Diet Principles for Breastfeeding Women Lactation is probably a wonderful and fulfilling period in a womanâs life. It is in this stage that mothers share nutrients and strength to a very dependent newborn. Generally, nursing mothers should have more calorie intake to meet the normal milk requirement of her body. It is said that 23 to 27 ounces of milk per day that contain lots of nutrients including calcium. However, this should not be made as an excuse to take in unwanted and empty calories in our system. There should be a set of a set of diet principles that should guide her all throughout.
Add up calories from healthy foods. Do not be afraid to eat more as long as what you are eating is healthy. Actually, the quality and milk composition is never affected with diet. However, mothers should expect a decrease of milk amount if a balanced diet is not achieved. Expects emphasize the need to increase at least 25 more grams of protein in a momâs diet. DHA, an omega-3 fatty acid responsible in improving the infantâs eyes and nervous system, should also be present in every meal. These two nutrients are present in fish, milk products and yoghurt. In choosing fish and other seafoods, always check for safety as some of them may be contaminated with mercury, a very harmful substance. Of course, one needs fiber from fruits and vegetables.
Strictly follow eating time for meals and snacks. It is expected that lactating women gets easily gets hungry especially after feeding their young. This hunger is just normal. Thus, timely regular and eating habits should be observed. In preparing meals, one may seek food suggestions from the Food Guide Pyramid. In general, the guide advised the need to avoid food with saturated fats and sugars. Fruits and vegetables should also be frequently present in both meals and snacks as they are low in sugar and they contain essential vitamins and minerals like calcium, Vitamin A, E, C and B among other substances. Other minerals can also be found in whole wheat grain and cereals..
Increase water and juice-intake. Fluids are necessary to facilitate easy breakdown of nutrients from your meals. Water also increases the volume of milk from the womanâs breasts. Other fluids like fruit juices and milk are good alternatives.
Avoid alcohol and caffeine and other substances that may pollute your system. It is in this period that mothers should give extra care to their bodies and avoid substances and elements that may affect their childâs health. One should take note that alcohol and nicotine from cigarettes can easily enter the bloodstream and be included in the milk composition. This should alert mothers because large amounts of alcohol in human milk can cause genetic mutation, possibly retardation in an infant.
Take food supplements as prescribed. Synthetic food supplements may be the most convenient source of essential vitamins like Vitamin A and Zinc, however, mothers should still ask the guidance of a trusted doctor. The amount of these vitamins should be regulated as they may affect the babyâs fragile health
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