Diet For Nursing Mothers – The breastfeeding nutrition requirements are the same with pregnancy, and women are advised to continue eating similarly to how they’re eating during their pregnancy period.
But, a breastfeeding woman requires 200 more calories daily than she did when she was still pregnant and it’s important that the calories come from the nutritious foods.
So when you are breastfeeding, it goes without saying that you need to know how to increase breast milk naturally at home. Going natural and organic is the best thing you can do for you and your baby.
Breastfeeding women typically lose 1-4 pounds every month without any restrictions on their calorie intake.
The diet for nursing mothers includes protein, calcium, iron, vitamin C, other vitamins and minerals, and water. All of these are essential for those who deal with low breastmilk supply and those who are not producing enough breast milk.
While breastfeeding, you must eat 2-3 protein servings daily. A serving is equal to 3-4 oz. of meat, poultry, and fish. Some of the best sources of protein are:
- Dried beans
- Cottage Cheese
- Yogurt and milk
- Seafood (except king mackerel, swordfish, shark or tilefish)
The recommended calcium daily intake for nursing mothers is 1,300 mg every day. Reading the nutrition labels may help you ensure that you’re getting enough calcium.
For instance, a cup of yogurt or milk contains 300mg of calcium. Some of the good sources of calcium are as follows:
- Calcium-fortified tofu
- Calcium-fortified orange juice
- Hard cheeses
This is also very important for nursing mothers. If you’re 18 years old or younger, you must get 10mg of iron daily. For those who are over nineteen, the recommended daily intake is 9mg. Some of the best sources of iron are:
- Egg yolks
- Dried fruit
- Dried beans
- Poultry meat
- Seafood (except swordfish, tilefish, king mackerel or shark because they have high content of mercury)
Breastfeeding women need more vitamin C than they did when they were still pregnant. If you are 18 or below, you must get 115mg of vitamin C every day. Those who are 19 and above must take 120mg daily. Some of the sources of vitamin C are
- Bell pepper
- Citrus Fruits
Minerals and Vitamins
Breastfeeding mothers have to take some multivitamins that contain 100% of RDA or recommended dietary allowance. If you wish, you may continue taking your prenatal mineral or vitamin supplement.
Nevertheless, this contains more iron than required for breastfeeding. If you have issues with stomach upset or constipation, switch to general multivitamins that have 100% of the RDA. You may also look for quality mother milk increase powder!
When breastfeeding, you must always drink at least eight cups of water every day. Drink a glass of water every time you are nursing your baby. Aside from water, it is also good to take milk, soups, broths, juice, and herb teas.
Avoiding caffeinated beverages and foods including tea, coffee, and other sodas.
It’s a good idea to limit your daily intake of these foods and drinks. It is also vital to avoid drinking alcohol as well as smoking cigarettes. Never use any street drugs and it’s essential that you don’t use medications that aren’t approved by your doctor, even those OTC or over-the-counter drugs.