Do you have the right nutrients while being pregnant or during breast feeding? It is during pregnancy and while breast feeding in which proper nutrition is very important for both the mother and the child. It is during these times that a woman’s body demands proper nutrition more than any time of her life.
It is during pregnancy and lactation in which a woman needs to nourish not only for her self but for the growing baby as well. Do you know how to get the right nutrients while breast feeding your child? Trying to design a diet through the recommended daily allowance is probably overwhelming for the mother. According to health experts it is often easy to get the right nutrients for the mother and the baby if one thinks of daily diet base on food portions. According to experts a mother nursing a baby needs about 400 to 800 more calories in order to properly provide enough food for the growing baby.
There are different nutrients and food sources which are particularly important for mothers who are nursing a baby. These include calcium, protein, grains, yellow and orange fruits, citrus and vitamin C, greens, and iron rich foods.
One of the minerals with utmost importance for nursing mothers is calcium. This mineral is also important during pregnancy. Calcium is used to make milk during breast feeding. It is important to note that if a mother doesn’t have enough calcium to provide for the growing baby during pregnancy, calcium is the usually pulled out from the bone, one of the possible causes why mother’s are predisposed to osteoporosis later in life. Consuming enough calcium during pregnancy and while breast feeding will most often help avoid loss of bone density in the future. During breast feeding, it is wise to consume five servings more of calcium rich foods and an extra serving for every additional baby.
Protein is said to be our body’s building blocks. This means than a developing baby requires much of this nutrient in order to grow healthy and strong. Some food servings which provide good amount of protein for a breast-feeding mother include 1 ¾ cups low-fat yogurt, 3 ounces of Swiss cheese, 3 ounces of meat, fish or poultry, and 5-6 ounces of tofu among others.
Mothers who are breast-feeding her baby requires enough energy and adding grains to a mother’s diet will provide the energy necessary. Grains also supply fiber which may help ease up constipation. While nursing, a mother may need 6 servings of any of the following: 1 corn or bran muffin, 2 rice cakes, ½ cup pasta, 6 crackers, and 1.2 cup beans.
Finally, to complete the necessary nutrients any lactating mother needs, food products like yellow and orange fruits are required including vegetables. Citrus and Vitamin C foods are also necessary to complete the equation and of course some greens and iron rich foods. Do you have all the proper nutrients while breast feeding your baby?