One of the most intimate moments you’ll ever have with your baby is while breastfeeding. However, healthy breast milk doesn’t just ‘appear’. You’ll have to be careful to consider what you eat and to ensure the right nutrition content in your breast milk. Your body will need a lot of nutrient-dense foods to recover from giving birth and to produce nutritious milk for your baby.
Here’s a list of foods that you should consume especially when you’re about to give birth to ensure healthy production of breast milk.
Eat Hi-Calcium Foods
A new born baby needs calcium for her rapid growing bones. If you’re not into milk, you can have other hi-calcium foods like cheese, yogurt and kefir. If you’re not keen on dairy products, sardines and salmon keeps your calcium levels in check, and your omega-3 fatty acids too. You’ll also want to include veggies like broccoli and kale, and even soy products.
Stock-up On Fruits and Vegetables
Fruits and vegetables are the best source of vitamins, minerals, antioxidants and fibre. Include 3 to 4 servings of fruit daily and switch it up so you can get a balance of various nutrients and flavour. Grapefruit is the best source of vitamin C, fibre and antioxidants, so don’t forget to stock up on it.
Have a Hi-Protein Diet
Lean meat, dairy, eggs and fish are great sources of protein, but if you’re vegetarian, you can still substitute your meats with soy products like tofu and soy milk. However, be careful with your choice of fish as some fish can be a major dietary source of toxic exposure. When you’re breastfeeding, opt for organically farmed fish as they possibly contain lesser amounts of mercury.
Lots of Liquids
In order to produce adequate amounts of milk, drinking lots of pure water. Avoid caffeine and carbonated drinks, and stick to lightly brewed non-caffeinated teas like rooibos and chamomile tea. Although green tea does contain caffeine, you may drink a weak brew. 100% fruit juices and soup can also increase your fluid intake, so aim for 8-ounce servings, ten times a day.
