Super Foods for Breastfeeding
To Diet – As a new mother, one of the best things you can do for yourself and your baby is eating healthy foods. Although you may be in a hurry to lose a few pounds overweight, but eating regular foods that boost of energy for new mothers will provide the stamina needed as the best mother. That’s because eating nutrient-rich foods regularly throughout the day can maximize your energy levels.
For breastfeeding mothers, it is important to know that the quality of breast milk remained more or less the same no matter what food you choose. To Diet – That’s because if you do not get the necessary nutrients from the diet, your body will memberikannyai. However, for healthiness itself, its best to ensure the nutrition of the baby are met is by incorporating a variety of healthy foods during lactation.
Here are 12 types of ‘super food’ for new mothers, which can be used as a regular part of your diet. Here goes the list:
There is no such thing as perfect food. But the salmon was pretty close to word perfect, because of the high nutritional content. Salmon, like other fatty fish, filled with a type of fat called DHA. To Diet – DHA is essential for the development of your baby’s nervous system. All milk contains DHA, but this essential level higher in milk of mothers who get more DHA from their diets. DHA in salmon can also help your mood. Studies show it may play a role in preventing postpartum depression.
One warning: FDA guidelines say women who are breastfeeding should limit consumption of fish low in mercury to 12 ounces per week because of potential mercury exposure. Salmon is considered to have low mercury content when compared with other fish species, such as shark, swordfish, king mackerel, or tilefish.
2. Low fat dairy products
Do you prefer yogurt, milk, or cheese, no problem. Dairy products are an important part of most foods nursing mothers. To Diet – Besides providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you are breastfeeding, breast milk will contain enough calcium for the baby to develop bone, making it important for you to eat enough calcium to meet your own needs. One way to do this is to include at least three servings of dairy every day as part of a nursing mother’s diet.
3. Lean beef
If you are looking for foods to boost energy as a new mother, look for iron-rich foods like low-fat beef. Iron deficiency can deplete energy levels, making it difficult for you to follow the demands of a newborn baby.
Also, when you’re breastfeeding, you need to eat extra protein and vitamin B-12. Low-fat beef is an excellent source for both these nutrients.
To Diet – Nuts, especially the dark like black beans and peas, are foods that are highly recommended for breastfeeding mothers, especially for vegetarians. Not only are they rich in iron, food is also affordable, high quality, containing vegetable protein.
Nursing mothers should make sure to get two or more servings of fruit or juice every day. Blueberries are an antioxidant-rich fruit that can be an excellent choice to help meet your needs.
6. Brown rice
If you are trying to lose weight, you may be tempted to drastically reduce carbohydrate intake. But losing weight too quickly can cause you to produce less milk for the baby and make you feel lethargic and sluggish. It is better to combine healthy, carbohydrates from whole grains like brown rice in the list of foods to keep your energy levels remain high. To Diet – Foods like brown rice gives your body the calories needed to produce the best quality milk for the baby.
Easy and nutritious, orange is the right foods to boost energy for new mothers. Breastfeeding mothers need more vitamin C than women pregnant, oranges and other citrus fruits are excellent food consumed untuki. No time to eat snacks sekadap? Select only oranges or orange juice is rich in benefits of vitamin C. You even can choose calcium-fortified varieties to get even more out of your drink.
Egg yolks are one of the few natural sources of vitamin D, nutrients that are important for maintaining strong bones and helps your baby’s bones grow. In addition, the egg is a flexible way to meet your daily protein needs. Try to consume eggs for breakfast, boiled eggs at lunch with a salad. To Diet – As part of the breastfeeding mother’s diet plan, you may choose the DHA-enriched eggs to increase the level of these essential fatty acids in breast milk.
9. Whole wheat bread
Folic acid is essential for your baby’s development in the early stages of pregnancy. But importance does not end there. Folic acid is an essential nutrient in breast milk your baby needs for good health. Mothers must eat enough for their own healthiness. Enriched whole wheat bread can afford. In addition, these foods are rich in fiber and iron.
List the benefits you get from eating green leafy vegetables like spinach and broccoli goes on. They are full of vitamin A, which takes the baby from his mother’s breast milk. Spinach and broccoli are a source of calcium instead of milk. They have vitamin C and iron. To Diet – In addition, green vegetables are full of healthful antioxidants, they are low calorie, and tasty.
11. Whole-grain cereals
After another sleepless night vigil, one of the best foods to boost energy new mothers in the morning is a healthy breakfast with cereal grain. Many cold cereals available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Or, prepare a healthy breakfast with warm skim milk stirring blueberries.
Dehydration is one of the largest energy disposal. For new mothers who are breastfeeding it is extremely risky. To Diet – To maintain energy levels and increased milk production, make sure you drink at least eight glasses of fluid every day. You can vary the choice and meet some requirements of your fluids by drinking juice and milk, but be careful when it comes to caffeinated beverages like coffee and tea. Keep your caffeine intake remains low, or switch to decaffeinated types. Why? Caffeine enters breast milk and can become concentrated in the baby’s body when he drinks milk – To Diet.