After the brutal, mystical but also very beautiful occasion of delivery, you will begin nursing your baby round the clock. For this reason, your body will benefit a great deal from a clean, healthy diet that provides you with very much necessary additional energy.
Therefore, you will need to make certain that your calorie intake is much higher than it was during pregnancy; this helps increase the milk supply. It is imperative that you always stay nourished so that you can support your body to produce both high quality and quantity of breastmilk.
Keep in mind that if you breastfeed your little one regularly, the higher the chances of your body making more milk. Furthermore, opt for a breast pump that has been peer reviewed with excellent feedback because that will also help you with proper expression.
Adopting a clean diet will go a long way to increase your milk letdown and help you shed off some of that post-baby weight you are struggling with. This kind of diet enables you to stay healthy and fit without having to starve yourself or your baby.
According to the national academy of sciences, breastfeeding moms should have 2600 calorie intake daily when nursing their babies. Just like when you were pregnant, proper nutrition is of prime importance. These recommended calories should be from a vast variety of foods. Below are some of the healthier options for a clean diet that you can choose from when breastfeeding.
Every new mom should consider spinach to be a must-have meal particularly days after delivery. This food has a high iron content which help replenish all the stocks that were depleted throughout your pregnancy. It also has high levels of tryptophan; this is an amino-acid that is believed to lead to an increase in serotonin, which in turn helps in the fight against postpartum blues. Spinach is also a very powerful anti-inflammatory agent. Package this leafy green vegetable in your post
workout meal and you will see a colossal increase in your energy and overall mood. Here are five beneficial exercises that you can practice as a new mom.
Tuna is not only delicious but also super rich in proteins that will aid in your weight loss and breastfeeding. Tuna is also loaded with Vitamin B6 which helps fight postpartum blues. The albacore tuna which is low in mercury is highly recommended for nursing moms as it gives one an extra boost.
Oranges should be your go to snack as it is packed with loads of Vitamin C; that you need more than you did while you were pregnant. Vitamin C is an antioxidant that protects your cells against free radicals which are destructive in nature. It also helps in the absorption of iron and healing of wounds. This is an easy snack that you can grab while running some errands; so, buy more of this the next time you go to the grocery.
Avocados are rich in vitamin E, vitamin C and folic acid and potassium. Folic acid which is a nutrient found in avocados, is not only a necessary nutrient during pregnancy but also during breastfeeding. During pregnancy, it is essential in that it helps in the proper growth your baby’s central nervous system while during nursing, a breastfed baby needs folic acid for development to continue in the best possible manner.
Avocados are also loaded with monosaturated fats; they serve as a great source of calories which boost one’s energy levels and balance one’s cholesterol levels.
Yogurt should be your go to when you are breastfeeding because it is rich in proteins and calcium; you need a daily dose of these two nutrients daily. When buying yogurt, look out for one with live culture for probiotic bacteria; these microorganisms are essential in that they make certain that both you and the baby have great gastrointestinal health. You could make yourself a delicious yogurt smoothie for breakfast; This is such a nice way to kickstart your day.
From the delicious family of berries, you could choose to eat, strawberries, blackberries, blueberries, raspberries or any other member which are packed with lots of antioxidants like vitamin C and Vitamin A. However, strawberries have an additional advantage; they have an extra dose of calcium making this a better choice compared to other berries.
This is a very convenient snack for most nursing moms because they can easily eat with one hand as they nurse the baby with the other. You can also either eat these berries fresh or dried.
Eggs are one of the simplest foods to prepare; they do not require too much effort. Eggs are some of the best sources of protein, they are also packed with omega-3s and tryptophan. In addition to that, there are just so many ways of making a snack using eggs; you could make yourself a boiled egg, scrambled egg or even an omelette.
Nursing moms are at a high risk of suffering from dehydration which eventually leads to low milk supply. If you want to maintain a high milk letdown, then it is of prime importance that you to drink the recommended 6 to 8 glasses of water daily.
Alternatively, a breastfeeding mom can also stay well hydrated by drinking fresh juice blends or milk that is low in fats. Try incorporating more of these foods into your diet as a new mother and the positive corollaries you experience will make it worthwhile.