Depending on her height and weight, a breastfeeding mother needs to consume between 2,000 and 2,500 calories per day. The calorie count may seem a bit extreme, however a good lactation diet means that you are eating enough healthy foods for two people.
A great resource is the Food Guide Pyramid, which is provided by the US Department of Agriculture It divides foods into groups and how many daily servings of those foods you should eat. The food pyramid helps you maintain a balanced diet that is important for your health and the health of your baby.
When a woman becomes pregnant, her obstetrician automatically gives her prenatal vitamins until delivery. Many pediatricians have the nursing mother continue to take these vitamins as part of her breastfeeding diet. Vitamins ensure that the mother gets the correct amount of nutrients no matter what she eats on a daily basis.
Doctors recommend that nursing mothers drink at least 8 glasses of water a day to stay hydrated. Drinking water also allows the body to rid itself of toxins. Drinking less than the recommended amount of fluid can decrease the volume of breast milk.
A well balanced lactation diet should consist of the freshest fruits and vegetables you can find and can be eaten cooked or raw. You must consume some forms of protein that can be found in meat and dairy products. Eating grains like rice, wheat, and corn in the form of pasta and bread is good for you.
A balanced diet simply means that you are eating a variety of different foods from each of the food groups. Fresh foods like vegetables, fruits, and whole meats are more nutritious than canned or frozen foods. Canning or freezing can cause a loss of nutrients and vitamins in food. Try to find foods that do not contain preservatives. Preservatives make foods last longer than natural whole foods. Everything a nursing mother eats is passed on to her baby and that includes copycat flavors, preservatives, and copycat colors. You want to stick to unprocessed foods for colors, natural flavors, and zero preservatives.
To make it easier for you, have everyone in your family eat the same food you do. You do not need to buy or cook special foods for yourself or your family. If you choose the healthiest natural foods that haven’t gone through a ton of processing, then you’re eating healthily. To make your meals taste better, find some simple recipes that sound delicious and try them once; if you don’t like it, go to the next recipe. By just making a few food choices, a breastfeeding mother will stay healthy and recover faster from her pregnancy.
Once you begin breastfeeding your baby, it is important to use the Food Guide Pyramid chart as a resource. Provides an overall healthy diet for everyone, but most importantly for breastfeeding mothers. After weaning your baby, keep up those good eating habits. Eating a variety of foods gives your body what it needs to fight germs and infections. This keeps the mother healthy and gives the baby a healthy start.
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