What are the Foods to Eat While Nursing?

The following foods not only ensure that the nursing mother gets all the nutrients she needs, but they also play an instrumental role in eliminating those stubborn post-pregnancy pounds! Talk about killing two birds with one stone!

Foods to Eat While Nursing # 1-Veggies!

The American Academy of Pediatrics suggests stocking up on vegetables such as broccoli, beans, bell pepper, squash and cauliflower.

Foods to Eat While Nursing # 2- Fruits!

According to the American Academy of Pediatrics, fruits such as berries, melons, peaches, apples, and plums are excellent foods to eat while nursing.

Foods to Eat While Nursing # 3- Whole Grains!

Incorporate whole wheat bread, brown rice and rye bread in your daily meal plans to stay healthy while nursing.

Foods to Eat While Nursing # 4- Proteins and Fats!

Appropriate quantities of proteins and fats should be an essential part of your dietary plan. Proteins and fats help in the making of the fatty and nutritious ‘hind milk’ which the baby is supplied with in the latter half of the feeding. Have three to five 1 ounce servings of fat daily.

Foods to Eat While Nursing # 5- Calcium Rich Foods!

According to the American Academy of Pediatrics, nursing mothers must have at least 1000 mg of calcium daily to meet their nutritional needs. Meet your daily requirements by consuming five servings of any calcium rich food of your choice such as milk, cheese, low-fat yoghurt, kale, sesame seeds, salmon and broccoli.

What Foods should be avoided while nursing?

Yes, there are certain foods that you should consume in minimal quantities while breastfeeding. These include the following:

1. Coffee (consume a maximum of two cups a day if you must.)
2. Avoid artificial sweeteners.
3. Avoid processed foods since they are weighed down with additives.
4. Some fish species including the king mackerel, sword fish shark and tile fish, have been found to have high mercury levels. Avoid the consumption of these fish species.
5. Consume limited quantities of tuna (two 170 gm cans a week).

Meeting Nutritional needs while Nursing

Pregnancy boosts your appetite to new heights as your body fulfills your nutritional needs as well as your baby’s. Many expectant mothers take extra care of their dietary habits during pregnancy. These dietary habits should be sustained after the birth of the baby too, especially if the mother is breastfeeding her newborn.

Eating the right foods during the nursing period not only replenishes the mother’s nutrient stocks, but also affects the quality of the breast milk and determines how quickly the mother’s body will bounce back from the effects of childbirth. There are several excellent foods to eat while nursing to help ensure that both the mother and child get the required nutrients and stay healthy. A rough estimate suggests that women who are breastfeeding require 500 more calories than the average woman. However, you need not keep a strict calorie count while nursing. Just ensure that you are mindful of the right foods to eat while nursing.