Creating Waves of Awareness
Nursing mother spends about 500 kcal to produce milk. Caloric intake should be increased by 500kcal. If the mother plans to nurse baby for more than 3 months, the caloric intake should be increased by 800kcal. Of course as the needs to produce milk is reduced, the caloric intake requirements are reduced. A nursing mother loses 240mg of Calcium per day, that should be made up.
After delivery, most women have an increased appetite and thirst. It is important to eat nourishing foods and drink enough liquids to support your health and your body’s production of breast milk. A well-balanced diet contains:
3. Milk and other dairy products
4. Cereals , Paneer
5. Protein foods (such as meats, poultry, eggs, beans and peanut butter)
6. Nuts and seeds.
9. Herbs and Spices
Most women need about 500 extra calories per day to establish and maintain an adequate milk supply. Caloric needs may vary depending on your activity level, weight gain and desired weight. Weight loss should be slow and gradual.
Most women need about 8 to 10 glasses of fluids per day while breastfeeding. Juice, water, soup or milk can provide the liquid you need. You should drink enough fluids to satisfy your thirst and produce pale, odorless urine or ease constipation.If you have concentrated urine, strong-smelling urine and constipation, you may not be drinking enough fluids.
Almost everything a breastfeeding mother eats or drinks will come through in her breastmilk. Foods that are good for you will be good for your baby too. It is rare to have to eliminate foods from your diet. Although some babies may become fussy or cry when a mother eats certain foods, there may be other reasons for your baby’s fussiness.
Substances you may want to eliminate or cut down on while breastfeeding:
1.Coffee, tea and cola beverages containing caffeine may cause your baby to be jittery and restless.
2.Alcohol in your blood quickly passes into your breast milk. Too much alcohol in your blood will have the same effect on your baby as it does on you. It can also slow the let-down or release of your breast milk to your baby. Discuss concerns with your health care provider.
3.Smoking is not recommended while breastfeeding. Nicotine is passed through to the breast milk and may be consumed by your baby.
4.Illegal drugs, including marijuana, will pass through breastmilk and are harmful to babies.
5. Avoid excess of sugar intake.
Many medications are passed into breast milk, but usually in such small amounts that the baby is not affected. To be safe, check with your doctor before taking any medication. Always remind doctors , that you are breastfeeding.
Needs for Vitamin A, C, Magnesium, and Zinc are also increased.
DHA (Docosahexaenoic acid is an Omega 3 fatty acid)
DHA is needed for the continued brain and vision development of the baby. The amount of DHA present in the breast milk depends on the amount of DHA available in the mother. Nursing mother should have about 250 mg DHA per day.
Nursing mother should avoid allergenic foods if one of the parents suffers from food allergies, asthma, or eczema. Common allergenic foods are: milk and dairy products, egg, fish, peanuts, and soy.
I request fellow members to contribute in this regard, this will help so many mothers. If you have any traditional local recipes which are helpful for nursing mother please do share. Lets make it big.
One of the reader ( Anand ) of this blog of FB suggested the following:
One of the most important supplement for the mother would be Cod Liver oil. It provides DHA and Vitamins D and A. Both very important for the growing child.
Another very important vitamin is K2, which you get from Ghee. Since it is difficult to get this vitamin for vegetarians, it is important to eat a lot of greens, as the K1 from greens has a K2 sparing effect.
K2 is a very important for calcium metabolism, and is required for structural development of the baby
A query about DHA Sources was there on FB regarding this blog :
Sources of DHA : The best sources of DHA are: seafood, algae, and especially coldwater fish. Omega-3 fatty acids are nature's antifreeze. In general, the colder the water, the higher the omega 3 content in the fish
oil. Popular sources of DHA are: salmon, sardines, and tuna. Eggs and organ meats have a small
amount of DHA in them, but the healthiest source of dietary DHA is seafood.
Ok got it. Thank for clarification