After having a baby, nutrition is very important for all new moms. Besides the fact that you have to stay healthy in order to raise the baby, you also have to offer them a nutritional breastfeeding. In order to be able to provide the baby a sufficient supply of breast milk, you have to know some tips about how to stay a healthy mom for the sake of your little one.
Normally, for gaining extra energy and producing more milk, you have to eat more and increase your daily intake of calories by 400 to 500 more calories. It is very important to keep a healthy diet and to add extra calories from whole-grain bread, yogurt or fruits like bananas or apples. Remember that a breastfeeding mother needs more calories than she did during the pregnancy.
Foods rich in iron, protein and calcium
You need to stay healthy and eat various types of food. The food that is rich in iron include enriched cereals, whole-grain products or peas. To absorb the iron, make sure that you eat food rich in vitamin C, such as citrus fruits.
Moreover, to ensure the intake of proteins, eat eggs and dairy products, or you may vary the diet with soy products, legumes, nuts or seeds. For calcium, include dairy products or juices, soy milk, tofu or cereals.
Drink water whenever you feel thirsty or even before. Also, you should have a glass of water within reach when you breastfeed your baby. Stay hydrated, but don’t exaggerate, because this may result in a decrease or even a stoppage of your milk. In terms of sugary drinks, avoid too much sugar as you may gain some weight and you won’t like it. Caffeine is also recommended with certain restrictions since it may agitate the baby and trouble their sleep. Don’t drink more than 2 cups a day.
In order to help your organism stay strong, you may take some healthy supplements like Vitamin B-12, which is essential for your baby’s brain development and vitamin D for absorbing calcium and phosphorus.
All the above tips are meant to help you overcome all the potential breastfeeding nutrition problems and to procure your baby a healthy and nutritive milk. You have to first take care of yourself if you want all your family to be healthy and active.