Healthy Diet for bre-astfeeding Mother
A healthy lifestyle does not stop the mother after delivery, you know. If the mother intends to give exclusive bre-ast milk for your baby, there are some things to consider before changing your diet mother's mother:
1. A balanced diet is important for the health of the mother.
One of the wonders of bre-ast milk is bre-ast milk to meet the nutritional needs of the child even though the mother is not eating nutritionally balanced. But now bre-astfeeding mothers should still consider the mother's diet, because if the mother is too low calorie diet quality and quantity of bre-ast milk mothers could be reduced. Eat healthy foods with healthy snacks will help keep your energy throughout the day mom.
2. Most bre-astfeeding women need about 300-500 extra calories.
So the mother of calories needed each day is around 2000 - 2700 per day. But the exact amount of calories needed is affected also by the mother of maternal weight, maternal exercise done, metabolism mother, and how many mothers bre-astfeed
3. Lower maternal weight slowly.
Target takes approximately 10 months to 1 year after delivery to return to pre-pregnancy weight. Most women can lose about a pound per week with milk mengkombinair ibukan healthy diet and exercise. Lose weight faster than they can be harmful to your child for losing weight quickly will release toxins which are typically stored in fat into the blood vessels and into the mother's bre-ast milk. Losing weight too fast which would also reduce the quality and quantity of the mother's bre-ast milk.
4. The key to a healthy diet is the mother's milk variation and balance.
A balanced diet contains carbohydrates, protein, and healthy fats will keep your stamina and give mothers the mother needed nutrients.
5. Consumption of healthy fats.
Examples of foods with healthy fats such as olive oil, salmon, avocado, olives, nuts, and seeds. Avoid saturated fats, because these unhealthy fats can alter the composition of the fat in bre-ast milk is not good for the mother and baby's health.
6. Avoid hazardous chemicals.
Hazardous chemicals such as pesticides and insecticides that can be consumed through food and into the bre-ast milk. mothers can avoid it by means of:
Consumption of foods bervariair bre-ast milk
As much as possible eat organic fruits and vegetables or wash fruit and vegetables well before eating them. According to the Environmental Working Group, foods that contain the highest pesticide substances are celery, peaches, strawberries, apples, blueberries, peppers, spinach, cherries, potatoes, and imported grapes. While fruits and vegetables that contain the lowest pesticides are onions, avocados, sweet corn, pineapple, mango, peas, asparagus, kiwi, cabbage, eggplant, cantaloupe, watermelon, grapefruit, and honeydew melon.
Choose vegetables and fruit in season, and buy local products. Fruit and vegetable imports tend to contain more pesticides to maintain freshness in a long journey
Choose lean meats and remove the skin and extra fat from meat before cooking, because the chemicals are typically stored in fat
Drink mineral water that has been filtered during bre-astfeeding
7. Eating fresh fish.
Fish contains Omega 3 is important for infant brain and eye development. But to avoid the mercury content of fish, fish consumption batair bre-ast milk to about 350 grams per week, including salmon, shrimp, crab, and scallops.
8. Control milk and stop alcohol consumption during lactation.
Alcohol can enter the mother's bre-ast milk. If the mother wants to consume alcohol, remember that the mother's body takes 2-3 hours to eliminate the alcohol in each serving of beer or wine. The more the mother consumes alcohol, the longer it takes to eliminate alcohol from the mother's body
9. Drink lots of water and milk control maternal caffeine consumption.
When bre-astfeeding, mothers need about 3.8 liters of fluid per day (this includes the amount of fluid from the mother's diet, such as fruits and vegetables). The easiest reference is to drink when thirsty mom. When the mothers urine color clear, the mother is consuming enough fluids. For caffeine, batair milk consumption to no more than 300 mg per day. Remember also that not only caffeine contained in coffee but also in tea, soft drinks, chocolate, ice cream and coffee.
10. Consider food and beverage consumption mother.
Variair taste bre-ast milk foods a mother eats will affect the flavor of mother's bre-ast milk. But that does not mean the mother can only eat bland food know. In fact, there are some experts who argue that like many variair baby bre-ast milk flavor in their bre-ast milk. In fact it helps the child to receive a variety of flavors of food when he started taking mother milk. But be careful in consuming foods that are too spicy, and foods that might make your child allergies.
You read Healthy Diet for bre-astfeeding Mother on How to get pregnant
