You can eat anything you want to eat and don’t need to eat any special food while breastfeeding. Just follow a healthy, balanced diet that includes starchy food like bread and rice, whole grain varieties for added fiber, plenty of fruit and vegetables, protein like lean meat, eggs, and pulses, some low fat dairy food like yogurt, milk. But, there are not major changes, you just eat or drink which are mainly considered while breast feeding.
There are many thoughts waving in the minds of new mom’s when it comes to what to eat and what not to while breastfeeding. Many women crave to offer their baby healthy and nutrition rich milk along with keeping themselves healthy and strong. If you are one among them, then check the list of food items you must consume after pregnancy.
One of the best foods to be consumed by new moms is salmon. It is pretty good with its nutrition’s, it has a type of fat named DHA that is significant for the growth of the baby’s nervous system. DHA is common in all breast milk but is more among the women who tend to intake more DHA from their diets. This DHA is also linked to improving one’s mood and works active in inhibiting postpartum depression.
New mom’s to meet their baby’s needs have to be healthy and strong, for this they must consume the iron rich foods to increase their energy levels. Add leaf, in your diet to get the extra amount of protein and vitamin B-12 which makes you stronger.
Low-fat diary products
For the proper growth and development of the baby’s bones daily intake of dairy products are very important. Make sure to consume three servings of dairy products, whether it is milk, curd or cheese. They will provide the bone strengthening vitamin D and calcium along with protein and B vitamins. Always remember calcium in your milk is linked to bone development of the baby.
Whole grain cereals
As a healthy breakfast in the morning to boost up the energy levels whole grain cereals plays a key role. Get the cold cereals that are fortified with many nutrients and vitamins in order to meet the daily needs. Toss blueberries into the skim milk filled oatmeal serving to meet a healthy and nutritious breakfast.
Brown rice is a whole grain carb which helps you to attain high energy levels. Foods similar to brown rice are necessary for the breastfeeding mom’s in order to produce better quality milk for their baby. It happens through the production of calories in your body.
Leafy greens are good for both the mother and baby. Eat leafy green veggies like broccoli, spinach and Swiss chard which offers a rich amount of vitamin A, iron and calcium. They also offer you antioxidants that have plenty heart health benefits.
The vital protein sourced egg helps to meet your daily protein needs. Include in your breakfast, lunch or dinner in the hair boiled form or like an omelet. Consume DHA fortified eggs, which increases this fatty acid in your milk.
New moms daily diet must have a separate serving of fruits and fruit juices. Among all the fruits, blueberries are best to be consumed to get the excellent amounts of vitamins and minerals. It also gives you a big dose of carbohydrates, which aids to keep your energy levels peak.
Legumes are rich in protein and in the similar way dark beans are also rich in iron along with it. One of the best breastfeeding foods are legumes, especially the intake of black beans and kidney beans provides you high iron amounts. It is just like a black beans and kidney beans. It is great breastfeeding food which is especially for vegetarians. They are low budget food with good quality of non-animal protein. This helps to improve your health for breast feeding.
Oranges are highly nutritious and are great food that boost energy. Oranges and other citrus fruits are excellent breastfeeding foods, nursing moms need to more Vitamin C that helps than a pregnant woman. If you are looking for a snack, then sip some orange juice as you go about your day that you’ll get Vitamin C benefit. Choose the calcium rich foods.
Water is especially very important for breastfeeding moms. It is risky for energy draining dehydration that helps to keep your energy levels and milk production up. So, make sure you stay well hydrated. It has various options to meet some of your fluid requirements by drinking juice and milk. So, be careful when it comes to caffeinated drinks like coffee or tea. You should not increase 2 – 3 cups a day. This is because caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.
Oatmeal is the best option for building and maintaining to produce breast milk. You can enjoy a hearty bowl of ho oats in the morning or you can sprinkle granola on your yogurt. So, make sure you’re eating some oats. Oatmeal helps to lower cholesterol and it can aid blood pressure that can regulate, but it can increase your supply in another awesome benefit of chewing down on oats.