What To Eat While Breastfeeding – Breastfeeding Diet

Let’s start by stating that a dieting doesn’t necessarily means to cut down on calories or different food groups. Most of the time, when done by a professional, a diet will provide your body with everything you need to stay healthy. If a nutritionists prepares a breastfeeding diet especially for your needs, it will still include all food groups, unless you are allergic or intolerant to certain foods. The purpose of a diet is not to starve your body of nutrients and calories, but to cut the ones your body don’t need.

Read next: How much food is enough for your growing toddlers?

What’s A Breastfeeding Diet?

While still pregnant, you may think your body will bounce back right after delivery. The actual fact of the matter is that it won’t. You will still have to deal with some baby weight months after you gave birth. Your belly will be round like you’re 5 or 6 months pregnant and some extra skin and fat will stay behind as a reminder. The reminder should be that you should take on a breastfeeding diet and set a nutritional plan to help you stay healthy as a new mom.

breastfeeding diet - vegetables/fruits

Don’t let the rules of a diet be responsible for a growling stomach. If you feel hungry – it’s time to eat. Listen to your body, and don’t skip meals. Even if you feel hungry 10 times a day, you should eat 10 times a day. Your body is only restocking the reserves you’ve emptied. If you  feel really hungry more than 4 times a day, cut meals into snacks and divide them throughout the day.

A breastfeeding diet is slightly different than a pregnancy diet. Your daily menu should be rich in proteins, vitamins and minerals, as well as fatty acids and high fat contents. Calcium, iron, and all the immune boosting vitamins are really important, so stick to fresh produce and cooked food. Counting calories is not advised while breastfeeding. Still, if you do want to maintain a healthy weight, make sure you don’t go below 2000 calories a day. A general rule is that a breastfeeding woman needs 500 more calories than a woman who doesn’t breastfeed. Here is a list of the foods to eat when breastfeeding:

Home-cooked meals

Your body will need plenty of vitamins and minerals from fresh fruits and veggies, so add them to the breastfeeding diet plan. Make a large bowl of green salad and a large bowl of fruit salad and eat a serving with the first sign of a stomach cramp. Some sources say lactation is stimulated by eating oats, so bake a large pan of oat brownies and enjoy a healthy grain splurge. After delivery, especially after a C-section, you should assist your digestive system with the right foods.

Avoid dry and processed foods, and load up on fresh products, homemade meals and soups, as part of your breastfeeding diet. Whole grains, cereals, fruits and vegetables will keep you full longer and provide the complex carbohydrates your body needs for energy. When it comes to fats, you may want to start watching what you eat, since you are still eating for two, but the fatty fats are more likely to stick around. Choose the good fats instead, from nuts and seeds, olives, avocados, canola and olive oil and fatty fish like salmon.

Plenty Of Water

Staying hydrated during the breastfeeding period may be quite a challenge. By the time you realize you are thirsty, your body already lost most of its reserves. Make a rule of drinking a glass of water before each of your baby’s meals. That way you can almost guarantee that you’ll stay hydrated throughout the day. Especially the week after the delivery.

You will help your body bounce back and recuperate faster by drinking 8 glasses of water every day. If you want to fire up the blenders and food processors, even better. You can prepare smoothies and make your own healthy juices. Avoid sodas, carbonated drinks and energy boosters,. They are usually high on caffeine and sugar, which only dehydrate the body further.

Easy On The Contaminants

breastfeeding diet - hazards
In the top 10 pesticide laced produce are:
strawberries, apples, nectarines, peaches,
grapes, celery, spinach, cherries, sweet
bell peppers. Next in line are: tomatoes,
cherry tomatoes, cucumbers, imported
snap peas, domestic blueberries, potatoes,
hot peppers, lettuce and kale.

Other than indoor pollutants like air fresheners, scented candles and incense sticks, you should also avoid cigarettes and alcohol. A small beer with a meal every once in a while will not change the quality of the breast milk. But large amounts of
alcohol should prevent you from breastfeeding for a day or two until your body removes them completely. If you are not a smoker yourself, ask those around you to take their cigarette breaks outside. If you happen to smoke, it will be best to look for help and quitting tips to get you through the cessation process.

Just when we thought we are eating healthy, the U.S. Department of Agriculture and Food and Drug Administration published a list of almost 50 products that contain dangerous amounts of pesticides. The list contains the foods to avoid during breastfeeding, or at least, clean like a maniac before serving. The lowest amounts of pesticide residue were found on sweet corn, sweet potatoes, onions, avocados and pineapples. Asparagus, mangoes, sweet peas, cantaloupe, eggplant, cabbage, kiwi, grapefruit, watermelon and mushrooms too.

It will be safest to peel the ones that can be peeled, and soak the others in baking soda and water for half an hour. The best breastfeeding diet advice after all, will be to shop seasonally and locally. That way you don’t have to risk buying imported produce that has to be treated chemically to survive the long distance. And you will be helping small businesses grow larger and provide the market with more organic produce.


Source: Breastfeeding Diet And Dietary Tips For Moms

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