New mothers are often anxious about food stuffs they should eat while lactation. However, there is no reason to worry, as you can eat a big variety of food items.
The majority of food stuffs should not disturb your tot; however, they can influence your baby`s state. Moreover, there are food items, which you should sheer away. For instance, some kinds of fish. Each breastfeeding mother should be especially particular about what she eats in case of a colicky baby.In spite of everything, your body will deliver breast milk of a decent quality without taking into account the food you take. But there should be some frames.
Actually, if you are on short rations, you will keep your body out of essential nourishers (like calcium and iron). This can lead to quick fatigue, frequent headaches, skin pallor and other signs of energy lack.
The thing is, there are no special foods to eat while breastfeeding. Just try to adhere to healthy nutrition.
Daily food group servings for a healthy breastfeeding mom.
|FOOD||NUMBER OF SERVINGS PER DAY||WHAT COUNTS AS A SERVING?|
|Grains||6 to 9 one-ounce servings |
Make at least half of your servings whole grain: whole wheat bread or pasta, brown rice, popcorn, quinoa
|ONE OUNCE EQUALS: 1 piece of bread; 1 cup of ready-to-eat cereal; 1/2 cup cooked rice, pasta, or cooked cereal; 6 crackers; 2 cookies|
|Vegetables||2.5 to 3.5 cups|
Eat a variety of vegetables, including legumes and dark green, orange, and starchy vegetables.
Include at least one vitamin A-rich veggie (like sweet potato, carrots, spinach, or kale).
|ONE CUP EQUALS: 1 cup of raw or cooked vegetables or juice; 2 cups raw leafy greens or lettuce; 1 medium baked potato|
|Fruit||2 to 2.5 cups|
Include at least one vitamin C-rich fruit (like kiwi, oranges, strawberries, or cantaloupe).
|ONE CUP EQUALS:
1 small apple; 1 large banana, orange, or peach; 1 medium pear; 1 cup juice; 1/2 cup dried fruit
|Dairy||3 cups||ONE CUP EQUALS: 1 cup of milk, soy milk* or yogurt, preferably fat
free or low fat**; 1 1/2 ounces of hard cheese or 2 ounces of processed cheese
*Note that soy milk can provide the calcium, but not all of the other nutrients, found in cow's milk.
**You don't need to consume whole milk or other whole fats in order to produce nutrient-rich breast milk.
|Meat and |
|5.5 to 7 ounces|
Choose a variety of protein, including beans, nuts, seeds and fish.
|ONE OUNCE EQUALS: 1 ounce cooked fish, chicken, lean beef, or pork; 1 egg; 1/4 cup cooked dry peas or beans; 1/4 cup tofu; 2 tablespoons hummus or peanut butter; half of a vegetarian burger patty|
|Oils||6 to 8 teaspoons|
Choose liquid vegetable oils and soft margarines with no hydrogenated fat to limit trans and saturated fat. Eat as little trans fat as possible; look on the label to find if a product contains trans fats.
|ONE TEASPOON EQUALS: 1 teaspoon of oil, margarine, or mayonnaise; 1/6 of an avocado; 8 large olives. One teaspoon of peanut butter contains 2 teaspoons of oil. One ounce of any type of nut is equal to 3 teaspoons of oil. (Nuts are part of the meat and beans group, and avocado is part of the fruit group.)|
|Treats||An additional 300 to 400 calories per day can be used for additional servings of foods and added fats and sugars||Varies|