Popular notions about food for lactating mother affect both nursing habits among women and breastfeeding counseling among healthcare professionals globally.The term “lactation” refers to both the process of a mother producing milk from her mammary glands and the duration of lactation. A person needs about 450–500 more calories per day during breastfeeding.When nursing, specific minerals like iron, calcium, potassium, and vitamins A and D are especially helpful. Eating a range of meals is also important since it exposes the infant to various flavours and may make them more responsive to solid foods in the future.Lactating women don’t need to eat any particular foods. However, a lactating woman must consume a well-balanced, nutritional diet. In addition to calories and proteins, there is a greater demand for calcium and iron at this time. Consequently, bear a few things in mind.
What to eat while breastfeeding
- Dairy Foods
Calcium from the bones can be lost during lactation. As a result, if they do not obtain enough calcium and vitamin D, people are at risk of developing osteoporosis. Cheese and milk are good sources of calcium, and many dairy products also contain vitamin D.Aim for at least 3 cups of dairy products per day if you’re breastfeeding. Vitamin D and calcium-rich foods include the following:
Milk, yogurt, natural cheese
- Fruits
Aim for two cups of fruit every day, with a range of fruits from which to choose.The following fruits are all great sources of potassium and some also contain vitamin A, according to the United States Department of Agriculture (USDA), which also recommends them:
Bananas, mangoes, apricots, prunes, honeydew melon, bananas, and cantaloupe
- Grains
Particularly entire grains like brown rice and whole-wheat bread provide essential nutrients. If a person is exclusively nursing, they should try to eat 8 ounces (oz) per day, or 6 oz if they are also formula-feeding.
Some grains, like quinoa, are also rich in protein, an important food to consume while nursing.
Foods to avoid
- limiting the intake of seafood that might be mercury-contaminated.
- observing how caffeine affects the infant. Even though the baby only receives a very small amount of caffeine through the mother’s breast milk when she drinks coffee, this amount may be sufficient to interfere with the infant’s sleep.
- observing how the infant responds to the diet, and adjusting as necessary to meet the needs of both the baby and the person who is nursing.
It can be difficult to breastfeed, especially in the early weeks. Numerous new moms and caregivers experience such stress that they neglect to eat. Others might be concerned that taking time off will entail missing up on the baby’s needs.
The health of a baby’s carers frequently affects that child’s health. Caregivers can make sure they have the strength and emotional resources necessary to care for the infant by practicing self-care.
