Use the following tips to help plan your diet .. breastfeeding superfoods
When it comes to breastfeeding, your baby will get everything compulsory for congruous magnification from your breast milk.
What you victual matters and breastfeeding superfoods should be your go-to. Good pabulum will avail increase your milk supply, give you more energy and avail you take off baby weight.
What to eat:
Eating apricots can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium. Fresh is better than canned.
An excellent source of protein, salmon is rich in vitamin B12 and omega-3 fatty acids. It is also one of only a few sources that has natural vitamin D, and many women have vitamin D deficiencies. B12 and omega-3 are thought to help ward off postpartum depression. Salmon is great for breastfeeding moms because it contains large amounts of DHA, a type of fat important for the development of a baby’s nervous system. Wild-caught, farm-raised or canned salmon is good for you. Both salmon and sardines can increase breast milk production.
Breastfeeding moms have more need for the mineral zinc. Choose grass-fed beef when you can because it has more omega-3 fatty acids and doesn’t have added antibiotics and hormones.
Eggs are rich in protein, choline, lutein, vitamins B12 and D, riboflavin and folate. They are a quick, easy meal or snack.
Leafy greens are rich in vitamins A, C, E and K as well as fiber, antioxidants and minerals including calcium. Plus — drum roll — they are so low in calories you can eat them all day long and not have to worry about how many calories you have consumed.
Just one medium sweet potato meets the daily recommendation of vitamin A for breast-feeding moms. Vitamin A is important for vision, bone growth, immune function and cell specialization. Your baby is dependent on your dietary intake to get the vitamin A required for growth and development. That’s another advantage of breast-feeding. Breast-fed babies are very rarely found to be deficient in vitamin A. Sweet potatoes are an excellent source of potassium too.
As great sources of protein, iron and fiber, legumes and beans belong in your diet. They also have lots of minerals and phytochemicals — naturally, non-nutrient chemicals a plant produces. According to the American Institute for Cancer Research, studies on phytochemicals have shown they can stimulate the immune system, block bad substances we eat, drink and breathe from becoming carcinogens (cancer causing), reduce the kind of inflammation that makes cancer growth more likely.
(Breastfeeding moms should have 1,000 mg of calcium daily.)
Nuts and seeds contain protein, fiber, vitamins, minerals, antioxidants and healthy monounsaturated and polyunsaturated fats.
On the seeds side, try sesame seeds. They also are packed with calcium as well as fiber, iron, magnesium, phosphorus, copper and manganese. Toast and sprinkle them over a salad or veggies.
WHOLE GRAINS
Breads
Rice
Pasta
Oatmeal
Brown rice, whole-wheat pasta and oatmeal are all complex carbohydrates
We’ve told you that calcium is important. Get some of the required 1,000 mg a day from low-fat or Greek yogurt. It’s also a good source of protein. There are so many flavors available that you are sure to find ones you like. Add fruit or granola for an even yummier yogurt. (Caution: If your baby has been diagnosed with milk protein intolerance, dairy products like yogurt should not be part of your diet.)
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