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What moms should eat and drink when they are breastfeeding
All the breastfeeding moms should pay special attention towards the foods and beverages they consume because it can cater all the nutritional requirements of the little one. However, a lot of breastfeeding mothers don’t have a clear understanding about what they should eat and drink. Here is a list of foods and beverages that you should consume while breastfeeding.
Get some extra calories
First of all, you need to keep in mind that you should consume a little more extra calories while breastfeeding. To be precise, you need to get about 400 to 500 additional calories per day. This will assist you to keep up the energy levels while breastfeeding. In order to get these extra calories, you should go for nutrient rich choices such as a tablespoon of peanut butter, a slide of whole grain bread and a medium sized apple or banana. You can also have about 8 ounces of yoghurt to cater the extra calorie intake.
The food items you should eat while breastfeeding
The foods you include in your meals should have the ability to contribute towards milk production at the end of the day. That’s why it is important to include a lot of protein rich food items in your meals such as lentils, beans, dairy, eggs and lean meat. Even though seafood can deliver a lot of proteins, you should only opt for the ones with a low level of mercury. In addition, you need to add whole grains to your meals along with fresh vegetables and fruits. Before you consume vegetables or fruits, you need to wash them carefully so that you will not be exposed to any pesticide residue.
When you add a wide range of food items to your meals, you will be able to change the flavor of breast milk. As a result, you would be exposing your little one to a variety of tastes. This can help him/her in future, when accepting solid foods. It would be a good idea to take in a parental vitamin on a daily basis to make sure that you take in the right amount of nutrients required for the baby.
The beverages you should drink while breastfeeding
When you are breastfeeding, you should drink plenty of water in order to keep your body hydrated. In fact, you should drink water even if you don’t feel thirsty. In case if your urine has a dark yellow color, you need to increase the water intake. Healthcare professionals also recommend that it is good to consume a glass of water before breastfeeding the baby. When it comes to sugary drinks and juices, you need to be careful not to drink too much as it can contribute towards your weight. You should not drink too much of caffeine as well. However, you can think about adding a variety of fresh juices to your daily schedule so that you can provide the required nutrients to your little one.