Foods to Eat as A Nursing Mother
Nursing mothers definitely breastfeed their babies, and good nutrition leads to increment in your milk supply. Every baby needs breastfeeding. The milk you supply to your baby must contain the required nutrients for your baby’s growth and normal body functioning. Breast milk must always contain nourishing nutrients. These nutrients are needed to meet up the body’s demands. Breastfeeding is a full-time job.
Satisfying breast milk supplies your baby with beneficial nutrients like Vitamin compounds, calcium, iron, potassium, healthy fats, mineral, and antioxidants. The mother is expected to be on a good diet. Its benefit didn’t only equate to your baby. It’s a two-faced benefit. It favors both the baby and you. It prevents the mother from medical conditions like diabetes, heart diseases and also helps to manage the stress.
A breastfeeding woman doesn’t have a prescribed food nutrient or diet. It’s only expected of you to keep a balanced diet because nursing mothers always feel hungry frequently because of the number of calories that got used up for milk production. It’s medically advisable you take in about 400 to 500 calories daily. A balanced diet gives your breast milk a satiable taste for the baby.
Avocado
Avocado is a superfood that comes with a lot of health benefits to the mother and the baby. It is a nutrient-packed food for you. Breastfeeding is a major task for nursing mothers and as well demands a lot of calories. However, avocado supplies you with 80% fat: a healthy fat for the heart. It also stand as good source of B vitamin compound, vitamin K, Folate, Vitamin C and Vitamin E. Avocado also helps in maintaining the baby’s brain development, also in the maintenance of the nervous system. You can also consider it as a healthy snack.
Egg
Everyone needs an egg, yeah. It’s popularly known for its fragility and nutrition profile. It’s a powerhouse of nutrients. It is rich in protein, lutein, vitamin B12, vitamin D, riboflavin, and Folate, which are required for the optimal maintenance of your body system, but low in calories. Almost every meal and snack consumed in a day have egg as its recipe. It can be eaten as desired by the nursing mother. An egg is not associated with an increase in cholesterol level. It’s can also be considered as a snack food: it is quick, versatile, and easy to make. It really has a green profile when it comes to mood boost, memory, and energy. As a nursing mother, egg promises optimal nutrition to you and your baby.
Green Leafy Vegetables
This food is embedded with several nutrients but is very low in calories. Green leafy vegetables are abundant in vitamin A, C, E and K, minerals. There are varieties of green leafy vegetables from which you can satisfy your choice. Examples are spinach, kale, fenugreek leaves, Swiss chard, broccoli, and a lot more. It plays a requisite role in milk production and also a healthy heart for you and your baby.
It contains a constituent known as a phytoestrogen. Phytoestrogen aids milk production in females. Take a serving per day. It’s a good choice for your diet.
Grain
It is a good source of energy after the usual calorie-draining task of breastfeeding. It is recommended that nursing mothers take 8 ounces per day. Grains include rice, pasta, oatmeal, brown rice, and whole-wheat bread. It keeps you hydrated and is an effective defense against milk letdown. It boosts lactation.
It is rich in B vitamins, minerals, and fiber. Fortunately, it helps to keep your baby’s weight in check, and it is also a good aid for digestion. Grains have a great nutritional value for you and your baby. You must not miss out. It regulates your blood sugar levels. It’s a good option.
Water
The task of a nursing mother requires a lot. The suckling done by your baby is draining. However, water is also a good choice. It’s good for digestion and hydration. Water keeps your energy level and milk production up. The body is made up of a great percentage of water, as well as the milk produced. Water is essential in the body for you and your body. Water must be taken in the normal proportion. Grab a bottle along with you cause’ the level of your water intake would increase as a nursing mother.
Nuts and Seeds
They are highly rich in essential minerals: iron, potassium, calcium, zinc, B vitamin, and Vitamin K. Moreover, it is a healthy source of essential fatty acids and proteins. Right from time, in some parts of the world, nuts and seeds have been used as lactogenic foods. It is a good option for nursing mothers. Its benefits are not limited to lactation, but it enhances healthy skin: an anti-aging diet. You are expected to consume 1000 milligrams of calcium per day, but nuts and seeds are at your aid. They also help digestion, relieve constipation and bloating. They also promote your baby’s growth as wells.
Legumes and Beans
This is an exceptional source of protein for nursing mothers. As well as fiber, minerals, and phytochemicals. They are clearly referred to as breastfeeding food. Legumes keep your immune system active and also prevent toxic substances or chemicals from entering your body system: it serves as a blockage. Its makeup effects also play a major role against cancer and hormonal regulations. You must be worried about the gases, right? Yes, but it won’t get to your baby. The health benefits are really worth it.
Milk
This looks funny, but it’s beneficial. You take milk to keep a good record of milk production. It contains calcium which is an essential nutrient for you. Breastfeeding your baby makes you lose some of your bone density. However, milk provides your body with an adequate amount of calcium to fill up the space and maintain your bone density. The recommended daily intake of milk requires you to take 3 cups of milk. It also provides your body with vitamin D, which prevents osteoporosis– a bone disease. It can be easily added to the meal. It has great taste.
What You Need to Avoid As A Nursing Mother
Being a nursing mother is draining and an important task that definitely requires a lot of attention. Also, being a nursing mother tends to increase your craving for food over time. There’s a saying that whatever you take into your body, your body hangs on it. Here’s a list of food you must avoid during your nursing journey.
Alcohol
Whatever you consume literally gets to your baby. Therefore be mindful of your consumption. Alcohol stays in the body for few hours before it’s gotten rid of. If peradventure you take it, breastfeeding must be done after 3 hours of intake. Importantly, alcohol reduces lactation (milk production). It can also cause trouble in sleeping patterns. Psychomotor skills and cognitive impairment may later develop in the baby afterward.
Caffeine
Almost all snacks you consume daily contain caffeine. Basically, we are all exposed to caffeine, but it can be avoided. Foods like coffee, soda, tea, and chocolate. Caffeine stays in your milk, and it is harmful to the baby. Caffeine seems difficult to break down and get rid of. It can eventually lead to irritability and disturbed sleeping patterns.
High Processed Food
Your food intake must be healthy and balanced. As stated earlier, breastfeeding drains a lot of calories, but that doesn’t depict you should exceed the optimal intake. Highly processed foods are high in calories, contain unhealthy fats and excessive sugars. It is also low in fiber, vitamins, and minerals. Highly processed foods can also have effects on your child’s preference for food.
Food High in Mercury
There are some sets of food that are so high in mercury which is dangerous to both your baby’s health and yours. Foods such as seafood and fish. Mercury is a metal element that is toxic to the body. Mercury critically affects the nervous system. It leads to coordination impairment. It affects the child’s cognition, fine motor skills, speech coordination, and language knowledge. There’s also a visual problem in the long run. Some seafood like bigeye tuna, king mackerel, marlin, orange roughy shark, swordfish, tilefish, and several of them.
In Conclusion
Staying healthy during the period of your nursing is not only limited to diet, but it also involves your lifestyle. Regular exercise also plays a major part in successful nursing. Stay healthy and keep a happy child.
