Breastfeeding Diet for New Moms
February 7, 2018
Breastfeeding Diet for New Moms
Getting the right nutrition for you and your baby
We know what you are thinking!
You have just delivered your new bundle of joy and you are wondering if your breast milk is nutritious enough for the baby, and you are also wondering if you are eating the right food, now that you are breastfeeding.
Stop worrying! You can continue eating the same food that you were eating during pregnancy. The only thing is that, you will eat more nutrients based food.
Therefore, your breastfeeding diet should include an assortment of nutritious food because different foods will expose your baby to new flavors and taste. In fact, when babies are exposed to new delicious flavors, when they are ready to eat solid foods, it is likely that they will be less picky.
What are some nutritious foods to eat while breastfeeding?
To ensure that you get enough nutrients to fuel your breast milk, your diet should consist of foods from the five food groups. For example, apart from eating whole grains and foods rich in iron, you would also incorporate the following in your diet:
Fill half of your plate with vegetables. Yes, you will find plenty vitamins and nutrients that are needed to nourish your baby from vegetables. Moreover, vegetables are very low in fat and are very rich in fiber which will keep you fuller throughout the day.
Just like vegetables, fruits are also good sources of fiber. Two servings of fruits daily should give you the required amount of vitamin C and potassium needed for you and your baby.
According to the Benioff Children’s Hospital, breastfeeding moms should have at least two-three servings of protein-rich foods to meet their dietary needs. So, go ahead and eat your seafood and meat. Remember, while you need protein for your own health, you also need it to sustain the first year of your baby’s growth.
Should I drink plenty water while breast feeding?
Definitely! Drink at least 8 glasses of water daily. Most importantly, as a new mom, drinking plenty water while breastfeeding will help your body to heal. If you are finding it difficult to drink that much water, try and drink one glass just before you start breastfeeding your baby.
Drinking plenty water will also lessen any chance of you developing urinary tract infections, becoming constipated, or experiencing fatigue.
What Food should I avoid while breastfeeding?
Even though you can continue eating the same food you were eating while pregnant, you might be tempted to add different items to the menu and to eat without moderation. But when breastfeeding you must try to avoid the following:
• Non-Organic Foods: these contain additives and preservatives! Stay away from them as much as you can. It’s better to choose organic foods to minimize exposing your baby to chemicals and pesticides.
• Caffeine: avoid consuming too much caffeine as it can cause your baby to suffer from acid reflux, or even interrupts his/her sleep. However, if you must drink caffeine limit your intake to two cups per day.
• Alcohol: According to the BabyCenter, alcohol reduces breast milk. However, maybe at the end of an exhaustive day you may feel for a glass of wine, go for it, but in moderation of course!
What about calories?
As stated by the American Pregnancy Association, breastfeeding moms’ calorie intake continue after pregnancy and should be increased by 500 calories daily. However, make sure these calories are healthy calories and not calories obtain from sweets or snacks.
As a new mom you want to ensure that your breast milk is nutritious for you baby’s overall health and wellbeing. Maintain a diet that is rich in protein, vitamin, and calcium. Eat fresh produce, low-fat dairy, whole grains, etc., to maintain a well-balanced diet. Drink plenty of water and avoid non-organic foods, alcohol, and caffeine.
So, there you have it, your diet for a healthier baby and you. Are you a new mom? What challenge(s) do you face during the breastfeeding phase? Drop us a line below or sign up for our newsletter. We would love to hear from you.