Most mothers become more concerned about reducing their post pregnancy weight rather than focusing on their health. This is an erroneous practice, and women should give themselves time to heal completely. This is specially the case when a mother is breast feeding, since this is an important energy requiring activity. Here an important concept to remember is that even if you are not feeding yourself well, you are still able to produce breast milk that meets the requirements of the baby. This habit however, is more harmful to your body rather than the baby’s. In order to produce breast milk, the body takes its nutrients from the reserves stored in the body. Without an adequate replenishing of the sources, the mother will gradually further weaken her own body.
This fact is demonstrated by the observation by many mothers who claim they feel very hungry after feeding. This is why the need to eat healthy food and snacks during the day at frequent intervals is necessary, in order have a healthy recovery phase after pregnancy.
Therefore, when breast feeding; a mother should not be conscious about her calorie intake. However, for a rough estimate, a mother should eat an average of 2000 to 2700 calories per day when breast feeding. This food intake will also be affected by your weight, the level of exercise per day, the level of metabolism, and the frequency of breast feeding.
The key is in having a variety of healthy foods, which contain fresh foods and vegetables. Alongside the use of good fats such as canola, olive oil and fatty fish can be very healthy alternatives to regular fats.
Avoiding contaminants in the diet will also ensure a healthy weight loss, while providing the essential nutrients for breastfeeding. These contaminants can be avoided by eating a variety of foods, using vegetables and fruits after washing and peeling. The use of vegetables and fruits that are present in the season is also a good way to prevent contaminants and pesticides in your diet. When using meat, the use of lean meat is the best option. The use of filtered water is another important step towards healthy eating during breastfeeding, in order to prevent any unnecessary contaminants.
The same applies for breastfeeding in avoiding foods that may harm you or your baby during pregnancy. Breast milk may also contain many of the medicines and food stuffs that you eat or drink. Therefore, eat only those foods that are healthy, and make sure that you ask your doctor about the safety of a drug when breast feeding. Alcohol and smoking should be avoided. Caffeine should also be avoided to limit exposure of the baby to it. Also many foods may contain substances that may be allergic to the baby, such as the use of peanuts. Other foods may cause gassiness or upset tummy in the baby such as cabbage etc. These foods should also be avoided.
In the mean time, the use of multivitamins and different sources of vitamin D, calcium and DHA should also be carried out. These and the use of other healthy diets will ensure a good milk output, with good health of the mother, and gradual weight loss.