How to maintain a healthy diet during breastfeeding?

Just like during pregnancy, breastfeeding is the period when a mother needs to keep watch on her diet. The first few months the baby is fed on mother’s milk and gets nutrition through what she eats. That is why a lactating mother’s diet must be full of essential nutrients so that the newborn gets all the nutrition. Here are a few tips to follow and maintain a healthy diet during breastfeeding. 

Eat whole grains

Take carbohydrates in your meals by adding whole grains, oatmeal, fruits, and vegetables. These food items help in milk production and keep the stomach of both the baby and the mother healthy. 

Have macronutrients – Micronutrients are the mix of essential vitamins and minerals such as iron, zinc, calcium, multiple vitamins, and more. They are a necessity for our body especially when you are feeding your baby. Add them in your diet as they are present in the following food items;

  • Fruits 
  • Vegetables 
  • Green leafy veggies
  • Eggs 
  • Low-fat dairy 

Add healthy fats in your diet

Healthy Fats like Omega 3, antioxidants and other nutrients are present in fatty fish, flax seeds, and nuts such as walnuts, almonds, and avocadoes. You can take them either with or between your meals for snacking as they help in milk production.   

Reduce caffeine consumption

You can take your daily dose of caffeine during breastfeeding but it is advised to take them in less quantity. Taking caffeine in excess can affect your child’s health. Always try taking your cup of tea or coffee just after breastfeeding so that it stays out of the way of your breast milk.

Have lots of water

During breastfeeding, if you drink less water than your body needs, it can cause you dehydration and other health problems. It can even lead to complications in breast milk production if you do not have enough water. Drinking an adequate amount of water in any form can save you.

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