Diet for a Breastfeeding Mother

By
Dr. Oluwapelumi Ala
-

After a successful pregnancy, breastfeeding is another journey that requires you to be vigilant and sensible. You will be looking for food items that provide the right nutrients for your baby’s health and growth. You will also have questions about which groups of food you need to eat to give your baby the best care possible.

These are all valid queries. In today’s post, we shall discuss tips to help answer them all and understand breastfeeding better.

Do you need extra calories when breastfeeding?

You need to take in more calories while you are breastfeeding to be able to produce milk. This is because your body naturally works hard to produce milk. You may even feel hungrier while breastfeeding. Most women who are breastfeeding need about 500 additional calories per day. Your exact amount will depend on many factors such as your weight, exercise routine, your metabolism, and how frequently you breastfeed.

You should get those extra calories from nutrition-rich sources rather than just eating more at breakfast, lunch, and dinner. Some solid options for this include a medium-sized apple or banana, a slice of whole grain bread with a tablespoon of peanut butter. You can also eat some yoghurt to get those extra calories.

Yoghurts are healthy sources of extra calories

What should you eat while breastfeeding?

Your regular diet while breastfeeding should be nutrient-rich and healthy. Make sure to make protein-rich foods such as eggs, meet, dairy, beans, seafood, and legumes a major part of what you eat. You can also consume healthy fats present in food items such as olives, fatty fish (salmon), avocados, nuts, and seeds.

Complement these with fruits, vegetables, and whole grains to ensure that you and the baby get all the necessary vitamins and minerals. It is also prudent to add multivitamin or nutrient pills to your diet in case what you are eating is not enough.

Complement your meals with vegetables

The variety of foods you eat changes the flavor of your breastmilk, which is good as it can help your baby adjust and accept solid food more quickly. The variety also helps you to stay full longer.

How much fluid should you drink?

90% of breast milk is made of water. Therefore, you should take plenty of it. You need to stay hydrated and drink more than eight glasses of water each day. A good sign to drink more water is dark yellow urine, which means the body is not getting enough fluid. However, ensure you avoid carbonated, sugary drinks as much as possible since they can cause weight gain.

You may like to read – Your Urine Colour and Your Health

Drink lots of water

What should you eat if you are a vegetarian?

You would need to choose food items rich in calcium, iron, and protein – such as enriched cereals and legumes. You would also need to take supplements for vitamin B12, omega 3, and vitamin D. Vitamin B12 is exclusively found in animal foods and a supplement for it is necessary.

Which foods should I avoid?

Food items to avoid while breastfeeding include:

  • Alcohol – No level of alcohol is safe for a baby.
  • Seafood with large amounts of mercury in them.
  • Caffeine – The presence of the chemical in your breastmilk can affect your baby’s sleep.

A word from Healthfacts to you

A healthy diet is essential for breastfeeding as it is for pregnancy. Always remember that your baby eats what you eat.

Very importantly, be present at this month’s edition of HealthFacts’ Live Event tagged “Let’s Talk About Exclusive Breastfeeding”. You can be assured that you will gain a lot of knowledge.

Till next time, stay informed and stay healthy!

Suggested Reading – The Infinite Benefits of Breastfeeding

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  525. Yet another issue is that video games can be serious as the name indicated with the principal focus on studying rather than fun. Although, there’s an entertainment part to keep your children engaged, each and every game is usually designed to work with a specific expertise or curriculum, such as math or scientific research. Thanks for your post.

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  616. Thanks for expressing your ideas on this blog. Also, a fantasy regarding the financial institutions intentions while talking about foreclosed is that the lender will not getreceive my repayments. There is a degree of time which the bank can take payments from time to time. If you are way too deep in the hole, they should commonly require that you pay the payment in whole. However, that doesn’t mean that they will not take any sort of repayments at all. In case you and the bank can manage to work one thing out, the actual foreclosure method may stop. However, if you ever continue to miss payments within the new approach, the foreclosure process can just pick up exactly where it left off.

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  621. I also believe that mesothelioma is a extraordinary form of cancers that is usually found in these previously exposed to asbestos. Cancerous tissue form inside mesothelium, which is a safety lining which covers many of the body’s organs. These cells typically form within the lining on the lungs, tummy, or the sac which encircles one’s heart. Thanks for sharing your ideas.

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  627. Today, I went to the beach front with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!

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  633. Автор предлагает практические рекомендации, которые могут быть полезны в реальной жизни для решения проблемы.

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  685. Для борьбы с грызунами в ОЗДС используются различные методы, включая применение специализированных препаратов, ловушек и устройств с физическим воздействием на грызунов. Важной особенностью ОЗДС является минимальное использование ядовитых веществ, что делает систему экологически безопасной и безопасной для людей и домашних животных.

  687. I think that a property foreclosure can have a major effect on the client’s life. Foreclosures can have a 6 to few years negative affect on a borrower’s credit report. The borrower that has applied for a mortgage or any loans even, knows that the worse credit rating can be, the more hard it is for any decent loan. In addition, it can affect a new borrower’s ability to find a respectable place to lease or hire, if that gets to be the alternative houses solution. Great blog post.

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  691. ОЗДС – это неотъемлемая часть обеспечения гигиены и защиты от грызунов. Она предлагает систематический подход, который включает в себя проактивные меры предотвращения, а также активное уничтожение грызунов. ОЗДС предоставляет различные методы и технологии для обнаружения и контроля грызунов, такие как установка сенсорных систем и применение современных препаратов. Это позволяет оперативно реагировать на проблемы с грызунами и минимизировать их влияние на окружающую среду и здоровье людей. Регулярное обслуживание и адаптация ОЗДС к изменяющимся условиям являются важными аспектами эффективной борьбы с дератизацией.

  693. Статья подробно описывает Охранно-Защитную Дератизационную Систему (ОЗДС) и ее важность в обеспечении безопасности от грызунов. ОЗДС предлагает интегрированный подход, который включает в себя предотвращение, обнаружение и уничтожение грызунов. Статья указывает на разнообразие методов и технологий, доступных в рамках ОЗДС, таких как применение ядовитых препаратов, ловушек, электронных систем мониторинга и физических барьеров. ОЗДС является неотъемлемой частью программы по обеспечению безопасности и гигиены, и ее применение позволяет предотвратить повреждения имущества, риски для здоровья и распространение заболеваний, переносимых грызунами.

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  761. Статья представляет различные точки зрения и подробно анализирует аргументы каждой стороны.

  762. Я не могу не отметить качество исследования, представленного в этой статье. Автор использовал надежные источники и предоставил нам актуальную информацию. Большое спасибо за такой надежный и информативный материал!

  768. Я ценю информативный подход этой статьи. Она предоставляет достаточно фактов и данных для лучшего понимания проблемы. Хотелось бы увидеть больше ссылок на исследования и источники информации.

  769. Greetings! Very helpful advice in this particular article! It’s the little changes that will make the biggest changes. Thanks for sharing!

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  771. Эта статья – источник ценной информации! Я оцениваю глубину исследования и разнообразие рассматриваемых аспектов. Она действительно расширила мои знания и помогла мне лучше понять тему. Большое спасибо автору за такую качественную работу!

  772. I’m impressed, I must say. Seldom do I come across a blog that’s equally educative and interesting, and without a doubt, you’ve hit the nail on the head. The problem is something that not enough people are speaking intelligently about. I am very happy I came across this during my search for something relating to this.

  779. Эта статья оказалась исключительно информативной и понятной. Автор представил сложные концепции и теории в простой и доступной форме. Я нашел ее очень полезной и вдохновляющей!

  780. Hello, I believe your blog could be having internet browser compatibility problems. When I take a look at your site in Safari, it looks fine however, when opening in I.E., it has some overlapping issues. I just wanted to give you a quick heads up! Besides that, fantastic site.

  781. Я не могу не отметить качество исследования, представленного в этой статье. Автор использовал надежные источники и предоставил нам актуальную информацию. Большое спасибо за такой надежный и информативный материал!

  782. I’m amazed, I must say. Seldom do I encounter a blog that’s equally educative and entertaining, and let me tell you, you’ve hit the nail on the head. The problem is something too few folks are speaking intelligently about. I’m very happy that I came across this during my search for something regarding this.

  784. Another thing is that when evaluating a good on the web electronics shop, look for web stores that are constantly updated, maintaining up-to-date with the newest products, the most effective deals, plus helpful information on goods and services. This will ensure that you are getting through a shop that really stays on top of the competition and provides you what you need to make intelligent, well-informed electronics buying. Thanks for the significant tips I have really learned from the blog.

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  800. Aw, this was an extremely nice post. Spending some time and actual effort to produce a great article… but what can I say… I put things off a whole lot and never manage to get nearly anything done.

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  806. Hi there, I think your blog might be having internet browser compatibility problems. When I take a look at your website in Safari, it looks fine however, when opening in Internet Explorer, it’s got some overlapping issues. I just wanted to give you a quick heads up! Aside from that, excellent website!

  807. Do you mind if I quote a few of your posts as long as I provide credit and sources back to your website? My blog is in the very same area of interest as yours and my users would certainly benefit from some of the information you present here. Please let me know if this ok with you. Appreciate it!

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  809. Hello there! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My weblog looks weird when viewing from my iphone. I’m trying to find a theme or plugin that might be able to correct this problem. If you have any recommendations, please share. With thanks!

  810. Thanks for discussing your ideas here. The other issue is that when a problem occurs with a pc motherboard, persons should not consider the risk associated with repairing that themselves for if it is not done properly it can lead to permanent damage to the entire laptop. Most commonly it is safe to approach the dealer of your laptop for the repair of that motherboard. They’ve already technicians who have an expertise in dealing with notebook computer motherboard issues and can carry out the right prognosis and undertake repairs.

  811. Another issue is really that video gaming has become one of the all-time most significant forms of excitement for people of various age groups. Kids engage in video games, plus adults do, too. Your XBox 360 is amongst the favorite games systems for individuals that love to have a lot of activities available to them, along with who like to relax and play live with some others all over the world. Thank you for sharing your ideas.

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  815. In my opinion that a foreclosed can have a significant effect on the client’s life. Real estate foreclosures can have a 6 to ten years negative effects on a applicant’s credit report. The borrower that has applied for home financing or any kind of loans for that matter, knows that the particular worse credit rating is, the more difficult it is to secure a decent personal loan. In addition, it may possibly affect the borrower’s ability to find a really good place to let or hire, if that becomes the alternative houses solution. Great blog post.

  816. Thanks for your content. One other thing is that if you are promoting your property alone, one of the difficulties you need to be mindful of upfront is just how to deal with house inspection accounts. As a FSBO seller, the key towards successfully moving your property plus saving money with real estate agent income is know-how. The more you understand, the simpler your property sales effort will likely be. One area exactly where this is particularly critical is inspection reports.

  817. In this awesome pattern of things you get an A+ for effort and hard work. Where exactly you misplaced everybody ended up being in all the particulars. You know, people say, the devil is in the details… And that could not be more correct here. Having said that, permit me inform you precisely what did deliver the results. The article (parts of it) is actually very convincing which is probably the reason why I am making an effort in order to comment. I do not really make it a regular habit of doing that. 2nd, despite the fact that I can see the leaps in logic you come up with, I am not really certain of how you appear to unite the details which in turn help to make your conclusion. For the moment I will, no doubt yield to your position however wish in the future you actually connect the facts better.

  818. Thanks for the interesting things you have exposed in your article. One thing I’d really like to touch upon is that FSBO relationships are built over time. By releasing yourself to the owners the first weekend their FSBO is definitely announced, prior to a masses start off calling on Thursday, you produce a good association. By sending them resources, educational products, free records, and forms, you become a good ally. By subtracting a personal affinity for them plus their circumstances, you create a solid relationship that, many times, pays off once the owners opt with a real estate agent they know plus trust — preferably you actually.

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  821. Thanks for giving your ideas. I’d personally also like to express that video games have been actually evolving. Modern tools and enhancements have made it simpler to create practical and interactive games. These types of entertainment games were not actually sensible when the real concept was first of all being tried out. Just like other areas of technological know-how, video games as well have had to grow as a result of many ages. This itself is testimony towards the fast growth of video games.

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  824. Thanks for your blog post. Things i would like to contribute is that laptop memory has to be purchased when your computer still can’t cope with everything you do by using it. One can install two RAM boards of 1GB each, by way of example, but not one of 1GB and one with 2GB. One should look for the car maker’s documentation for own PC to be certain what type of ram is needed.

  825. Надеюсь, что эти дополнительные комментарии принесут ещё больше позитивных отзывов на информационную статью!

  826. I have mastered some new issues from your web page about pcs. Another thing I’ve always believed is that computer systems have become a product that each household must have for many people reasons. They supply you with convenient ways to organize homes, pay bills, go shopping, study, hear music as well as watch tv programs. An innovative method to complete many of these tasks has been a notebook computer. These pc’s are mobile, small, robust and mobile.

  828. The subsequent time I read a blog, I hope that it doesnt disappoint me as much as this one. I imply, I do know it was my option to read, but I really thought youd have one thing interesting to say. All I hear is a bunch of whining about something that you can fix when you werent too busy on the lookout for attention.

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  835. Thanks for this article. I would also like to talk about the fact that it can always be hard when you are in school and just starting out to initiate a long credit score. There are many individuals who are simply trying to survive and have a long or positive credit history can occasionally be a difficult factor to have.

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  854. Thanks for the new things you have discovered in your short article. One thing I would like to touch upon is that FSBO associations are built eventually. By presenting yourself to the owners the first saturday and sunday their FSBO is actually announced, ahead of the masses commence calling on Mon, you build a good link. By sending them methods, educational supplies, free records, and forms, you become a good ally. Through a personal curiosity about them and their predicament, you create a solid link that, on many occasions, pays off in the event the owners opt with a broker they know and also trust — preferably you.

  856. of course like your web site but you need to check the spelling on quite a few of your posts. Several of them are rife with spelling issues and I find it very bothersome to tell the truth nevertheless I will definitely come back again.

  858. In my opinion that a foreclosure can have a major effect on the applicant’s life. Real estate foreclosures can have a Seven to decade negative effect on a debtor’s credit report. Any borrower that has applied for home financing or just about any loans for that matter, knows that a worse credit rating can be, the more difficult it is to obtain a decent bank loan. In addition, it may affect the borrower’s capability to find a decent place to lease or rent, if that gets the alternative homes solution. Great blog post.

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  864. When I initially left a comment I seem to have clicked the -Notify me when new comments are added- checkbox and from now on every time a comment is added I recieve four emails with the exact same comment. There has to be a way you can remove me from that service? Thank you.

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