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Good Foods to Eat When Breastfeeding

Breastfeeding mothers should always maintain a balanced and healthy diet, and need plenty of water to produce more breast milk. Your daily diet should include all the basic food groups such as calcium, protein, iron and vitamins. Breastfeeding moms often require more calories than new moms who don’t breastfeed. If you are fully breastfeeding, your diet should be 2700 kcal per day. However, caloric intake should decrease to 1800 kcal per day after breastfeeding. Feeling more thirsty is very common; therefore, it is necessary to drink enough water to quench thirst. You can also drink a glass of water before and after breastfeeding.

A healthy breastfeeding diet depends on the quality of the food, not the quantity. A healthy daily diet should include:

1. 50% grains (such as oatmeal, cereal, wheat germ etc.)

2. 20% of vegetables, beans and nuts (such as carrots, squash, spinach or other green vegetables, potatoes, tomatoes, soybeans, red beans, kidney beans, pinto beans, etc.)

3. 10% of fruits (such as prunes, bananas, oranges, grapefruit, melons)

4. 10% of various nuts, seeds and algae (such as almonds, hazelnuts, pine nuts, peanuts, peanut butter, sunflower seeds etc.), and 5. Last but not less than 10% of meat and fish (such as lean beef, pork, lamb, shrimp, clams, oysters, cod, rainbow fish, halibut, etc.). 6. You can also add dairy products to your diet such as low-fat milk and low-fat or non-fat yogurt.

Good foods that help maintain a healthy and balanced diet for breastfeeding:

1. Beans and nuts like soybeans, kidney beans etc. are your source of protein. They are also rich in B vitamins. A good source of food for weight loss during breastfeeding without affecting the quality of breast milk.

2. Raisins, almonds and other nuts contain iron, calcium and fiber higher than fresh fruit, and can also be a good substitute for fruit that can cause weight gain.

3. Clams, oysters, scallops are rich in iron. You can add this food group to your diet to prevent anemia.

4. Seaweed is a high-fiber, low-calorie food that helps lower cholesterol. 5. Spinach, cabbage and green vegetables will improve your body’s metabolism.

Breastfeeding moms need to be aware of certain foods, because any food you add to your diet goes into your breast milk. You are advised not to eat a lot of spices, vinegar, ginger and sesame oil. Fish such as swordfish, king mackerel, shark and tilefish are not suitable for you as a nursing mother, as these fish contain high levels of mercury. You are also advised to avoid alcoholic beverages. Caffeinated beverages such as coffee are also not recommended. However, a moderate dose like 2 cups a day will not have much of an effect on your breast milk unless you can avoid it. Quit smoking if you are a smoker. Even cigarette smoke is not good.

Breastfeeding mothers are advised to know that all medications should be taken as prescribed by a professional. Although the amount of the drug passed into breast milk is small and the concentration is too low to cause harm to the baby, you are encouraged to seek professional advice before taking the drug. You should seek professional advice on the appropriate use of drugs before attempting self-medication.

Breastfeeding your baby requires extra calories from your diet; therefore, you need to ensure that the food and meals you eat every day include all the necessary nutrients in the food group. The type of food you eat will affect the quality of your breast milk for your baby.

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