How to Get Healthy When Breastfeeding?
Breastfeeding is one of those activities that will help improve a mother’s bond to their child. But, there are certain things that you need to do in order for you to produce milk as optimally as possible.
In this article, I will talk about how to get healthy when breastfeeding. If breastfeeding is hard for you, especially if your baby bites your nipples way too hard, then you can opt for a breast pump instead and put them in a baby milk bottle.
Eat More than You Should
There are certain calorie limits that people usually follow on a daily basis. For instance, women might want to keep their calorie intake just on or below 2000 calories per day and that is understandable to help them maintain a relatively healthy weight.
But, when you are breastfeeding, it really helps that you try to increase your calorie intake a little bit more than usual. For instance, if you are taking in 2000 calories, increase it to 2500 or even 3000 calories per day.
Now, if you do increase your calorie intake, make sure that these calories come from healthy food sources, including chicken, fish, green leafy vegetables, citrus fruits, among many others.
Meal Frequency is Vital
If you are used to eating just three meals a day, you may have to bump it up to 5. By this, I mean that you still eat the three major meals of the day (breakfast, lunch, and dinner), but you may want to include two snack times in between as well.
Now, what constitutes healthy snacks? Here are some options:
- Grains are important and should be included in your diet. You either have a choice of whole grain bread (a slice or two), 30 grams of cold cereal, or some cooked cereal if you want
- As for fruits and vegetables, you may want to include them in a variety of different colors. Ideally, you want something that is easy to prepare such as blueberries, carrots, broccoli, peach, etc. Although you can eat frozen fruits, I highly recommend that you opt for fresher ones instead
- Your body will need some calcium and to help you get your daily calcium needs, you can drink either a cup of milk, ¾ cup of yogurt, or even a small serving of cottage cheese
- If you have some leftover meat, you can also eat that as well, provided that you do not eat too much that you get full for your next meal.
Hydration is Key
I cannot stress this enough, water is essential for breastfeeding mothers! Even if you do not feel that thirsty, you should drink water every 30 minutes or so. This will allow you to be hydrated while your body does its very best to produce milk for your baby. Ideally, you want to consume two liters of water per day.
Limit Caffeine Intake
You might have an inclination to drink coffee or tea every day, but if you are breastfeeding, you may have to limit your intake as both of them contain caffeine. Caffeine can actually slip into your breastmilk and that is not something that you want to happen. That is because the presence of caffeine in your baby’s milk may lead to irritability or trouble sleeping.
You may have to consult your doctor about the recommended dose.