When you breastfeed, your baby receives all their necessary nutrients from you. Since pregnancy demands a woman eats for two, few mums might wonder if they need to follow the same dietary pattern post delivery. The good news is that the post-delivery nutrition remains same as during pregnancy except that you might need an additional 400 to 500 calories a day. Also, now you have the liberty to eat foods restricted during pregnancy, but in moderate quantities. As a nursing mother, you have a variety of healthy foods to choose from. We have brought down the list to the 7 best foods for you.
1. Oatmeal- Rich In Iron And Fibre
Oatmeal is one of the healthy foods that helps in increasing milk supply. Mothers suffering from maternal anemia can include oatmeal in their diet to meet their RDA(recommended daily allowance) of iron. A rich source of fibre, protein and folic acid, oatmeal can cater to the nutritional needs of both the mother
2. Milk And Yogurt- Calcium Rich Sources
The recommended calcium intake for nursing women is 1000 miligrams per day, which is the same for pregnant woman on a daily basis. Dietitians warn that when a nursing mom’s calcium needs are not met, it is exuded out of her bones. This is certainly not healthy for both the mother and her baby. Calcium rich foods must be a part of the mother’s diet while breastfeeding. Milk and yogurt are common sources of calcium.
3. Nuts And Seeds- Loaded With Vitamin E
Nuts contain all the nourishment a seed needs to grow and become a plant- they are a storehouse of nutrients. The essential nutrients include omega-3 fatty acids, protein and vitamin E. There is a variety
4. Salmon Or Barramundi- Source Of Omega-3
Studies show that fish contain the two important omega-3 fatty acids – DHA and EPA, which are difficult to find in other foods. They also contain Vitamin D, protein, and saturated fat that get passed on to the baby through mother’s milk. According to the FDA (Food Development Authority), the intake should be confined to 12 ounces per week.
5. Kiwis And Berries-Vitamin C Supplements
It is highly recommended for nursing mothers to consume foods rich in vitamin C. Kiwis, berries, and grapefruits among many other citrus fruits are excellent sources of Vitamin C. Since the body is unable to
6. Green Leafy Vegetables- Nature’s Multivitamin
Green leafy vegetables like spinach and broccoli are a storehouse of nutrients like vitamins (vitamin A, C and K), calcium, iron, protein, fibres, and finally the much-needed antioxidants. Keep your kitchen stocked with kale, swiss chard and cabbage, and experiment with these greens in the form of salads, sauteed veggies or even a lasagna.
7. Eggs And Quinoa- Your Protein Supplements
Eggs and quinoa are the best protein supplements for a lactating