Breastfeeding Diet: If you have recently become a mother, know here what to eat and what to avoid...
Breastfeeding Diet: Before pregnancy, the mother-to-be is given advice regarding health and diet. Do this, do that so that both mother and child remain healthy, but all these responsibilities do not end after the birth of the child, rather they increase further. It is very important for lactating mothers to have a healthy and balanced diet. This not only keeps their own health good but also that of the child, so read this article to know what kind of diet to take after pregnancy and what to avoid.
What to do?
1. It is very important to stay hydrated
Do not let there be a shortage of water in the body. Drink at least 8-10 glasses of water throughout the day. Apart from water, you can also drink fruit juice and coconut water.
2. Take a healthy and balanced diet
Healthy eating is as important before pregnancy as it is after pregnancy, but your focus should not only be on healthy but also on a balanced diet. For this, include fruits, vegetables, whole grains, lean proteins, and dairy products in your diet. Which supply essential nutrients to our body.
3. Increase calorie intake
Lactating mothers need extra energy. In such a situation, to maintain your energy level and produce an adequate amount of milk for the baby, consume calorie-rich foods.
4. Eat Fatty Acid Rich Foods
Also, include things rich in Omega-3 fatty acids in your diet. A good amount of these are present in flax seeds and walnuts. Along with the mother, these are important for the brain development of the child.
5. Increase protein intake
Also, include protein-rich foods in your diet. Kidney beans, lentils, dairy products, and tofu are the best options. Which contributes to maintaining energy in the body as well as tissue repair and growth. Which is very much needed during this time.
6. Take an adequate amount of calcium
Foods like plant-based milk, dairy products, kale and spinach contain good amounts of calcium, which helps keep bones healthy and strong.
7. Iron is also important
Make lean meat, chicken, fish, pulses a part of your diet. Which is a very important nutrient for lactating women. This does not cause the problem of anemia.
8. Consume folate
Green leafy vegetables, custard apples, pulses and other sources of folate are also important during breastfeeding. Which are beneficial for both you and your child.
what not to do?
1. Reduce caffeine intake
Consuming too much caffeine can be harmful for you and your baby, so be especially careful about its quantity during breastfeeding.
2. Keep distance from alcohol
Consuming alcohol is prohibited during breastfeeding.
3. Avoid processed and junk food
Eat as little processed foods, sugar-laden snacks, and junk foods as possible. Which increases cholesterol and weight.
It is very important to stop smoking completely before and after pregnancy because this is also not good for the health of the mother and the child.
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