The motherhood process is a phenomenon that starts with pregnancy, continues with birth, and continues until our children reach a certain age and can meet their own needs. This process, which continues with genetic bonds, extends to eternity with the bond of love.
However, every good thing has a culprit. This difficult process starts with the diagnosis of pregnancy and continues as birth and baby care. Another process that requires attention and attention as much as pregnancy is the postpartum period. Especially for the healthy development of the baby, the period after birth is very important. In this process, the mother should be fed in a correct and healthy way, and her baby should be fed with breast milk.
If you are a breastfeeding mother, you should consume foods that will protect your baby's growth and health. However, a diet in which you can adjust the amount and dose of food and beverages well will be beneficial for your health, baby health and breast milk.
Breast milk is very important for infant health, however, breastfeeding situations can be confusing at times. What to eat? How much should you eat? What should be avoided? How to diet? Can diet affect the baby? If you have such questions in mind, follow the important nutrition tips;
The important thing in breastfeeding is to first understand the basics of nutrition.
Do Breastfeeding Moms Need Extra Calories?
Yes, a little more food than normal may be required for milk formation. An additional 400 to 500 calories to your daily calorie intake can meet your energy needs.
Choosing healthy foods such as peanut butter, banana or apple, yogurt and a slice of whole grain bread makes it easier for you to take in extra calories.
What Should Breastfeeding Mothers Eat?
To help increase milk production, focus on making healthy choices in your diet. Breastfeeding mother nutrition; should include protein-rich foods such as lean meat, eggs, milk, beans, lentils and seafood. Choose from a variety of whole grains, fruits and vegetables. Wash fruits and vegetables with plenty of water to reduce the risk of pesticide residue.
Some foods can help you increase breast milk . Read our article named ' Foods to Increase Breast Milk '.
Eating different foods can change the flavor of breast milk during breastfeeding. This helps your baby get used to different food flavors and taste different flavors.
Keep in touch with your doctor to make sure you and your baby are getting all the vitamins you need.
How Much Fluid Should Be Taken While Breastfeeding?
Drink plenty of water whenever you are thirsty. If the urine looks dark yellow, try to drink more water. If you are breast-feeding your baby, fluid intake should be much higher. Consumption of milk and yogurt along with water will be a healthy diet for you during this period.
However, be careful with juices and sugary drinks. Too much sugar, especially artificial sugars, can cause you to gain weight. It also delays getting rid of the weight gained during pregnancy. Too much caffeine can be harmful. Limit yourself to caffeinated drinks, 1 or 2 glasses a day. Caffeine in breast milk can make the baby restless or affect your baby's sleep.
About Vegetarian Diet and Breastfeeding;
If you want to have a vegetarian diet, then choosing the nutrients you need becomes much more important; You should choose foods rich in iron, protein and calcium.
Iron resources; It is found in lentils, fortified cereals, whole grain products, peas, dark green leafy vegetables and dried fruits.
To help your body absorb iron, eat citrus foods high in vitamin C, iron-rich foods.
Protein sources; Instead of soy products and meat, you can substitute legumes, lentils, nuts, seeds, whole grains, eggs and dairy products, or a plant-focused diet.
Among the sources of calcium ; dairy products and dark green vegetables. Other options are calcium-enriched juices, cereals, soy milk, soy yogurt, etc.
supplements; Breastfeeding mother should take vitamins. Your doctor will likely recommend B-12 as a daily vitamin supplement. Vitamin B-12 is found almost exclusively in animal products, so getting enough B-12 in vegetarian diets is difficult. Vitamin B-12 is very important for the baby's brain development.
Vitamin D; If you do not eat enough vitamin D foods and have limited exposure to the sun, you may need vitamin D supplements, which are found in cow's milk and some grains. Your baby needs calcium, phosphorus and vitamin D. Vitamin D deficiency in your baby; can cause rickets (bone diseases), softening and weakening of the bones.
What Shouldn't Breastfeeding Mothers Eat? Which Foods Should Be Avoided?
Breastfeeding mothers need to be much more careful about certain foods and drinks. E.g:
Alcohol; Alcohol is a very dangerous substance for baby's health. If you drink, avoid breastfeeding your baby until alcohol is completely eliminated from breast milk.
Caffeine; K afeinl drinks per day, 2 or 3 cups (16 to 24 ounces) Avoid drinking more.
Fish; It can be a great source of marine protein and omega-3 fatty acids. However, most seafood contains substances that are harmful to infant health and breast milk, such as mercury. Excessive exposure to mercury through breast milk can pose a risk to the baby's developing nervous system.
Especially high levels of mercury are found in fish including swordfish, king mackerel and tilefish. Therefore, avoid such fish during lactation.
Can diet cause an allergic reaction in my baby?
While dieting, certain foods or drinks can make your baby irritable or cause an allergic reaction in your baby. If your baby becomes fussy, fussy, or develops a rash, diarrhea or congestion, consult your doctor immediately.
If you think and suspect that diet foods are affecting your baby, if there is a difference in your baby's behavior, avoid diet foods or drinks for up to a week to see changes. Avoid foods such as cow's milk, peanuts, soy, wheat, eggs or corn.
Keep a food diary to identify connections between diet and your baby's behavior. List everything, including food and drinks, along with notes about how your baby reacts to what food. Add foods that do not have a harmful effect on your baby back to your diet list. But to be much healthier, get help from your doctor as well.
While breastfeeding, you don't actually need a special diet program, remember that. Just focus on making healthy choices in your diet. Thus, you and your baby will reap the rewards.. 🙂
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