A lactation diet plan should consist of varied, balanced, and nutritious foods supplemented with vitamins and plenty of fresh water. Breastfeeding mothers should avoid alcohol, caffeine, trans and saturated fats, high-mercury fish, and pesticides. The best foods for lactation include calcium, good fats, complex carbohydrates, and protein. Mothers should also watch for signs of food sensitivities in their babies.
The best lactation diet considers both the quantity and quality of the food that the mother eats for the health of the mother and the baby. A lactation diet plan consists of varied, balanced and nutritious foods supplemented with vitamins and plenty of fresh water. Breastfeeding mothers should consume alcohol and caffeine in moderation, if at all. Other things to avoid while breastfeeding include foods with trans and saturated fats, high in mercury, and pesticides. The mother may also need to temporarily eliminate certain foods from her diet if her baby shows food sensitivities.
Mothers need about 2,500 calories per day for healthy lactation. These calories must be spread out throughout the day to counteract the energy mothers continually expend to produce milk all day. Calories in a breastfeeding diet must come from a variety of foods to ensure adequate nutrition during lactation, because nutrition affects the quantity and quality of milk produced. Mothers should also continue to take prenatal vitamins and drink enough filtered water to quench their thirst.
The best foods for lactation include foods that contain calcium, good fats, complex carbohydrates, and protein. To produce milk, mothers must consume at least 1,000 milligrams of calcium a day, either from a supplement or from milk, other dairy products, salmon, broccoli, tofu, almonds, and raw vegetables. Monounsaturated and polyunsaturated fats, such as omega-3 fats, are essential for a baby’s nervous system and are found in fish, olive oil, avocados, nuts, and seeds. Mothers need about 65 grams of protein a day; This protein can come from a variety of sources including meat, seafood, eggs, milk, peanut butter, and soy. To complete the balanced breastfeeding diet, mothers should also consume at least five servings of complex carbohydrates daily from fruits, vegetables, and whole grains.
It is best to drink alcohol and caffeinated beverages in moderation, if at all, and only after eating, as both can enter breast milk. Moms should also read nutrition labels to avoid trans and saturated fats found in junk food, fried foods, processed foods, and fatty meat. Finally, nursing mothers should stay away from fish that are high in mercury. Avoiding pesticides by choosing organic fruits and vegetables can also be beneficial for both mother and baby.
If a mother notices that her baby refuses to nurse or becomes gassy, irritable, or colicky, she should eliminate potential problem foods. The mother should also look for signs of allergies, such as rashes, wheezing, or abnormal stools. Foods that can cause such complications include cow’s milk, broccoli, chocolate, caffeine, spices, eggs, citrus fruits, nuts, and wheat.
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