Foods that Enhance Breastfeeding

Breastmilk provides perfect nutrition for optimal development of your baby. You may breastfeed exclusively for the first six months, and then continue breastfeeding for as long as you and your baby desire. Till then, here is a guide on what your breastfeeding diet plan should be to so that you are well-nourished yourself.

 

As a mother who is breastfeeding, you need little more calories (400-500 kcal/day) to keep up your energy but you don't need any special breastfeeding diet. Your body is efficient at producing nutrient dense breastmilk with a normal healthy diet. So, eat a balanced diet and reap the rewards for your as well as your baby's health.

 

A balanced diet that has foods from all food groups help in body building, boosting immunity and providing the extra energy required by a breastfeeding mother. Follow this breastfeeding diet plan to in your daily meals to increase breastmilk:

 

a. Complex Carbohydrates:

You need 6-11 servings of carbohydrates (starch). Choose wholegrain varieties of roti, bread, cereal, rice and pasta for added fiber, vitamins and minerals.

 

 

b. Fruits and vegetables:

Include plenty (5-8 servings) of fruits and vegetables, as these are rich in vitamins, minerals and fiber. Dark leafy green vegetables and dried fruits are especially good to meet the increased requirements of iron and calcium.

 

 

c. Proteins:

Eat 3-4 servings of lean protein from pulses, beans, peas, nuts and seeds. Non-vegetarians can choose lean meats, poultry and fish. Also choose low fat milk and milk products.

 

 

d. Healthy Fat:

Fat is an essential nutrient in the diet, as 50% of the calories of breast milk comes from fat. So include healthy fats from nuts and seeds. Flax-seeds and walnuts are good source of omega-3 fatty acids. Non-vegetarian can eat oily fish and eggs.

 

 

e. Water:

Breastmilk is 88% water by weight, so this is the most critical nutrient required to meet the demands of a suckling baby. Try to drink at least 1.5-2 litres of water each day at frequent intervals.

During breastfeeding, your body releases oxytocin hormone, which makes you feel thirsty, so keep a bottle of water next to where you nurse your baby. You can also drink coconut water, as it is loaded with electrolytes and is low in sugar.

 

 

Foods to avoid while breastfeeding

As you follow a breastfeeding diet, you may have moments when you think of indulging, remember, while breastfeeding, you can eat anything you like in moderation. However, traces of what you eat and drink get into the breastmilk, so be watchful of your baby. Certain foods or drinks can make your baby irritable or cause an allergic reaction (such as rash, diarrhea or congestion), soon after nursing. If you suspect, something in your diet is affecting your baby, stop eating or drinking it for a week or so. Then, try the food again to see how it affects the baby. If you find they'reunsettled, you may want to cut out the food permanently from your breastfeeding diet. Common allergy causing foods are dairy, peanuts, soy, wheat, eggs or corn.

Avoid large volumes of caffeine (coffee, strong tea, or cola), as this can affect the nutrient make-up of breastmilk. In some women, including caffeine in your breastfeeding diet can disrupt the milk supply. So, limit your caffeine intake for two or less cups a day.

Also, to make sure that you and your baby are getting all the vitamins, you need to continue a daily prenatal vitamin until you wean your baby. Vitamin D helps bones and teeth to grow, and is made by our bodies when our skin is exposed to sunlight, so regular sun exposure for 15-20 minutes is a must for you and your baby.

 

Read on to learn about:  Extra kilos while breastfeeding.

 

Explore the entire collection of articles: Breastfeeding Tips

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Comments (33)



GEETA RAMOLA

thanx for this article about breast feeding

Samira Naaz

its really helpfull ....thanxx alottt

Minal Gada Chheda

thanks  got to know many things from the article n  it's helpful

Nidhi Jha

really very helpful article.

Sapna Kamble

Thnkx for article👌its very helpful & informative

Rashmi Sharma

Very useful

Ashwini Bhosle

Thanks Babychakra for giving this information.very helpful to each mother

Anum Abbas

Very helpful😃

khushboo pandey

nice article.

Sheeba Vijesh

Very helpful article...

Neha Gupta

nice one really helpful...

Japinder Gahir

good article.....very informative

Varsha anand

I wish I knew this before

Varsha anand

thanks its very helful to every mom and me also thanss

Renuka csit

useful for mom's...thanq

Sharmistha Chatterjee

thankyou so much mums...I was very dipress as I was told that my milk is not sufficient for my baby to grow.
your suggestions helped me a lot

suprabha set

its worth reading

Rajalakshmi Pradeep

it's very useful artical. it resolved so many doubts of mine.

Surbhi Gupta

This is very helpful Article... diet will help but eventually not instantaneously.. my friend is using Tea of the moms Co for breastfeeding and acidity... they are very effective..
I am also sending across the links.. hope this will be helpful..
'http://app.babychakra.com/package/7589
'http://app.babychakra.com/package/7585

richa

Vry informative

Michelle D'mello

This is just in time

Aman Singh

I wish I knew this before

moni

I wish I knew this before

Trusha Patadia

I wish I knew this before

sreekanna

This is so well written.

Aarti khandelwal

very useful...

Heena Thakwani

Hello..very nice.thank u

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