Healthy Diet for the Breastfeeding Mothers

The above article enlightens you on the nutrient intake for breastfeeding mothers, meant to ensure a healthy life for both the mother and the baby.

Breastfeeding – apart from being an inevitable, post-pregnancy process – has a number of benefits for both, the mother as well as the baby.

Apart from providing ideal nutrition to a baby, breastfeeding burns extra calories for the mother, helping her lose pregnancy weight faster. It releases the hormone Oxytocin, which helps the mother’s uterus go back to its pre-pregnancy size. Moreover, breastfeeding also drops the risk of breast and ovarian cancer.

Therefore, without any surprise, the diet for breastfeeding mothers should be very nutritious.

Breast milk has most of the nutrients your baby requires and is essential for his healthy development. As a result, your requirements for most nutrients are much more than before, so as to meet this demand. A healthy diet for breastfeeding moms will moreover provide the energy they require to look after themselves as well as their baby.

The diet of a feeding mothers should have plenty of vitamins and minerals.

The nutrients in breast milk might be classified into 2 groups, depending on the extent to which they are secreted into the milk.

The extents of Group 1 nutrients in breast milk depend on nutritional consumption – while at the same time, Group 2 nutrients are secreted into breast milk, irrespective of intake or health status.

Hence, getting adequate Group 1 nutrients is vital for both you as well as your baby, while getting sufficient Group 2 nutrients is mostly essential for you.

Group 1

Following are the Group 1 nutrients and some common food sources:

Vitamin B1: Fish, pork, seeds, nuts and bread.

Vitamin B2: Cheese, almonds, nuts, red meat, oily fish as well as eggs.

Vitamin B6: Seeds, nuts, fish, poultry, pork, bananas as well as dried fruit.

Vitamin B12: liver & oily fish

Choline: Eggs, chicken liver, fish as well as peanuts.

Vitamin A: Sweet potatoes, carrots, dark leafy greens as well as eggs.

Vitamin D: Cod liver oil, oily fish and some mushrooms.

Selenium: seafood, fish, whole wheat as well as seeds.

Iodine: milk & iodized salt.

The amounts of Group 1 nutrients are largely reduced in breast milk if you are undernourished or don’t get sufficient amounts of nutrients from your food.

As a result, it is very important for you and your baby that you get sufficient amounts of these nutrients from your food or supplement powders.

Group 2

Following are the Group 2 nutrients and few common food sources:

Folate: Beans, lentils, leafy greens as well as avocados.

Calcium: Milk, yogurt, cheese, leafy greens as well as legumes.

Iron: Red meat, seafood, beans, green vegetables as well as dried fruit.

Copper: whole grains, nuts, beans as well as potatoes.

Zinc: red meat, poultry, beans, nuts as well as dairy.

The amounts of Group 2 nutrients derived by the baby are not affected by your food consumption. If the consumption of your ‘healthy breastfeeding diet’ is low, your body will still get these vitamins and minerals from your own bone as well as tissue stores to release it into your breast milk. Hence, to avoid becoming bodily deficient of these nutrients, you should look at nutritive food or supplements.

Leave a Reply

You must be logged in to post a comment.