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Healthy Foods to Eat While Breastfeeding

Mother Feeding Food To Baby

Motherhood and pregnancy bring several changes to your life. In case this is your second or third baby, you may know what to expect. However, in case this is your first baby, the changes could be overwhelming. This is one of the reasons why you need to eat healthy foods while breastfeeding.

Yea, your body might experience several changes after giving birth. But there is one thing that does change after giving birth: the relevance of eating healthy foods.

However, you most likely have many questions about the kind of foods to eat to stay healthy during breastfeeding –what you should and shouldn’t eat, what needs to change, and how much food should you eat.

The exciting thing about changing your diet is that it is never too late to begin.

Below are some healthy foods and habit to follow during breastfeeding:

Eat Lots Of Vegetables and Fruits

Vegetables and fruits are very vital when it comes to a healthy diet while breastfeeding. These foods provide vitamins such as B1, B2, B6, and C, which assist in keeping you healthy and are also important for the production of milk.

In addition, fruits such as bananas, apples, grapes, and oranges contain antioxidants that help your body gets rid of the free radicals which could build up and trigger long-term damages.

Oh, and let us not forget about the fibre. Fibre assists your body in absorbing the minerals and vitamins while also helping in the digestive process.

A Small Amount of Lean Protein Can Be Very Important

Lean protein helps in providing the nine vital amino acids which your body cannot manufacture on its own and which are not available in most foods.

Sources of lean protein include foods such as:

  • Fish
  • Chicken
  • Cheese
  • Milk
  • Eggs
  • Soy
  • Quinoa

However, for a proper healthy breastfeeding diet, add 3 servings of lean protein daily.

Includes Whole Grain to Each Meal

While you could meet your daily carbohydrate needs with vegetables and fruits, whole grains are an excellent supplement to all healthy breastfeeding diet. Whole grains such as oatmeal and brown rice are much denser in carbohydrate and calorie count than most vegetables and fruits.

In fact, it takes five cups of broccoli to match up with the number of carbohydrates in a half cup of brown rice. That is a lot of broccoli! Due to their density, we recommend keeping your consumption of whole grains to three servings per day.

Concentrate on vegetables and fruits but add a little amount of fresh-baked bread, pita, or pasta with each meal.

Ensure To Get Enough Iron

During pregnancy, the iron content inside your blood gets diluted by an increase in the volume of red blood cells. This is a normal part of pregnancy, hence, there is nothing to worry about. It simply means that you will need to monitor, and probably increase, your intake of iron while you are breastfeeding.

The reason why you should be aware of your intake of iron is that it helps in storing and transporting oxygen within your body. It also helps in the production of energy, cell respiration, as well as the production of white blood cells that fight bacteria.

Final Remark

Breastfeeding will come with several changes and challenges to your life, so always be patient and take proper care of yourself while you also take care of your newborn. And whenever it concerns a healthy breastfeeding diet, keep the four healthy breastfeeding diet tips highlighted above in mind. This will help you get the right nutrients to keep you and your baby healthy.