The World Health Organisation WHO recommends six months of exclusive breastfeeding for babies and thereafter continuing breastfeeding on demand till the child reaches two years of age. Breast feeding is the most valuable gift which you can give to your newborn. It is the healthiest natural food for your baby and undoubtedly plays a very important role in his/her life. Breast milk contains all the nutrients which babies need for their growth and to stay healthy for a longer period of time.
Many new moms wonder how breastfeeding will affect their diet. Here are a few tips:
Eat a well-balanced diet for your health
You need a lot of energy and stamina to meet the physical demands of caring for a new baby. Eating small meals with healthy snacks in between – the way you may have done during pregnancy – is a good way to keep your hunger in check and your energy level high.
Don’t count calories
Breastfeeding and dieting do not go together. Most breastfeeding women need about 500 calories extra every day. Instead of counting calories, follow your hunger as a guide to how much you need to eat.
Include a variety of healthy foods
Complex carbs like wholegrains, cereals and fresh fruits and vegetables not only provide more nutrition than processed starches and sugars, they provide longer-lasting energy. And choosing from all food groups is important so you can get the vitamins you and your baby need over time.
Choose good fats
When it comes to fat, think mono- and polyunsaturated fats. Sources of these “healthy fats” include canola oil, olive oil, and fatty fish as well as avocados, olives, nuts, and seeds. Limit saturated fats and avoid trans fats, both of which are considered unhealthy.
Say No to alcohol
Hold off on drinking alcohol while you’re breastfeeding. Alcohol does enter your breast milk, and having as little as one drink may affect your milk letdown reflex.
When you’re breastfeeding, your body needs plenty of fluids. Keep sipping on water and other healthy liquids throughout the day. If your urine is clear or light yellow, it’s a good sign that you’re well hydrated. Limit your caffeine intake as it dehydrates you and may also accumulate in your baby’s system.
A new mother may have various concerns about breastfeeding. Let’s look at some common issues:
Although most moms are able to provide their babies with all the milk they need, sometimes babies don’t get enough. The mother may be facing some breastfeeding issues and if it is not addressed soon the baby can suffer from severe dehydration. Seek your paediatricians help immediately in such cases or consult a lactation consultant. Consult experts at our centre for Mother and Child for any help needed for Breastfeeding. Please find below link as below: