(Newswire.net — April 30, 2020) —
Breastfeeding benefits both mom and baby. The American Academy of Pediatrics recommends exclusively breastfeeding an infant for the first 6 months of life for optimal health benefits. If you decide you want to breastfeed your little one, consider these 6 nutritional tips that will make breastfeeding the most beneficial for you and your baby’s health.
1. Maintain a Balanced Diet
Maintain a balanced diet by including as many of each food group in your bigger meals as you can. Leaner proteins, whole grains, and nutrients from fruits and vegetables will give you the fuel and calories that you need to breastfeed your baby.
Consider adding fish to your diet for protein and omega-3 fatty acids. Adding chicken into your lunch and dinner meals will help you receive the protein intake you need for the day. Sprinkle in fruits and veggies as sides to your big meals and/or as snacks throughout the day to keep you energized.
2. Reach for Fruits and Veggies for Snack Options
Rather than chips and dip or a piece of cake, reach for an apple or carrot sticks snack options. Fruits and vegetables are nutrient dense foods that go a long way in giving you energy to tackle your day as a mom. Many fruits help with constipation (which happens to many mothers postpartum) due to higher fiber.
According to Medical News Today, a breastfeeding mother should consume 2 cups of fruit and 3 cups of vegetables per day. If you are combining breastfeeding and formula feeding, the recommended vegetable serving drops to 2.5 cups per day. Vegetables such as spinach, kale, and sweet potatoes have a high vitamin A content and potassium to energize you and make your baby healthy via breastfeeding.
3. Drink Enough Water
Breastfeeding mothers must stay hydrated throughout the day to nourish their little ones. Since breast milk is 90% water, experts recommend that breastfeeding moms drink 128 ounces of water per day. A good rule of thumb is drink an 8 ounce cup before a feeding and another after a feeding to keep up on replenishing supply. If your young baby has a feeding about 8 times per day while you are exclusively breastfeeding, then you can reach the 128 ounces of water per day goal easily with the proper planning.
4. Take a Multivitamin
Multivitamins provide you all the vitamins and nutrients you need for you and for your baby as you breastfeed. There are some days you just may not get all the necessary nutrients from your meals. Think of taking a multivitamin as a backup plan to be sure you and your baby are getting everything you both need nutritionally.
5. Limit Caffeine and Junk Foods
Breastfeeding moms should limit caffeinated coffee intake to 2-3 cups or less daily. The caffeine has been shown to cause babies to be restless at night if breastfeeding moms drink caffeine in high amounts.
Limit caffeinated soda intake as well. You can even opt for clear citrus sodas such as Sprite or 7Up that do not have caffeine in them. Sparkling water can even help you to get your bubbly drink fix without all the caffeine.
Enjoy junk food sparingly. Chips, cakes, and cookies are tempting to reach for after a fun, but challenging day with the little one. Try to treat yourself to these kinds of foods once or twice a week. Consuming too much empty calories will only drag you down and deplete you of the energy you need to fulfill your mommy responsibilities.
6. Remember to Get Some Sleep
Get some sleep? Ok, you must be looking at this article like it has 3 heads now. Yes, we understand sleep is challenging to get as a parent. Sleep when your tiny infant sleeps. If you have toddlers, try to get to bed within 1-2 hours after them so you are not tired when they wake you up early in the morning.
Sleep is important for replenishing your energy stored and your breast milk supply. Try not overwhelm yourself by stuffing so many tasks into one night to get done when your little one is asleep. Complete a small goal then get some rest. Your body and your little one will thank you later for it!