I have delivered a sweet, adorable baby & my life got completely changed. Life with a newborn is a little exhausting. It’s usually impossible to get enough rest and exercise in those first few demanding months and difficult to eat well.
Nutritional guide for new Breastfeeding Mom’s Post-delivery-https://amzn.to/2BGgXbM (please visit this site and consume product for better results).
Till 9months I was already in a habit of eating more and more and was too adapted to the nutritious food so much that I demanded the same post-delivery pattern in my diet. I quite weakened and I focused more on the diet to recover my body fast & gets more and more energy out of it. This can only be possible with the help of Nutritious diet which gives me energy and strength to take care of my little one. So I have gone thru so many videos, articles, a magazine on the nutritious diet. So sharing those important learnings which I adapted & this helped me a lot.
So sharing a few of my nutrition needs and to stay healthy when you bring up baby.
How much should I Eat?
Intake of new mom’s diet should be between 1800-2200 calories each day. This totally depends on the physique too. If you are weak then or underweight, so you work out more than 45 min each day or if you are breastfeeding more than one baby then you need to consult your doctor for the right amount.
Breastfeeding Nutrients to be Included–
Eating nutrient-rich foods at regular intervals throughout the day can maximize the energy levels, better digestion too. Start with a balanced diet and drink 4-5lt a day.
Follow a routine with a simple balanced diet by having proteins (like poultry & dairy products predominantly 2-3 times a day. Include green leafy vegetable every day & 2 fruits at least a day. Eat whole grains like wheat, bread, cereal, oatmeal almost every day.
I usually begin my day with a handful of soaked almonds and with any fruit available first thing in a morning. Increase a protein in the diet by consuming yoghurt, eggs. Adding complex carbohydrates like whole-grain bread and cereals. Also start with a smoothie made of fruit and yoghurt, a bowl of oatmeal or scrambled eggs on whole-wheat toast.
If you are a vegetarian make sure you consume zinc in any of your diets like dry-fruits, dairy, seeds and nuts. Iron and vitamin B12 supplements are very much required as these things get lost for some time initially.
Simple carbs increase the blood sugar, leaving you feeling sleepy & good Carbohydrates gives you most of the energy to withstand the weakness of the body.
Pregnant Ladies should consume these foods almost every day till 6months -1yr to get the body recovered.
1. Low-fat Dairy products
Some of the best sources of calcium are the dairy products like Yoghurt, milk or cheese should be kept on the top list of the diet. Also include vitamin B, proteins, vitamin d along with calcium for the bones of the baby. If you are lactose intolerant, soy milk is good for you.
2. Pulses
Legumes or pulses are a rich source of protein and iron content Beans especially dark coloured once such as kidney beans & black beans are a good source of breastfeeding food which is rich in iron. They are also gas inducing foods and hence should be included in moderation especially by a new mom who has gone thru C-section.
3. Green Leafy Vegetables.
Vegetables like spinach, broccoli etc. are a storehouse of Vitamin A, C & Iron. Low-calorie vegetables are excellent source calcium & healthy antioxidants of both mother & child.
4. Eggs
The perfect source of Proteins & vitamin D helps in strengthening the bones and muscles of the baby
5. Fruits
Rich source of Vitamins, minerals and antioxidants. Citrus fruits like orange, guava, mausambi, tomato and much more help in increasing the immunity. However Apple a day is very much required for new moms to boost the energy. So every fruit has its own speciality so consume it during the season to get its vital benefits.
6. Garlic
From ages, it’s been known that garlic is a good source for lactating mothers to increase milk production. Strengthens your immune system and boost lactation. Its anti-microbial and anti-oxidant properties help to fight infection and increase the milk flow in the body.
7. Lean Meats
From fish and chicken provide additional DHA and fatty acids which help in developing baby’s nervous system and overall growth.
Avoid foods which are Unhealthy for Lactating Mothers
Breastfeeding mothers should be careful while eating food and avoid foods which are difficult to digest and are not good for babies. Some of them are-
1. Spicy Foods
The child does get the taste of every food which his/her mother eat during the breastfeeding time. So avoid spicy and strong flavoured foods as a baby might not feed again.
2. Oily foods
Avoid oily and fried foods, as it is heavy and hard to digest.
3. Avoid Aerated drinks
Try not to rely on aerated drinks to quench your thirst as they contain artificial sugars and calories. Packaged Juices are fattening too.
4. Caffeinated Drinks
Coffee is avoided as it is diuretic and will make you rush to washroom multiple times. Also causes nausea and heartburn, so try only herbal teas.
5. Alcohols
It contains nicotine and toxins which is harmful to the baby, so avoid during breastfeeding. As its pass from the blood to breast milk.
6. Cigarettes
Smoking is injurious to health for all & especially since it stops the baby development.
So, the truth of life is “Health is wealth”
Every child has different behaviour and has different feeding patterns when compared together. If the mother is unable to digest any food or if the child cries excessively, it is better to consult your gynaecologist and paediatrician for advice. Hope my Nutritious diet plan for lactating mother helps you during your times.
“Happy Breastfeeding”
Please do visit https://youtu.be/-4Ck1vyWhw4 for more health related tips.