Nutrition Tips for Breastfeeding Moms

Motherhood is perhaps one of the best stage for a woman and unique for each one. It is an amazing phase in a woman’s life wherein she dedicates her entire time and energy to make sure that her baby is being taken care of well. Every moment that a mother spends around her baby, it gives her a feeling of satisfaction and unbound happiness.

With a newborn around, a mother’s maximum time goes in running from pillar to post and she’s hardly got any time to spare for herself. Managing her home and the baby at the same time becomes a herculean task for a new mum but she does it with par excellence. After doing all of this, as a mum one needs to take some time for one self as well even if her calendar is chock-a-block, it is important to take care of your own self even to make sure that the baby is healthy and happy.

Nutritional Tips for Breastfeeding Mothers

Say yes to a well balanced diet: A good diet becomes at integral part of a new mum’s life because you are now breastfeeding your baby and you require a consistent flow of nutrients. Typically a breast feeding mum needs to consume around 2000-2500 calories in day, depending on several factors, this could vary from pregnancy to pregnancy. Few important points to note here-

Ø Consume small and frequent meals throughout the day.

Ø Do not forget to eat a protein rich diet and the protein can come from dairy products and poultry as well.

Ø Make friends with omega 3 rich foods like almond, walnuts, flaxseeds, sunflower seeds, pumpkin seeds and some fish to your delight.

Ø Consume foods rich in fibre like oats, brown rice, daliya and our very own fruits and veggies. Make sure that at least 2 servings of fruits and 3 servings of greens are placed in your diet without fail.

Ø Remember to get enough calcium in your diet through dairy products veggies and nuts like almonds and hazelnut.

Ø If you feel the need to snack then eat some dry fruits, whole wheat crackers, peanut butter with apple, mashed sweet potato, guacamole with whole wheat bread sticks or a fruit smoothie.

What should be Needed in Pregnancy

Remember that your nutritional needs are different during pregnancy and depriving yourself of adequate nutrition is not something you want to do.

Hydration is the key: Keeping yourself hydrated is of utmost importance and hence you need to drink at least 2-3 litres of water on an average. Breast feeding usually makes a mum thirsty, as a part of the water consumed goes into the production of breast milk. But make sure that you do not consume it in excess just because you have been asked to take in fluids.

Limit the intake of alcohol and caffeine: While you make sure to breast feeding your baby for the first 6 months or more, it is important that you decrease the consumption of alcoholic beverages. Alcohol can pass into the breast milk within an hour and excess of it may affect your baby’s growth. Wait for at least 2 hours after a drink to feed your baby. Excessive caffeine can make your baby irritable and hence it’s best to consume only 2 cups of coffee or tea in a day.

I feel breastfeeding is a mother’s gift to herself and her baby, and breast milk is the best source of nutrition for the baby.