As a new mom, I was kind of confused about my diet especially when I have to keep my weight in control and I didn’t want to affect the milk flow too. After discussing with many moms and research I found few tips which I would like new moms or to be moms to follow.
Some of the calories required for breastmilk production are supplied by body fat reserves laid down during pregnancy.
You may still need additional calories over and above your pre-pregnancy intake to provide you with enough energy to meet the needs of your growing baby. As you start to wean your baby off breast milk, your calorie needs will gradually return to pre-pregnancy levels. If you breastfeed your baby, you will reach your pre-pregnancy weight faster as compared to a mother who does not.
What Should I Eat During Breastfeeding
Focus on eating whole grains and cereals, fresh fruits and vegetables, and foods that provide plenty of protein, calcium, and iron. Choose nutritious snacks like yoghurt, stuffed idlis, poha sandwiches made with wholemeal bread filled with leafy greens. You could also try baked chicken nuggets, canned salmon, tuna, low fat cheese slices, steamed sprouts, paneer cubes, baked vegetables and fresh fruit.
Do make sure that you limit your intake of ghee as it just adds to your calories. Go easy on ghee-laden treats made by older family members. They may mean well and want to pamper you but remember…the more you eat, the more you grow.
Vitamin And Iron Supplements During Breastfeeding
Check with your doctor if you need to continue taking pre-natal supplements. If you do continue with a general vitamin supplement please do not be under the impression that you can omit certain foods in an effort to reduce. Remember vitamins can’t make up for poor eating habits. Be patient and strive to eat a well-balanced and varied diet.
Drink Plenty of Water to Help Maintain Your Milk Supply
It is very important for you to drink plenty of water to help maintain your milk production. Water is a major constituent of breastmilk. Therefore ensure that you drink at least 10-12 glasses of water every day. You can also consume fruit and vegetable juices, lassi, buttermilk, coconut water etc. in addition to water. This will help your body to produce the milk you need for your baby.
Watch What You Eat and Drink
Substances like caffeine, alcohol and other toxins can pass from your blood into your breastmilk, so either reduce it or don’t have it at all. Nicotine from cigarettes and drugs also pass into your breastmilk and should be avoided. As the days go by you will be able to work out if your child is sensitive to something you eat or drink. You will be able to understand it because she may be unsettled after feeds, crying inconsolably, or sleeping badly. If you know that you or your parents are allergic to some particular food then either avoid that food while breastfeeding or see the results with trial and error.
Most people feel spicy food upsets babies. Trial and error again maybe your best guide because as food-induced irritability differs from one baby to the next. Some common colic offenders include broccoli, cabbage and onions. It is best to avoid aerated drinks while lactating as they contain just empty calories and no nutrition. You could instead substitute it with lassi, coconut water or nimbu pani. Elders may offer you traditional drinks prepared with specific herbs. Check with your doctor before including these in your diet.
What About Dieting During Breast Feeding?
Lets face it we all want to loose our pregnancy weight. This should not be done with fad diets. You can combine a healthy, low-fat diet with moderate exercise. Did you know that RAPID weight loss is dangerous? As you lose weight you release toxins normally stored in your body fat — into the bloodstream, increasing the amount of these contaminants that wind up in your milk.
Breastfeeding helps burn up fat deposited during pregnancy and uses it for producing milk. A mum who breastfeeds burns a lot more calories than one who does not.
You may also like:
- How to Manage Breastfeeding When You Are a Working Mom
- Connecting With Your Child Through Breastfeeding
- 10 Essential Items to Help with Weaning Your Baby
- 10 Golden Travel Tips & Must Have Things for Travel Loving Mom
What was your diet like while you were breastfeeding? Do share it with is…
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