Breastfeeding is an important time for baby's growth and development.until anutritional supportneed more attention. There are several types of healthy foods for breastfeeding mothers that are can be consumed to meet the nutritional needs of the baby.
Generally, breastfeeding mothers need more nutritional intake, up to 500 calories, to ensure adequate milk products. However, not all breastfeeding mothers need additional calories. This depends on your pre-pregnancy weight, weight gain during pregnancy and how active your mother is.
During breastfeeding, mothers are also advised to consume more vitamins, minerals, protein, and complex carbohydrates. In addition to supporting the production and quality of breast milk, mothers need balanced nutrition to avoid getting sick during breastfeeding. In addition, breastfeeding mothers also need to limit foods and drinks that can reduce the quality of breast milk, such as processed foods, caffeine, and alcohol.
Various Healthy Foods for Breastfeeding Mothers
Choose healthy foods with a balanced nutritional pattern, and avoid losing excessive weight while breastfeeding. Here are some types of healthy foods for breastfeeding mothers that are high in nutrition:
- EggAs a source of protein, eggs are an easy choice for breastfeeding mothers. If you want to add essential fatty acids to breast milk (ASI), then choose DHA fortified eggs. You can eat boiled or scrambled eggs for breakfast.
- Salmon
Salmon is a source of DHA for the development of the baby's nervous system. The level of DHA in breast milk depends on the type of food consumed by breastfeeding mothers. In addition, DHA in salmon is also able to prevent postpartum depression. However, limit the consumption of salmon to 12 ounces per week, to reduce the baby's risk of exposure to mercury.
- Brown riceBrown rice contains more fiber and nutrients, so it can maintain a feeling of fullness longer. This type of rice will also not make blood sugar levels rise drastically after consuming it, when compared to white rice.
- Green vegetableGreen vegetables, such as spinach and broccoli, are low in calories and rich in vitamin A, which is good for babies and nursing mothers. In addition, green vegetables, such as Moringa leaves are also rich in calcium, vitamin C, iron and antioxidants that help maintain heart health.
- Milk
Breast milk with high calcium content will help the baby's bone development. Milk is a good source of calcium. In addition, milk also contains vitamin D, protein, and vitamin B. Three cups of milk per day will meet the needs of nursing mothers. If you don't like milk, try eating yogurt, which is also rich in calcium and protein.
- Dates
Dates are one of the sweet snacks that are rich in calcium, which can encourage milk production. The fiber content is also very good for breastfeeding mothers. In addition to dates, breastfeeding mothers can also consume almonds as a source of calcium.
- OrangeCitrus fruits are very suitable to increase the energy of nursing mothers because they have a high vitamin C content. Calcium fortified orange juice can be a nutritious drink choice for breastfeeding mothers.
The various food choices above can be beneficial for breastfeeding mothers. In addition, information on various types of healthy foods for breastfeeding mothers can be obtained through consultation with a doctor or nutritionist.