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When you’re breastfeeding, your baby relies on what you eat for nourishment. Your body produces breast milk from what you eat but, according to Parents, you don’t necessarily need to eat specific things to produce nutrient-rich breast milk. However, your body still needs a nutrient-rich diet in order to sustain itself and your baby.
Below are some foods that you should include in your diet for adequate nourishment.
1. Vegetables and fruits including kales, spinach, cabbage, broccoli, tomatoes, garlic
2. Milk, yoghurt and other dairy products
3. Meat, poultry, fish and eggs
4. Beans
5. Nuts and seeds e.g. chia seeds, almonds, walnuts
Essential nutrients
Certain nutrients are transferred from your body into breastmilk. Thus, you need to have them in sufficient amounts so that your baby is well nourished and that you have sufficient stocks.
Nutrients such as Vitamins A, B1, B2, B6, B12, D, choline, selenium and Iodine can be found in the food you eat. If you lack these nutrients in your diet, they will be reduced in the breastmilk.
Other nutrients like zinc, copper, calcium, iron and folate, if in low supply will be taken from your body and supplied to your baby via breastmilk, leaving your body’s reserves depleted.
As such, ensure that you eat a diet rich in the foods stated above to ensure that you have all the nutrients you need for you and your baby. If your diet is lacking, ask your doctor to recommend some supplements.
Important factors to consider
Avoid skipping meals. If you find that your schedule makes it difficult for you to sit down say for breakfast, have simpler options available such as instant oats, yoghurt and fruit, on hand so that you can eat quickly.
Keep snacks on hand. When you’re breastfeeding, you’re bound to get hungry faster. Having healthy snacks such as popcorn, nuts, bananas, yoghurt, on hand can help sate those hunger pangs while ensuring that you’re not binging on junk food. Premade smoothie ingredients will also come in handy when you need to whip up a smoothie.
Have an eating schedule. In line with not skipping meals, ensure that you set aside time in your day to sit down to eat. This is best when the baby is breastfeeding or asleep so that you can eat in peace.
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