Monday, September 15, 2014

Diet For Healthy Breastfeeding Moms

Breastfeeding Diet
Breastfeeding Diet
While breastfeeding it’s very important and demandable to increase your energy level. So its important to have proper diet when you are breastfeeding your baby. During pregnancy you use to provide primary source of nourishment to your baby now your baby need good diet for proper and healthy growth.

When your baby sucks your breast your uterus will contract and once feeding is done it will return to its normal size at faster rate. While breastfeeding you can burn up to 300 to 500 calories a day.  So it’s good news for you new moms that if you are breastfeeding then there is great chance to get back to your prenatal figure soon but yes you need to do bit of exercise too daily.

It’s important that while breastfeeding you need to enjoy many nutritious food daily. Good milk supply is not only important or dependent on eating or drinking nicely but excluding that make sure you care of yourself too, take a proper rest as many times babies awake at night so being a new mom I recommend to sleep when your baby sleep.

For good energy and to maintain good milk supply you should drink and eat slightly more than your diet and yes never skip your meal as this could make you too tired.

During breastfeeding you must have a proper diet consisting of calcium, protein, vitamins and iron. You need all these nutrients for good health of you and your baby.

Following are food which you should have while breastfeeding your baby:

Water: Water is one the most important thing which must be included in diet while breastfeeding. It is essential for adequate milk supply. Normally one must drink at least 8 to 10 glass of water a day but during pregnancy one must include at least 10 to 12 glass of water to stay hydrated. During initial stage of breastfeeding you might feel thirsty a lot so it is advisable to take water bottle while going out.

Oatmeal: Oatmeal is lovely and fantastic food to include in diet while breast feeding as it build and maintain your milk supply. Whether you love to eat bowl full of hot oats daily morning or you can sprinkle some oats on your yogurt for taste change. One must include this in diet and good lactation.  Oatmeal helps to reduce cholesterol and maintain blood pressure regulation, increase consumption of oatmeal to increase milk supply.

Garlic: Garlic is added in food to give awesome flavor and exotic smell. When garlic is added in your food it will not only make it more delicious, it will also boost milk supply in you. From centuries garlic is used by nursing mothers as it increase the milk in their breast. If you don’t like garlic in your food than don’t worry, now a days in market you can get garlic pills. Garlic should be included in breastfeeding diet.

Carrots: Mumma, get your Bugs and Bunny on! Carrots are loaded with beta carotene which is good during lactation period. Carrots are good and a healthy source of carbohydrates and contains good amount of potassium too. While watching tea or include carrot in meal is very great way to help yourself to reduce some stubborn weight. So what are you waiting for? Peel some carrots and keep them in your refrigerator and munch it whenever you like momma! So, new moms do include carrot in your diet to boost milk supply.

Fennel: Whether you stew it or saut√© it or toss it raw in a salad, fennel is a superb herb which is believed to be excellent galactagogue. If you don’t like black licorice or anise then this herb is not for you. Fennel contains good amount of phytoeestrogens. Even fennel is good for settling an upset belly and aids digestion. So try to include fennel in your diet to increase milk supply and for good digestion process.

Nuts:  Grab handful of your favorite nuts and enjoy this snacks. Nuts help to increase milk supply in you. Almonds, cashews, lotus seeds and macadamia nut are most popular nuts which are given to nursing mother to boost milk supply. Nuts are high in good fats and are amazing antioxidant. Nuts can be eaten raw or fried with salt and pepper. It’s good to consume nuts raw as it’s full of vital nutrients. Even you can prepare sweet dish made from nuts and ghee or clarified butter.

Green Papaya : eating raw, unripe green papaya is too beneficial while you are breastfeeding your baby. Green Papaya is a traditional galactagogue in Asia. Green papaya can be eaten in form of salad, curry and many other forms. Green papaya must be included in breastfeeding diet for good milk supply. Even you can buy yourself green papaya tablets.

Milk: Milk is full of protein and calcium which is good for you and your baby’s bones and hairs. So if you are breastfeeding than must consume at least one glass of milk daily to boost milk supply.

Lactation cookies: have you heard about this cookie for the first time? This cookie is full of nutrition’s and very healthy which helps you to boost milk supply.

Ingredients:
Butter – 1 cup
Sugar – 1 cup
Brown sugar – 1 cup
Water – 4 tablespoon
Flax seed – 2 tablespoon
Eggs – 2
Vanilla essence – 1 tablespoon
Flour – 2 cups
Baking soda – 1 teaspoon
Salt – 1 teaspoon
Oats – 3 cups
Chocolate chips – 1 cups
Yeast – 4 tablespoons

Method

For 350 degree preheat the oven
Mix water and flaxseed and keep it a side for 5 minutes
Add egg in mixture and mix it well.
Add vanilla essence and mix it well.
Take flour in that add baking soda, yeast and salt.
Add butter
Nicely stir in chocolate cookies and oats
Take baking sheet and make its balls
For 12 minutes bake
After that remove from oven
And enjoy yummy and healthy cookies.

Sesame Seeds: We all love to eat burger and it has sesame seed on bun and they taste delicious. Sesame seeds if eaten during nursing period than helps to boost your milk supply. One can make dish prepared from sesame seeds and can be consumed in form of sweets, buns and cookies. Sesame should be consumed in moderate form as it contains sugar and can upset stomach. Sesame should be consumed are they are high in calcium. Sesame should be included in breastfeeding diet to increase milk supply.

Ginger: In market you get candied ginger, ginger ale and ginger pops which can be consumed in daily diet while breastfeeding. Ginger is used to boost the milk supply. In Asia and majorly in India, ginger is consumed in form of sweet dish known as sauté ladoo which is prepared from died ginger, nuts, lotus seeds, dried coconut and clarified butter. This sweet dish is consumed by breastfeeding mother for vital nutrition and to increase breast milk.

Let us know discuss sample of breastfeeding diet menu:

For Breakfast
Boiled egg – 1
Whole grain toast with 2 teaspoons butter – 2 slices
Fruit – 1 serving or fruit juice or vegetable juice – ½ cup
Non fat milk – 1 cup

For morning snack
Cereal – 1 cup
Non fat milk – ½ cup
Fruit – 1 serving

Lunch
Sandwich: 1 bagel, 3 ounces turkey and 2 tsp of mayonnaise
Large salad 2 tbsp low fat dressing and assorted veggies
Non fat milk – 1 cup
Fruit – 1 serving

For Afternoon snack
Muffin with peanut butter – 1 tbsp
Fruit – 1 serving

Dinner
Poultry or beef – 3 ounces
Large salad with low fat dressing – 2 tbsp
Broccoli cooked – 1 cup
Sweet potato – 1

Before Bed
½ cup non fat milk
Cooked oatmeal or dry cereal – ½ cup
Fruit – 1 serving

These were simple diet routine for breastfeeding women. Enjoy your motherhood !

image source - pinterest

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