Contents:
- Medical Video: Women's Nutrition : How to Eat Healthy While Breastfeeding
- Can a mother diet while breastfeeding?
- How do you run a healthy diet for nursing mothers?
- 1. Don't limit your consumption of food too much
- 2. Lower your food intake gradually
- 3. Don't rush into a diet after giving birth
- 4. Feed your baby as often as possible
- 5. Eat healthy food
- 6. Do exercise regularly
Medical Video: Women's Nutrition : How to Eat Healthy While Breastfeeding
Some of you may have or are losing weight while breastfeeding. Because you can not wait to restore weight as before pregnancy, you then start a program to lose weight when you are breastfeeding. In fact, your nutritional needs while breastfeeding are as high as when you are pregnant, even more. Be careful, a very strict weight loss diet while breastfeeding may have a bad impact on you and your baby. Actually, can or not a weight loss diet while breastfeeding? Is there a healthy diet for nursing mothers so as not to affect baby nutrition?
Can a mother diet while breastfeeding?
When you breastfeed, you still need a lot of nutrients to produce milk. If this nutrient is not fulfilled, the one who loses is you because your body will later take nutrients in the body to produce milk. The food you eat does not really affect breast milk production, but it is important for you to meet your nutritional needs while breastfeeding.
Diet during pregnancy is actually fine if done well. But, don't even have an adverse effect on you and your baby. For example, your body becomes limp because you lack food, so you have trouble taking care of your baby. Even if you go on a diet while breastfeeding, you should still pay attention to the fulfillment of nutrients for your body and for the production of breast milk. So, it will also not interfere with the growth and development of your baby that is still dependent on breast milk.
READ ALSO: 8 Mandatory Nutrition Substances For Mothers Who Are Breastfeeding
How do you run a healthy diet for nursing mothers?
Actually when you are breastfeeding, your body has burned calories as much as 200-500 calories. Yes, breastfeeding also helps you to lose weight, especially if you breastfeed your baby exclusively 6 months or more.
If you want a diet while breastfeeding, you should follow these diet instructions to ensure your diet is safe for you and your baby.
1. Don't limit your consumption of food too much
A weight loss diet that is too tight is not good to do. You must still meet your nutritional needs. When you are pregnant, you should consume at least 1500-1800 calories per day. Some mothers may need more calories. Do not be less than that number, because the fulfillment of calories below that number may interfere with your milk production. At least you only lose 0.5-1 kg per week and not more than this. More weight loss than this can also affect your milk production.
2. Lower your food intake gradually
Drastic and sudden decreases in the portion of food can make milk production decrease. A sudden decrease in calorie intake in large quantities can also make your body think of this as starvation. As a result, the body responds to this by reducing the amount of your milk production.
3. Don't rush into a diet after giving birth
We recommend that you do not do a weight loss diet at the beginning of the period after birth. After giving birth, you need lots of nutrients to speed up your body's recovery after giving birth. A weight loss diet at this time can cause your recovery period to last longer and make you feel more tired. So, if you want to go on a diet while breastfeeding, you should do this at least 2 months after the birth of your baby.
READ ALSO: 10 Myths About Breastfeeding: Which Is Right, Which Is a Hoax?
4. Feed your baby as often as possible
The more often you breastfeed your baby, the more milk you produce. This will support the smooth delivery of breastfeeding, so you are better able to give exclusive breastfeeding to your baby for 6 months. Exclusive breastfeeding can increase your weight loss. You are better able to restore your body shape like before pregnancy, when you are breastfeeding exclusively.
5. Eat healthy food
Even though you are on a diet, this is not an obstacle for you to keep eating healthy foods. Only, maybe you need to change the way you cook the food. For example, change the habit of eating fried foods with boiled ones. This can cut a number of calories obtained from oil. Increase consumption of fruits and vegetables (at least 5 servings in a day), multiply fibrous foods (for example, replace your white rice with brown rice), choose proteins that contain less fat (such as lean meat, fish, tofu, tempeh, peanuts) nuts, low-fat milk), and drink plenty of water. Instead of you consuming sugary drinks that contain extra calories, you should prefer to drink healthier water.
6. Do exercise regularly
Don't forget to do regular exercise to support your weight loss. This is better than just doing a strict diet.
READ ALSO: 7 Safe Contraceptives During Breastfeeding
