Diet For A Breast Feeding Woman
During pregnancy women are required to consume a lot of food for themselves as well as the baby. A good diet is important as it also helps the body to store up the nutrition required to produce breast milk that the baby will need at a later stage. Breast milk provides all the nutrients that are required by your baby. It is therefore required that you eat right to keep yourself and your baby healthy.
The quality of the breast milk is dependant on the foods that you consume. Your food also determines how quickly your body bounces back after child birth. Doctors opine that breastfeeding mothers need additional calories everyday. The recommended daily allowance (RDA) of every mother is different and is dependant on maternal health, metabolism, fitness and workload.
It is required that you consume a range of food items with good proportions of fats, proteins and oils instead of just carbohydrates and sugars. The diet for a new mother must include a wide variety of nutrients and it is therefore not advisable to leave out any food item from the diet.
Vitamins are of paramount importance and must form an important part of the diet of every woman after childbirth. Except for Vitamin 5 no other vitamins are produced in the body and need to be taken in from food items. Fruits and vegetables are good sources of vitamins. These will also give your body the required mineral and fiber. If you feel that your body is not getting sufficient vitamins from the diet you can take vitamin supplements. These are widely available at every drugstore. However you must take care not to take in too many vitamins as this might harm your body. It is best to seek expert advice to know the right supplements to be taken at this stage.
Zinc, Calcium and Selenium too are required in adequate quantities by the lactating mother. Calcium is required for the development of healthy bones and a lack of it can lead to osteoporosis. Milk and dairy products are good sources of minerals. Calcium can also be got from other sources including dried figs, soya milk, white bread, tofu, spinach, almonds, and tahini. Foods rich in zinc are sardines, red meat, cashew nuts, baked potatoes, lentils, whole meal bread, peanuts, hard cheese, and fish like prawns and mackerel.
Protein is also important as it helps in building muscles. Some important sources of protein include chicken and fish, lean meat, pulses and eggs. A mother should eat at least 5 portions of fruits and vegetables everyday. You should vary the vegetables and fruits in the diet as not all minerals and vitamins can be got from a single source.
A well balanced diet is of utmost importance for a new mom. It is best to consult your doctor who will be able to suggest a suitable diet plan for you according to your requirements.