Safe Mother's Breastfeeding Diet

Many women who can not wait to lose weight after childbirth. Yet in those days, a woman needs a lot of energy to breastfeed her newborn baby. During lactation, a healthy and balanced diet is very important. The food you consume must consist of carbohydrate-rich foods such as rice, various vegetables and fruits, foods that contain protein, and also milk.

Recommended Food

Some types of foods recommended for breastfeeding mothers include:

• Fruits

On the diet of nursing mothers there is a minimum of fruit or juice consumed twice a day. Choose oranges that are a source of vitamin C or blueberries that contain lots of vitamins and minerals.

• Nuts and seeds

Especially choose dark colors, such as kidney beans, as a source of vegetable protein which is also rich in iron.

• Brown rice

This type of rice can provide the calories your body needs while supporting good and quality milk production.

• Low-fat dairy products

Which is a dairy product including yogurt and cheese. Milk contains protein, calcium, vitamins B and D which are essential for baby's bone growth. By drinking milk at least 600 cc per day, your calcium needs and your baby will be fulfilled.

• Lean meat

The content of iron, protein and vitamin B12 in it can meet the energy needed by the mother during lactation.

• Salmon

Rich in DHA fat content which is very important for the growth of the baby's nervous system, as well as a good source of energy for mothers.

• Egg

Eggs are an easy source of protein. You can boil, fry, mix in salads or make scrambled eggs for your menu.

• Whole wheat bread or cereals from whole grains

Folic acid, which is widely contained in wheat and grains, is an essential nutrient for the needs of breast milk production. These foods are also high in fiber and iron.

• Green vegetable

The content of vitamin A, vitamin C, iron and calcium in it is very good for babies and nursing mothers. In addition, green vegetables are also rich in antioxidants and low in calories, so it is very good for heart health.

Calorie Needs of Breastfeeding Mothers

In general, nursing mothers need more calories per day, which is an additional about 400-500 calories than women who are not breastfeeding. However, every nursing woman has different calorie needs, depending on:

• The frequency with which a baby feeds
• Weight
• Body metabolism
• Sports intensity

In addition to calorie counts, nursing mothers can make their hunger as a hint of how much food intake is needed. No less important for nursing mothers is to meet the needs of body fluids. Besides drinking water, liquids can also be obtained from milk or juice. You can consume caffeinated drinks, like coffee or tea, but limit it to only about 2-3 cups per day.

How Much Weight Can Be Lowered?

Nursing mothers may lose excess weight during pregnancy. A decrease of about 0.5-1 kg per week is considered safe for the production of breast milk. The combination of healthy eating with moderate intensity exercise can reduce the weight of breastfeeding mothers an average of 0.5 kg per week. Both of these are more effective than a low calorie diet during lactation. You can increase the intensity of exercise especially 6-8 weeks after giving birth. With these methods, you can gradually lose weight within one year and this is much safer for nursing mothers. Avoid sudden decreases in calorie intake and weight because it is feared that it will adversely affect milk production. Paying attention to the right time to start a diet is also important. You are advised to consult a doctor about the right time to start a diet, to avoid lack of energy and milk production. Likewise, if there is a change in baby's attitude when you have started a diet. Because, there are babies who are fussy because of the influence of food consumed by their mothers when they have started a diet. If the mother is overweight or obese, consult with your doctor about the possibility of starting the weight loss process faster. It's best to avoid diets for nursing mothers who cut a lot of calories or make you lose weight drastically, because it can affect milk production. Apply a healthy diet and exercise regularly. If necessary, consult with your doctor for a diet that you should take while breastfeeding.