeeding diet can make a big difference in the quality of your milk.
Good nutrition is as important after giving birth as it is during pregnancy. A breastfeeding mother must be careful of what she eats, because this becomes the baby's source of food. Breast milk is the best and safest way to provide nutrition to a baby. First milk or colostrum provides antibodies to help the baby build his immune system for life and protect him from infections. Breast milk also contains proteins, carbohydrates, vitamins, minerals and enzymes to help develop the baby's digestive system.
Experts today agree that what you eat is more important than caloric intake. Although doctors recommend an additional 500 calories in the breastfeeding diet of mothers, it is not enough to simply add empty calories like those in junk food or sweet snacks.
Complex carbohydrates are highly recommended while breastfeeding and you should add the following to your diet:
1. Whole grains such as brown rice and whole-wheat bread.
2. Vegetables such as beans, broccoli, squash, carrots, cauliflower, bell pepper, spinach and chickpeas.
3. Fruits including, oranges, melons, apples and berries.
The complex carbohydrates in these foods help lactating mothers lose weight without adversely affecting milk production.
When you are breastfeeding, your diet should include enough protein and fat. You need three to five one-ounce servings of fat each day. This can be in the form of butter, vegetable oil, mayonnaise, etc. The fat in your diet will help your body produce the high-fat milk that your baby needs during the latter half of the feeding.
While breastfeeding, you will also need plenty of calcium. Dairy products such as yogurt, milk and cheese are a good source of calcium, but you can also get this important mineral from other calcium-rich foods like salmon, tofu, broccoli, kale and sesame seeds.
Eat a variety of foods to get the best nutrition for your baby. In addition, it is important to drink plenty of liquids including water and fruit juice. However, you should avoid coffee, soda and alcoholic drinks.
A breastfeeding diet is simply a healthy diet. If you adhered to a healthy diet during pregnancy, it should not be difficult for you to continue eating healthy and nutritious foods after your baby is born. You and your baby will benefit from a nutritious diet.
