Good nutrition is requisite for everyone, but you need to be extra careful about your diet when you have recently become a mother. After childbirth, not only do you have to take care of your health but your baby’s too. Since you need to feed your baby for the next six months, you will have to ensure that your diet includes all kinds of nutrients.
After becoming a mother, your whole world is turned upside down, and hence it is so easy for you to compromise with your nutritious diet, but do not forget that it can affect your baby’s health. You must have a lot of questions like what and how much you should eat, what you should avoid, and so on.
First off, you need extra calories per day because you are to feed your baby. On average, a healthy woman needs to consume between 1800 to 2000 calories, but you will need to consume somewhere between 300 and 400 to produce enough milk for your baby.
However, additional calories intake does not mean that you will get it from processed food, and you should opt for nutrient-rich choices. For illustration, a portion of whole-grain bread and a bowl of fresh fruits can be a better choice.
What should you include in your diet?
Nutrients play an essential role in order to produce milk. Here’s what you should include in your diet.
It is an important nutrient to supply you with energy and produce enough milk for your baby. Protein-rich foods include lean meat, eggs, dairy products, beans, and legumes. Consume various fruits and vegetables as you can get some amount of protein from them.
A variety of food items must be in your diet because it will give a different flavour to your milk, and exposure to different tastes will make it easier for your baby to adapt to solid food down the line. Protein is a good source to boost your muscle health. You and your baby both need it to heal and repair muscles.
- Iron and calcium
Protein is not the only source to fuel your body. You will also need other essential minerals. As long as you are breastfeeding, you cannot compromise with the iron intake.
Foods prosperous in iron include dark leafy green vegetables like spinach, kale, and so on. Calcium is essential for boosting your bone health. You can obtain it from shady leafy vegetables and dairy products. In order to keep the risk of diabetes at bay, you can prefer skimmed milk, low-fat cheese, and curd.
- Vitamin C and D
These vitamins cannot be missing in your diet. Vitamin C is essential to boost the absorption of iron. You can get this vitamin from citrus fruits like oranges, kiwi, and so forth.
Likewise, your body needs vitamin D for the absorption of calcium. Eggs and fish are good sources of vitamin D. Sunlight is also a great source to absorb vitamin D.
- Take supplements
There are some important vitamins and minerals that you cannot absorb in the right amount through food. In that case, you may need supplements. Your GP may recommend you a vitamin B12 supplement. If you do not eat fish, you will likely have to take omega-3 supplements.
If you do not eat food high in vitamin D, you will need a supplement to recover the deficiency. Vitamin D deficiency can lead to poor calcium absorption, and your bones will become rickety. In case you do not have enough money to buy supplements, you have a good choice for doorstep loans in the UK.
Foods and beverages you should limit or avoid
A high-nutritious diet is crucial when you are lactating, but there are certain foods that you should limit or avoid. Here are they:
You should try to avoid the consumption of alcohol if you are breastfeeding completely. No amount of alcohol in your milk is safe for your baby. If you drink alcohol, try to avoid lactation until the alcohol is completely cleared from your milk.
It is good if you do not drink caffeinated beverages. If you drink tea or coffee, make sure that you don’t drink more than two cups a day. It can interfere your baby’s sleep.
Not all kinds of fish are bad. There are certain types of fish that you should avoid in order to maintain your and your baby’s health. Salmon and Tuna are healthy options.
They are rich in omega-3 fatty acids, but most seafood contains mercury, and high exposure to it can pose a risk to your baby’s nervous system. Try to avoid seafood high in mercury like mackerel, swordfish etc.
Do you need to be careful of your fluid intake?
You will have to keep your body hydrated. Drink water when you feel thirsty and when your urine appears dark pale. Regardless of the season, you should drink at least seven to eight glasses of water every day. You can also drink fruit juice.
However, it is recommended to eat whole fruits instead of fruit juice. Try to stay away from carbonated sugary drinks. They can pose a risk to weight gain. If you drink tea or coffee, make sure that you do not drink more than two cups a day.
The bottom line
You should take a nutritious diet to keep yours as well as your baby’s health. Some of the nutrients can be missing in your diet because you do not eat their sources. You should try to have supplements to recover their deficiencies.
Many new mothers do not pay attention to their diet after childbirth. Only sufficient calories intake may not be sufficient for you as the source is equally important. Many new mothers end up consulting their GPs when they see a serious medical condition in them and poor health in their babies.
Description: Take additional calories from a nutritious source. Consume food items rich in protein, iron, calcium, vitamin C, vitamin D, and antioxidants.