Breast milk is good for your baby as it meets the nutritional requirements of your baby. Therefore, you should eat a well-balanced diet to increase the quantity and quality of your breast milk.
A healthy nutritious diet is good for your baby and for your health as now you will need more strength and energy than usual to meet the growing needs and demands of your little one. You may also feel extra hungry while breastfeeding.
How To Eat While Breastfeeding
What Foods to Eat?
You should include foods like cereals, beans, peas, berries, dried fruits, low fat yogurt, meat, dark leafy greens, broccoli, eggs, whole grains, carrots, cottage cheese and vegetables in your diet. Along with these foods, you should continue to take your prenatal vitamins and other medications that are recommended by your health care provider.
You should also eat plenty of fruits like apple, banana, watermelon, guava, grapes etc. You should also drink plenty of water as it will keep you hydrated. If you like drinking milk then you can take low fat milk. You should never skip a meal especially breakfast. You should eat fish that are rich in omega 3 fatty acids since they help in building your baby IQ (Intelligence Quotient).
During breastfeeding, eating healthy nutritious foods is also good for your skin. Fruits and vegetables help fight off various diseases like cancer. Other foods which you can eat regularly are tomatoes, corn, raisins, peas, oatmeal, pasta, rice, crackers, walnut, peanut, grapeseed, legumes, and butter.
What Foods to Avoid?
If your baby is having a lot of gas problem then you need to cut down foods that cause gas like broccoli, cabbage, and brussel sprouts. If you observe any major changes in your baby after gorging on spicy foods then avoid eating those foods next time and prepare your meal less spicy. While breastfeeding your baby, you should never consume alcohol as it can enter your breast milk and cause harm to your baby. You should reduce the intake of caffeine, sugar, salt and fat.
Why You should not Worry Too Much About Weight Gain?
To keep your energy level high, you should eat small healthy meals after regular interval of time. At this time, you should not bother about how many calories you are consuming daily. Remember, you need to eat high energy foods to stay away from growing weak after you have stopped breastfeeding. Many factors determine how many calories you need each day such as exercise, your weight, and your body metabolism rate.
As you are breastfeeding your baby, you should not focus your mind on unnecessary things like whether you will regain your original shape or not, what will you do if you did not lose weight etc. You should understand that breastfeeding contributes a lot to weight loss. The rate at which you will lose weight will depend on a lot of things like your activity level, metabolism, diet and your body. Some women lose weight in just ten months while others take years to come back in their original shape. You should not diet to lose weight as it is not a good way to lose weight post pregnancy.