Contents:
- Medical Video: Nutrition : How to Diet While Breastfeeding
- Amount of calorie needs of nursing mothers
- Types of food that are good for maternal health and quality of breast milk
- 1. Food or beverage products from milk
- 2. Brown rice
- 3. Green vegetables
- 4. Fish
Medical Video: Nutrition : How to Diet While Breastfeeding
The number of daily calorie needs, certainly different from the caloric needs of nursing mothers. Usually calorie needs when breastfeeding will be more, due to the need for extra energy for the mother during the breastfeeding process and caring for her baby. Approximately how many calories do you need when you give milk to your baby?
Amount of calorie needs of nursing mothers
The general calorie needs of each person will vary, because the calculation of calorie needs depends on gender, age, height and weight, body composition, activities, to physical needs.
In Indonesia, there are table of nutrition adequacy figures which contains recommendations on how many calories are needed by each age group. Generally, adult men need 2725 calories of energy per day. Whereas adult women, usually require energy of 2250 calories per day.
Lactation experts advise breastfeeding women to get 500 more calories per day than those who don't breastfeed. So, it can be concluded that the caloric needs of nursing mothers range between 2,500 and 2,700 calories per day.
However, a woman who is breastfeeding should focus on signs of hunger in the body, not just just fulfilling the calorie needs of nursing mothers. During breastfeeding, a mother must maintain adequate nutrition and nutrition. For example, by eating nutritious food accompanied by fruits, vegetables, meat and seeds. Because the intake of breastfeeding period will determine the quality of breast milk produced.
Instead of just counting calories, it's good to follow your body's hunger as a guide to how much you need to eat. And keep in mind! The quality and nutrition of food is more important, than adding calories from food such as snacks or junk food. This will have an adverse effect and not even be beneficial for mother and baby.
Types of food that are good for maternal health and quality of breast milk
1. Food or beverage products from milk
Dairy-based products are one of the ingredients of important nutrient intake during breastfeeding. Milk is an intake that provides the best protein, vitamin B, and calcium source. If you are breastfeeding, it is strongly recommended to drink milk to help your baby's bone growth.
2. Brown rice
Not a few mothers who think to reduce carbohydrate intake while dieting during breastfeeding. It is harmful to health and is not recommended. Because, losing weight too quickly can cause breast milk to be a little and the mother's body easily sluggish.
If you want to keep eating healthy without excess carbohydrate, you can mix healthy wheat carbohydrates such as brown rice into food. Brown rice is a grain rich in fiber and can keep your energy stable everyday. In addition, food ingredients such as brown rice are useful to give your body the calories needed to produce good quality breast milk.
3. Green vegetables
Leafy green vegetables such as spinach, lettuce and broccoli are full of vitamin A properties that are good for you and your baby. The benefits of eating vegetables don't stop there. Vegetables are also a good source of non-milk calcium and contain vitamin C and iron which are good for baby's growth and immunity.
4. Fish
Fish is a high-quality protein-rich food source for nursing mothers. It is recommended, when breastfeeding to eat fish such as salmon, anchovies, cod and trout which are nutritional sources of DHA and omega 3 fatty acids. Both are very needed for optimal baby brain development.
