If you are pregnant, considering breastfeeding, or already breastfeeding your baby, are you also thinking about your diet? Nutrition after pregnancy is very important because what you eat determines the quality of the breast milk you will be feeding your baby. That is why doctors recommend staying hydrated and adding an additional 500 calories per day. Those additional calories should include certain foods that are considered breastfeeding superfoods.
Superfoods are foods that are nutritional powerhouses, low in calories and high in nutrients and antioxidants. Examples of breastfeeding superfoods include yogurt, salmon, barley, broccoli, olive oil, and berries. Try to consume a few portions of these foods daily. You can try using olive oil instead of butter, or enjoy berries and yogurt as a snack. Be sure to check labels when purchasing yogurt to avoid preservatives and sugar additives.
Experts recommend the following breastfeeding superfoods while nursing:
- Fruits and vegetables that are yellow and orange, such as oranges, yellow peppers, squash, peaches, and melons
- Deep green leafy vegetables, such as kale
- White vegetables, such as cauliflower
- Complex carbohydrates, including whole wheat bread, rye bread, and brown rice
In addition to breastfeeding superfoods, calcium and iron are very important for the health of nursing mothers. They are also crucial for the baby’s well-being and healthy development and growth. New mothers should ingest 1,300 milligrams of calcium per day. The best sources of calcium include low fat yogurt and hard cheeses. Nondairy sources of calcium include broccoli, salmon, kale, sesame seeds and calcium.
How would your rate your breastfeeding diet?