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| Nursing mother's diet |
A nursing mother needs a balanced diet rich in adequate nutrients, especially since in the postpartum period, good nutrition is more important than during pregnancy, as nutrition and the quality of food the mother eats can make a difference in the quality of breast milk and affect how quickly your body recovers from Childbirth, in this report we learn about the diet of breastfeeding mothers, according to the site "indianexpress".
Nursing mothers do not need to eat special foods while breastfeeding but it is essential that the diet of the nursing mother be a balanced and nutritious one. Apart from calories and proteins, there is an increased need for calcium and iron.
Breastfeeding is a very important stage in the life of the mother and the child. This is a stage in which the bonding between mother and child is built and strengthened.
Tips for a perfect diet for a nursing mother
Include all food groups in the daily diet. These groups are grains, legumes, sugar, vegetables, fruits, milk and milk products and spices.
Eat more iron-containing foods such as green leafy vegetables, sesame seeds, raisins and pomegranate.
Eat more foods that contain calcium, such as milk and milk products, white sesame seeds, and guava.
- Do not restrict the diet Include 3-4 sufficient meals in your diet.
Typically, you should be getting 200 to 500 calories more than you were getting. Below are the major and minor nutrients that play an important role in a nursing mother's diet.
energy
It takes extra energy to produce breast milk Mothers need an average of 400 extra calories per day beyond their normal health requirements.
Protein
The recommended dietary allowance for protein while breastfeeding is an additional 15 grams per day on top of the normal daily allowance of 65 grams per day.
Liquids
Sufficient fluids to stay hydrated include 2 to 3 liters per day. Fluids can include water, milk or soy milk, decaffeinated beverages, etc.
Limit caffeine to the equivalent of one cup of coffee per day to avoid causing the child to become agitated or have trouble sleeping.
vitamins and minerals
Food provides vitamins and minerals that breastfeeding mothers especially need, such as calcium, vitamin A, vitamin C, vitamin D and zinc.
Vitamin and mineral supplements do not replace a healthy diet, but some breastfeeding women may need a multivitamin and mineral supplement in addition to eating a balanced diet.
Special considerations in the diet of a nursing mother
Eating well while breastfeeding entails getting the right balance of good food and it is beneficial for you to try to have the following every day:
1. Protein
2. Calcium
3. Iron-rich foods
4. Vitamin C
5. Green and yellow leafy vegetables and yellow fruits
6. Other fruits and vegetables
7. Whole grains and other complex carbohydrates
8. Foods high in fat: Small amounts - you don't need as much as you did during pregnancy
9. Eight glasses of water or juice
10. Omega-3-rich foods to promote baby brain development are found in salmon, sardines and eggs.
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