A healthy pregnancy and childbirth skyrocket you and your feelings on cloud nine. A new phase of selfless love and affection for your little one approaches you after delivery. Good pregnancy care is the doorway to celebrate and open many new stages of life, and the mother is all set to become a whole pack of delight when she starts to feed her newborn baby.
The mother’s nutrition is another aspect for both child and mother during pregnancy and after pregnancy. After childbirth new mom should need 1800 to 2200 calories each day. If you are underweight or you have twins, then the calories should have increased.
After the meal, take a half plate of fruits and vegetables and the other half is full of whole grains. Try to avoid packaged food and drinks which has a high salt and extra sugar.
The mother’s nutrition is the most necessary aspect for both the child and mother. If your age is below 19, the daily requirement for lactating is 9 mg, and for adolescents, 10 mg is a must.
Seven best food that boosts the Mothers Nutrition after Child Birth:
During breastfeeding time, every mother is concerned about the milk quality, and thousands of queries are arising in their mind for their baby’s nutrition. Is my milk is healthy or sufficient for my kid? What should I eat more during my breastfeeding time? Don’t worry about this issue; you are not only the one who is concerned about their infants; many women are facing this same issue.
To your knowledge, a lactating mother is producing milk 24×7 hours. There is not a single time that your body is not producing the milk and the sign of it that the mother feels hungry every time. If you may think that your supply is low, then you should consult with the doctor.
The mother’s nutrition should full of vitamins and consume a proper diet that fuels the body. There are some practical ways to increase and which helps to boost the supply.
1. Get More Omega – 3s
The omega is the best source that contributes to a baby’s brain development is DHA. Omega -3 fatty acids are found mainly in our brain and eyes. This is important for infants in the growth of neural and vision cells, especially in the first two years, where the brain is developed every day. While DHA is produced naturally in breast milk, if mom wants to increase it, you can eat seafood like fish and salmon, the best source of Omega -3. If you are a vegetarian person, you can consult with your doctor for the other supplement. Take 200 to 300 milligrams per day.
2. Fennel + Fenugreek Seeds
The Fennel is a vegetable with white, sweet, thin green fronds and licorice-flavored bulb and fenugreek seed and plant contain phytoestrogens which help increase milk production. The fenugreek is also available in tablets or supplements, and this herb is also known for its maple syrup, and its smell is bitter and likes burnt sugar. On the other hand, Fennel is delicious raw, tossed with olive and balsamic vinegar, consumed with fresh salads or other sautéed vegetables.
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3. Supplement with Probiotics
Your breast milk contains everything that your baby needs for growth and thrive, but some new studies have shown that new infants lack crucial gut bacteria required to digest nutrients. The current research shows that in mother nutrition, many babies lack B infantis, which is good bacteria in the gut that helps infants digest breast milk. It protects the baby from solid and harmful bacteria linked to colic allergies, eczema, and obesity. But there are some baby probiotics that you can add to increase milk quantity and create a secured atmosphere for the infants to build a robust immune system, metabolism, and strong foundation for good health.
4. Nurse Often
The most foolproof way to increase the milk supply is to feed or often pump as much as possible. Feed your little one every 2 to 3 hours in few weeks, based upon your child’s feeding cues. If you require any help in boosting the milk supply by use power pumping. This exercise of spending an hour an afternoon pumping in quick bursts (pump 20 minutes, then relaxation 10 minutes, pump 10, relaxation 10, etc.) can sign the body to provide more excellent milk and assist in jump-start your supply if it starts to dwindle.
5. Brewer’s Yeast
This is full of nutrients like Vitamin B, iron, protein, selenium, and chromium; it is regularly used as a nutritional supplement. It is commonly advised as a breast milk booster, and it is found in lactation snacks. The taste of brewer’s yeast is super bitter and passes readily into breast milk, but sometimes it causes acidity and fussiness in some infants. You can use it in baked food for mother nutrition.
6. Stay Hydrated
In the initial six months of a baby’s life, your milk is the single source of hydration. Because till six months, infants are not allowed to drink water, so you should need to drink plenty of water for both of you. It is also essential since your body requires water to produce milk. The amount of water depends upon the weather, exercise, or diet. You naturally become thirsty while nursing, so pay a guard to your thirst and always keep a glass ready where you breastfeed every day.
7. Whole Grains
Other than barley and brewer’s yeast, whole wheat and brown rice is also rich in beta-glucan. The research has shown that entire grains are helpful to enhance breast milk production. It is also highly healthy and beneficial for mothers, which gives them more energy and contributing in a healthy direction. The soaked brown rice, and eat it with vegetables also rich in fiber and healthy for mother nutrition.
Those supplements are not always work in breastfeeding for everyone, and some women don’t require it. But if you are needed, you can include it in your diet and increase the nursing frequency that may help you enhance your milk production. So try to have a balanced meal and diet every day. Keep nursing your baby!!