A new mother needs time to recover from childbirth. And for that, it is extremely important for her to give herself at least an eight weeks’ time before cautiously watching her calories. A nursing mom needs a healthy diet, which doesn’t necessarily have to be high calorie.
Here are foods that you must start including in your diet post delivery. This will help you get essential nutrients without compromising on your health.
Low-fat dairy products
Consuming dairy products in any form such as yogurt, cheese, milk, etc. plays an important role in breastfeeding. When you’re breastfeeding an infant, it is important that you consume enough dairy products to meet your personal requirements.
A woman always has the temptation to cut those extra pounds that she has gained during pregnancy. However, it is very important to know the drawbacks of losing weight very quickly. One may tend to produce less milk and start getting sluggish.
Mixing healthy brown rice in your diet helps you in keeping up the energy level and provides you the required calories that enhance the quality of milk you breastfeed.
Enriched with proteins, eggs are the best way to meet your daily protein requirement. Consuming eggs in any form, especially DHA- fortified eggs, increases the level of fatty acids in your milk.
Salmons are considered as the powerhouse that contains all the essential nutrients required for a healthy body. Salmons are the best source of DHA, a fat which is vital for the development of a child’s nervous system. Breast milk has DHA present in it, but the amount of DHA rises if the mother consumes it directly.
However, experts recommend that a mother should contact her doctor to know how much salmon should be consumed as it contains traces of mercury too.
Fishes like swordfish or mackerel should be completely omitted as the content of mercury in these fishes is very high.
Legumes are a great source of non-animal protein. You can also add beans to your diet as they healthy, especially if you’re a vegetarian.
Oranges and other citrus fruits
Oranges and the other citrus foods are essential and should be included in the diet of a new mother. Oranges help in boosting energy levels and a new mother requires more Vitamin C as compared to a pregnant woman.
Fresh and green vegetables
Mothers should always add green vegetables, like spinach and broccoli, in her diet. These green vegetables are rich in Vitamin A which is equally good for the mother as well as the baby. These vegetables are also a good source of non-dairy calcium and contain vitamin C and iron. Consuming vegetables also helps in boosting the level of antioxidants in your body.
Breastfeeding mothers are always prone to dehydration. To uplift the energy level and milk production, a mother should always remain well hydrated. You can fulfill this requirement by having alternatives like citrus juices or milk. Refrain from consuming caffeine as it can make your baby irritable and restless.
© 2016 State Times Daily Newspaper