Frequently, new mothers wonder how their usual diet may affect breastfeeding. The truth is that, most likely, you do need to make any major change. Nevertheless, let’s review the best breastfeeding diet plan ideas in case you find them useful:
- A balanced diet is a must. A low-calorie diet is not a good idea when you are nursing. If you intake less calories than needed, your milk production will suffer. Therefore, have a good amount of fruits, vegetables, and snacks every day. Have smoothies and fruit with yogurt when you feel hungry. And divide your meals into small portions throughout the day.
- Don’t try to lose weight quickly. Yes, most moms want to shed kilos after they give birth. However, that doesn’t mean that you should starve or follow a strict diet. Plan to lose the extra weight during a 6-month period. While breastfeeding, you need lots of nutrients. And with all the running around with your baby, you will surely shed some weight naturally!
- Pick proteins, calcium and the good fats – These breastfeeding diet tips will work wonders for you. Good fats include canola oil, fatty fish like salmon, olive oil, nuts, seeds, avocados, and olives. Limit your intake of fatty meats, whole milk, vegetable oil, and fried items. Other than this, focus on having a good amount of protein and calcium in your diet: almonds, spinach, broccoli, sweet potatoes, blueberries, blackberries, soy, etc.
- Take a vitamin supplement. You may continue taking prenatal vitamin supplements when you are breastfeeding, especially the first month after giving birth. Your doctor will probably suggest you take supplements to enhance your body’s metabolism and to keep your immune system strong.
- Stay hydrated. Drink, at least, 8 cups of water per day. Staying hydrated when nursing is a must. In addition to plain water, you could mix in some flavors like mint leaves, ginger, cucumber or lemon with honey.
- Work out and de-stress. Go out for a stroll or exercise at home. If you feel like it, add in some meditation and yoga to help you relax. It is challenging to take care of a baby the first months after birth. Try to make some time for yourself and de-stress!