Breastfeeding Mother’s Diet: What To Eat While Breastfeeding?

The diet of a breastfeeding mother is crucial to the health of both the mother herself and the baby. Many mothers are concerned about their diet during breastfeeding, and some mothers would like to shed the extra pounds they gain during pregnancy as quickly but healthily as possible.

The diet of a breastfeeding mother

A breastfeeding mother needs a variety of nutrients to maintain optimal health. This is because a large portion of his vitamin stores are passed on to the baby. At this point, the mother’s diet should focus more on quality than quantity.

A breastfeeding mother often feels hungrier than usual, but she can still maintain her health and return to her pre-pregnancy weight with decent and healthy food.

Experts agree that a breastfeeding mother should eat five meals a day  if she wants to achieve these two goals while remaining satiated and satisfied. This helps maintain an appropriate level of energy while boosting your metabolism.

Next, we list the foods recommended for nursing mothers and the benefits they bring.

Fruits and vegetables

Fruits and vegetables should be part of every five meals of the day. Ideally, fruits and vegetables are seasonal and eaten fresh. You can eat salads or steamed vegetables. Some fruits should be eaten with their peel to ensure additional fiber and nutrient intake.

By eating enough vegetables and fruits, you don’t need supplements due to a  lack of folic acid or your intake of vitamins C, A, B1, B2, D, and E.

Dairy products

Dairy products are second on the list of foods recommended for nursing mothers. They should be enjoyed daily with three or four meals.

By ingesting dairy products, you will not only  support the development of the baby’s bones, but also offer their own body with vitamins B1, B2, A and D vitamins. We recommend choosing low-fat options from the products.

Fish

Eating fish is important when breastfeeding because the mother gets iodine from the fish, which is also transmitted to the baby and stimulates the development of his brain. It is recommended to eat fish three or four times a week.

Sardines, anchovies or mackerel are good options here. In addition to iodine, fish provides omega 3 fatty acids that are important for health.

Lean meat and eggs

We also recommend lean meat, which  consists of muscle tissue without too much fat. Examples of such meat are chicken and turkey, hare and certain parts of beef. Be sure not to eat the skin and grill or fry the meat in the oven to avoid excess fat.

Eggs can be eaten three times a week. They are a good source of protein.

Water

It is important for the mother to drink at least 2 liters of water daily, as breast milk is also 87% water. In addition, oxytocin formed during lactation stimulates dehydration.

Good fats

Good fats are fats from dried fruit, avocado, extra virgin olive oil, or certain fish. Fats that do not contain any nutrients should be avoided. These include mayonnaise, palm oil and processed fats.

As you can see, the diet of a breastfeeding mother includes many options. And best of all, they are the same as any of the popular diets developed for weight loss.

As a final tip, we want to remind you that pastries and deep-fried foods are high in calories, but not named for nutrients. Also, a breastfeeding mother should not eat products that are high in dyes, chemicals, alcohol, or caffeine.