Contents:
- Medical Video: Women's Nutrition : How to Eat Healthy While Breastfeeding
- Various types of food to lose weight while breastfeeding
- 1. Vegetables and fruit
- 2. Foods rich in protein
- 3. Foods containing healthy fats
- Which must be considered by nursing mothers:
Medical Video: Women's Nutrition : How to Eat Healthy While Breastfeeding
Breastfeeding is a very important stage for babies. You must meet your nutritional needs every day so that your baby is healthy. On the other hand, during pregnancy you gain weight. If left unchecked, being overweight can affect health. Don't worry, you can still lose weight while breastfeeding.
The method is not much different like doing a regular diet, it's just that the diet you do is not a strict diet. You still have to eat a healthy balanced diet, exercise regularly, and drink plenty of water. Remember, the rule of eating that is suitable for you is to still have to eat often, but in fewer portions.
Then, what are the foods that are good for losing weight while breastfeeding? Check the list below.
Various types of food to lose weight while breastfeeding
If you want to lose weight while breastfeeding, then do it slowly. The body needs adjustments to habits before pregnancy and after pregnancy. So, don't push yourself, which can ultimately have a negative impact on your baby's health. You must prioritize the health of your baby and yourself at once. If you are hesitant to start or you have a specific question, immediately consult a doctor.
During breastfeeding, there are several foods that are reconditioned for you so that your body weight can return to ideal, including:
1. Vegetables and fruit
When you are healthy, sick, or pregnant, vegetables and fruit are the most recommended foods for consumption, including when breastfeeding. In fact, fruit can be a healthy snack while you are breastfeeding.
Fruits and vegetables contain vitamins and minerals that are needed by your body as well as important to increase milk production for your baby. You can enjoy green papaya, strawberries, avocado, sapodilla, banana, spinach, broccoli, lettuce, carrots, asparagus, and sweet potatoes.
2. Foods rich in protein
Reporting from Mom Junction, during breastfeeding the need for protein becomes higher. Foods high in protein keep cells in your body healthy. In addition, the protein contained in breast milk will strengthen the baby's muscles and energize the baby. Lack of protein while breastfeeding makes you tired and may also affect milk production.
So that weight can be managed, you should consume high-protein foods at breakfast. You can enjoy eggs, beans, yogurt, tofu, low-fat milk, and oats. In addition, you can also get a source of protein from chicken, beef and fish. It's just that you have to choose lean meat.
3. Foods containing healthy fats
Too often eating fatty foods can increase body weight to increase the risk of heart disease. However, not all fats are bad. The body still needs fat, which is unsaturated fat such as omega-3 fatty acids.
You can get these fats from various types of food. For example, on avocados, almost all nuts, and fatty fish such as salmon and tuna.
Which must be considered by nursing mothers:
To avoid gaining weight, you must reduce foods high in carbohydrates and replace them with foods high in protein, fiber, vitamins, minerals, and healthy fats. All of these nutrients can keep you full longer so you don't get hungry and stay energized. Most importantly, nutrition in breast milk is maintained.
There are several things that must be considered by nursing mothers in processing and choosing food, such as:
- Choose fresh vegetables and fruits whose nutritional quality is still maintained.
- Wash vegetables and fruit thoroughly with running water (not just soaking).
- Avoid fruit products, fish, packaged meat whose nutritional content has changed and added sugar, salt, and preservatives.
- Choose healthy oils for frying, such as olive oil or corn oil.
- Avoid drinking alcohol, reduce drinking coffee while breastfeeding, and abstain from fast food that is high in salt and fat.
