Diet for a Healthy Breast-feeding Mommy!

 

Now that your home and baby is here, things will be a little more hectic! Let’s remember that mom’s diet is very crucial while breast feeding. Your diet helps give your baby nutrients and promote good health as well as growth. It will be a good idea to continue taking Prenatal Supplements, at least for a few months post-delivery.

However, taking vitamins and/or any supplement does not replace the importance of a healthy diet. But, it may add additional energy for those long days taking care of your new baby. You will need to eat more, adding an additional 400 to 500 calories per day will also help keep your energy level increased. Eating a variety of whole-grains, fruits and vegetables is always great. Make sure the wash both fruit and veggies to reduce pesticide residue. Eating a variety of things does change the flavor of your milk, but will help expose your baby to different taste.

Here are some recommended vitamins while breastfeeding:

Calcium– (milk, dairy products, canned fish, juices, soy beverages and bread). 1000mg daily is recommended for adults women (Teen moms 1,300)

Vitamin D– Vitamin D helps absorb calcium, sun exposure helps Vitamin D levels in the body. Recommended daily dose 600IU (15 micrograms)

Iron-Iron transports oxygen throughout the body and is vitally important. Adequate amount of iron is particularly important during pregnancy, because of your body’s higher demand for it. The amount of iron needed during breast feeding depends on age. Ages 14-18 7 milligrams daily, 19-50 6.5 milligrams daily,

DHA-The DHA content of your breast milk depends on YOUR DIET. Your DHA is particularly determined by whether you consume FISH. Your diet should include a daily dose of cold water fish or other foods with DHA (i.e. fortified eggs). Nevertheless, if your diet does not contain these things, consider a supplement. American Academy of Pediatrics recommend that while breast feeding, moms get 200 to 300mg of DHA daily.

Some foods and drinks deserve caution while breastfeeding. Remember to refrain from any ALCOHOL use, reduce sugar and caffeine intake. Certain foods and drinks that contain these ingredients may cause your baby to be irritable or possibly have an allergic reaction. Increasing daily water intake is always good, along with getting as much rest as you possibly can. This is maybe something you want to discuss with your doctor on your first post-partum visit. Always remember to be HEALTHY AND HAPPY!

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