During breastfeeding, a woman’s body needs more calories and energy to produce milk. They require a lot of nutritious foods to stay healthy. Breast milk contains everything that a child needs in order to be healthy. But if the mother’s diet plan is not nutritious, then the quality of milk will be affected. It can affect both the health of the child as well as the mother. The calorie content and composition of baby milk depends on every breastfeeding period to meet the baby’s needs. Milk is very watery during the postpartum days, but later it becomes thick and nutritious.
Why breastfeeding mothers need more calories?
As a woman’s body needs to produce milk, it needs more calories each day than normal time for energy. For more energy, it is necessary to have more nutritious foods to eat. Due to hormonal changes, some women have increased appetite while breastfeeding. But calorie restriction can reduce the supply of milk in your body. After 3–6 months of lactation, the fat burning process may increase which will cause you to lose more weight.
Foods to eat while breastfeeding.
Nutrients benefit the quality of milk. Therefore, a healthy diet plan is always recommended when breastfeeding. You can add salmon, sardines, Lamb, Pork, Liver meats, Tomatoes, Cabbage, Garlic, Broccoli, Potatoes, Almonds, Walnuts, Flaxseeds, Eggs, Oats, Quinoa, Ragi, Dark Chocolate to make it healthy. You can include foods in the diet from the list below as per the requirement of vitamins and nutrients. Check it out
Foods for Vitamins:
Vitamin B1- Fish, pork, nuts, bread.
Vitamin B2- Cheese, almonds, nuts, red meat, oily fish, eggs.
Vitamin B6- Nuts, fish, pork, bananas, dried fruits and eggs.
Vitamin B12- Fish, crab, shrimp.
Choline- Eggs, chicken liver, fish and peanuts.
Vitamin A- Sweet potatoes, carrots, dark leafy, eggs.
Vitamin D- Cod liver oil, oily fish, mushrooms.
Selenium- Seafood, fish, whole wheat, seeds.
Iodine- Cod, milk, iodized salt.
Foods for Nutrients:
Folate- Beans, Lentils, Leafy greens, Avocados.
Calcium- Milk, Yoghurt, Cheese, Leafy greens.
Iron- Red meat, Pork, Poultry, Seafood, Beans, Green veggies, Dry fruits, etc.
Copper- Whole grains, Nuts, Beans, Potato.
Zinc- Red meat, Eggs, Beans, Nuts, Dairy products.