Posted on July 8, 2008 in Pregnancy Diet
After pregnancy breastfeeding is an important phase in a mother’s life. Though it must be told to you that there is no special breastfeeding diet but some dietary changes can enhance the quantity and the quality of your milk. As an infant your child totally depends on your milk for its nutrient requirement.
You need to be extra careful regarding your diet during the breastfeeding phase. There are few dos and don’ts regarding your breastfeeding diet you need to keep in mind. Some of them are listed below:
- The main focus of your breastfeeding diet should be on your Vitamin intake. You can easily manage your vitamin intake by a proper and well balanced diet. Try to include fresh and organic vegetables and fruits in your diet. Make sure that you eat a portion of vegetables and fruits daily.
- To enhance your Vitamin A and C intake try to include broccoli in your diet. Broccoli is considered to be one of the best sources of Vitamin A and C.
- In case its winter’s then sun light is the best source for Vitamin D. Make sure that you take sun-bath daily in winters. In summers you can get sufficient amount of Vitamin D through your diet. Try to include dairy products, oily fish and margarine in your diet.
- Minerals also play a vital role during your breastfeeding phase. Hence make sure that you get at least RDA of minerals such as Calcium, Iron, Zinc, Selenium, etc.
- For calcium include milk and milk products in your breastfeeding diet. Other dietary sources for calcium are almonds, tofu, dried figs, spinach, white bread, sardines and calcium enriched soy milk.
- To get sufficient amount of zinc through diet you need to consume lentils, whole meal bread, cashew nuts, red meat, baked potato, sardines, prawns and various varieties of fish.
- It is advisable to avoid alcohol during the breastfeeding phase. The main reason for avoiding alcohol is that though in low concentration but your milk will contain alcohol. Even such lower concentration of alcohol is harmful for your child.
- It is even advisable to avoid caffeinated products like tea and coffee. Like alcohol, caffeine is not good for the health of your child.
- Though mentioned above that you should include fish in your breastfeeding diet but make sure that you limit it to 340g/week. This will ensure reduced mercury exposure.
- It is observed that breastfeeding mothers generally take sweeteners like saccharin. It is better to switch to sucralose (calorie free sugar) rather than taking saccharin as it will have long-term harmful effect.
- It is advisable to avoid processed food especially those contains preservatives. Preservatives might show negative effect in future.
- To protect your child from peanut allergy it is better to avoid peanuts from your breastfeeding diet. Eating peanuts during breastfeeding increases the chances of developing peanut allergy in your child.
As mentioned above there is no special breastfeeding diet but there are few dietary precautions you need to take. Make sure that you eat a well balanced and nutritious diet while you breastfeed your child. It is advisable to consult your dietician and gynecologist before following any diet plan.
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