Congratulations! You have passed the pregnancy stage and are now a nursing mom! However, this does not mean that you can let yourself off the hook and stop eating all the healthy food that you had included in your diet when you were expecting.
The truth is that a breastfeeding mom needs to feast on healthy food because now, nourishment is being provided to the baby through the mother. Have you heard the famous saying, "you are what you eat?" Well, that's true for you and your baby. However, it is important to remember that you do not need an impeccable, hard-core diet to produce nutrient-and-mineral-rich breast milk.
Below are some of the best food that you can include in your diet when nursing a newborn. Don't skip out on bread, cereal, vegetables, fruit, and dairy!
Folic Acid
Do you remember that your doctors prescribed this mineral to you during pregnancy? While this helps prevent congenital disabilities and is crucial for expecting mothers, it is also important during your baby's infancy period as it encourages growth. Folic acid is also great for your heart.
Usually, doctors prescribe 600 micrograms of folic acid during pregnancy. Once you give birth, aim for 500 micrograms each day. You can also try a fortified cereal, such as the Kellogg's All-Bran Original that covers most of your folic acid requirements.
Add in spinach, black-eyed peas, or asparagus to your diet every single day to fulfil your folic acid requirements.
Calcium
Calcium is one of the most important minerals needed for the body. If you do not nourish your body, it will suck calcium out of your bones to ensure that your breast milk meets the calcium requirements necessary for the baby's bones and nervous system.
To ensure that you hit your daily 1,000-milligram calcium goal, ensure that you include some dairy into your diet. This could be in the form of milk, cheese, yogurt, and of course, calcium supplements.
Omega-3
What better source of omega-3 than fish? Studies confirm that omega-3 fatty acids aid in the development of a baby's eyes and brain. Moreover, omega-3 is also good for you! It keeps heart disease and cancer at bay.
Did you know that a 6-ounce salmon fillet has 1.7 grams of omega-3? Similarly, tuna is also a great source of omega-3. In case you do not like fish, you can substitute seafood with a handful of walnuts, flaxseed, and also opt for omega-3 fortified eggs every morning.
Looking for More Food Choices to Prioritize when Breastfeeding?
Here is a list of some more nutritious food that you can include into your diet to ensure that your baby grows up healthy and happy:
- Fish and seafood, including salmon, shellfish, and sardines
- Meat and poultry, including chicken, beef, lamb, pork, and organ meat (liver or brain)
- Fruits and fresh vegetables, including berries, tomatoes, bell peppers, cabbage, kale, garlic, and broccoli
- Nuts and seeds, including almonds, hemp seeds, and chia seeds
- Healthy fats, including avocados, olive oil, coconut eggs, and full-fat yogurt
- Fiber-rich starches, including potatoes, butternut squash, sweet potatoes, beans, lentils, oats, quinoa, and buckwheat.
Are you looking for some professional advice to ensure that you can provide your baby with all the required vitamins and minerals? Healthway Clinic uses effective Chinese medicine to solve all your problems. Give us a call today.