Breastfeeding Diet
Maintaining a Healthy Breastfeeding Diet
A healthy breastfeeding diet isn't really a weight loss plan, but rather it's a diet that contains healthy foods that can provide extra enrichment of the mom's milk. A breastfeeding mom should definitely consider the healthiness of her diet, just as she should have during pregnancy, because the foods that she eats will determine the quality and nourishment of her breastmilk--the baby's sole source of food. A healthy diet will also enable a mother to produce more milk than she would be able to with a less healthy diet. We are going to talk about foods that should definitely be included in the breastfeeding diet and foods that should be avoided when breastfeeding.
Breastfeeding women need a great deal of protein. The general rule is roughly one gram of protein per every pound she weighs, every day. This can be difficult as it isn't wise to load up on really fatty meats. Egg whites, chunk light tuna in water, chicken, turkey, liver (if you can handle it), nuts, cottage cheese, and beans are excellent healthy sources of protein. Most women find it easier to eat five or six smaller meals each day, as they probably did throughout pregnancy, in order to fit in all the nutrients that their body requires.
Calcium is another important inclusion in the breastfeeding diet. A mom's breast milk contains around 330 milligrams of calcium per quart, which means that a lot of mom's calcium is going towards her milk. In order to avoid weakening of her teeth and bones, she should include plenty of high-calcium foods in her diet. This includes skim milk, cheese, natural yogurt, soy beans, instant oats, calcium-fortified orange juice, spinach, and broccoli.
Complex carbohydrates are the best ones to eat when breastfeeding because they provide a bulk-load of nutrients and can even help shed extra pregnancy weight. Although a diet geared towards weight loss by calorie limitation is not recommended for nursing mothers, a diet rich in complex carbs is a safe way to burn off the weight faster. The body has to use more energy to break down complex carbs without suffering the danger of taking in too few calories or nutrients. Complex carbs can be found in many raw fruits and vegetables, such as broccoli, cauliflower, apples, oranges, peaches, and most berries. They can also be found in whole wheat bread and brown rice.
Seafood is a great way to increase the levels of DHA (an omega-3 fatty acid) in the breast milk and have also been linked to lowering a mother's chances of suffering from post-partum depression. Some of the best fish to try out include salmon, tilapia, catfish, and pollack. One may also want to give scallops, crab, and shrimp a try. The recommended amount of seafood recommended for a breastfeeding woman is around 12 ounces per week.
The basic guideline for a healthy breastfeeding diet is to simply eat a balanced diet containing protein, complex carbohydrates, and healthy fats. Keeping the sugary foods and drinks to a minimum is also best. There are, however, some foods and drinks that should be avoided while one is breastfeeding because the contents of these products can be transferred through the breast milk to harm baby. Caffeinated drinks such as coffee, black tea, energy drinks, and soda can be drank once in a while, but should be avoided for the most part. One alcoholic drink is okay on occasion, but more than one can increase the likelihood of the alcohol getting into the breast milk. Certain fish can also be harmful due to the amount of mercury they contain. Some fish with the highest levels of mercury include shark, swordfish, king mackerel, and tilefish. A breastfeeding mom should also bear in mind that some foods can cause issues for babies, particularly if they have an allergy. The most likely culprits include milk, nuts, eggs, and wheat.