Breastfeeding your baby is a great opportunity not only to provide your baby with nutrition but also to bond with your baby. Pregnancy, birth and breastfeeding all take a toll on a new mother, so it is essential to make sure you get in the best nourishment.
Fresh fruits and vegetables
Fruits and vegetables are an essential part of our diets during pregnancy, breastfeeding and for overall health. Fruits provide vitamins such as B1, B2, B6 and C which is optimal for staying healthy as well as boosting your milk supply. Fruits such as apples, bananas, oranges and grapes contain powerful antioxidants that keep free radicals at bay which can accumulate and cause long-term damage. For a healthy breastfeeding diet, green leafy vegetables like broccoli, kale, spinach and asparagus can provide you with nutrients not found in fruits.
Consumption of lean protein that is derived from foods like fish, eggs, milk, yogurt, cheese, quinoa, soy and chicken can provide your body with the nine vital amino acids which can’t be created by your body on its own. For breastfeeding, you need to include at least three servings of lean protein in your diet per day.
Although you are meeting your daily carbohydrate content by eating fruits and vegetables, whole grains are an excellent way of supplementing a healthy nursing diet, particularly whole grains such as brown rice and oatmeal which is a lot denser than fruits and vegetables.
Healthy fats such as almonds, avocados and walnuts are an excellent way of introducing nutrients like vitamin E, omega-3, antioxidants and omega-6 into your diet. However, avoid eating too much as it can lead to bloating, gas and stomach discomfort.
Dehydration can lead to problems like urinary tract infections, fatigue and constipation, that’s why it is imperative to drink at least eight glasses of water every day while breastfeeding to stay hydrated.
Your body uses more calcium when you’re nursing that’s why it is essential to get enough of this micro-nutrient in your diet. It is recommended that you take between 1000 and 1500 milligrams of calcium daily when breastfeeding.