After nine months of nourishing your baby in your womb, it only seems natural to continue nourishing your baby after birth with your own body!
There are many myths about "magic" foods that will increase a mother's milk supply -- for example, "you need to drink milk to make milk". However, cows don't drink milk, and there is no evidence that particular food or drinks affect milk supply. Milk supply is determined mainly by supply and demand -- the more often a baby nurses effectively, the more milk there will be. Conversely, the less often (or less effectively) a baby nurses, the less milk there will be.
There are no complicated "diet rules" to follow and no foods you have to eat or avoid.
Ideally, mothers of nursing babies should eat a balanced, varied diet including fresh fruits and vegetables. It is important to eat foods from all the food groups, as well as continuing to take your prenatal vitamins. Include fruits, vegetables, breads, cereals, and protein-rich foods as much as possible.
When breast-feeding, your calorie intake should not fall below 1800 calories per day. Don't rely on junk foods for your calories. Follow a nutritious diet: a diet low in fat, nutrient-dense (i.e., full of vitamins and minerals) and high in fiber. The two biggest mistakes you can make is (a) Start eating junk food, or (b) Go on a crash diet. Either action is guaranteed to make you fat and unhealthy.
Think of nursing as continued motivation to follow the healthy diet you followed during pregnancy. It is understandable that new moms will be anxious to get back into shape before their elastic waists start resembling tents. But just like pregnancy did, nursing your baby will require extra calories. It is recommended that women who breastfeed eat about 500 extra calories daily.
Besides calories, your needs for other nutrients such as calcium remain high when nursing, while your needs for nutrients such as protein and vitamin c actually INCREASE. While nutritional and caloric needs are based on individual factors such as health, age, and how many babies you are nursing at a time (twins, triplets, etc), it's best to eat a wide variety of foods from all the food groups to meet your unique needs.
Generally, it's recommended that everyday you eat at least three servings of calcium-rich milk, yogurt, and cheese; seven to eight ounces of protein-rich foods such as meat, fish, or poultry; six to eleven servings of grains, cereals, rice and pasta; two to four servings of fruit; and three to five servings of veggies.
Are there any foods to avoid while breastfeeding?
Although you will get plenty of unsolicited advice about dietary restrictions while you are breastfeeding, there aren't any foods that a mother should routinely avoid. Babies can be fussy and can have excess gas -- just because babies are fussy and babies have gas, not because you had broccoli for dinner last night. When a new baby is fussy, a mother who is breastfeeding may worry that something she has eaten is the cause. But no matter how a baby is fed, fussy periods are normal during the first three months of life. It is unlikely that the baby is reacting to a food you have eaten. Occasionally, a baby may be sensitive to something in the mother's diet. The most common sensitivities are to protein antigens that are found in cow's milk, soy, wheat, fish, corn, eggs and nuts. If you believe your baby is reacting to something in your diet, eliminate that food for two or three weeks, then try it again. There is no evidence that any one food when eaten in moderation will cause problems in most breastfed babies. The mothers diet would only need to be adjusted if the baby has a reaction.
Drink plenty of water to stay well hydrated : Drink, drink, and drink some more! The oxytocin released when you breastfeed can make you thirsty. Fluids can include water, fruit juices, vegetable juices, milk and soup. It is a good idea for the mother to get into the habit of drinking during each nursing. When you are drinking enough, your urine will be clear to pale yellow.
Water is the best liquid you can drink. Avoid drinks with lots of sugar and/or caffeine.
"How can I find the time to eat well while caring for a new baby?"
Good nutrition doesn't have to mean spending more time in the kitchen. Many foods are both nutritious and handy for snacking or for quick meals. Peanut butter, cheese, yogurt, whole-grain breads or crackers, whole tomatoes, sprouts, fresh fruits, whole or sliced raw vegetables, hard-boiled eggs, and nuts can be eaten with little or no preparation. More frequent smaller meals can be just as nutritious as three larger meals.
Planning meals a week at a time cuts down on trips to the grocery store. Cleaning and cutting up vegetables in big batches makes it easy to reach into the refrigerator for a handful to eat as a snack or add to a salad or casserole. Making double batches of main dishes takes only a little more time and gives you a supply of quick-to-fix meals in your freezer for times when thing get too hectic to start from scratch.
Is it possible to regain your figure after having a baby?
Having a baby does not mean you have to stay fat. Lots of new moms regain their figure within 8-12 months. Don't rush out and start dieting. For the first three months afterwards, focus on healthy eating. At the same time, develop a realistic exercise plan. Ideally, aim to achieve a regular 30 minutes exercise, per day. The best time to start exercising is about 5-6 weeks after the birth. Always consult your doctor before starting exercise. Yes, breast-feeding may help weight loss during the 12 months after giving birth. But don't depend on breast-feeding for your weight loss. Make sure you eat sensibly and take exercise.
It is understandable that most women are anxious to get back into those Calvin Kleins, try not to focus on weight loss: Relax and enjoy this special time in your life. Concentrate more on eating a nutritious diet and try not to get bummed out if the weight loss doesn't go according to your schedule. There's always time to lose weight once Junior is feeding on his own-and you start chasing after him.
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