Nutrition during Lactation
June 21, 2008
Nutrition during lactation is very necessary for both mother and the child. A nutritious diet is very important after you have a baby for many reasons. Your body needs vitamins and minerals to heal properly after delivery. Although it is important to eat well all the time, your breast milk always maintains a certain nutritional quality even if your diet is less than adequate. No special diet or foods are necessary, but mothers should try to eat a balanced, diet to remain healthy and energetic.
While breastfeeding your baby, you are required to consume approximately 300 to 500 extra calories a day. For most breastfeeding women that means you will need to consume 2000 to 2500 calories per day but this varies depending on your height and weight. Several facts that are to be considered for nutrition during lactation:
It is very important to include calcium in your diet plan. Calcium is very important to everyone but especially when pregnant or breastfeeding because studies have shown that calcium is drawn out of your bones during pregnancy and lactation. The recommended amount of calcium that needs to be consumed daily is 1,600mg ; which is 2-4 servings of milk products. Some good sources of calcium include yogurt, milk, cheese, broccoli, watercress, oranges, almonds, tofu and dark leafy greens like spinach.
Iron is important during pregnancy and after pregnancy. A lack of iron in your blood can cause you to feel weak, light headed, tired, have a loss of appetite. Best way to have enough iron in your blood is to eat foods that are high in iron. Here is a list of foods that are rich in iron content, kidney beans, dried beans and peas, whole grain breads and iron fortified cereals, greens, broccoli, baked potato with skin, raisins, and dry fruits like almonds, walnuts.
High vitamin C foods/beverages along with high iron foods help your body absorb iron easier, so it is always good to drink a glass of 100% fruit juice with your meal.
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