Saturday, January 28, 2012

Best Foods for Breastfeeding Mom

photo taken from flickr

As a new mother, one of the best things you can do for yourself and your baby is eating healthy foods. The new mother can regularly eat foods that boost energy. So that will give you the stamina it takes to be the best mother.

Eating nutrient-rich foods at regular intervals throughout the day to maximize energy as a new mother. And for nursing mothers, it is important to know that breast milk quality remained almost the same no matter what you choose to eat.

So if breast-feeding mothers are not getting the nutrients it needs from the daily diet, it will take deposits of nutrients in the body. So breastfeeding mothers should pay attention to balance daily food intake for nutritional support issued in the form of milk for the baby.

Here are 12 foods that are good for nursing mothers consumed as quoted from WebMD :

1. Salmon

Salmon, like other fatty fish, loaded with the type of fat called DHA. DHA is essential for the development of the nervous system of infants. All milk contains DHA, but the level of essential nutrients is higher in breast milk DHA is getting more than the daily diet mother.

DHA in salmon can also improve mood. The study shows that DHA plays a role in preventing postnatal depression. FDA guidelines say that nursing mothers should limit their consumption of fish low in mercury to 12 ounces per week. Salmon is considered to have low mercury levels when compared with other fish species.

2. Low fat dairy products

Dairy products are an important part of food for a healthy breastfeeding women. Besides providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If breastfeeding, milk is loaded with calcium can help the baby's bone development.

One way to do this is to include at least 3 cups of milk every day as part of the diet.

3.Beef without the fat

If you are looking for foods to boost energy as a new mother, then you should look for foods that are rich in iron, like lean beef. Iron deficiency can drain energy. Also, when breastfeeding, it is necessary to eat extra protein and vitamin B12. Lean beef is an excellent source for both these nutrients.

4. Nuts
Nuts, especially the dark like black beans and kidney beans, are good food for nursing mothers. Not only do these foods rich in iron, but they are also a source of quality vegetable protein.

5. Blue Berry
Nursing mothers should be sure to get two or more servings of fruit or juice every day. Blueberries are rich in antioxidants is an excellent choice to help meet the nutritional needs of lactating mothers.

This fruit contains vitamins and minerals and provide a healthy dose of carbohydrates to maintain energy levels remain high.

6. Brown rice
If trying to lose weight infant, the mother may be tempted to drastically reduce the consumption of carbohydrates. But losing weight too quickly can cause a little more and make breastfeeding mothers feel weak and lethargic.

It is better to incorporate healthy foods, like oats and brown rice in the diet to maintain energy levels. Brown rice also provides adequate calories the body to produce milk with the best quality.

7. Orange
Oranges are the best foods to boost energy for nursing mothers. Because nursing mothers need even more vitamin C than women pregnant. Oranges are good food for nursing mothers.

8. Eggs
Egg yolks are one of the few natural sources of vitamin D. Vitamin D is an essential nutrient for maintaining strong bones and help the baby's bone growth. In addition, eggs are also versatile to meet daily protein needs.

9. Bread wheat
Folic acid is essential for the development of infants in the early stages of pregnancy. Folic acid is an important nutrient in milk that is needed for good health for babies. Wheat bread and pasta are fortified with folate are very good for nursing mothers. Bread wheat also provides a healthy dose of fiber and iron.

10. Green leafy vegetables
Green leafy vegetables rich in vitamin A, so that the baby will also need to get it from milk. Green leafy vegetables are also a sumbe calcium, vitamin C, and iron. Green leafy vegetables also contain antioxidants and low in calories.

11. Cereal grain
One of the best foods to boost energy for new mothers in the morning is a healthy breakfast with cereal grain. Many cereals are available and are fortified with essential vitamins and nutrients to help meet daily needs.

12. Water
New mothers who are breastfeeding is at risk of dehydration. To maintain energy levels and milk production, make sure to get adequate fluid intake. However, avoid drinks that contain caffeine. Because caffeine can be contained in breast milk and may cause the baby to become irritable and have trouble sleeping.