A healthy diet is very necessary for each and every individual. And when the person is a new mom, it becomes all the more necessary to eat the right foods. Similar to the pregnancy period, a woman needs to have a nutritious diet after the birth of the child as well. This is because hormonal changes take place when the body first starts lactating. In such circumstances, a well balanced diet, which has a variety of nutrient-rich foods, is a must. Nursing mothers should lower the consumption of processed foods as well as the ones that are acidic or gas producing in nature. Given below is a list of foods, which nursing mothers should eat and avoid during the breastfeeding days.
Diet For A Breastfeeding Mother
Foods to Eat
- Cod Liver Oil
- Eggs, preferably from pastured chicken
- Additional egg yolks daily, added to smoothies, salad dressings, scrambled eggs, and the like
- Fresh seafood, particularly wild salmon, shellfish and fish eggs
- Fresh beef or lamb
- Oily fish or lard daily, for vitamin D
- 2 tablespoons coconut oil daily, used in cooking or smoothies, etc
- Lacto-fermented condiments and beverages
- Bone broths, used in soups, stews and sauces
- Soaked whole grains
- Fresh vegetables and fruits
- Lime soda
- Fresh fruit juice
Foods to Avoid
- Trans fatty acids (e.g., hydrogenated oils)
- Junk foods
- Commercial fried foods
- White flour
- Brewer's yeast
- Carbonated beverages
- Gas-forming vegetables, such as broccoli, Brussels sprouts, cabbage, cauliflower, etc
- Oranges and orange juice
- A breastfeeding infant is completely dependent on his/her mother, for nutritional requirements. So, a nursing mother should make sure to consume a diet that is rich is all types of nutrients. In short, having a balanced diet is a must for her.
- In nursing mothers, a part of the water consumption is used for milk production, making it very necessary for them to increase their liquid intake. They should drink 2.5 to 3 quarts water in a day. However, the water consumption should not be excessive also, as it can reduce milk production.
- The daily intake of calories needs to be somewhere around 2,500 calories. If you are planning to continue breast-feeding for more than three months, you may increase the intake to 2,800 calories per day, as well. However, make sure to consume healthy foods, for gaining these extra calories.
- Rather than having three heavy meals in a day and having high-fat snacks in-between, spread your caloric intake over five meals - breakfast, noon snack, lunch, evening snack and dinner. Use them to consume water, low-fat dairy products and fruits also.
- Say no tobacco and alcohol. Whatever you intake will go inside your child as well. If you cannot seem to control yourself, make sure to smoke at least one hour before your next feeding session and drink only after a feeding session is over.