If you are breastfeeding you need some kind of diet that will make your body to produce enough baby milk. Below are recommended foods.
As a breastfeeding mother, your body is working to feed the two of you. You need to feed more to maintain a steady supply of breast milk and keep healthy. In fact, research says that you will need 500 more calories to cater for your increased energy needs.
How will you supplement that?
Take Three Meals a day
Well, you will need the normal three balanced meals per day with additional snacks in between. These meals should contain half portion of vegetables, a quarter of carbohydrates and protein respectively. The three meals should supplement your daily caloric requirements.
Traditional or local green vegetables are the most recommended. Vegetables will include spinach, broccoli, kales or any other green leafy vegetables. Traditional vegetables in Kenya include Managu, Murenda, Saga, Terere e.t.c (the traditional ones are the best).
Foods rich in carbohydrates comprise of dairy meals, Grain, Legumes. They form part of an essential health diet for a breastfeeding mother.
For protein you can eat lean meat products and eggs. These will give you the much needed energy and boost milk production.
Omega three fatty acids
Apart from the daily meals, you will need to supplement your diet with nutrients that may not be available to you every day. You will need omega three fatty acids for your baby’s brain and eye sight.
Vitamin A is very essential nutrient for your baby’s immunity and growth. You will get them from foods such as fish, cod liver oil and eggs.
However, care should be taken during breastfeeding as there are products that could be harmful to the baby. Alcohol, for example, should be restricted.
Allergens such as peanuts too should be restricted. As useful as it is, vitamin A in excess could be dangerous hence portion control is key.
Don’t forget to stay hydrated, water drives all your metabolic processes and keeps both of you strong and healthy.