Mothers who breastfeed need to be very aware of the nutrients they consume and eat well while they are breastfeeding. Vitamins and minerals in breast milk come directly from the food mothers eat. Many moms want to lose weight and lean down after pregnancy, but during the breastfeeding period, it is more important to enrich the baby’s milk.
The breastfeeding body is very intelligent. Hormones and instinct allow the milk to pull calcium, magnesium, potassium, and other vitamins and minerals from the mother’s resources to create a perfect, whole blend for baby. Even during famine or low caloric intake, studies have shown that nutrient levels in breast milk remain high. While baby gets what is needed, often the mother’s supply of vitamins and nutrients can suffer. That is why it is important to eat well, eat often, and drink lots of fluids – preferably water.
A good diet is important for nursing, but a mother doesn’t have to be perfect. While she should fill her plate with good proteins, rich fats, and healthy carbohydrates, it is okay to occasionally indulge in things like coffee and sweets. A little alcohol is okay too. Many mothers were told during pregnancy to avoid sushi, but while breastfeeding, it is fine to eat raw fish periodically.
Foods in their natural state (foods that don’t come from a box) are best. Salads with good dressings, high-protein egg dishes, cooked meats, rice, veggies, fruit juice, and yogurts are great for a breastfeeding diet. Peanut butter is a nice snack with a bit of protein and good fat. Whole grain breads give well-rounded nutrition to nursing mother and baby. Avocados are loaded with nutrients and rich oils that can help increase breast milk density and improve the look of mother’s skin. Greek yogurt has protein, calcium, and live active cultures which benefit the digestive systems of both mom and baby.
Taking vitamins and supplements can help breast milk supply and content. Many nursing mothers rely on fenugreek to increase production and flow of milk. Fenugreek is a safe herb that can be found in capsules or in tea form. Vitamin D3 is another supplement that is great for a nursing mother. Baby needs vitamin D to develop, and mother needs it to maintain her own body’s supply.
DHA is important for a baby’s brain and heart development. DHA is added to eggs and can be found in fish and fish oil supplements. Mothers taking this will give a little to baby naturally in their breast milk.
Vitamin C is another addition to a breastfeeding diet that can be very beneficial. It is necessary for development, and babies can’t really get it from any other source until they are 12 months old. Breast milk supplies the correct amounts, and mother can get it from kale, orange juice, broccoli and grapefruit.
A nursing mother has lots of food options to maintain her health and enrich breast milk for her baby. The key to a healthy breastfeeding diet is to eat a good variety when hungry, eat often, and hydrate the body with refreshing (non-caffeinated) liquids.
