[et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”1_2″][et_pb_image admin_label=”Image” src=”http://babymama.ph/wpstore/wp-content/uploads/2015/12/recommended-diet-for-breastfeeding-moms.jpg” show_in_lightbox=”off” url_new_window=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][et_pb_column type=”1_2″][et_pb_text admin_label=”Recommended Diet for Breastfeeding Moms” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

Recommended Diet for Breastfeeding Moms

[/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” text_font_size=”16″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”] Breastfeeding is one important decision a mother will make in her lifetime. A wise mom knows that she is actually giving her newborn the best possible way to start maneuvering through life. Breastfed babies are not prone to diseases and infections like diarrhea, pneumonia, viral infections, diabetes, asthma, some cancers, obesity, sudden infant death syndrome or SIDS, eczema and colitis. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” text_font_size=”16″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”] Mommy must take it a personal responsibility to stuff her body with foods rich in nutrients that would aid in the growth of her newborn. Knowing fully well that her baby’s only source of food comes from her internal stores, she must altogether avoid those that only excite the palate but are harmful to the baby. Instead, she must focus on how to increase breast milk that her little one needs. [/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]

Here is a healthy diet guide to ensure optimum health for both mom and her baby:

DHA-Rich Foods

DHA or Docosahexaenoic acid is vital to the growth and functional development of the infant’s brain. It also prevents postpartum depression in women. Though breast milk naturally contains DHA, it has higher levels in breast milk of women who eat foods rich in DHA. Dietary sources of DHA are found in fish oil, fatty fish such as halibut, mackerel, herring, tuna, salmon, liver, walnuts and flaxseed oil. However, to protect the child from overexposure to mercury, intake must be limited to 2 servings in a week.

Complex Carbohydrates-Rich Foods

A diet rich in complex carbs can actually help moms lose those post pregnancy ounces and keep their energy levels high. It includes brown rice, whole wheat bread, rye bread, oranges, apples, peaches, melons, berries, plums, cauliflower, broccoli, bell peppers, squash and beans.

Iron and Protein-Rich Foods

It is advisable for moms to take 2 to 3 servings of protein per day. Foods rich in protein are fish, lean meat, chicken, nuts, legumes, beans and DHA-fortified eggs. Iron-rich foods are meat, seafood, poultry, egg yolks, dried fruit and dried beans. However, these must be complemented with foods rich in vitamin C, which will help in the absorption of iron.

Folic Acid & Fiber-Rich Foods

Folic acid is very crucial to reduce the probability of the baby having birth defects of the brain and spine like spina bifida. Folate-rich foods include fortified bread, cereals, green leafy vegetables, pulses and oranges. On the other hand, fiber-rich foods like whole-grain breads, pasta, cereals, fruits and vegetables help prevent constipation and hemorrhoids.

Calcium-Rich Foods

Major sources of calcium lead to the healthy growth of baby’s bones and teeth. Skim milk, low fat or non-fat yogurt and reduced fat cheeses contain as much bone-strengthening calcium, vitamin D, B vitamins and protein as whole milk but have less saturated fat and cholesterol. For lactose-intolerant moms, there is a host of alternative lactation foods that are equally delightful to eat. Leafy green veggies like spinach and broccoli are good non-dairy sources of calcium, vitamin A, C and iron that are good for the heart. Sesame seeds are also a good source of fiber, iron, magnesium, phosphorus, copper and manganese and fortified with calcium. Also, vitamin D is needed for the absorption of calcium.

Fluids

Breastfeeding is an energy-draining task. Thus, nursing moms need to keep themselves from getting dehydrated with lots of fluids such as water, soups, broths, herbal teas, fruit juices and milk. Moms must also be careful not to upset their little darlings’ mood by avoiding food choices that won’t sit well with them. Foods that can affect the digestion of the baby are corn, cucumber, cabbage, broccoli, spicy foods, garlic, cinnamon and citrus fruits. Meanwhile, caffeinated food and drinks like coffee, chocolate, soda and tea can ruin the good sleep of babies and make them irritable. Lastly, soy, eggs, wheat and nuts, raw shellfish puts moms and babies at risk of food poisoning. [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]