In this article, the diet menu for breastfeeding mothers will help breastfeeding mothers to maintain health, quality of breast milk and help achieve ideal body weight. A balanced diet for health is the best solution for breastfeeding mothers. Like what a balanced diet for breastfeeding mothers, below will explain the diet menu for breastfeeding mothers.
Health conditions of breastfeeding mothers and babies
Breast milk is a source of food for babies from 0-6 months, one of the wonders of breastfeeding is that it can meet your baby’s nutritional needs even when you are experiencing health problems. However, if your diet is too low in calories or relies on one food group to override the nutritional value of other foods, this can affect the quality and quantity of breast milk.
If you don’t get the nutrients you need from your diet, your body will use up the spare nutrients in your body which can eventually run out. Breastfeeding mothers need strength and stamina to meet the physical demands of caring for a new baby. Even breastfeeding mothers often feel hungry because the body is working all the time, some small healthy snacks can be your choice.
The importance of maintaining health when breastfeeding because the quality and quantity of breast milk is greatly influenced by the health of the nursing mother. Not only physical health but also emotional health which makes the mother more relaxed, calm and comfortable because this will help the mother produce breast milk more smoothly. Mothers who give breast milk properly according to the baby’s needs will help support optimal baby growth and development.
Should Breastfeeding Mother Consider Calories Consumed?
There is no definite answer to how many breastfeeding mothers need calories but in general, most women who breastfeed need about 500 calories more than women who are not breastfeeding, totaling 2,000 to 2,500 calories per day.
You don’t have to worry about the calories that enter your body when you eat on time and reduce unhealthy snacks. You can even schedule healthy meals such as breakfast on time, daytime meals with a balanced menu and evening meals that your body needs. Of course, considering the selected snacks are healthy snacks, consume fruits to accompany your snack menu.
What is the best way to manage a breastfeeding mother’s diet?
The best plan to lose weight after pregnancy is a gradual way. For example, by planning to get the ideal body weight within 10-12 months. This can keep you in the role of a breastfeeding mother that supports the best nutrition for children’s health.
Don’t try to lose weight with a diet until at least two months after your baby is born. A low calorie diet in the first few months can make you lose your energy and reduce your milk supply. Whereas if you are overweight or obese, you may start trying to lose weight earlier but first ask your doctor for advice. And make sure to stay hydrated, drink at least 2 liters of water a day.
Sudden weight loss and reducing your calorie intake can affect your milk supply, so don’t opt for a crash diet to lose weight fast. If you lose more than 1 kg the week after the first six weeks, that’s a sign you need to take in more calories.
Variety and balance are the keys to a healthy diet. Consuming foods with a mixture of protein, carbohydrates, and fats with meals will keep you fuller longer and supply the nutrients your body needs. Complex carbohydrates such as whole grains and cereals and fresh fruits and vegetables not only provide extra nutrition but they provide long lasting energy supply.
Limit saturated fat and avoid trans fats, both of which are considered unhealthy. Saturated fat is found in high-fat meats, milk, tropical oils (such as palm and coconut kernels), butter, and lard. Partially hydrogenated oils contain trans fats. Generally saturated fat and trans fat are both listed on the product’s nutrition label. Apart from being bad for your diet, too much unhealthy fat can change the fat composition of your milk, which is not good for your baby’s health.
It’s a good idea to try to minimize your exposure to contaminants in your diet (and your environment) while you are breastfeeding. Pesticides, insecticides, and other chemicals that can be consumed by breastfeeding mothers. Although research is ongoing, we know that environmental chemicals can affect your baby’s long-term health.
If you eat large amounts of any of the foods that happen to be at high risk of containing pesticides, then try not to eat them raw. Steam or boil with the right process so it doesn’t reduce the nutritional value. Fruits and vegetables that have the lowest amount of pesticide residues are onions, sweet corn, pineapple, avocado, asparagus, peas, mango, eggplant, melon, kiwi, cabbage, watermelon, sweet potato, oranges, and mushrooms.
Meanwhile, to choose lean meat then remove the skin and extra fat before cooking. The chemicals are stored in fat. Likewise in the cooking process, so they do not reduce the vitamin and mineral content it produces. In addition, if you are breastfeeding, it is important to get protein from various sources including fish. The American Heart Association recommends fish for a heart-healthy diet.
Some fish also contain DHA and EPA, omega-3s which play an important role in brain and eye development during your baby’s first year. Your baby gets these omega-3s from breast milk. Not only does DHA help your baby, it helps you too. Research shows that mothers who have lower levels of DHA, as well as a lower consumption of seafood, are more likely to develop postpartum depression.
Consume up to 12 ounces of most types of fish per week, including salmon, shrimp, canned tuna, tilapia, catfish and crab. If you don’t like marine fish, try omega-3 supplements. Just make sure to consult your doctor first to find out how much you are taking.
It should also be noted that some types of fish contain contaminants that can damage pregnant women and nursing mothers. The Environmental Protection Agency and the US Department of Agriculture advise against eating shark, swordfish, king mackerel, tilefish and because they contain high levels of mercury. Solid white or albacore tuna tends to be higher in mercury than canned tuna types. If you eat solid white tuna or albacore, limit your intake to 6 ounces per week.