More and more mothers are choosing to breastfeed their newly born babies. It not only creates a strong bond between mother and child but this kind of diet also protects the child from many diseases.
Taking a healthy diet during lactation is much more important than taking a healthy diet during pregnancy. A breastfeeding mother must make sure she takes more than 2,200 calories in order to produce enough milk for the baby.
Breastfeeding mothers who intake nutritious food ensure good health for themselves and their babies. If you do not take sufficient healthy food, your body will suffer badly.
You and your baby can benefit from the sample breastfeeding diet given below.
For breakfast you can take one boiled or poached egg, 1 serving fruit, 1 cup non fat milk and 2 slices whole grain bread with 2 teaspoons butter. In morning snack you can take 1 cup cereal, ½ cup non fat milk and 1 serving fruit.
For lunch you can eat a turkey sandwich, large salad with assorted vegetables, 1 cup non-fat milk and 1 serving fruit. You can take 1 muffin with 1 tablespoon peanut butter and 1 serving fruit for afternoon snack.
For dinner take 3 ounces of beef or poultry, 1 cup cooked broccoli, large salad and one sweet potato. You can take 1 serving fruit, 1 cup cereal and 1 serving fruit before going to bed.
You can easily lose weight while breastfeeding if you follow the diet plan given above. It will take you about 10 months to a year to get back to your pre-pregnancy weight. When you are breastfeeding your body uses the stored energy in fat to produce milk which helps you to lose extra weight.
While you are probably feeling a lot better than you did while you were pregnant you will still want to stay away from tobacco and alcohol as it passes through mother’s milk and consumption of large amounts of alcohol can retard the baby’s growth. Many doctors recommend that you take zinc supplements and at least 1,200 milligrams of calcium every day, but be sure to check with them first and make sure these supplements are suitable for you.
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