Diet While Breastfeeding: What To Eat? – Being Parents

Feeding while breastfeeding is of the utmost importance in keeping you and your baby healthy. It must, in fact, be compensated  with the vitamins and minerals that your body needs to function properly. We therefore offer you some recommendations for this stage of your life.

Many mothers worry about what to eat when breastfeeding. Others, however, want to lose pregnancy pounds as soon as possible, while remaining healthy.

If these doubts are present in your head, this article will bring you some very good news. You will discover the enormous amount of food that you are allowed to consume. Also, you will see how easy it will be to lose weight gradually by eating healthy.

Diet while breastfeeding: what to eat?

When a mother breastfeeds,  her body needs a lot of nutrients. These will allow him to maintain his health in optimal conditions. Indeed, a large part of its stock of vitamins goes to the baby.

From here we assume that the mother’s diet, rather than quantity, should be of quality. Of course, it happens that when a woman is breastfeeding, she has more appetite. However, by eating adequate and healthy food, she can be healthy. And, at the same time, she will be able to regain her previous weight.

To achieve this dual objective and feel satiated, the  experts agree that the mother should eat five portions of food per day. First, it helps maintain high energy levels. It also speeds up the metabolism. The result will therefore be a natural and balanced consumption of the stored kilos.

Now,  what are these foods that you can eat? Below, we will talk about each of them, the benefits they provide, and the recommended amounts for feeding while breastfeeding.

Fruits and vegetables

They represent the food group that must be present at all costs in the five food rations. The ideal would be to consume them fresh and seasonal. They can be in the form of salads or steamed vegetables. Of course, in the case of fruits that allow it, you can ingest the peel. This is because it will also add fiber to your diet.

Make sure you are eating enough vegetables and fruit. So you won’t need any supplements when it comes to your intake of folic acid and vitamins C, A, B1, B2, D, and E.

Dairy products

The consumption of dairy products comes second in the list of recommendations for nursing mothers. They should be present in three or four of the five daily rations.

When you consume dairy products, you are not only helping the baby’s bones to build. But you also provide him with vitamins B1, B2, A and D.  Important: preferably choose low-fat presentations.

Fish

Including fish in the diet while breastfeeding is ideal. Indeed, it  brings iodine to our body. In addition, passing to the baby, it stimulates his brain development.  Its consumption is therefore recommended three or four times a week.

The types of fish offered are so-called “blue” fish. For example, sardines, anchovies or mackerel. In addition to the contribution of iodine, they offer omega 3, which also promotes neurological development.

Lean meats and eggs

On the other hand, it is also recommended to consume lean meats. These  are all made up of muscle fibers without fat. Some examples of this type of meat are chicken and turkey breast, rabbit, and a few pieces of beef. Remember to consume them skinless and baked or grilled, for fat.

As for the egg, you can eat it three times a week. It is also a good source of protein.

The water

It is important that the mother consumes at least 2 liters of water per day. Indeed, 87% of breast milk is made up of water. Either way, the mother will need this liquid a lot. Oxytocin in the body, generated by breastfeeding, stimulates the feeling of dehydration. 

The good fats

We call good fats those that come from dried fruits, avocado, extra virgin olive oil or blue fish. On the other hand, it is necessary to suspend the consumption of fats which do not provide nutrients. For example, mayonnaise, palm oil or refined oils. In all cases, it would also be necessary to reduce the consumption of “good fats”.

You can already see that feeding while breastfeeding has several options. And the best part: They are part of almost all of the best healthy weight loss diets.

One final tip: remember that baked goods and fried foods only provide calories without nutrients. In addition, the  products containing excess dyes or chemicals, alcohol and coffee are prohibited when you are breastfeeding.