Diet plan for breastfeeding mom
Becoming a mother is undoubtedly one of the most beautiful feelings in the world. But, a mother’s responsibility doesn’t end there. To provide proper nutrition for the ideal growth of the baby, she has to feed her breast milk to the newborn. Breastfeeding offers an immense number of health benefits to both the baby and the mother. Therefore, the mother has to consume healthy and nutrient-dense foods during this period. Also, nutrient-dense foods will provide you with more energy to take better care of yourself and your newborn.
For the first 6 months, the only diet of a newborn baby is your breast milk. Thus, you need to eat healthy foods and avoid unhealthy ones. Also, eating nutritious foods will help you to lose the extra weight gained during pregnancy. Now the real question is, what to eat and how often should you eat while breastfeeding? To help you better, we have prepared the list of best foods and eating schedule for the breastfeeding mothers. So what should be the diet plan for breastfeeding mothers?
Diet plan for breastfeeding mothers
Green leafy vegetables – Green leafy vegetables are considered to be highly nutritious foods that help in boosting the production of breast milk. The main reason behind this is the presence of phytoestrogens in green leafy vegetables that regulate breast milk production. Moreover, these green leafy vegetables are loaded with nutrients like vitamins, minerals, proteins, healthy fats, and antioxidants, etc. Thus, green leafy vegetables are one of the best foods for both the mother and the newborn baby. Some of the best green leafy vegetables to eat include broccoli, kale, cabbage, and spinach, etc.
Salmon is undoubtedly one of the healthiest and most nutritious foods in the world. It is filled with nutrients like proteins, minerals, vitamins, omega-3 fatty acids, and antioxidants. Moreover, it is a natural source of vitamin D, which is found to be lacking in most of the breastfeeding women. Also, consuming salmon will help you in shedding extra pounds, while providing the necessary nutrition.
If we talk about the most nutritious vegan foods on the planet, then avocado would surely top the list. Avocados are calorie-dense foods that keep you full for longer, while also providing high nutrition. This amazing fruit is loaded with vitamins, minerals, folic acid, dietary fibers, healthy fats, and omega-3 fatty acids. Moreover, it provides a great amount of energy to allow a mother to take proper care of the newborn.
Nuts are also healthy for breastfeeding women as they are filled with nutrition. They are filled with healthy fats, dietary fibers, proteins, omega-3 fatty acids, vitamins, and minerals. Especially, the presence of protein and calcium helps in making breast milk more creamy and sweet. Thus, the lactogenic nature of nuts helps in boosting milk production in breastfeeding women. Also, several medical studies have proven nuts to be highly beneficial for new mothers. The best nuts to consume include almonds, cashews, walnuts, etc.
Eggs are a highly nutritious food that is medically proven to be very healthy for new mothers. They are filled with nutrients like proteins, vitamins, minerals, folic acid, and antioxidants, etc. Moreover, eggs offer a great amount of energy to allow breastfeeding more to properly nurse the newborn. Thus, you can eat eggs as a snack or cook it as a meal for yourself. Also, eating these will help you lose weight quickly.
Beans & legumes
Beans & Legumes are medically proven to have lactogenic properties, which help in boosting breast milk production. Moreover, beans and legumes are a great source of vitamins, minerals, dietary fibers, proteins, and folic acid. Thus, eating beans and legumes will help in making breast milk more nutritious and healthy for the baby. Also, beans and legumes are low in fats, which is why their consumption is good for losing extra pounds. Some of the best beans and legumes to eat include chickpeas, lentils, kidney beans, black beans, etc.
Seeds are small in size but high in nutritional value, which is why they are ideal for breastfeeding mothers. They are also lactogenic, because of which these have been consumed by new moms for centuries. Furthermore, seeds are filled with nutrients like vitamins, minerals, fiber, proteins, healthy fats, and omega-3 fatty acids. Also, you can consume seeds as a snack or as an ingredient in your favorite dishes. If you want to lose weight while not compromising your health, then these are the best snack for you. Some of the best seeds for breastfeeding mothers include sunflower, chia, flax, hemp, pumpkin, and sesame, etc.
Whole grains are also great for new mothers due to their numerous health benefits. Various whole grains are filled with minerals, dietary fibers, vitamins, proteins, and antioxidants. All these nutrients help in providing energy to new mothers while improving the quality of breast milk. Moreover, the dietary fibers in these foods help in keeping your tummy full for longer and boost weight loss. Some of the best whole grains for breastfeeding mothers include quinoa, oatmeal, barley, whole-grain bread, and brown rice, etc.
Low-fat dairy products
Low-fat dairy products are very important foods that need to be included in the diet plan of breastfeeding mothers. These products offer a great number of nutrients like proteins, vitamin D, calcium, vitamin B, and healthy fats. Thus, they help in adding nutrition to breast milk to boost the baby’s growth and bone health. Some examples of the best low-fat dairy products include milk, cottage cheese, and yogurt, etc.
is one of the most important components of the post-pregnancy diet plan for new moms. Breastfeeding mothers need to drink 2-3 liters of water every day. Water not only helps in keeping them hydrated but also enhances the breast milk production. Moreover, water helps to provide energy to nurse your child throughout the day. Also, you can eat fruits and vegetables with high water content or drink their juices to fulfill your daily water needs.
How often should breastfeeding mothers eat?
As breastfeeding mothers have to eat for two i.e. her and baby, they automatically need higher nutrition and caloric intake. Medical experts recommend a daily intake of 1800-2200 calories for nursing mothers. Thus, it good to get in touch with a nutritionist to get a personal diet plan for you. To fulfill your body’s caloric needs, you can divide your meals accordingly i.e. 4-6 times per day. Moreover, you can consume snacks like seeds and nuts in-between meals to boost your caloric intake greatly. Always make sure that there is no compromise in the daily nutritional intake to keep both mother and baby healthy.
The bottom line!
So these were the answers to the question, what to eat and how often should you eat while breastfeeding? Make sure to eat as healthy and nutrient-dense foods as possible for you. Moreover, don’t rush in to lose weight quickly as these foods will slowly help you shed the extra weight. Always consult a medical expert or licensed nutritionist, if you feel any kind of health problems. For queries or suggestions, feel free to comment below.
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Thank you so much, Ray 🙂