Contents:
- Medical Video: Women's Nutrition : How to Eat Healthy While Breastfeeding
- Salmon
- Low-fat dairy products
- Lean beef
- Nuts
- Blueberries
- Brown rice
- Orange
- Egg
- Wheat bread(whole wheat bread)
- Green vegetable
- Cereal / oatmeal
- Water
Medical Video: Women's Nutrition : How to Eat Healthy While Breastfeeding
As a new mother, one of the best things you can do for yourself and your baby is to eat healthy foods.
Maybe you want to lose weight immediately after giving birth, but after giving birth you actually need nutrition to recover. Regularly consuming foods that increase energy for new mothers will give you the stamina you need to be the best mother you can be.
As a nursing mother, it is important to know that the quality of your milk remains almost the same no matter what you eat. That's because if you don't get the nutrients you need from your food, your body will take these nutrients from your own "savings". So for your health too, make sure you get the nutrients your baby needs by eating nutritious foods.
Here are 12 mandatory foods for nursing mothers. Your body and baby will be very grateful if you regularly eat these foods:
Salmon
There is no perfect meal. But apparently, the salmon is closest. One of the best foods for nursing mothers is salmon, as well as other fatty fish that are rich in types of fat called DHA. DHA is very important for the development of your baby's nervous system. All breast milk contains DHA, but the level of this important nutrient is higher in the milk of women who get additional DHA from their food. DHA in salmon can also help your mood, thus reducing the risk of getting hit by the baby blues.
Low-fat dairy products
Yogurt, milk or cheese, whatever you like is not a problem. Dairy products are an important part of healthy breastfeeding. In addition to providing protein, B vitamins and vitamin D, dairy products are one of the best sources of calcium. If you are breastfeeding, milk is loaded with calcium to help your baby's bones develop, so it is important for you to eat enough calcium to meet your own needs. One way to do this is to include at least three cups of milk every day as part of your diet.
Lean beef
If you are looking for food to increase your energy as a new mother, look for iron-rich foods, such as lean meat. Iron deficiency can drain your energy level, making it difficult for you to compete with the demands of a newborn.
Also, when you breastfeed, you need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both.
Nuts
Nuts, especially dark ones like black beans and kidney beans, are foods for nursing mothers that are very useful, especially for vegetarians. Not only are they rich in iron but also rich in quality vegetable protein at prices that do not drain the bag.
Blueberries
Nursing mothers should get two or more servings of fruit or juice every day. Blueberry, rich in antioxidants, is an excellent choice to help you meet your needs. This fruit contains vitamins, minerals and carbohydrates in healthy doses to maintain your energy level.
Brown rice
If you want to lose weight immediately after giving birth, you will definitely reduce your carbohydrate intake. But losing weight too quickly causes you to produce less milk and makes you feel lethargic. Eat healthy carbohydrates such as brown rice or whole wheat bread to maintain your energy level.
Orange
Easy to find everywhere and nutritious, oranges are very important because nursing mothers need high doses of vitamin C, even more so than pregnant women. Can't find time to relax peeling oranges? Drinking orange juice provides the same benefits. Some of the orange juice sold in supermarkets is now even enriched with calcium, so you can get multiple benefits.
Egg
Egg yolk is one of the natural sources of vitamin D, an important nutrient to keep your bones strong and help your baby's bones grow. Besides eggs are an easy way to meet your daily protein needs. Prepare an omelet for breakfast with whole wheat bread, or add boiled eggs to your soup during lunch.
Wheat bread(whole wheat bread)
Folic acid is very important for the development of your baby in the early stages of pregnancy. In addition, folic acid is also important for babies. Make sure that your milk contains enough folic acid. One of the best sources of folic acid is wheat bread, which can also contribute to your fiber and iron needs.
Green vegetable
Many benefits of green vegetables such as spinach, kale and broccoli. They are very rich in vitamin A, which babies also get from breast milk. Vegetables are also a non-milk source of calcium, vitamin C, iron, antioxidants and low in calories.
Cereal / oatmeal
A healthy breakfast with whole-grain cereals can help provide the energy needed after long nights staying up late looking after the baby. Add low-fat milk and fruits to your cereal to supplement your daily nutritional needs.
Water
Dehydration dramatically lowers a person's energy level. To maintain your energy level and milk production, make sure you stay well hydrated. Vary your choices in meeting your fluid needs by drinking juice and milk, but avoid caffeinated drinks such as coffee or tea. If forced, drink only 2-3 cups. Caffeine will enter your milk and your baby will have trouble sleeping.
