Consuming the recommended food for breastfeeding mothers can help Busui meet the nutritional needs, both for the body itself and for the Little One. Let's see what foods are good for consumption during breastfeeding.
It is important for breastfeeding mothers to eat food for breastfeeding mothers to meet their energy and nutritional needs. This is because adequate nutritional intake will help maintain milk production which is important for the health and development of the baby.
Nutritional Adequacy Level Breastfeeding mothers
The nutritional needs of breastfeeding mothers are different from those of non-breastfeeding women. Here's an overview:
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In general, breastfeeding mothers need 500 more calories than non-breastfeeding women. However, the calorie needs of each breastfeeding mother can be different in number. This depends on many factors, such as daily activities, body metabolism, and the frequency of breastfeeding.
Instead of busy calculating the number of calories in too much detail, Busui is better off just relying on hunger. Busui can also try to eat various types of food in smaller portions but more often, so that nutrition and energy intake can enter regularly.
Vitamins and minerals
During breastfeeding, Busui needs to meet the needs of various vitamins and minerals more than usual. To get these nutritional intakes, make sure the foods that Busui consumes are varied and consist of balanced nutrition.
A variety of foods can also enrich the nutrition in breast milk, as well as familiarize the baby when it can be given complementary foods.
Cbody fluids
While breastfeeding, Busui's body will release the hormone oxytocin which will make Busui feel thirsty more often. Therefore, drink water whenever Busui feels thirsty. However, Busui can also consume other drinks, such as fruit juice or milk.
Fluid intake is important to keep Busui's body fit and avoid dehydration.
a row Food Breastfeeding mothers which Recommended
To meet the nutritional needs of Busui and your little one, the following foods can be ideal choices, including:
1. Whole wheat and brown rice
Breastfeeding mothers need adequate energy intake from food. This energy source can be obtained from carbohydrates found in rice, bread, potatoes, sweet potatoes, and whole wheat and brown rice which are rich in fiber.
Especially whole grains, not only contain carbohydrates and fiber, these foods are also rich in folate which is very good for nursing mothers and babies. Busui can mix whole wheat with brown rice to produce high quality breast milk.
2. Fish
Not only carbohydrates, breastfeeding mothers also need adequate protein intake. This nutrient intake is important to support milk production and tissue recovery after childbirth. To meet protein intake, Busui can eat fish, at least 2 servings a week.
Choose fish that are rich in DHA and omega-3s, such as salmon, tuna, or sardines. The reason is, the content of these nutrients is good for the development of the baby's nervous system and brain and helps reduce postpartum stress in the mother.
3. Eggs
The recommended food for breastfeeding mothers is eggs. Almost the same as fish, eggs are foods that are rich in protein, omega-3, and vitamin D. These three nutrients are useful for supporting baby's growth and development, especially for bone growth and brain development.
4. Fruits and vegetables
Fruits and vegetables are good sources of vitamins and minerals for the body of Busui and the Little One. Not only that, fruits and vegetables also contain fiber which is good for digestion, so Busui can avoid constipation.
However, before consuming them, make sure the fruits and vegetables are clean and free of pesticides, yes.
5. Sgut and processed products
Milk is a source of important nutrients, such as calcium, vitamin D, protein, fat, and B vitamins. Not only milk, various dairy products, such as yoghUrt and cheese, also contain important nutrients that are good for supporting the quality and production of breast milk and baby's growth and development.
6. Nuts
Nuts and seeds are also good foods to eat during breastfeeding. This is because these foods are rich in various important nutrients that are beneficial for Busui and Little One's health, such as protein, essential fatty acids, iron, calcium, zinc, fiber, B vitamins, vitamin E, and vitamin K.
In addition, nuts and seeds are also referred to as foods that can increase milk production.
Foods and Drinks that Breastfeeding Mothers Should Avoid
In addition to knowing what foods are recommended for breastfeeding mothers, Busui must also pay attention to some foods and drinks that have the potential to interfere with the health of Busui and the Little One.
Here are some types of foods and drinks that breastfeeding mothers should avoid:
fish that contains a lot mercury
Although rich in protein, some types of fish also contain a lot of mercury. If consumed in excess, substances that are classified as heavy metals can endanger health and damage the nerves and organs of Busui and the Little One.
Some types of fish that contain high levels of mercury include shark, mackerel, tuna, swordfish, and snapper. Therefore, to be safer, Busui is recommended to eat no more than 2 servings of fish per week.
Caffeine
Excessive caffeine consumption is also not recommended during breastfeeding. To be on the safe side, Busui is recommended to limit caffeine intake to no more than 300 mg of caffeine or the equivalent of 2-3 cups of coffee a day.
The reason is, the high content of caffeine in breast milk can interfere with the baby's digestive system and make it difficult to sleep. In addition to coffee, caffeine is also contained in tea, energy drinks, and chocolate.
Alcohol drink
When Busui consumes drinks that contain alcohol, these substances will be absorbed into the breast milk and can be drunk by the Little One. This of course is not good for the health of the baby. Therefore, during breastfeeding, Busui should avoid consuming alcohol.
In addition to food and drink, the thing that also needs to be avoided is the habit of smoking. Smoking around the baby can increase his risk for several diseases, such as asthma, pneumonia, bronchitis, and ear infections. In addition, smoking can also reduce the quantity of breast milk produced.
After knowing what foods for breastfeeding mothers are recommended and which should be avoided, Busui is expected to be wiser in determining the daily food and drink menu.
If Busui still has questions regarding the consumption of foods that are recommended for breastfeeding mothers, don't hesitate to ask your doctor.