There is nothing truer than the saying: you are what you eat — and that is especially true when it comes to breast milk. At the beginning of a feeding, breast milk is rich in protein, and towards the end, it becomes rich in fat. The taste of breast milk can even vary depending on what the mother eats. A mother produces about ¾ of a liter of milk per day, so she needs to drink plenty of fluids.
A breastfeeding mother must eat well — not only to stay healthy but also to have enough energy to produce breast milk. If she ate well during pregnancy, now during breastfeeding her diet should be even better, because producing breast milk demands more nutrients than pregnancy itself.
If the mother does not eat well, the quality of her breast milk will still be good, but the one who suffers will be the mother — she may become chronically malnourished. Another problem is that poor nutrition may reduce her milk supply.
• Avoid eating foods that are filling but not nourishing. During breastfeeding, it is recommended to consume 2600 healthy calories daily (compared to 2000 normally and 2300 during pregnancy).
• Even if you want to get your figure back, do not follow a strict diet. A healthy diet should be supervised by your doctor and can be followed if you gained too much weight during pregnancy.
• Your diet should provide you with enough energy. It is advisable to have 5 meals a day.
• You should eat foods rich in Vitamin A, B-complex vitamins, iodine, omega-3, selenium, calcium, and iron. If necessary, take a vitamin supplement. Your diet should include fish, seafood, leafy green vegetables, meats, liver, and legumes.
• You may use sweeteners, as long as it’s in moderate amounts.
• Avoid drinking beverages that contain caffeine.
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