Breastfeeding is a nutritionally demanding times for a new mom. If you are breastfeeding, you needs enough nutrients daily to maintain a healthy body and to support your baby's growing needs. Your food should include good quantity of calories because breastfeeding burns more calories and you can feel fatigue. It is very important to have a balanced diet plan during your breastfeeding days.
Eat variety of fruits and vegetables which have different nutritions like vitamin A, vitamin C, calcium, potassium and antioxidants. Fruits contains water are also important as you need it more. Studies suggests that a breastfeeding woman need to eat 3 cups of vegetables and 2 cups of fruits to fulfill daily dose of nutrients.
Best 5 Fruits To Eat While Breastfeeding.
ORANGES
During breastfeeding, you need more vitamin C and oranges are the best source of vitamin C. Vitamin C plays an important role for your baby health. It is required for healthy bones and teeth.
For breast feeding moms, vitamin C boosts tissue repairing and growth. Vitamins C helps your body to absorb iron from food. New mom should eat at least 2 small size oranges or a glass of orange juice daily.
GREEN PAPAYA
Green papaya or unripe papaya is a great source of galactogogue which helps induce lactation (enhancing milk production). It is considered to be a super food to increase breast milk.
Intake of green papaya may boosts the production of Oxytocin hormones in your body. Oxytocin hormones is responsible to regulate the production of breasts milk.
It also contains low calorie and make your stomach full hence helps in weight loss. Add papaya in your diet while breastfeeding and provide nutritions to your baby.
STRAWBERRIES
Strawberries are good source of vitamin A, C, potassium and magnesium. It provides essential nutrients and water to breastfeeding women.
High water content makes you hydrated all the time. If mother is hydrated and healthy so her baby is healthy.
If you are not properly hydrated then you may feel fatigue sometime and impacted your health. Eat water rich strawberries to remain hydrated.
If your have allergy from strawberries, try to avoid it to keep your baby safe.
BANANAS
Bananas are rich source of potassium and it is very important for breastfeeding mom. Potassium is uses to maintain your fluid and electrolyte balance. One medium size banana has approximately 500 mg potassium.You need more energy during breastfeeding and banana provides more energy than others.
SAPODILLA (CHEEKU)
While breastfeeding, more calorie burned by mother therefore extra energy is required. Sapodilla can fulfill your requirement of extra calorie as it is a high calorie fruit.Out of 100 gm of serving, Sapodilla contains 83 gm of calories.
Sapodilla also has a good quantity of dietary fiber. It makes you feel full and prevent constipation.
Best 5 Vegetables To Eat While Breastfeeding.
PEPPER (CAPSICUM)
Peppers are rich in water. It contains 93.9 percent of water therefore good to hydrate a breastfeeding mom.Pepper are an excellent source of vitamin A, C, potassium and fiber with less calorie.
TOMATOES
Tomato is another water rich veg which contains 94 percent water.Studies suggests that eating tomato may help to slow down the growth of prostate cancer.
Intake of tomato or tomato products, increases the concentration of lycopene (pigments in the vegetable) in breast milk. Studies suggest that consumption of tomato sauce increases milk lycopene concentrations more effectively than consumption of fresh tomatoes.
If you found any abnormality or allergy on your baby, stop eating tomato products.
SWEET POTATO
Sweet potato is rich in calories and keeps you full in your breastfeeding days. It is also contains, vitamin A, C, and calcium.It is recommended to eat one medium sized sweet potato to fulfill your daily vitamin A requirement.
CARROTS
Carrots are another very good source of vitamin A and contains calorie of around 41 gm out of 100 gm serving.Carrots are considered a galactagogue, or a food that increased milk flow. It is found that carrots contain phytoestrogens, beta-carotene and Vitamin A, which can provide extra energy needed by breastfeeding mom.
SPINACH
Spinach is a great veg which provide folic acid and iron to a breastfeeding mom. It is nutrition rich and helps to maintain a healthy body.Don't eat uncooked or raw spinach if you are breastfeeding. Proper cooked spinach helps to absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin (vitamin B), calcium, iron and beta-carotene.
Your eating habits are important while breastfeeding. Your baby gets what you eat. Breastfeeding can make you out of energy and you may feel low. It is important to get enough energy and fluid while breastfeeding. Protein and whole grain foods are necessary but fruits and vegetables are the important source of energy and nutritions. Include fruits and vegetables in your daily diet for your and your baby's good health .
