Feelings of nausea, hunger, and exhaustion are all common during one’s pregnancy but it’s all worth it in the end when your little one is brought to this world. However, childbirth is nonetheless overwhelming and one major concern of most mothers all over the world is breastfeeding. When you make plans to breastfeed your baby, eating healthy and consuming all the required nutrients for both yourself as well as the baby is crucial. Therefore, in this article, we will be discussing a few healthy breastfeeding diet plans and they are as follows. This article contains information on healthy breastfeeding diet plans.
Healthy Breastfeeding Diet Plan – Lean Protein
Consuming an adequate amount of lean protein through foods like chicken, fish, eggs, milk, yogurt, cheese, and soy provides a high amount of amino acids which is essential for building muscle and regulating the body’s immune function. Protein cannot be made within your body and hence consuming it through the above-mentioned food items is necessary for a rich source of protein which is important to one’s health. Including three servings of lean protein, every day is recommended for a healthy breastfeeding diet. However, since the body will store the excess protein as body fat, you can consume as much protein as you desire during this period and shed your baby fat post-breastfeeding.
Healthy Breastfeeding Diet Plan – Calcium And Iron
Calcium supports one’s skeletal structure and keeps their bones and teeth healthy and strong, making it essential for newborns especially when breastfeeding directly depends on your body’s calcium intake. It also helps regulate blood clotting, muscle contraction, and various other nerve functions. Consuming between 1000 to 15000 milligrams of calcium is usually recommended whilst breastfeeding.
When it comes to iron levels during pregnancy, it is known to be naturally diluted, therefore ensuring that a high amount of iron is consumed is important for both the mother as well as the baby. Iron helps with the transportation of important gases within the body and even contributes to energy production, cell respiration, and the production of white blood cells which is all essential for a baby to get plenty of. Therefore, consuming at least nine milligrams of iron from foods like poultry, seafood, and egg yolks is recommended during the breastfeeding period and even after for the mother’s individual health.
Healthy Breastfeeding Diet Plan – Alcohol And Coffee
While it is usually safer to stay away from alcohol and caffeine altogether whilst breastfeeding, moderate amounts can be consumed right after nursing. A glass of wine or cup of coffee should be more than sufficient and will be processed before the next nursing session so that none of the liquor or caffeine is included in the breast milk.
We hope this article has been of use to you and that you will keep these pointers in mind if you’re directly nursing your baby. When you are breastfeeding, you should remember you have to be healthy and that is how your child will also be healthy enough. Before you start with diet plan, make sure to consult with a dietitian.