Diet for Breastfeeding Mother | Nutrition Tips & Foods

When a mother has just given birth and she is breastfeeding her newborn baby, she needs to have foods in her diet that can replenish enough amounts of nutrients. So, it is important for the new mother to add certain types of foods to her daily diet, which would balance her intake of the nutrients that are required in her body.

This article will help you to get a complete idea about the amounts of nutrients that are needed for a breastfeeding mother and thus, the types of foods she should take in, the foods that need to be avoided or limited in her diet, and other related details.

Breastfeeding mothers and a healthy diet:

A mother who is breastfeeding must be going through rampant changes in her hormonal synthesis. Moreover, the body is already exhausted after the excruciating months of pregnancy, followed by the labour phases and childbirth. So, she needs enough nutrients in her body to regain strength and stay healthy, especially when she is lactating after her childbirth.

In this phase, the mother who has just given birth to her child and is breastfeeding is not only hungrier than usual, but she also needs nutrients that will help her stay healthy and will allow her to provide enough nutrients to the baby. Speaking in terms of nutrients, the body needs vital micronutrients such as vitamins, as listed below:

• Vitamin B1 or thiamine is found in fish, seeds, nuts, and beans

• Vitamin B2 or riboflavin, mostly found in cheese, almonds, nuts, red meat, oily fish, eggs

• Vitamin B6 is found in nuts, poultry, potatoes, bananas, dry fruits, and chickpeas

• Vitamin B12, the major sources of which may be shellfish, liver, yogurt, oily fish, nutritional yeast, eggs, crab, and shrimp

• Vitamin A, an essential vitamin for eye health, is found in sweet potatoes, carrots, dark leafy greens, organ meats, and eggs

• Vitamin D, required for bones and other important physiological functioning, is found in cod liver oil, oily fish, certain types of edible mushrooms, and fortified foods.

Your diet while breastfeeding should also consist of some of the major minerals, such as:

• Calcium is found in dairy products such as milk, yogurt, cheese, along with green leafy vegetables and legumes

• Selenium is found in different types of seeds, Brazil nuts, seafood, turkey, and whole wheat

• Iron is found in poultry, seafood, beans, green vegetables, and dried fruit

• Iodine, some of its major sources being dried seaweed, cod, milk, and iodized salt

• Copper is found in whole grains, nuts, shellfish, beans, organ meats, and potatoes

• Zinc is found in oysters, red meat, poultry, beans, nuts, and some types of dairy products.

So, when a woman is breastfeeding, she needs to take in enough amounts of protein, along with vitamins, minerals, fiber, and antioxidants through the foods that she takes in. But it is also important to remember that the amounts of nutrients she consumes should be in balanced proportions.

List of foods that a breastfeeding mother must have:

There are several types of food components that women who breastfeed must consume in their daily diet. Some such foods are listed below:

1. Whole grains:

Many health care professionals advise women who are breastfeeding their young ones to consume whole grains in their diet. Women who are breastfeeding should consume brown rice, oatmeal, healthy cereals, or whole grain pasta, which can add high amounts of fiber to their bodies. These cereals are not only rich in dietary fiber, but are also great sources of vitamins, minerals, and healthy unsaturated fats, which are highly crucial for breastfeeding mothers.

Increased intake of fiber will help in better movement of bowels through the gastrointestinal tract and will help reduce the chances of developing digestive and bowel-related problems such as constipation.

2. Eggs:

Apart from fiber, protein is another major nutrient that is highly important for a breastfeeding mother. Besides being a rich source of protein, adding eggs to your daily diet can help you to take in essential nutrients such as vitamins (especially vitamins B12 and D), folate or folic acid, and minerals that are quite crucial for a woman who is breastfeeding her baby.

Moreover, eggs are an important source of components like choline. When you take in choline through eggs in your diet, the component helps in allowing healthy functioning of the nervous system in your body, and it also aids in building up the cell structure.

So, breastfeeding mothers should add eggs to their daily diet.

3. Green leafy vegetables:

Many nutrition experts always recommend that mothers who are breastfeeding their babies have plenty of leafy greens in their diet. These vegetables may include spinach, broccoli, cabbage, cauliflower, lettuce, and so on. The most common reason behind recommending that breastfeeding women consume green leafy vegetables is that these vegetables are rich in vitamins, minerals, and antioxidants that are now required in your body. Green leafy vegetables such as kale, spinach, cabbage, collard greens, and many others are some of the major sources of vital nutrients such as vitamins A, C, E, and K, fiber, and calcium.

Besides, the rich amounts of plant-based compounds that are found in green leafy vegetables are also important for positively impacting the healthy functioning of the heart, digestive, and nervous system, and allow better metabolism and absorption.

4. Fish like salmon and sardines:

If you are a new mom who is breastfeeding a baby, you must always consider adding seafood, especially salmon and sardines. Salmon, for instance, is a type of fish that is rich in healthy fats and will be truly beneficial for your overall health. These fish can be considered to be rich sources of omega-3 fatty acids, which are known as the most crucial components for maintaining the healthy functioning of the heart. These types of seafood are also rich in vitamin D, and they have certain types of anti-inflammatory properties, which help to reduce the risks of developing several types of chronic diseases.

But here is a word of caution: many are allergic to fish and/or seafood. So, before having salmon and sardines, you must ask your concerned health care expert first, in order to avoid any types of side effects.

5. Legumes:

When a woman is breastfeeding, another important plant-based component that she may add to her daily diet is legumes. Consume meals made of different types of lentils and beans, especially kidney beans, black beans, garbanzo beans, and so on.

Apart from being some of the major sources of protein, these legumes are some of the richest sources of minerals like calcium, which is highly essential for lactating mothers. These foods should also be included in your diet due to the rich sources of vitamins (especially vitamin K) and antioxidants that help to build a strong immune system and help to prevent the risks of different types of diseases.

6. Yogurt:

If you are breastfeeding your baby, your body will need probiotics. Yogurt can be one of the major sources of probiotics that are required in the body for overall healthy functioning and to build a strong immune system. Being a dairy product, yogurt is also rich in dairy protein and minerals like calcium. Many health care professionals often claim that having these types of foods may help in the overall development of the nervous system of the baby. So, a breastfeeding mother should always consider including yogurt (Greek yogurt, for instance) or curd in her daily diet.

7. Nuts and seeds:

Health care professionals often advise mothers who are breastfeeding to include different types of nuts and seeds in their daily diet. Try having nuts such as almonds, walnuts, and seeds such as chia seeds or hemp seeds in your meals or smoothies to take in some of the most essential nutrients that your body needs while you are breastfeeding your baby.

Apart from all these foods, the mother who is breastfeeding her baby should consume plenty of water. Several doctors advise lactating mothers to drink plenty of fluids alongside water, which may include fruit juices, milk, soups, beverages, and so on. This is mostly advised to help her stay hydrated. Moreover, a major part of milk is made of water, so water intake is necessary for better production of milk.

Conclusion:

To conclude, the mother who is breastfeeding should take in foods that are rich in nutrients like vitamins, minerals, protein, and so on. This is advised mostly due to the wellness of the mother and to allow better milk intake for the baby. But before having these foods, the mother must consult the doctor first to avoid the risks of side effects from these foods.