nutrition food for mom
Health,  Tips for Mom

Nutrition Tips For Mom

Breast-feeding nutrition can be confusing. How much are you going to eat? What are you going to avoid? How could your diet have an effect on your child? If you’re breastfeeding, you’re giving your baby nutrients that will help your child’s development and health. However, you might have concerns about what foods beat anxiety, what foods, drink are better for you—and how your diet could affect your breast milk and your infant.

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What Foods Should I Eat While Breast-feeding?

Focus on making healthier decisions to help fuel milk production. Opt for protein-rich foods such as lean beef, eggs, dairy products, grains, lentils, and low mercury seafood. Choose a variety of whole grains as well as fruit and vegetables.
Consuming a variety of foods when breastfeeding can improve the taste of your breast milk. This will expose your baby to different tastes, which might help him or her more easily accept solid foods down the road.

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To make sure that you and your baby get all the vitamins you need, your health care professional can consider continuing to take a daily multivitamin and mineral supplement until you wean your baby.

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You would need to consume a little more—about 330 to 400 calories a day—to give you energy and nutrients to produce milk.
To get these extra calories, opt for nutrient-rich choices, such as a slice of whole-grain bread with a tablespoon of peanut butter

Tips To Make Sure Moms Get Proper Nutrition.

  1. Don’t diet. Keep away from fad diets and calorie counts, and concentrate more on eating enough nutritious stuff and restricting garbage. You ought to get a lot of calories, so most of those calories can come from whole foods.
    – Keep up with nutritious eating. When the cabinets and refrigerators are full of nutritious ingredients, you’re more likely to eat the way you’re meant to eat.
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Focus on nutrient-rich foods, such as:

  • whole grains
  • lean meats and proteins
  • fresh fruits and vegetables (the darker the color, the more nutrients it likely has)
  • low-fat dairy (unless your doctor recommends full-fat dairy for you)
  • nuts and beans and other legumes

2.Watch your portions.

3. Choose healthy snacks, such as whole, fresh fruit, nuts, fresh vegetables, cottage cheese and whole grain crackers.

4. Plan ahead and cook in bulk to save yourself time. This can help you avoid convenience foods.

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5. Go to the grocery store with a list of healthy choices and stick to it. And don’t shop when you’re hungry if you can avoid it.

6. Read labels, and avoid processed foods with more than five easily identifiable ingredients.

7. Drink plenty of water.

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Nutrition For Breastfeeding Mothers

Breastfeeding mothers or women who inject breast milk often question if there are specific dietary requirements at this period. In the majority of cases, the conclusion is no.

Nutrition for breastfeeding mothers should consist of a well-balanced diet and sufficient liquids. While it may be one of your concerns to shed those extra pounds acquired during pregnancy, stringent weight-loss plans are not recommended, particularly during the first few months of breastfeeding.

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There are no special diets a breastfeeding mother must eat, but the following suggestions may help you focus on your eating patterns while breastfeeding:

1. Get adequate fluids

Drink plenty of liquids. Many mothers note they’re more thirsty when they’re breastfeeding. Drink lots of drinks, such as juice, water, and milk, to quench your thirst. Liquids can be of any form, but restrict the ingestion to any form containing caffeine.

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You don’t have to push fluids beyond your hunger, so it’s a smart idea to drink water any time you feel thirsty. Grab something to drink when you’re breast-feeding, or hold a bottle of liquid by your preferred breastfeeding spot.

2. Choose a variety of foods, and take in enough calories

Your own appetite is generally the best guide to how much you can consume. In general, during the first few months of breastfeeding, mothers are more hungry and you can not neglect feelings of hunger when providing milk for your infant. Take a one-handed snack to eat when you’re breast-feeding, or keep the snacks wrapped near your preferred breast-feeding spot.

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Eat a range of foods to get the calories, vitamins, and nutrients you need to stay balanced.

Experts recommend that you eat at least 2,000 calories per day while breast-feeding, with an optimum caloric intake of 500 calories above what was recommended for you before you became pregnant (for total calories between 2,300 and 2,700). For reference, a peanut butter sandwich and a glass of milk contain about 500 calories.

Foods from the following food categories offer the most nutritional value:

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  • meats
  • beans
  • vegetables (especially leafy green vegetables)
  • fruits or 100 percent fruit juice (not fruit drinks)
  • bread, cereals, and grains
  • milk, cheese, and eggs

3. Other nutrition considerations for breastfeeding mothers

Spicy or “gassy” foods.

Spicy or gas-producing foods are common in diets of many cultures, and most babies are not bothered by these kinds of foods. A few babies grow gas or appear colicky while their mothers consume those foods.

However, there is no single food or food category that causes difficulties for all infants. Unless you notice that your baby reacts within six hours every time you eat a certain food, there is no need to avoid any particular foods.

Vegetarian diets.

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Vegetarian or partially vegetarian diets have been the mainstay in many cultures for decades, and vegetarian breast milk is generally as nutritionally sufficient as most mothers. When you’re breastfeeding, you’ll want to make sure that your diet contains full proteins, so you can eat a wide range of foods.

Many vegetarians, including some Lacto-ovo vegetarians (who consume eggs and dairy products), may need additional vitamin D, iron, and calcium during their breastfeeding time.

Women who eat vegan or macrobiotic diets can produce milk that is deficient in vitamin B12. These mothers also need vitamin B12 supplements so that their breast milk absorbs enough.

Coffee, tea or sodas.

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Drinking caffeine drinks will make your baby jittery or irritable and make it hard to sleep, particularly if you drink so much caffeine or drink it really fast. Drink mostly caffeine-free drinks during breast-feeding. If you cannot give up your caffeine, limit your consumption to around two 8-ounce servings a day.


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It is safest to stop drinking alcoholic drinks while breastfeeding or pumping milk. Alcohol reaches the source of milk and can influence your infant. If you drink alcoholic drinks when breast-feeding, you can need to inject and discard the milk.

Smoking/tobacco use.

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It is safest to stop smoke while breastfeeding or nursing. Nicotine and its by-products go into milk, and smoking can cause a baby to have faster heartbeat, restlessness, vomiting, or diarrhea.

In addition to its potential impact on the infant, the use of tobacco can interfere with milk let-down and can decrease the amount of milk you produce.


Good nutrition is vital for everyone, and it is especially important for new moms who are healing from pregnancy, labour and childbirth and are working hard to keep their families safe and happy. 

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