A new mother needs time to recover from childbirth. And for that, it is extremely important for her to give herself at least an eight weeks’ time before cautiously watching her calories. A nursing mom needs a healthy diet, which doesn’t necessarily have to be high calorie. Here are foods that you must start including in your diet post delivery.
This will help you get essential nutrients without compromising on your health.
Low-Fat Dairy Products
Consuming dairy products in any form such as yogurt, cheese, milk, etc. plays an important role in breastfeeding. When you’re breastfeeding an infant, it is important that you consume enough dairy products to meet your personal requirements.
Portable and nutritious, oranges are a great food to boost energy. Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women.
Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians.
Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.
Enriched with proteins, eggs are the best way to meet your daily protein requirement. Consuming eggs in any form, especially DHA- fortified eggs, increases the level of fatty acids in your milk.
Fresh And Green Vegetables
Mothers should always add green vegetables, like spinach and broccoli, in her diet. These green vegetables are rich in Vitamin A which is equally good for the mother as well as the baby. They’re a good non-dairy source of calcium and contain vitamin C and iron. Green veggies are also filled with heart-healthy antioxidants and are low in calories.
Breastfeeding moms are especially at risk for energy-draining dehydration. To keep your energy levels and milk production up, make sure you stay well-hydrated. You can vary your options and meet some of your fluid requirements by drinking juice and milk. But be careful when it comes to caffeinated drinks like coffee or tea. Have no more than 2-3 cups a day, or switch to decaf. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.
Thank You 🙂