mitrobeDo you know that the quality of food you eat as a nursing mother can affect your baby’s health and your health? Eating good quality and highly nutritious food provides you with the essential energy you need to fulfill your role as a mother effectively. Additionally, eating the right type of food can help you to maintain a healthy weight during this period.
Although the nutritional composition of your breast milk remains relatively stable regardless of your dietary choices, it’s important to note that consuming a non-healthy or inadequate diet can prompt your body to draw from its reserves, which can stress your body system.
To maintain perfect health and a healthy weight and to ensure the well-being of your baby, here are the best types of food for nursing mothers in their first year of delivery.
Best Types of Foods for Nursing Mothers In Their First Year of Delivery
Here are the best types of food for nursing mothers in their first year of delivery that should be incorporated.
1. Protein-Rich Foods
Protein-rich foods are one of the best types of food for nursing mothers in their first year of delivery. Protein-rich food is essential for tissue repair and growth, both for the mother and the baby. Good sources of protein include lean meats (chicken, turkey, beef), fish (salmon, trout), eggs, dairy products (milk, yogurt, cheese), legumes (beans, lentils, chickpeas), and tofu. In choosing eggs, it is recommended that the nursing mother goes for DHA-fortified eggs as in addition to being protein-rich, it helps to increase the level of essential fatty acid in your milk, which is helpful for the baby.
2. Healthy Fats
As a nursing mother in your first year, it is essential to include healthy fats in your regular meals. Healthy fats are crucial to the proper brain development in infants and can also aid in absorbing fat-soluble vitamins. There are several types of healthy fats you can try out, namely, avocados, nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), and fatty fish (salmon, sardines).
3. Fruits and vegetables
Fruits and vegetables are one of the best types of food for nursing mothers in their first year. They are rich in vitamins, minerals, and antioxidants, which benefit both mother and baby. Fruits like apricots and dates help to increase prolactin, which is the hormone that aids your body to produce milk. It is recommended that you go for fresh fruits and vegetables. Refrain from settling for only a particular fruit or vegetable. Aim for various colorful fruits and vegetables to ensure a diverse nutrient intake. Avoid canned and fermented fruits and vegetables.
4. Whole Grains
According to experts, your energy needs as a pregnant woman are increased by about 500 calories daily. Whole grains provide complex carbohydrates, fiber, and essential nutrients that you need as a nursing mother. You can try out several types of whole-grain options such as brown rice, quinoa, oats, whole-wheat bread, and whole-grain pasta.
5. Dairy Products
Dairy products are a good source of calcium, which is essential for the development of strong bones in your baby. When you breastfeed and take in a reasonable amount of calcium, your break milk becomes richer with more calcium to give your baby good bone-strengthening nutrients. It is recommended that you take at least 3 cups of dairy products such as milk, yogurt, and cheese each day.
6. Iron-Rich Foods
Iron-rich food is one of the best types of food for nursing mothers in their first year and is essential for preventing anaemia, especially during postpartum recovery. Iron-rich foods such as lean meats, poultry, fish, fortified cereals, beans, lentils, spinach, and dried fruits should be incorporated into your daily diet to get the maximum benefits.
7. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for the development of the baby’s brain and eyesight. It is one of the vital types of food every nursing mother should consume in good quantity in her first year. Good Include sources of omega-3s include fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.
8. Herbs and Spices
Some herbs and spices like fenugreek, chamomile, nettle, blessed thistle, peppermint, ginger, and garlic are super healthy for nursing mothers and their babies. However, you must take them in moderate quantities.
9. Hydration
Staying hydrated is essential for milk production and staying healthy as a lactating mother. Drink plenty of water throughout the day, and you can try out other hydrating options, including herbal teas, milk, and 100% fruit juices. You must take herbal teas, milk, and fruit juices in moderation.
What are the Types of Food Nursing Mothers Should Avoid in Your First Year of Delivery
While individual sensitivities and allergies vary, here are some general types of food you should avoid as a nursing mother in your first year of delivery.
1. Caffeine
While it’s generally okay to consume caffeine in moderation as a nursing mother in the first year of delivery, excessive caffeine intake can lead to sleep disturbance and irritability in your baby. Ensure you limit your intake of caffeine within tea or coffee as a nursing mother.
2. Alcohol
Alcohol can pass into breast milk and affect your baby’s development and sleep patterns. Additionally, alcohol has no health benefit for a nursing mother. Stay off alcohol altogether while breastfeeding.
3. Fish High in Mercury
Although fish is a good source of protein, it is advised to stay off certain types of fish, such as shark, swordfish, king mackerel, and tilefish, that are high in mercury. They can be harmful to your baby’s developing nervous system.
4. Spicy Foods
Spicy foods can cause gastrointestinal discomfort in breastfeeding infants. While some babies may tolerate spicy foods, others may experience fussiness or gas. If you enjoy spicy foods, it is advised you take them in small quantities and observe your baby’s reaction. If your baby’s reacts badly, discontinue it immediately. This also goes for gas-inducing foods such as beans, broccoli, cabbage, and onions. While they may be nutritious, you must observe your baby’s reaction after consuming them indirectly through you.
5. Processed and Junk Foods
While an occasional treat is fine, processed foods such as food high in sugar, salt, and unhealthy fats should be limited in your diet. If you can stay off them completely, it will be better.
Conclusion
In addition to regularly consuming the best types of food for nursing mothers in their first year of delivery, you must learn to listen to your bodies and eat when hungry, as breastfeeding can increase calorie needs. Additionally, maintaining a balanced diet, getting enough rest, and managing stress are all essential factors in supporting breastfeeding and good maternal health.
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