World Breastfeeding Week: Food Guide For Lactating Mothers
As a new mother, you will find yourself in a fix. Every experience is new and has its own effects on your body. While it is true that the production of breast milk has got nothing to do with the size of the breast, in particular, it is also true that unless you eat right- you will not be able to put up with the constant needs of being a new mother.
Some of the things you will face are excessive stress, sleeplessess, household chores, etc. Due to this, you might feel excessively tired and worn out. This simply means that if your nutrient intake is scarce or inadequate, your health, as well as the baby’s health, will be affected greatly.
Catering To Personal Needs: Nutrition For Lactating Mothers
Most people will agree that nutritional requirements during lactation are very challenging to fulfill. This is because everything needs to be consumed in adequate proportions. Here are 3 things you cannot miss consuming in case you are in the lactating phase:
- Iodine: Iodine is a very important part of the diet for a pregnant as well as a lactating mother. Iodised salt, mushrooms are all good sources of iodine. Consuming enough amounts of iodine will help in fulfilling the gestation and breastfeeding needs of the mother. A lack of iodine will result in poor growth and neurodevelopmental problems. “In order for pregnant women to produce enough thyroid hormones to meet both her own and her baby’s requirements, a 50% increase in iodine intake is recommended. A lack of iodine in the diet may result in the mother becoming iodine deficient, and subsequently the fetus,” said a study named, Iodine Deficiency in Pregnancy: The Effect on Neurodevelopment in the Child published in the journal Nutrients.
- Calcium: Calcium content is more of a no-brainer necessity rather than just a requirement. That’s so because calcium is an automatic choice for a mother. However, make sure your child isn’t allergic to milk. For calcium, consume green leafy veggies like spinach & kale, broccoli, soy, and almonds. In case of such an allergy, you could have almond milk in your coffee, tea, etc.
- Vitamins and Folate: Vitamins are absolutely important for cell differentiation, growth, development, energy production, and brain health. Folate, on the other hand, is necessary during pregnancy and lactation as it plays the role of DNA duplication and cellular division. You could find folate as well as Vitamin B in green vegetables, legumes, dairy products, whole grains, etc.
Skeaff S. A. (2011). Iodine deficiency in pregnancy: the effect on neurodevelopment in the child. Nutrients, 3(2), 265–273. doi:10.3390/nu3020265