Pregnancy, childbirth and breast-feeding are among the basics of any woman’s life. They are natural stages in which many changes occur in a woman’s body. And these are cases where you should be careful about your food, my dear, And because we care about you and your health, We have devoted today’s article to feeding tips for a breastfeeding mother, And to talk about their diet, what you should eat and what you should avoid, So stay with us.

Breastfeeding and weight loss:

Some women tend to lose weight quickly after giving birth. But as we all know, Losing weight takes time. And it’s important, honey, to be gentle with your body during this transition. During this period of transition and breastfeeding, hormonal changes occur, Calorie requirements for making breast milk increase. You may have a greater appetite during this period.

Here, we must note, my dear, that reducing the calories consumed excessively, especially during the first months of breastfeeding, leads to a reduction in milk production and the energy levels that you need most at this stage.

Fortunately, breastfeeding alone has been shown to aid weight loss. Especially when it lasts for 6 months or more, However, it should be noted that losing weight while breastfeeding does not happen to everyone!

Weight loss during lactation (about 0.5 kg per week) should not affect milk supply or milk formula. All breastfeeding women, regardless of their weight, should consume adequate calories.

And in general, my dear, Remember, postpartum weight loss is a marathon, not a sprint. It took months to gain weight to have a healthy pregnancy for you and your baby. It may take months to lose it. And there is nothing wrong with that, my dear, because this is the year of life.

The best ways to promote healthy weight loss is a combination of eating a nutritious diet, adding exercise to your daily routine, And get enough sleep.

Here is a list of the foods you should eat and the foods you should avoid:

Foods allowed for breastfeeding women:

And here, my dear, You should pay attention to eating foods that increase milk production. and the most important:

• Protein:

It is the main component that helps to produce milk. Where protein is found in lean meat, eggs, poultry, beans, lentils, seafood, beans, legumes, and nuts.

• Fruits and vegetables:

They are important and essential elements. You can eat it fresh, canned, or dried. But be careful not to add too much salt and sugar.

• carbohydrates:

Where starchy foods are an important source of energy and some vitamins and fiber, And you have a varied menu that includes bread, potatoes, rice and pasta. here, We advise you to choose whole grains. instead of refined carbohydrates, Because it is more beneficial for you and your health.

• Dairy products:

Dairy products include milk, cheese, and yogurt. It contains calcium and other essential nutrients.

• Drink plenty of water:

When the process of lactation and milk secretion begins, levels of the hormone oxytocin increase, causing the milk to start flowing, It also stimulates thirst and helps you remember to drink water frequently to stay hydrated.

It is important, my dear, to note that your water needs will vary depending on factors such as activity levels and diet, There is no one-size-fits-all rule when it comes to the amount of fluids you need while breastfeeding.

But as a general rule, You should always drink when you feel thirsty. If you feel very tired, faint, or as if your milk production is declining, This may be an indication to drink more water.

Foods prohibited for breastfeeding women:

And now, my dear, Here are some foods and drinks that are very important to avoid in order to maintain good health and beneficial lactation:

1. Alcohol:

It is very important to avoid consuming alcohol while breastfeeding. Because alcohol is excreted in breast milk, Consequently, the infant will be affected by it and cause many problems.

2. Caffeine:

It is also excreted in breast milk. Causing insomnia and anxiety for your dear infant, Therefore, you should avoid drinking more than 2 to 3 cups of caffeinated drinks per day, including coffee and tea.

3. Some types of fish:

Yes, my dear, We mentioned earlier that fish is an important food for nursing mothers. But not all types are good. Some types of fish contain large amounts of mercury. It is harmful to your baby’s neurological development. Examples of these fish are: Swordfish, mackerel and tilefish.

4. Cow’s milk:

Cow’s milk can cause an allergy in your baby. If your child is allergic to cow’s milk, It is important to exclude all dairy products from your diet.

5. Fast food:

They are full of unhealthy fats that are harmful to you and your baby. It will inevitably cause inconvenience and a feeling of digestive discomfort.

6. Juices and sugary drinks:

Too much sugar can contribute to weight gain. Or it could sabotage your efforts to lose weight while breastfeeding.

Effect of food on the flavor of breast milk:

You may be wondering, my dear, if your diet affects the flavor of breast milk. So it will affect your baby. the answer is yes, Eating a variety of foods while breastfeeding will change the flavor of breast milk. exposing your child to different tastes, This will help him accept solid foods more easily when you start feeding him.

To make sure you and your baby get all the vitamins you need, Specialists may recommend continuing to take a daily multivitamin and mineral supplement until you wean your baby.

There is a common misconception that foods that cause gas, such as cauliflower and cabbage, will also cause gas in your baby. Since gas-causing compounds do not pass into breast milk, Thus, your baby is not affected by it.

at the end, We wish you and your dear baby health and safety. Always pay attention to what you eat and drink during the breastfeeding period. Because it has a multiplying effect on your health and the health of your baby, And always consult specialists in the event of any misfortune or confusion.

Written by: Marah Mohamad

Sources:

mayoclinic

nhs
healthline