If you knew what to eat during pregnancy, then you don’t have a problem with choosing the right diet for breastfeeding. The dietary requirements for the two periods are the same. But a nursing mom must increase her calorie intake by 200. These calories must come from healthy meals and not junks. It is possible for a mother to lose 4 pound per month without regulating her diet. Here are the nutritional requirements for a breastfeeding mom.
If you are below 19 years, it is recommended that you take 10mg of iron every day. The rest of the mothers should have 9mg per day. The best iron food sources are eggs, chicken, seafood, meat, dried fruits, and beans. Avoid taking fishes such as swordfish, shark, tilefish, and king mackerel because they offer mercury.
A nursing mother needs 1.3g of calcium every day for stronger bones. You can get the right amount by being keen on nutritional labels. For instance, you get 0.og of calcium if you take a cup of milk. Other good sources include calcium fruit juices, all milk products, Tofu, and hard cheese.
2 to 3 servings of protein are enough every day. This is equivalent to 6 to 7ounces of beef, chicken, or fish. The right protein sources are meat, dried beans, Tofu, chicken eggs, cheese, seafood, milk products, etc.
Vitamin C is a great antioxidant and its intake should be increased once a mother gives birth. It helps to build a strong immunity for the baby. For mothers below 19 years, they should take 115mg per day and the rest 120mg. Meals that offer vitamin C include cabbages, citrus fruits, potatoes, bell pepper, kiwi, broccoli, cauliflower, cantaloupe, kales, etc.
Minerals and vitamins
A full daily multivitamin dose is recommended. It is okay to continue with prenatal supplements but general multivitamins are better especially when experiencing stomach issues.
Water is very essential during breastfeeding as it affects the digestive system of your baby. Make sure you take 8 cups per day. Every time you breastfeed, take a glass of water. Other liquids to consider are soups, fruit juices, milk, and herbal teas. During higher temperatures or physical exercises, increase water intake to fulfill the demand.
Things to avoid
Too much caffeine and beverages as carbonated sodas and coffee are discouraged. If taken, they shouldn’t exceed 8 ounces per day. Alcohol and cigarettes are harmful to the health of a baby and the mother as well. All street drugs are prohibited and any medication must be approved by the physician.