Nutrition while breastfeeding: what to eat to stay healthy

Have you ever wondered what diet to follow while breastfeeding ?

Breastfeeding is a crucial period for both mother and baby. During this phase, the mother's nutrition plays a fundamental role in ensuring the well-being of both.

A balanced and nutritious diet can promote milk production and contribute to the health of the baby.

In this article, we will explore what to eat while breastfeeding to stay healthy and some practical tips for a healthy and balanced diet.

The importance of a balanced diet

Nutrition during breastfeeding is essential because breast milk is the main source of nutrition for the newborn. Therefore, what the mother eats can directly influence the quality of the milk.

A varied and balanced diet helps ensure that breast milk contains all the nutrients needed for your baby's growth and development.

Furthermore, good nutrition supports the mother's health , helping her to recover energy after giving birth and maintain a general level of well-being.

Good nutrition while breastfeeding: what are the essential nutrients?

A healthy and balanced diet during breastfeeding includes the integration of various types of essential nutrients . For this reason, we will now see what they are in detail:

• Proteins

Protein is essential for the growth and development of your baby. Excellent sources of protein include lean meat, chicken, fish, eggs, legumes, nuts, and seeds. These foods not only provide high-quality protein, but also a variety of other essential nutrients.

• Soccer

During breastfeeding, your need for calcium increases. Calcium is crucial for the development of your baby's bones and teeth. Dairy products such as milk, yogurt, and cheese are excellent sources of calcium, as are green leafy vegetables, almonds, and tofu.

• Iron

Iron is needed to prevent anemia, a common condition in breastfeeding mothers. Sources of iron include lean red meat, chicken, fish, legumes, spinach, and whole grains.

Pairing these foods with sources of vitamin C , such as citrus fruits and peppers, can improve iron absorption.

• Omega-3 fatty acids

Omega-3 fatty acids, especially DHA , are important for the development of the brain and eyes of the newborn. Fatty fish such as salmon , mackerel and sardines are excellent sources of Omega-3.

For vegetarian or vegan mothers, flaxseed oil and algae can provide good amounts of DHA.

• Vitamins

Vitamins are essential for the health of both mother and baby. Vitamin D , for example, supports calcium absorption and can be obtained through sun exposure and fortified foods.

Vitamin B12 is crucial for nerve function and red blood cell formation and is found primarily in animal foods. Vegetarian or vegan mothers may need a vitamin B12 supplement.

Foods to Include in Your Diet: What Are They?

Rich in vitamins, minerals and antioxidants, fruits and vegetables should make up a significant part of a breastfeeding mother's diet. Both fruits and vegetables are also a good source of fiber, which helps maintain healthy digestion.

Whole grains like oats, quinoa, brown rice, and whole wheat bread provide complex carbohydrates that provide sustained energy. They are also high in fiber and nutrients like iron, magnesium, and B vitamins.

In addition to animal proteins, plant proteins such as lentils, beans, chickpeas, and tofu are also excellent for breastfeeding. These foods are high in fiber and provide essential nutrients without saturated fat.

Avocados, nuts, seeds, and olive oil are sources of healthy fats that support milk production and overall health. These fats provide essential fatty acids and can help maintain energy levels.

Practical tips for a healthy diet

Drinking plenty of water is essential when breastfeeding. Milk production can increase thirst, so it is important to drink regularly to stay well hydrated . Other fluids such as herbal teas, natural fruit juices, and milk can also help with hydration.

Eating regular meals and snacks can help maintain energy and milk production. Also, avoiding long periods without eating can prevent energy drops and fatigue.

While breastfeeding, it is important to avoid drastic or restrictive diets that may limit the intake of essential nutrients. Eating a variety of nutritious foods is key to the health of both mother and baby.

Last but not least, before starting a healthy and balanced diet on your own, it is always advisable to undertake a personalized nutritional program , such as Holifya , and carried out by a competent figure.

Conclusions

Nutrition during breastfeeding is a critical component to ensuring the health and well-being of mother and baby. Including a variety of healthy foods and maintaining good hydration are important steps to staying healthy while breastfeeding.

By remembering the principles mentioned in the article, mothers can ensure that they are providing the best possible nutrition to their babies, while promoting their health and well-being.