Not only during pregnancy, mothers also still have to pay attention to the nutrients they eat during breastfeeding. Why? Because the nutrition that the mother eats during breastfeeding influences the nutrition that the baby gets and also affects the nutritional adequacy of the mother's own body. So, during breastfeeding, you also have to fulfill your baby's nutritional needs besides fulfilling your own nutritional needs. So, how important is nursing mothers to eat a lot after giving birth?
Why should breastfeeding mothers eat a lot?
After giving birth, many mothers think about reducing their food intake so that excess weight is gained when pregnancy begins to disappear. However, is it true that a diet after childbirth is a good idea?
Maybe not, because even after giving birth the mother still needs additional energy and nutrition. This is because mothers still have to give enough milk for their babies for 6 months.
Good, the mother must listen to the body's need for energy and nutrition. After giving birth, the mother's appetite may increase. Just follow! Your body gives rise to a response tailored to your own body's needs. You may feel hungry fast, this is the body's response so that you get the energy and nutrients your body needs.
Don't be afraid of being fat if the nursing mother eats a lot, because the energy that enters through food will also be used by the body to produce milk. So, the incoming energy does not accumulate in the body and causes weight gain.
Precisely, limiting your food intake during breastfeeding can have an adverse effect on you and your baby. You can experience a shortage of certain nutrients and the production of breast milk can decrease so that the baby does not receive enough milk.
What foods should be eaten during breastfeeding?
It's best if you breastfeed a lot. Because nursing mothers may need an additional calorie of around 400-500 calories per day. To get these extra calories, you can choose foods that are high in nutrients, such as bread, wheat, rice, eggs, milk, yogurt, bananas, apples, or other fruits.
Healthy food is needed to help encourage more milk production, so babies receive enough milk. Make sure there are food sources of carbohydrates, protein, healthy fats, vitamins, and minerals on every plate you eat.
Carbohydrates are the main source of energy that is good for the body. You can get carbohydrates from rice, noodles, pasta, bread, oats, and wheat. In addition, protein is also important for building and repairing damaged cells. Examples of food sources of protein, namely chicken, meat, fish, eggs, milk, cheese, yogurt, tempeh, tofu, and other nuts.
Eating a variety of vegetables and fruits is also needed to get all the vitamins and minerals your body needs. Every vegetable and fruit contains different types of vitamins and minerals, so you need to consume many different types of vegetables and fruits to meet all your body's vitamin and mineral needs.
Calcium-rich foods are needed when you breastfeed to maintain your bone health and density. The body will take calcium from your bones if you eat less calcium intake.
So, multiply the consumption of calcium sources during breastfeeding. You can get calcium from milk, cheese, yogurt, broccoli, beans, and boned fish, such as anchovy and sardines.
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