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A healthy diet is important for both mother and baby during lactation. It is common knowledge that a well-nourished mother provides their baby with the best start in life. According to research, a breastfeeding mother needs an extra 500 calories per day to get all the nutrients required for lactation. Thus, the quality of food a mother eats while breastfeeding is crucial.
Foods to Eat
Protein-rich foods like lean meats, eggs, cheese, yogurt, beans, and lentils are great for breastfeeding mothers. Salmon, sardines, and other fatty fish are rich in omega-3 fatty acids that are good for both mother and baby. Iron and calcium are highly essential for the nursing mother as well. Calcium-rich diets include green leafy vegetables, cheese, yogurt, and milk. Breastfeeding mothers need 1,000mg of calcium each day.
Foods to Limit
Caffeine-containing beverages such as coffee and tea can negatively impact milk production when consumed in excess. Alcohol should be avoided altogether, but if a mother must drink, they should pump the milk before having the drink and wait for at least 2 hours to resume breastfeeding to reduce the risk of the baby consuming any alcohol.
Benefits of Eating Right During Lactation
The benefits of eating right during lactation are numerous. A well-nourished mother is less likely to become fatigued and to develop breastfeeding-related problems like mastitis. A healthy diet during lactation also ensures that an adequate amount of milk is produced for the baby while ensuring the quality of the milk.
Having a well-balanced diet and staying hydrated provides the body with the necessary nutrients it requires to heal and recover after childbirth. Breastfeeding mothers need 13 glasses of fluids a day; water, milk, and fruit juices are excellent choices for maternal and infant health.
Conclusion
It is important for breastfeeding mothers to eat well-balanced nutritious meals and stay hydrated to ensure that their bodies produce enough milk and to prevent fatigue and illness. Mothers should also avoid foods that can negatively affect their milk production and present potential harm to the baby. A qualified nutritionist can help breastfeeding mothers develop a healthy meal plan that meets both their and their baby’s nutritional requirements.
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