Healthy Diet Tips for nursing mothers ~ Diet Healty Tips
Many women can not wait to lose weight after the birth process. Though in those days, a woman needs a lot of energy to breastfeed her newborn baby.
At the time of breastfeeding, a healthy and balanced diet becomes very important. Breastfeeding mothers should consist of foods rich in carbohydrates such as rice, various vegetables and fruits, as well as foods containing protein and dairy products.
Diet breastfeeding mothers are safe
Some of the recommended foods, among others:
Minimally on a breastfeeding mother's diet there is the consumption of fruits or juice twice a day. Oranges are a source of vitamin C that can supply energy or types of blueberries that contain lots of vitamins and minerals.
2. Nuts and seeds.
Especially choose a dark color like red beans, as a source of vegetable protein, as well as rich in iron.
3. Brown rice.
This type of rice can provide the calories the body needs, while supporting the production of good and quality milk.
4. Low fat dairy products.
For example, yoghurt, cheese and milk. Milk contains protein, calcium, vitamin B and vitamin D which is important for baby's bone growth. By drinking milk at least 600 cc per day, your calcium needs and your baby will be fulfilled.
5. Lean meats.
Iron content, protein and vitamin B12 in it can meet the energy needed by the mother during breastfeeding. Salmon. Rich in fat content of DHA is essential for the growth of the baby's nervous system, as well as a good source of energy for the mother.
As one source of easy to find protein. You can boil, fry, mix in a salad or make scrambled eggs for your menu.
7. Whole wheat bread or cereal from seeds,
Whole grains. The content of folic acid is an essential nutrient for milk production needs. This product is also high in fiber and iron content.
8. Green vegetable.
The content of vitamin A, vitamin C, iron and calcium in it is very good for babies and nursing mothers. In addition, green vegetables are also rich in antioxidants and low calories are very good for the heart.
Calorie needs for nursing mothers
In general, breastfeeding mothers need more calories per day, which is an additional 400-500 calories compared to women who are not breastfeeding. Other things to note are that every woman has different calorie needs based on the following:
2. Metabolism of the body
3. Frequency of infant feeding
4. Sports intensity
In addition to the calorie count, nursing mothers can make their hunger a hint as to how much food intake is needed. No less important for nursing mothers is to keep the body fluids met. Fluids can also be obtained from milk or juice. However, for caffeinated beverages such as coffee or tea, limit about 2-3 cups per day.
How Much Can We Lose?
Breastfeeding mothers may lose their excess weight gain during pregnancy. A decrease of about 0.5-1 kg per week is classified as safe against breast milk production. The combination of a healthy diet with moderate exercise, can reduce breastfeeding mothers weight an average of 0.5 kg per week.
Both of these are more effective than low-calorie diets during breastfeeding. You can increase the intensity of exercise especially 6-8 weeks after delivery. In these ways, you can lose weight gradually within a year and this is much safer for nursing mothers. Because the decrease in the number of calorie intake and body weight is suddenly feared will have an impact on milk production.
Watching the right moment to start the diet is also important. The program to lose weight for nursing mothers should start after a two-month-old baby to avoid energy shortages and milk production. If the mother is overweight or obese, consult your doctor about the likelihood of starting the weight loss process sooner.
It's best to avoid a breastfeeding mother's diet that cuts many calories or makes weight drop dramatically, as it can affect milk production. Apply a healthy diet and exercise routine. If necessary, consult your doctor for a diet that you should do while breastfeeding.