First time mothers don’t
give much importance to their diet while breast feeding. But it really makes a difference
to the mother as well as the baby who consumes the milk.
Although the mother doesn’t need
to change any major pattern in the diet if it is well balanced, but still there
are few important points to consider which are:
·
Consuming a well-balanced food for health – The most wondrous
thing a mother’s milk can do is meet her baby’s nutritional requirements even
when the mother consumption is not perfect. But if the diet is very low in
calories then it can affect the quality as well the quantity of the milk. Now
that most of the mothers know having dietary lapses doesn’t affect the baby but
the mother should not suffer, though. A normal body when doesn’t get nutrients
it needs, it starts drawing from its reserves, which of course sooner or
later gets all used up. Plus the mother need extra stamina and strength take
care of her new-born. Many mothers get hungry than usual while lactating, which
does make sense as the body is under continuous process of milk making to feed
the baby. By eating tiny but health meals and health bites in between the same
way mothers eat during pregnancy. This is effective method to keep your
appetite under control along with high level of energy.
·
Stop counting the calories – there is no such rule to keep your
calorie count under control during nursing. Just for the fact a normal breast
feeding mom needs around 200 – 500 calories additional than mothers who aren’t.
This only means that at least 2,000 – 2,700 calories should be consumed every
day. So all lactating mothers just need to stop counting the calories and give
the whole attention to hunger as in how much to eat, which will depend upon
every individual factor.
·
Plan for weight loss at snail speed – Many mother intend to lose
weight while breast feeding while some doesn’t, these all depends upon the
mothers body diet, metabolism and the level of activity.
·
How to lose the pregnancy weight – it takes at least 10 months
to come back to the original figure. Mothers are advised not to diet at all
during the first two months, counting from day the baby was out. A slight
reduce in calories can defect the milk supply. Lose weight gradually by
exercising moderately and keeping a health diet. Sudden loss in weight can be a
danger to the baby as quick weight loss discharges toxins into the bloodstream
and finally involves in milk. Doing everything systematically will also keep
the mother and the baby as well.
·
Including assorted health foods – Balance and variety is the key
to be hale and hearty. A well-balance diet includes eating a mixture of
protein, fat and carbohydrates at meals. Including carbs like cereals and whole
grains and vegetables and fresh fruits provides sugars, starches and full-power
energy.
·
Choosing good fats – While consuming only consume
polyunsaturated and mono fats like olive oil, canola oil and fish oil like
salmon fish and olives, nuts, seeds, avocado and seeds. Avoid saturated fats
like meat fat, tropical oil, whole milk, lard and butter. All this can lead to
not good for the baby.
·
Foods which have pesticides and insecticides in the food like
vegetables and fruits apples, nectarines, spinach, strawberries, cherries, etc.
can be harmful for the baby, but don’t stop eating all these, just eat by
washing them thoroughly.
·
Other things to take into consideration is keeping alcohol
intake under control. Keep it very occasional as alcohol reflects the milk.
·
Eat fishes like catfish, crab, pollack, scallops, lake trout,
shrimp, tilapia and salmon.
·
Drink good amount water and stop or limit caffeine. Avoid very
spicy and fast foods.
·
Never stop consuming the vitamins as it improves the quality of
milk.
·
Consumption of DHA is also necessary. Eat cold water fish or egg
or any other DHA-fortified foods.
Author: Mubashir Khan BS Biochemistry GC University Faisalabad Punjab Pakistan
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