It’s no surprise that a breastfeeding mom should have a healthy well balanced diet. Good nutrition is key in producing a healthy mom and baby. But we have the 12 super foods that nursing mothers should be sure to incorporate (PS these are great foods for non-nurisng moms as well)
1. Salmon - like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby’s nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets.
2. Low-Fat Dairy Products - Yogurt, milk and cheese are all great choices. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you’re breastfeeding, your milk is loaded with calcium to help your baby’s bones develop, so it’s important for you to eat enough calcium to meet your own needs.
3. Lean Beef – Boost your energy as a new mom with iron-rich foods like lean beef. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby. Nursing moms need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both of these nutrients. If you don’t eat meat, be sure that you get enough B-12, iron and protein from things like beans, leafy greens and eggs.
4. Legumes - Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. They’re a budget-friendly source of high quality, non-animal protein.
5. Blueberries - Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Antioxidant-rich blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals and will give you a healthy dose of carbohydrates to keep your energy levels high.
6. Brown Rice - You might be tempted to drastically cut back on carbohydrates to help lose the baby weight. Don’t. Losing weight too quickly may cause you to produce less milk and leave you feeling lethargic and sluggish. Incorporate healthy, whole-grain carbs like brown rice in your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to produce the best quality milk for your baby.
7. Oranges - Portable and nutritious, oranges are a great food to boost energy for new moms. Oranges and other citrus fruits are excellent breastfeeding foods since nursing moms need more vitamin C than pregnant women. Can’t find time to sit down to a snack? Sip on some orange juice as you go about your day — you’ll get the vitamin C benefit and can even opt for calcium-fortified varieties to get even more benefit from your beverage.
8. Eggs - Eggs are a versatile way to meet your daily protein needs. Scramble a couple of eggs for breakfast, toss a hard-boiled egg or two on your lunchtime salad, or have an omelet and salad for dinner. Opt for DHA-fortified eggs to increase the level of this essential fatty acid in your milk.
9. Whole-wheat bread - Folic acid is crucial to your baby’s development in the early stages of pregnancy. But its importance doesn’t end there. Folic acid is an important nutrient in your breast milk that your baby needs for good health, and it’s crucial you eat enough for your own well-being too. Enriched whole-grain breads and pastas are fortified with this vital nutrient and also give you a healthy dose of fiber and iron.
10. Leafy Greens - Leafy green veggies like spinach, Swiss chard, and broccoli are filled with vitamin A, good for both you and your baby. The benefits don’t stop there. They’re a good non-dairy source of dietary calcium and contain vitamin C and iron. Green veggies are also filled with heart-healthy antioxidants, are low in calories, and are tasty to boot.
11. Whole Grain Cereal - After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Whip up a healthy hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.
12. Water - Breastfeeding moms are especially at risk for energy-draining dehydration. To keep your energy levels and milk production up, make sure you stay well hydrated. You can vary your options and meet some of your fluid requirements by drinking juice and milk, but be careful when it comes to caffeinated drinks like coffee or tea. Keep your intake to no more than 2-3 cups a day or switch to decaffeinated varieties. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.
To read the full article visit: http://www.webmd.com/parenting/baby/breastfeeding-9/breast-feeding-diet
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