Breastfeeding Diet - The Right Diet For Breastfeeding Moms
Breastfeeding is a vital time, both for the mother as well as for the baby
. The mothers milk is the only source of food for the baby, up to a period of six months from birth.The diet of the mother while she is nursing her baby is to be taken care of. The following points establish the importance of the mothers milk:
The nutrition in the mothers milk is responsible for the growth and development of the baby.
Calories are essential for milk production. So the mothers diet is of vital importance.
The mother needs additional nutrients and calories for producing milk for her baby. Insufficient calorie intake will make the mother weak and tired.
Diet of a nursing mother should comprise of the following:
Proteins: a breastfeeding mom requires 75g of protein in her body every day. This protein is used up for creating milk. Some excellent sources of proteins for a nursing mother are:
Chicken, fish, egg, meat
Milk, yoghurt, Indian cottage cheese
Peanuts, cashews, almonds
Pulses and legumes
Fats: fats are essential component in breast milk. A breastfeeding mother requires 45g of fat every day. The fatty acid, known as DHA, present in the mothers milk is necessary for the development of the infants brain and also for development of the infants vision. Rich source of DHA is found in non-vegetarian food while vegetarian food contains very poor amounts of DHA.
Calcium: calcium is a vital element present in the mothers milk. It is responsible for the development of bones and teeth. Nursing moms require 1000 mg of calcium everyday. Some excellent sources of calcium are:
Dairy products such as milk, Indian cottage cheese, yoghurt
Sesame seeds, ragi seeds
Fresh leafy vegetables
Iron:
Iron is very essential for a nursing mother. A lack of iron in the mother's body will make her anaemic and the baby will also be unhealthy. A breastfeeding mother needs 30 mg of iron in her body every day. Insufficient amount of iron in the mothers body will make the mother as well as the baby prone to cold and fever. Some sources of iron are:
Fresh vegetables
Cereals
Chicken, meat and fish
Legumes
Nuts and some other dried fruits
Vitamins and minerals:
Some vitamins and minerals are essential for breastfeeding mothers. These can be found in fresh, green leafy vegetables, some citrus fruits such as oranges, tomato, capsicum, cauliflower, cabbage, meat, chicken, and fish are rich sources of vitamin B12. Another type of vitamin, vitamin B2 can also be found in cereals, skim milk powder, eggs, milk, and in fish.
Just as vitamins, minerals too are important for the growth of the baby and also for the health of thee mother. Copper, zinc, selenium and iodine are some of the important minerals that should be included in breastfeeding diet. Magnesium helps in the growth of tissues in the body. Therefore cant be left out from breastfeeding diet as well.
Your doctor will make a diet chart for you. It is absolutely essential that you stick to a healthy diet when you are breastfeeding.
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