Everything revolves around your baby when you are a mother. You start prioritizing her needs and health. First-time mothers are more concerned about their baby’s health and safety than they are about food. They are very careful about what they eat and make sure that the baby gets the right nutrition.
Do you wonder how many calories are needed when breastfeeding?
The mother’s body produces milk throughout the day after delivery. You might believe that you need more calories to maintain your baby’s health. Breastfeeding requires an extra intake of calories but you don’t have to restrict how many calories.
A breastfeeding mother’s diet plan should include nutrients that support her body’s growth and development.
Mothers who are still pregnant may have some extra weight. In such cases, your body will not need to produce milk as it already has the extra calories.
Too many calories in the diet of lactating moms can cause long-term damage to their bodies, especially when the baby begins eating solid foods and the baby’s milk requirements decrease.
Breastfeeding is normal. Consuming 200-500 calories per day is recommended. However, it’s not recommended to eat too many calories.
The good news is that your baby’s milk will be sufficient regardless of what you eat. Your body can determine the exact nutrition your child needs at each stage.
You shouldn’t worry about eating more or fewer calories in this case. However, it is best to consult your healthcare professional if you have doubts.
Diet Plan Chart for Breastfeeding/Lactating Mother
The right nutrition choices can help stimulate the production of milk. The baby’s growth and development will be enhanced by eating foods high in vitamins and minerals.
Food for Breastfeeding Moms
1. Avocado
Avocados are good for mothers because they contain high amounts of calories. Avocados are a nutritional powerhouse because they contain over 80% fat.
2. Beans and Legumes
The rich source of protein and vitamins, minerals, and phytoestrogens in beans and legumes is a great way to increase milk production.
3. Sweet potatoes
Vitamin A and potassium are abundant in sweet potatoes. Vitamin A is crucial for eye health and immune function. It also helps to improve the health and functioning of the other organs such as the heart, lungs, and kidneys.
4. Whole grains
Oatmeal, bread, and rice are rich in vitamins, minerals as well as fiber, and carbohydrates. They are rich in fiber and carbohydrates, which help you feel fuller for longer.
5. Dark green leafy vegetables
Alfalfa and other dark green leafy vegetables such as spinach, alfalfa, and lettuce are rich in vitamins, fiber, folate, and calcium. They may also contain phytoestrogens which can aid in the production of breast milk.
6. Fennel seeds
Fennel seeds contain fiber, potassium, and manganese. They also have calcium, vitamin C & A, and iron. This substance could increase breast milk production. Fennel seeds can be consumed by breastfeeding mothers as an ingredient in tea and vegetables.
Concluding Note
It is always a good idea to test any food you eat, especially if you are breastfeeding. Talk to your specialist immediately if you suspect that your child is allergic to food.
Your healthcare provider may recommend that you avoid a food suspected of causing the discomfort for up to three weeks, depending on how severe it is. You can click here for more details.
