A
University of Granada study recently reported that a shocking 94% of new
breastfeeding mamas are not following a proper diet plan. According to this study, most mamas are lacking their
recommended daily intake of fat, iron and vitamins A and E, while overdoing it on their protein intake.
Are you following the best breastfeeding diet? You should be. While breastfeeding, what you consume, your baby also consumes. Not only that, but just like when you were preggers, if you don't eat enough nutrients, your baby will grab the best from you, leaving your own health compromised. When you are breastfeeding, you have a higher need for some vitamins and minerals. By carefully planning your meals and snacks you and your baby can get the best nutrition possible. First you should consult about breastfeeding nutrition with your health care provider. Then get your own
MyPyramid Plan for Moms. Your personalized plan will show you the foods and amounts that are right for you.
General tips: If you were already following a smart and
nutritious pregnancy diet plan, that's a good place to start. Continue with that diet plan. Most exclusively breastfeeding mamas need about 200-300 calories over a non-breastfeeding mama, and over their
pre-pregnancy diet, which is about what your calorie intake should have been during the last months of pregnancy. Keep in mind calories add up fast. Basically you need about two extra snacks a day - which should fulfill your calorie requirements. One excellent snack is a
smoothie. See some
power foods for breastfeeding mamas. Stay away from bad calories from sweets and other unhealthy foods. Bad calories include stuff like added sugars and solid fats in foods like soft drinks, desserts, fried foods, cheese, whole milk and fatty meats. Drink up. While breastfeeding your fluid needs go up. Drink plenty of water or low-calorie juice and milk.
Got Mom? offers the following tips...
- Seek out lean sources of protein such as meat, fish, chicken, milk, eggs, beans, and peas.
- Increase your calcium intake.
- Rebuild your iron stores with iron rich foods like red meat, green leafy veggies, whole grain, and legumes.
- Vegetarian diet plans can work. Just make sure you eat a variety of foods and adequate calories, including: legumes, eggs, milk, cheese and yogurt, whole grain breads and cereals and fresh fruit and vegetables.
- Occasional alcohol intake while breastfeeding can be acceptable. But alcohol intake should be not exceed 8 ounces of wine, 2 ounces of spirits, or 2 regular-sized beers in a 24-hour period.
If you don't have money for healthy food you can
get help.
