(Childbirth has brought many changes in your life. Your duties have increased even more for what you eat will now affect your baby while breastfeeding. Good food and lifestyle habits are necessary to ensure your little one’s good health. Read on to know more about balanced diets for nursing mothers.)
Having a new-born might make you wonder about the foods to enrich your breastmilk. Don’t worry; we are here with the best tips on the dos and don’ts of eating while breastfeeding. Keto diet followers will also get to know about the best fiber supplement for keto to lose weight.
What Should You Eat While Breastfeeding?
A healthy diet for a breastfeeding mom should have two types of nutrients. Type 1 nutrients are necessary both for the mother and breastfeeding baby. Type 2 benefits mostly the momma.
Make Sure Your Diet Is Rich In Vitamins:
Vitamins fall into the type 1 group of nutrients. Hence we advise you to keep fruits and vegetables in your diet while breastfeeding. The optimum amount is to take three servings of fruits and vegetables every day. Yellow fruits and leafy greens such as cabbage and broccoli are rich in Vitamin A and Vitamin B6.
Do Not Skimp On Fluids:
As water forms a large part of breastmilk, dehydration can occur if your water intake is not enough. It also helps in recovering fast from post-natal stress. Our consultant doctors advised drinking water 8 to 10 times and drinking every time you breastfeed.
Proteins Are A Must:
Our body cannot produce nine amino acids, which are provided by lean animal protein. Dairy products like milk, yogurt, and lean meat, poultry should be consumed two to three times per day. Fish lovers can eat salmon and cod rich in Omega 3 fatty acids. Not a fan of animal protein? Substitute these items with a handful of nuts and flaxseeds. Soy milk and tofu are a good alternative to cow milk and cheese.
Never Miss On Calcium And Iron Intake:
Minerals are group 2 nutrients. While breastfeeding, calcium gets rapidly depleted, and you might feel aches in your bones and joints. Your daily calcium intake should not be less than 1000 mg, which will consist of skimmed milk, greens, and legumes. While red meat and seafood are common sources of iron and zinc, vegetarian and vegan moms can eat dry fruits, beans, and nuts.
Reducing Carb Intake:
Is Keto Diet Good For You And Your Baby?
Pregnancy means gaining a lot of weight. Why not start breastfeeding while on a keto diet? It reduces the carbohydrates in your food, but balances with vegetables, fruits, and healthy fats. Ketosis will burn up the excess fat in no time while maintaining your nutrient balance. While you have to avoid whole-grain foods like pasta and bread, you can enjoy cream, fattened dairy, and meat. However, if you are feeling low on fiber, adding keto diet supplements like flaxseeds and acacia will help reduce cholesterol and maintain gut health.
What Food Should You Avoid?
Foods and beverages rich in sugar, such as alcohol, soft drinks, and junk food, are to be avoided. These foods can cause your baby to get irritable and become obese. However, breastfeeding and quitting sugar might not be possible simultaneously, considering the heightened post-partum sugar cravings. It can happen from protein and vitamin deficiency, so be sure to consume the necessary nutrients. While breastfeeding medication intakes like painkillers and contraceptives should also be avoided to protect the baby unless your physician says it is safe.
Breastfeeding While Intermittent Fasting- Good Or Bad?
If you plan to eat for a maximum of 6 hours and fast for the rest of the day, you have to stock up on vitamin supplements. Do not fast for more than 20 hours a day. Otherwise, nausea and vomiting will affect you. However, you can fast while breastfeeding, provided you replenish your nutrients by eating right after.
While choosing the foods in your diet, just make sure your baby does not develop an allergic reaction. If she does not lose weight, rest assured it isn’t much. How are you planning to change your diet for your breastfeeding baby? Will you go keto or fast? Drop a comment!