SUGGESTED MEALS/ DIET FOR BREASTFEEDING MOTHERS

SUGGESTED MEALS/ DIET FOR BREASTFEEDING MOTHERS

Salam Modafam,

Trust you are all doing well?

Insha Allah, today we will be talking about the proper meals or diet that are recommended for nursing mothers. 

Back in the day, our mothers had a special meal prepared for the new mother to help her regain lost strength during labor, heal the wound, and even help her express breastmilk for the newborn. These meals were mostly prepared locally with lots of herbal spices and ingredients.  

Nowadays, most of us do not know what kinds of meals to be given to a new mother after delivery. 

In this episode we will be addressing this issue;

Many breastfeeding mothers wonder if the foods they eat will affect their breast milk and the short answer to that question is that; yes, it does! Consequently, during pregnancy and after delivery, new mothers are placed on vitamins and omega-3 meals to help keep her and the baby healthy because during this period, she is vulnerable to a lot of health problems and diseases.

SUGGESTED TIPS FOR A HEALTHIER DIET

Include protein foods 2-3 times per day such as poultry, eggs, dairy.

Include vegetables and fruits in your daily diet.

Include whole grains such as whole wheat, bread, pasta, and oatmeal in your daily diet

Make sure to take folic acids, multivitamins, calcium, plenty of liquid, omega-3 fatty acid, and lactation foods like oats and fennel.

Eat more green leafy vegetables, avocado, nuts, beans and legumes, mushrooms, red and orange root vegetables, and turmeric, as these supply you with enough energy and vitamins to take on the process of breastfeeding smoothly.

Drink enough water as many women find that they are thirsty while breastfeeding. However, forcing yourself to drink fluids does not increase your supply.

Vegetarian diets can also  be compatible with breastfeeding. However if you avoid meat, do make sure you eat other sources of iron and zinc e.g dried fruits, nuts, and dairy. 

If you are vegan, you may need to take a B12 supplement so your baby does not develop a B12 deficiency.

Finally, It's helpful to note that dietary restrictions from pregnancy do not apply to breastfeeding moms. You are advised to maintain a regular eating schedule but can also incorporate healthy snacking throughout the day, to keep up your energy.

Remember, Breastfeeding is a mother’s gift to herself, her baby, and the earth.

       - Pamela Wiggins.