After delivery, many women tend to try to restrict their food intake to lose the baby weight. However, your body still needs calories to make milk. If you are exclusively breastfeeding for the first six months, then you will need higher calories to produce enough nutritious milk for the baby.
Overall, a lactating mother will need around 200 calories more than a pregnant woman. A pregnant woman is advised to consume about 300 to 400 calories more than a regular woman. For a breastfeeding woman, the requirement becomes 500 to 600 calories more.
If you put on a significant amount of weight during your pregnancy, some of it will be used to produce milk if you limit your calorie intake. However, if you have lost all your baby weight, you need to consume more calories.
Keep reading to know the micro and macronutrients that should be included in a diet for breastfeeding mothers.
There are many ways to get the additional calories needed for breastfeeding nutrition. The best way to approach a diet for lactating mothers is by focussing on including nutritious foods that ensure an ample supply of protein, calcium, iron, and other nutrients.
The good news is that many of the calcium, protein and iron sources are the same. For example, if you consume enough meat or chicken in a day, you can meet your protein and iron requirements. In addition to the above, you must ensure that you consume a wide variety of fruits and vegetables. Aim to include at least three servings of vegetables and two to three servings of fruits in the diet for breastfeeding moms.
While you may have followed a strict diet plan during pregnancy, the same does not apply when breastfeeding. Breastfeeding mothers can consume all foods. That said, it is advisable to limit the consumption of the following.
Maintaining a healthy and balanced diet can do wonders for your body and your baby. Handling a baby and maintaining a healthy diet can seem complicated and, thus, many lactating women fail to get enough nutrition.
A nutrition supplement for pregnant women such as Prohance Mom is an excellent way to ensure that you get all the essential nutrients and meet protein requirements during pregnancy. Prohance Mom is a specially formulated protein powder for pregnant women that can ensure complete nutrition. It includes iron, calcium, zinc, DHA, folic acid, and various other micronutrients in addition to protein.
Your focus during this time should be including healthy foods to increase breast milk in your diet. Food items like peanut butter, yogurt, lean meats, eggs, lentils, and a variety of fruits and vegetables are excellent choices to ensure you are getting complete nutrition to support the development of your little one. However, if you are not able to get all the nutrition from your diet, consider taking a health supplement for lactating mothers like Prohance Mom.
To prevent dehydration, it is important for a breastfeeding mother to drink plenty of fluids. As a general rule of thumb, you are advised to follow your body’s natural cues, i.e., drink when you are thirsty and when the colour of your urine darkens to amber yellow instead of pale yellow. It is also recommended that you consume a glass of hydrating beverage or water every time you breastfeed your baby.
Yes, it is possible for a vegetarian to get all their nutrition from their meals. However, breastfeeding mothers who are vegetarians may not be able to get all the nutrition they need from their regular diet with relative ease. Thus, increasing the frequency and variety of foods you consume helps in getting you essential nutrients. Here are some things to consider as a vegetarian breastfeeding mother:
Your body naturally produces enough breast milk according to your child’s requirements. If you are concerned about how to increase your milk supply, consult your obstetrician and gynaecologist.
There are some myths about lactation foods and water intake, such as drinking less water and reducing the consumption of water-rich fruits and vegetables can reduce the mother’s waist size. Some people also believe that consuming plenty of water can increase the amount of breast milk production. However, all these are false.
It is important for you to pay close attention to your diet and ensure your nutritional needs are met. We understand that it can be difficult to raise a child and manage your diet even if you have support. Thus, we suggest you consider Prohance Mom, a specially curated health supplement for pregnant and lactating mothers for a healthy milk supply to support your health and your baby’s development.
Disclaimer: This blog/publication/editorial/article is meant for awareness/educational purposes and does not constitute or imply an endorsement, sponsorship, or recommendation of any products. Please consult your doctor/healthcare practitioner before starting any diet, medication, or exercise.
