Breast milk is the perfect source for a baby’s development and growth. The mixture of vitamins gives a baby the best nutrients to grow and nourish.
A breastfeeding Mum is eating for two. In order for a breastfeeding mother to keep her supply of breast milk, she must follow a well-balanced diet. She also must get adequate rest and drink enough fluid. It is very important for her to meet all the nutritional needs of a well-balanced diet. When breastfeeding, you shouldn’t skip meals.
Nutritional Suggestions for a Breastfeeding Mother
Do not skip meals. Eating too little can decrease the amount of breast milk produced. Avoid alcohol and tobacco while breastfeeding. Anything you eat or drink while you’re breastfeeding can find its way into your breast milk, and that includes alcohol. According to the NHS, to keep health risks from alcohol to a low level, it’s safest not to drink more than 14 units a week on a regular basis. A nursing Mum should have 1,000 milligrams per day of calcium. This is also the amount recommended for pregnant women and women between the ages of 18 and 50. It is best to get calcium through food and not vitamin supplements due to better absorption.
Some examples of foods to eat with calcium include yoghurt, low-fat cottage cheese, collard greens, oranges, and unprocessed cheese. Other tips include drinking twelve 8-once glasses of water per day, however, do not over drink. Drinking too much water can decrease milk production. Pour an 8oz glass of water each time the baby-nurses.
Nutritional Calorie Intake for Breastfeeding Mothers
Daily calorie intake should be 2000 and 2200 to produce adequate amounts of milk and snacking should consist of proteins and Vitamin B foods. Eat small meals throughout the day instead of big meals. Focus on foods with unsaturated fats. Speak to a healthcare provider for any questions.
Everyone, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10mcg of vitamin D.
Breastfeeding mothers should continue taking a vitamin supplement that includes folic acid. It is suggested that breastfeeding mothers have 500 mcg per day of folic acid. Foods such as asparagus, cabbage, and spinach all contain folic acid. Breastfeeding mothers have been shown to be low in calcium, zinc, and vitamins B6, D, E, and folic acid. This is from not eating correctly while breastfeeding.
Eating fish is good for your and your baby’s health, but while you are breastfeeding you should have no more than 2 portions of oily fish a week.
There’s often talk around whether you should eat nuts when pregnant and breastfeeding. There’s no clear evidence that eating peanuts while breastfeeding affects your baby’s chances of developing a peanut allergy.
Try to keep up a healthy weight while breastfeeding. A weight-loss program is not recommended while breastfeeding. Not eating healthy can cause fatigue and be more susceptible to illness.
Follow these tips, such as eating foods rich in folic acid, drinking enough fluids, taking vitamins and seeking help from a lactation consultant if additional help is needed for nutrition while breastfeeding. Remember, good nutrition makes good breast milk and breast milk is the best food a mother can give her baby.
If you have any questions or concerns, you can talk to your GP, midwife or health visitor.