Foods to Eat While Breastfeeding
As you might have guessed, a good diet is vital for the health of both mother and baby during breastfeeding. One of the wonders of breast milk is that it can meet your baby’s nutritional needs even when you’re not eating perfectly. But what are the best foods to eat while breastfeeding? Here are five examples of nutrient rich foods that will benefit both mother and baby.
Salmon is high in essential fatty acids and a type of fat called DHA which is good for the development of your baby’s nervous system as well as helping your own mood. A happy mom is a good mom after all. The FDA recommends an average of 12oz (two portions) of salmon a week, in order to limit the amount of mercury your baby is exposed to, although the level of mercury in salmon is relatively low.
Low fat dairy products is one of the essential foods to eat while breastfeeding. Dairy products provide a variety of vitamins, such as B and D as well as providing calcium. Nursing mothers should include at least three cups of low fat dairy a day.
Eggs are an excellent source of nutrition and will provide you with vitamin D in the yolk (one of the few natural sources of vitamin D) and protein. DHA fortified eggs are even better.
Whole Wheat and Whole Grain Products
We all know the importance of folic acid in pregnancy, and this is just as important for your baby during breastfeeding. You can get folic acid by eating whole wheat bread and pasta. Whole grain products such as oatmeal or porridge will give you fantastic energy for the demanding day ahead as a new mom.
Although water isn’t a food, it should be included in the list of foods to eat while breastfeeding. Being well hydrated is vital for good quality breast milk and an energetic mother. You can drink other fluids as well as water but limit the amount of caffeinated drinks you consume, as they can make your baby irritable.
The most important thing is to make sure your diet is balanced. If you want a treat such as a glass of wine, or chocolate, by all means, have it. The trick is to limit it-stop at one or two glasses of wine, and preferably have your treats directly after feeding your baby. Make sure you get the recommended daily allowance of protein, calcium, iron, Vitamin C, fat and fluids and enjoy your breastfeeding experience!