We all know that eating right is essential during pregnancy because it can affect your baby’s health. What you eat can also affect the quality of your breast milk. The foods we eat are broken down into small particles called “nutrients,” Our bodies use these nutrients to build healthy cells, bones, and tissues. The better we eat, the better our bodies can make breast milk, which helps our babies grow and thrive.
Breastfeeding is beneficial for both the infant and the mother. Breast milk is aptly named “liquid gold” since it contains all the vital elements a developing newborn needs to thrive. It has been linked to a lower risk of acquiring diabetes and heart disease in later life. It could help you relax and bond with your newborn, too.
The best foods for lactating mothers are those high in protein, vitamin A, vitamin B12, zinc, selenium, and choline. These nutrients are vital to breast milk production and other bodily functions.
Energy is required for mothers to generate such nutrient-rich breast milk. Therefore, a breastfeeding mother’s ideal diet should be rich in vitamins, minerals, proteins, and all the energy-giving components.
Here are 5 must eat foods for lactating mothers:
Oats
The milk production of nursing mothers is often boosted by eating oats. However, oats provide many other benefits for nursing mothers besides their potential milk-increasing properties: Due to the high energy expenditure involved in milk production, these foods are an excellent resource for carbs, fiber, and essential nutrients. Moreover, they effectively ease constipation, reduce blood sugar, and make you feel full.
Nuts
Nuts are a great source of healthy fats, protein, and vitamins K and B, and they also include beneficial minerals like iron, calcium, and zinc. They are also a good source of protein and omega-3 fatty acids. In addition to their extraordinary nutrient content, nuts are also widely considered lactogenic (which is helpful in breast milk production).
Legumes
Protein, vitamins, minerals, and phytoestrogens can all be found in beans and legumes. Since Egyptian times, chickpeas have been used as a galactagogue (something that stimulates lactation).
Because of their prominence in traditional cuisine, there’s no need to stick to chickpeas when looking for a lactogenic bean or legume. Soybeans, for instance, top the list of bean varieties for phytoestrogen concentration. Consuming a wide range of beans and legumes benefits your overall health and maintains steady milk production.
Green leafy Vegetables
Vegetables like spinach and kale are high in phytoestrogens, which stimulate lactation. Breastfeeding women might benefit from eating green vegetables like spinach and broccoli at least once a day. If you are worried that your infant will be gassy after eating greens, you can rest assured that the carbohydrates from the vegetables will not make it into your breast milk.
Avocados
Breastfeeding mothers can benefit greatly from eating avocados. Parents of newborns typically have very little time to prepare and consume meals, making nagging hunger a common complaint throughout those early weeks and months of breastfeeding due to the increased caloric requirement of nursing.
Since fat makes up around 80% of an avocado, eating one can help you feel full for longer and give you some good fats for your heart. Besides the B vitamins, folate, potassium, vitamin C, and vitamin E, avocados are a healthy food choice because they are rich in these nutrients.
Diet Plan:
- Eat plenty of fruits and vegetables. These foods are packed with vitamins and minerals, which your body needs to keep up with the demands of breastfeeding.
- Drink plenty of water. Water helps keep you well hydrated, which can help prevent constipation and headaches.
- Eat a variety of proteins. Protein helps build your muscles, which will get bigger as you breastfeed your baby. It can also help you feel full, so you won’t be tempted to eat unhealthy snacks between meals.
- Eat carbohydrates from whole grains, fruits, and vegetables rather than refined carbs like white bread or sweets. Whole grains provide fiber, which can help with digestion and the absorption of nutrients from foods.
- Eat healthy fats from nuts, seeds, olive oil, or fish at least twice a day to get enough omega-3 fatty acids, which are essential for brain development in newborns.
This diet plan will help you create a healthy chart for lactating mothers and give you an idea of how much to eat at each meal. It must be followed carefully to help your body produce sufficient milk for your baby. You can also check out the 11 best foods to eat when pregnant.
While breastfeeding, is there anything I should avoid?
It’s essential to exercise caution around some foods and beverages if you’re breastfeeding. Some of these are:
- Alcohol. No amount of alcohol in breast milk is safe for a developing infant. If you consume alcohol, you shouldn’t breastfeed until the booze is out of your system. Think about pumping milk to feed your baby after you drink.
- Caffeine. Limit your daily caffeine intake to no more than three 16-to 24-ounce cups. Your infant could get restless if exposed to caffeine in breast milk.
- Fish. The type of seafood may be an excellent source of protein and healthy omega-3 fats. However, pollutants like mercury can be found in most seafood. The neural system of an infant is still growing, and too much mercury in the mother’s breast milk might be harmful. Avoid eating seafood like swordfish, king mackerel, and tilefish because of the high levels of mercury it contains.