Healthy Diet for Breastfeeding Mom

Kemlamet. A healthy lifestyle does not stop at Mama Mama bear, you know. When Mama intend Exclusive breastfeeding for the child, there are some things to consider before changing your diet Mama Mama:

1. A balanced diet is important for health Mama.

One of the wonders of breast milk to meet the nutritional needs of the child even though Mama did not consume nutritionally balanced. But now breastfeeding Mama Mama diet should still pay attention, because if Mama is too low calorie diet quality and quantity of breast milk may be reduced Mama. Eat healthy foods with healthy snacks will help keep your energy throughout the day Mama.

2. Most breastfeeding women need about 300-500 extra calories.

So Mama calories needed each day is around 2000 - 2700 per day. But the exact amount of calories that Mama needed is affected also by the weight Mama, Mama do exercise, metabolism Mama, and how much Mama breastfeeding

3. Mama Lose weight slowly.

Target takes approximately 10 months to 1 year after delivery to return to pre-pregnancy weight Mama. Most women can lose about a pound per week by combining a 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 ASI Mama. Losing weight too fast which would also reduce the quality and quantity of milk Mama.

4. The key to a healthy diet is variety and balance.

A balanced diet contains carbohydrates, protein, and healthy fats will keep your stamina and give Mama Mama 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 breast 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 passes into breast milk. Mama can avoid it by means of:

•     Consumption of foods that vary
•     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 breastfeeding

7. Eating fresh fish.

Fish contains Omega 3 is important for infant brain and eye development. But to avoid the mercury content of fish, limit fish consumption to about 350 grams per week, including salmon, shrimp, crab, and scallops.

8. Limit or eliminate alcohol consumption during lactation.

Alcohol can pass into breast milk Mama. If Mom wants to consume alcohol, remember that the body Mama takes 2-3 hours to eliminate the alcohol in each serving of beer or wine. Mama The more alcohol consumed, the longer it takes to eliminate alcohol from the body Mama

9. Drink lots of water and limit your intake of caffeine.

When breastfeeding, Mom needs about 3.8 liters of fluid per day (this amount includes fluids from Mama foods, such as fruits and vegetables). The easiest reference is to drink when thirsty Mama. When the urine is clear colored Mama, Mama has meant taking enough fluids. For caffeine, limit 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 Mama.

Taste variety of food to eat Mama Mama will affect the flavor of breast milk. But that does not mean Mom can only eat bland food know. In fact, there are some experts who argue that the baby likes a wide variety of flavors in their breast milk. In fact it helps the child to receive a variety of flavors of food when he started eating solid foods. But be careful in consuming foods that are too spicy, and foods that might make your child allergic