Why should you pay attention to your diet, especially while breastfeeding?
During breastfeeding you should pay attention to a balanced and varied diet. Adequate intake of nutrients such as protein, vitamins and minerals is particularly important to meet the needs of your body and your baby. Adequate intake of calcium, iron and iodine is particularly important. Insufficient intake of these nutrients can leave you feeling weak and exhausted, and your baby is at increased risk of developing nutritional deficiencies.
Recommended are:
-Lots of fresh fruit and vegetables
-Whole grain products
-Lean dairy products
-Eggs
-Meat, fish or vegetarian protein sources
-Nuts and seeds
On the other hand, avoid:
-Too much caffeine -Alcohol -Tobacco -Too much fish with high mercury content
It is also important to drink enough fluids to maintain adequate milk production. Drink at least 2-3 liters of water or unsweetened tea per day.
It is important to make sure that you eat enough to maintain your energy reserves and provide adequate supplies for yourself and your baby. However, it is also important that you do not overeat and maintain a healthy weight.
A balanced diet while breastfeeding can help keep your weight within a healthy range and reduce the risk of later health problems. Likewise, eating a healthy diet while breastfeeding can also help maintain milk production and ensure your baby is getting enough nutrients. If you are unsure how much you should eat or which nutrients are particularly important, contact a nutritionist or your doctor.
