With all the important nutrients for a child’s growth, breast milk is the ideal and safest food for your baby.
According to WHO,
Breastfeeding is one of the most effective ways to ensure child health and survival”. It is ideal to feed the baby for a minimum of 12 months and more, depending on the need. Containing proteins, vitamins, iron, calcium, fats etc, breast milk helps in better and faster development of the child and meets all the nutritional requirements for the baby.
There has always been an array of methods to ensure the right amount of nutrition is given to the baby for growth and development. It is said that the body burns around 300-500 calories during the period of breastfeeding, thus new mothers are asked to follow a simple diet, exercise well and keep themselves hydrated. This simple formula can help a new mother to function well in terms of her mental and physical health, deal with post-pregnancy and help in nourishing the infant.
Here are 5 simple tips for new mothers:
Right intake of proteins: A balanced diet with the right intake of protein is a must! Foods rich in protein like meat, poultry, eggs, cheese, tofu, yoghurt and beans are essential for a mother to provide the right amount of nourishment to the baby. Two out of three meals should ideally be rich in protein and carbohydrates to keep the mother full and feed the baby sufficiently.
Calcium, iron and vitamins: The baby is said to consume 16-24 ounces of milk per day, allowing them to get enough calcium, vitamin D and fat. Fatigue is prevalent in all new mothers during the feeding period. Foods rich in iron content are added to the diet to avoid these complications. These needs are met with leafy vegetables, breakfast cereals, dark meat, etc.
Breastfeeding women should get 1,000 mg of calcium a day. Calcium and vitamins help build strong bones, teeth and also helps healthy functioning of the circulatory, muscular, and nervous systems. Vitamins are a must for the well-being of both a mother and the baby. It can be consumed as supplements or naturally.
Water intake: ‘Drink a glass of water every time your baby drinks milk’. An average person must drink 8 glasses of water in a day. A breastfeeding mother is expected to drink 14-16 glasses of water, it can be substituted with other liquids that are high in nutrition. Breast milk consists of 90% water and new mothers must make sure to be hydrated adequately.
Exercise well: It is important to rest after delivery. This rest can help in the lactation process. With medical guidance, you can start exercising gradually. Exercising during the feeding period helps improve your mood, reduction of post pregnancy weight gain, boosts immunity and relaxes the body. Adequate exercising is ideal and important to listen to your body. Exertion is not advised. It is also important to consume an additional 300-500 calories per day while breastfeeding to keep up the energy.
Avoid caffeine and alcohol: Not drinking Alcohol is the safest option for breastfeeding mothers. Limit caffeine consumption as much as possible.
In conclusion, it is important to give the body a variety of food and liquids that enhances the immune system. With so many different resources available online, it can be difficult to make the right decision. Consult a nutritionist or opt for organic packaged products that are exclusively made keeping in mind the nutritional needs of lactating mothers.
KSP Team
Mansi Zaveri
