Breastfeeding
Breastfeeding is the process of feeding a baby with milk from the mother's breasts. It is recommended by many health organizations as the best source of nutrition for newborns and infants, as breast milk provides all the necessary nutrients in the right amounts and is easy for babies to digest. Breast milk is also rich in antibodies that help protect babies from infections and illnesses.
Benefits Of Breastfeeding
Breastfeeding can provide many benefits for both the mother and the baby. For the mother, breastfeeding can help with weight loss, reduce the risk of certain types of cancer, and lower the risk of type 2 diabetes and cardiovascular disease. For the baby, breastfeeding can improve cognitive development and reduce the risk of asthma, allergies, obesity, and other chronic conditions.
If you are considering breastfeeding your baby, it is important to be prepared and to have the support of your healthcare provider, family, and friends. It is also important to be patient and to seek help if you are having difficulty breastfeeding, as there are many resources available to assist you.
Breastfeeding Diet Guidelines
As a breastfeeding mother, it is important to eat a varied and nutritious diet to support the production of breast milk and to maintain your own health. Here are some general guidelines for a healthy diet while breastfeeding:
- Focus on whole, unprocessed foods: Choose foods that are rich in nutrients, such as fruits, vegetables, whole grains, and lean protein sources. Avoid processed and sugary foods, as they can be low in nutrients and may interfere with milk production.
- Get enough calories: Breastfeeding mothers generally need more calories than they did during pregnancy to support milk production. Aim for at least 1800-2000 calories per day.
- Drink plenty of fluids: Breastfeeding can be dehydrating, so it is important to drink enough fluids to stay hydrated. Water is the best choice, but you can also include other beverages such as milk and juice.
- Eat enough protein: Protein is important for milk production and can be found in a variety of foods such as meat, poultry, fish, eggs, beans, and nuts. Aim for at least 70-100 grams of protein per day.
- Consume enough iron: Iron is important for both the mother and baby's health. Good sources of iron include red meat, poultry, fish, beans, and fortified cereals.
- Eat enough calcium: Calcium is important for the development of your baby's bones and teeth. Good sources of calcium include milk, yogurt, and cheese.
It is also important to listen to your body's hunger and fullness cues and to eat when you are hungry. Avoid skipping meals or restricting your food intake, as this can affect your milk supply. If you are concerned about your diet or have any specific dietary needs, it is a good idea to speak with a healthcare provider or a registered dietitian.
Foods To Avoid While Breastfeeding
Here are a few general guidelines to keep in mind:
- Avoid alcohol: Consuming alcohol while breastfeeding can affect the amount and quality of your breast milk and can also impair your judgment and ability to care for your baby. It is best to avoid alcohol or to limit your consumption to occasional, moderate amounts.
- Avoid caffeine: Caffeine can be passed through breast milk to your baby. While small amounts of caffeine are generally considered safe, excessive consumption may cause irritability, difficulty sleeping, and other problems in your baby. If you consume caffeine, it is best to do so in moderation.
- Avoid certain herbs: Some herbs, such as fenugreek and blessed thistle, are believed to increase milk production. However, they can also have side effects and may not be safe for all mothers or babies. It is best to avoid these herbs unless they have been recommended by a healthcare provider.
- Avoid certain foods and spices: Some mothers may find that certain foods or spices cause discomfort or changes in their breast milk. Common culprits include spicy foods, garlic, and cabbage. If you notice any changes in your baby after consuming these foods, you may want to try avoiding them or consuming them in moderation.
Natural Available Foods To Increase Breastmilk In Nigeria
Such foods as combining
- whole grains.
- cereals.
- nuts and dates to form an enriched full liquid diet or porridge.
- Soybeans which is a legume.
- millet
- corn.
- hunger rice.
- rice.
- finger millet sorghum are recommended.
- groundnut.
- cashew nut.
- walnuts.
- almond nuts
- coconut are recommended.
- sesame seeds.
- Mellon seeds are recommended
- dates especially dried dates.
The nutrients contents in all ingredients make the mixture a complete adequate meals for the lactating mother. In dietetics all lists of foods most be present in the diet daily. The list include:
- bread list (cereals, grains,bread and tubbers)
- fruits list ( all fresh and dried fruits) vegetable list (all vegetables)
- fat and oil list (all fats and oils).
- meat lists (meat and fish of all types).
- milk list (milk and milk products)
- and an optional nuts and seeds list.
A lactating mother needs to take her diet with all the list to get enough breast milk for baby.
- Increase calories by at least 200 to 400 kilocalories daily on the normal 1800 to 2000 kilocalories.
- Another types of mixture is the mixture of fruits, milk and oil to boost breast milk.
- Fruits such as pawpaw or banana can be mix with milk and dates blends together to get a full liquid diet for the lactating mother, traditionally and scientific proven to increase breast milk.
- Mixture of legumes to form porridge such as black eyed beans, peas and red beans with lots of dark green leafy vegetables to form porridge can also recommended for lactating mother to get adequate milk for her baby.
- Calcium rich fruits such as baobab fruits and milk can be mix together to get adequate calcium needs, meat, eggs and fish with legumes and potatoes can be mix together to produce soups or porridge to get adequate calcium needs and breast milk.
- Take a lots of fluids and beverages from water,juices and tea.
In general, it is important to eat a balanced and varied diet while breastfeeding. This will help you get the nutrients you need to produce healthy breast milk and to maintain your own health. If you have any concerns about your diet or your baby's health, it is always a good idea to consult with a healthcare provider.