The goal should be to eat a healthful, varied diet. Fruits are a rich source of many nutrients. They may also help relieve constipation , which some people experience after giving birth.
Aim for about 2 cups of fruit per day, which should include a wide variety of different fruits. People who are exclusively breastfeeding should aim to eat 3 cups of vegetables a day.
Those who are combining breastfeeding with formula-feeding should eat 2. Vegetables are rich in vitamins and antioxidants. Consuming a sufficient quantity will help the body to replenish the nutrients it needs to make milk.
Grains offer vital nutrients, especially whole grains, such as brown rice and whole-wheat bread. People should aim to eat 8 ounces oz a day if they are exclusively breastfeeding, or 6 oz if they are also formula-feeding. Some grains, such as quinoa , are also high in protein, which is an essential nutrient to eat when breastfeeding.
Fortified cereals provide added nutrients and are also a good option. It is best to stick to whole-grain cereals that do not contain added sugar. When breastfeeding, the body requires an extra 25 grams g of protein per day and at least 65 g per day in total. The USDA recommend the following sources of protein:. Seafood is rich in omega-3 fatty acids , which can support healthy brain development in the baby.
Salmon, sardines, and trout are excellent choices because they are high in omega-3s but low in mercury. People who are breastfeeding should avoid other fish, such as albacore tuna, swordfish, shark, and king mackerel, which are high in mercury. Other forms of tuna are safe to eat. Both pregnancy and breastfeeding can leach calcium from the bones. This puts people at risk of osteoporosis if they do not get enough calcium and vitamin D. Dairy products, such as cheese and milk, are excellent sources of calcium, and many have added vitamin D.
People who are breastfeeding should aim for a minimum of 3 cups of dairy products each day. The following are good sources of vitamin D and calcium:. People who do not eat dairy can also get calcium from dark leafy greens, beans, and fortified orange juice. The National Academy of Sciences recommend that people who are breastfeeding should consume 1, milligrams mg of calcium a day.
The sun is a primary source of vitamin D, but consuming mushrooms and oily fish can increase intake. Supplements may also be beneficial. In most cases, a well-balanced diet should provide all the nutrients that a person who is breastfeeding needs. However, nutritional demands increase when breastfeeding, so some people may need vitamin and mineral supplements. It is important to note that supplements cannot replace a healthful diet.
People who are breastfeeding should speak with their doctor before taking any herbal or dietary supplements. People who have dietary restrictions or follow a vegan or vegetarian lifestyle should also be mindful of certain vitamins and minerals that may be missing from their diet.
Anyone who is concerned about meeting all of their nutritional needs should speak to a dietician. Many people worry that they have to measure food portions, or that missing a few nutrients will affect their ability to make enough milk.
However, people all around the world are able to produce milk with a wide variety of diets. The goal should be a well-rounded diet, not a perfect one. If you have a family history of food allergies, you may want to discuss this with a dietitian or your GP. An exclusively breastfeeding mother needs to take an extra to calories per day on average. Eat 1 to 2 extra snacks a day such as a sandwich on wholegrain bread or two pieces of fruit. Exclusively breastfeeding means that your baby's diet is breast milk only with no other food or liquids.
It's important to stay well hydrated while breastfeeding. Don't force fluids but make sure to drink plenty of water whenever you feel thirsty. If you are finding it difficult to find the time to prepare food, ask a partner or family member to help. They can prepare handy bite-size snacks for you to eat while breastfeeding. Alcohol and breastfeeding. Make sure that your food is properly cooked and stored correctly.
This will help reduce the risk of food poisoning. The Food Safety Authority of Ireland has more information on safe food storage. The recommended limit for breastfeeding mothers is 6 cups of tea or 2 cups of coffee a day. For filtered coffee, you should only have one cup a day. Drinking more than this will not be harmful but may lead to a fussy baby who has difficulty settling.
If you're having this problem, consider slowly switching to decaffeinated coffee or tea. This is best done slowly as suddenly cutting out caffeine may cause headaches. There is no specific amount of water you need to drink to make enough milk. Be aware that what enters your body may pass into your breast milk. Limit caffeine. It is not just in coffee. It is also in cola, tea, and chocolate.
Talk with your healthcare provider before taking any medicines. It is important to let your healthcare provider know that you are nursing. Some medicines are not safe with breastfeeding. Remember: Alcohol, cigarettes, and drugs also affect your breast milk and your baby. Talk with your healthcare provider. West Jefferson Medical Center Family Birth Place Lactation Consultant, Lila Luster-Stipe, also adds that an "intake of diary products has been known to cause Colic symptoms in some newborns such as gassiness, bloated abdomen, and reflux.
Breastfeeding is a natural way to connect with your baby and provide your baby with the nutrition they need. But just because it's natural doesn't mean it always comes easy. Many women have trouble getting their babies to breastfeed, which is why we have experienced lactation specialists on hand at our Family Birth Place who offer breastfeeding classes to help you with positioning your baby, latching techniques, one-on-one appointments, and more.
Best equipment for expressing breast milk.
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