During pregnancy, many women eat a bizarre mix of foods, just because of storing additional nutrition for the upcoming child inside their womb, so that he can grow strong and healthy. But, do you know eating healthy is much more important for mothers after childbirth, when she starts breastfeeding her baby in the first month?
Experts confirm that eating healthy and nutritious is even more vital after childbirth than it was during the pregnancy phase for any mother. During the early stages of childbirth, the baby is dependent on her mother’s milk for all her nutritional requirements. He first month is the phase when the baby is out from her mother’s womb and needs all possible strength, health, and care to nurture. And, the quality of a mother’s milk is dependent on what she eats – meaning her diet.
Breastfeeding is considered as the best option for from birth until they are at least six months of age. It is the mother’s milk that provides the baby with all the necessary nutrients and fluid they need to develop and grow properly. It is the breast milk that contains several antibodies that fight infections and diseases. It prevents the baby from allergies and also eases the little ones form constipation and tummy upsets.
It is, therefore, very important for new mothers to consume a healthy and appropriate diet to produce quality milk for the baby and also herself stay fit, healthy and active to take care of her baby and herself.
So, what should constitute the diet of a newborn?
New and breastfeeding mothers should eat a lot of food that provides them with quality proteins, iron, and calcium. They should intake a high quantity of water and especially water. Water aids in milk production. Below are some foods that should be given special attention to:
5 portions of fruits and vegetables a day
Fruits and vegetables are the best sources of minerals and vitamins the body requires at this stage. Vitamins and minerals are produced in trace quantities in the body and most of it is acquired from the foods we eat. Consuming 5 portions of fruits and vegetables a day will ensure that the body of a mother gets all that it requires.
Citrus fruits:
Oranges are believed to be the best for lactating mothers. The mother and the baby need an abundance of vitamin C to ward off infections and it is in plenty in oranges. It is always difficult for a mother of a newborn to get enough rest and sleep for the first couple of months. Vitamin C helps saving you from stress and sickness due to the lack of sleep.
Leafy greens:
These greens are another component that is high in iron, calcium, fiber, and anti-oxidants. Broccoli, kale, cabbage, and spinach are the much-needed greens that you will need as a nursing mother. Moreover, it also helps you take care of your postnatal weight.
Lean meats, fatty fishes and eggs:
Fatty fishes, especially salmon are the only fish available that is the lowest mercury contents. It has all the needed for the development of a strong nervous system of a baby. The other foods – lean meats and eggs are good sources of iron and protein. All this food keeps you high in energy and fits after all day long hectic schedule with your baby.
Brown rice:
Post-pregnancy weight is something that might bother you after childbirth, but, it does not mean that you need to cut on all the carbs from your diet. Brown rice contains fibers and quality carbs to provide you with all the calories you need for yourself and your baby to suffice the energy needs.
Fluids:
Fluids are very important at this stage and particularly water, milk and fruit juices. Milk and other dairy products aids with a healthy dose of calcium and protein, water keep you hydrated and the aids in the production of mother’s milk and fresh fruit juices provide with the valuable nutrients and are easily absorbable.
Are there any foods that need to be avoided at this phase?
There isn’t any hard and fast rule that needs to be avoided during the first month of breastfeeding phase, yet as a nursing mother, it is your responsibility o say no to certain foods and drinks that might be harmful to you and your baby’s health.
High acidic and spicy foods: foods like spices and acidic is better if avoided for a nursing mother. These foods might interfere with the taste of the baby as your milk is entirely dependent on what you eat. These foods can cause changes in your milk and further disrupt your baby’s system. Babies might suffer from stomach aches and even diarrhea.
Caffeinated and alcoholic beverages: coffee or other caffeinated beverages should be consumed in moderation only or else it could affect the mother’s milk and the bay might have difficulties sleeping. And as alcoholic beverages are concerned, it should be strictly avoided or else it would reach the mother’s milk and harm the baby.
Some healthy tips and lifestyle changes:
A lot of changes with a new baby at home and mom’ s at their early stages of motherhood have all the responsibility of her newborn’s health and development. There are a whole lot of changes that happen in a mother’s lifestyle and some needs adherence like:
Sleep well: The more you get to sleep or rest the more you are refreshed and the more you will be able to give time to your baby. We know that with new babies it is difficult to get good sleep at night. Manage it whenever the baby is sleeping. Adjust your sleep accordingly.
Eat well, eat in time: Good and nourishing food is not the only solution, you also need to ensure that you need to have your meals in time.
Make sure you exercise: A little is also instrumental in keeping you in shape; your metabolism working fine and you are active and agile at all times. You don’t need a gym to stay active and exercise. You can do a little workout or even stroll in the garden or terrace with the baby.
Avoid stress: Stress of any kind is dangerous for you and the health of your baby at this stage. Practice meditation and yoga whenever you get some free time.
Reach our for supplements: There are certain essential nutrients like vitamin D, vitamin B12 and iron that either the body doesn’t produce on its own or you don’t get enough through food sources. Talk to your doctor and take supplements of these essential nutrients.
The more you stay informed about the types of foods to eat and avoid during the first month of your baby’s birth, the fewer concerns you will have. By making simple changes by the way you eat and live can bring about great happiness and health for your child.