Lactation Diet
Lactation Diet
It’s important that breastfeeding mothers take care of themselves by eating nutritious foods, staying hydrated, and resting when possible so they can have more energy and stay healthy, beyond giving you enough energy to change diapers and stay awake for those late-night cries, your body has some other magic to do during this special time. What’s extremely interesting about breast milk is that it is dynamic. Depending on what baby needs, the mother’s body is able to change the composition to meet their baby’s need.
How can you maximize your own eating, so you can pass on good food to your baby? Here’s some advice about exactly how much and what to eat while breastfeeding.
How Much (More) to Eat
On average, breastfeeding moms should consume about 300 to 500 additional calories each day, compared to what was consumed prior to pregnancy.
A slightly active 30-year-old mom who’s 140 pounds and 5-foot 4-inches would require around 2,200 calories per day if she’s only breastfeeding her baby. If she’s giving a mix of breast milk and formula around 2,000 calories per day are recommended.
What to Eat
Remember: What you feed yourself is what you’re feeding your little one. To promote milk production, aim for a well-rounded diet rich in fruits, vegetables, whole grains, dairy, protein, and healthy fats, increasing protein in the diet of a breastfeeding mother will increase the production of milk.
Following are the food include vitamins and nutrients (such as calcium, iron, omega-3s, potassium, vitamin A and vitamin C) that are recommended for expecting and breastfeeding moms.
Fruits
- Apricots
- Bananas
- Citrus fruit
- Mangoes
- Melon
Vegetables
- Carrots
- Leafy greens
- Tomatoes
- Sweet strongotatoes
- Winter squash
Whole grains
- Barley
- Fortified, low-sugar, whole-grain cereals
- Oats
- Quinoa
- Whole-wheat bread
Dairy
- Fortified milk substitutes
- Milk
- Regular yogurt
- Greek yogurt
strongrotein
- Beans
- Chicken
- Lean beef
- strongork
- Salmon
Healthy Fats
- Avocados
- Chia seeds
- Grastronge seed oil
- Nuts
- Olive oil
Drink a glass of water each time you breastfeed or pump to keep your cells hydrated.
What to Avoid Eating
It’s best to skip:
- Raw/undercooked meat and seafood
- Fish with high level of mercury
- Alcohol, if not pumping and discarding for the next 12 hours
- Beverages sweetened with high fructose corn syrup.
- Spicy dishes and gassy foods (such as broccoli or cauliflower) are often avoided.
A lactating mother must consume a well-balanced diet comprising all food groups to meet the increased nutrient demands of lactation. This will not only ensure her good health but her baby’s health as well.