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Do you know what to eat when you breastfeed?
You probably already know that you should increase your caloric intake while breastfeeding. A normal healthy diet for a woman consists of 2000 calories. While pregnant, you increased the calorie intake by about 300. If you are breastfeeding, you should increase it even more, by around 500 calories for a total of 2500-2600 calories per day. Your body is really working hard while breastfeeding. It is essential you get all the energy needed for breastfeeding.
Breast milk is very rich in protein. Its taste will depend upon what mom had to eat. The production of milk is around ¾ liter or about 25 fluid ounces (3/4 L or 25 fl. oz) per day.
Simple guidelines for a breastfeeding mom to follow:
A breastfeeding mother:
- Should drink a lot of fluids (water, fresh squeezed juices, milk)
- Should eat good lean proteins (fish, white chicken, turkey)
- Should have fat free or low fat dairy products
- Should avoid caffeinated beverages
- Should avoid alcohol
- Should eat 3 balanced meals every day
- Should eat plenty of fruits, vegetables & whole-grain breads & cereal
- Should avoid too much salt & sugar
- Should avoid processed food
- Should eat a variety of foods rich in:
- Vitamin A (liver, sweet potatoes, carrots, mangoes, spinach, cantaloupe, dried apricots, milk,
- B Vitamins (whole grains, fish & seafood, poultry & meats, eggs, dairy products, beans, dark leafy vegetables)
- Iodine (seafood, seaweed, iodized salt)
- Omega-3 (salmon, canned tuna – limit this to once a week, sardines, walnuts)
- Selenium (brazil nuts, bread, fish meat, eggs)
- Calcium (milk, cheese, yogurt)
- Iron (liver, lean red meat, seafood, beans, nuts, egg yolks, dried fruits, dark green leafy vegetables, vegetables such as broccoli, asparagus & brussel sprouts)
- Should avoid smoking
- Should exercise
- Should get enough sleep
- Should avoid dieting
- Should enjoy her new baby
- Should get help from others when needed
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