Best Diet While Breast Feeding

Breastfeeding demands more energy levels. This is one of the most effective technique of regaining the pre-pregnancy weight.  But, during  breastfeeding,  it is necessary to get a wide variety of nutritious food every day.

Both energy and nutrient levels must be higher during lactation than in pregnancy.  A nursing mother produces around 25 ounces of milk per day; each quart contains 330 milligrams of calcium. This means that,  the body needs on average an extra 450 to 500 calories of  both protein and calcium. The diet must  include the following:

  • Vitamin B12 is very essential during breastfeeding and one must have enough, so that the concentration in the breast milk is sufficient to nourish the baby. The daily recommendation for pregnancy for vitamin B12 is 2.2 micro grams daily.
  • Proteins during pregnancy and breastfeeding must be 60 grams per day. One can add extra protein to the diet by drinking soy milk, eating tofu or cooked beans.
  • Calcium for a pregnant women over the age of twenty five must be included in the diet.  It must be almost 600 and 1200 mg per day of calcium. Vegans and vegetarians may need less calcium than people who eat meat because a vegan diet usually helps you to retain more calcium because of the lower protein intake. This can done by having a carton of reduced fat yogurt plus 2 slices of wholegrain bread.  The mother should enjoy 4 servings of calcium rich foods a day (one serving equals a cup of milk, a slice of cheese or a carton of yogurt).
  • Iron consumption must be 30mg per day, this can be obtained from grapefruits and cruciferous vegetables. Red meat is the best source. For non-meat sources like breakfast cereal or green vegetables include vitamin C like a glass of orange juice at the same meal to boost iron absorption.
  • Water consumption, should be a total of 3 liters a day.

Other Considerations

  • Follow a healthy, low fat, high fiber diet
  • Eat regularly and use a varied diet
  • Drink plenty of liquids.
  • Avoid alcohol and  smoking
  • Caffeine containing beverages (i.e. coffee, soda) can cause baby to be wakeful and irritable
  • Include foods high in omega 3 fatty acids such as oily fish and omega-enriched foods like Columbus eggs.
  • Eat plenty of breads and wholegrain cereals.
  • Aim for 5 servings of vegetables and fruit a day.
  • Eat only a moderate amount of sugary foods and choose low salt foods

In the early days, it is always advised to stay near home,  so as to rest whenever the baby sleeps and know more about each other. This is the natural way of giving time to recover from the birth. Periods of skin-to-skin contact are vital and stimulate to produce the perfect amount of milk for the baby.