Pregnancy : Breastfeeding Diet

We all know that diet is an integral part of our daily lives. During pregnancy a healthy diet was essential and continues to be so during breastfeeding. Whatever the mother eats is supplied to her milk, which then gets ingested into the baby's body. Hence we understand the importance of a breastfeeding diet.

A breastfeeding woman produces 23 to 27 ounces of milk everyday, which contains 330 milligrams of calcium per quart. Added to this, a nursing mom requires additional 500 calories for enough energy for lactation and supply of calories to make enough milk. How much milk a woman is producing largely depends on her diet. Healthy diet not only makes the nursing mom strong and healthy in her postnatal period but also supplies essential nutrients to the baby. Therefore a good diet is as important for you as it is for the infant.

Apart from extra calories, a nursing mom needs extra protein to produce breast milk, extra calcium, and more fluids than her normal intake. It is important that you drink plenty of water, preferably 10-12 glasses of water daily. This would keep the body hydrated. During pregnancy and breastfeeding, a woman tends to be thirstier. But do not drink too much water; it can reduce milk production. One piece of advice would be to drink a glass of water or fresh fruit juice before breastfeeding the baby. Make sure that you are drinking filtered water to avoid any water borne infections. When out it is recommended that you carry your own bottle of filtered water or get some mineral water. Avoid plain water, especially when outdoors.

Your daily calorie intake should be 2,500 calories. If you are planning to breastfeed for more than three months increase your calorie intake to 2,800 calories a day. That doesn't mean that you start eating unhealthy foods. Restrict yourself to eating more proteins.

It is advised that a nursing mom divide the intake of calories into five meals a day namely, breakfast, lunch, after-noon snack, dinner and evening. The production of breast milk is a continual process hence your intake of calories needs to be regular.

A breastfeeding diet should not include cow milk and its products. It can fussiness and gas in the baby. If a baby's body is developing gas you'll notice that the baby raises its legs up toward her body and cries with pain after breastfeeding. As the baby grows, you can include milk in your diet.

A nursing mom should take care that she is not eating foods that contain food additives and dyes, or any gas-producing foods such as cabbage, beans, etc. A breastfeeding diet should also not include eggs, citrus fruits, strawberries, nuts, tomatoes, shellfish, onion, garlic, etc.

During pregnancy your doctor must have advised you to abstain from alcohol. It goes true for breastfeeding as well. Spicy foods should also be avoided. They are detrimental to the baby's health.

Eating whole grains and cereals, plenty of fruits and vegetables, etc, is recommended. Certain women take antenatal supplements during their pregnancy. They need to check with their doctors for continuing the supplements. It is preferable that a woman should avoid taking antenatal supplements and replace them with healthy diet.

Focus on nutritious snacks like yogurt, sandwiches made with whole grain bread and leafy green vegetables. Fish like salmon, tuna, etc. are also healthy foods for breastfeeding diet.