Ask Mira : Eating Right to Live Happy & Healthy
Studies have proven that babies who were breastfed have a higher IQ when they grew older, show a better performance at school and are more sociable.
Breastfeeding benefits both the mom and the baby, and increases the bond between both of them. Breast milk is very rich in nutrients and antibodies that protect the baby. It is more easily digested by the baby than milk formula, and has just the right amount of fat, sugar, water, and protein to help your baby continue to grow.
Many new moms wonder if diet can affect breastfeeding or can make them produce less milk. You do not have to make major changes to what you eat or drink if you follow a normal healthy diet. Nevertheless, there are a few considerations to follow.
Keep in mind: If your diet is too low in calories or relies on only one food group, then this will affect the quality and quantity of your milk.
Calories: The exact amount depends on your weight, your workout level, your metabolism and how frequently you are breastfeeding. Remember, breastfeeding increases your calorie needs, usually moms who are breastfeeding need 2,000 calories per day.
Increase your water consumption by half a liter a day. Nursing women tend to get thirsty especially during feeding sessions because part of their water consumption goes directly to milk production.
Eat five meals a day, with two snacks in between and focus on healthy cooking, high fiber food choices, and plenty of vegetables and fruits.
Keep in mind that everything you eat will go directly to your milk.
So avoid any food that can cause bloating problems for your baby such as cauliflower, raw carrots, couscous, broccoli, capsicums, cabbage, beans, lentils and spices (you need to see the effects of these food on your baby).
Avoid nicotine, caffeine, alcoholic beverages and artificial sweeteners, including diet sodas. Those will decrease breast milk production.
DON ‘T FORGET: Good Nutrition for you means good nutrition for your baby!
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