Many women can't wait to lose weight after childbirth. Whereas in those days, a woman needs a lot of energy to breastfeed her newborn baby.
During breastfeeding, a healthy and balanced diet is very important. The food you consume should consist of foods rich in carbohydrates such as rice, various vegetables and fruits, foods that contain protein, and also milk.
Recommended Food
Some types of foods that are recommended for breastfeeding mothers include:
- Fruits
In the diet of breastfeeding mothers at least there are fruits or juices that are consumed twice a day. Choose oranges which are a source of vitamin C or blueberries which contain lots of vitamins and minerals.
- Peanuts and bgrains
Especially choose dark colored ones, such as kidney beans, as a source of vegetable protein which is also rich in iron.
- Brown rice
This type of rice can provide the calories the body needs while supporting the production of good and quality breast milk.
- Low-fat dairy products
Dairy products include yogurt and cheese. Milk contains protein, calcium, vitamins B and D which are important for the growth of the baby's bones. By drinking milk at least 600 cc per day, you and your baby's calcium needs will be fulfilled.
- Lean meat
The content of iron, protein and vitamin B12 in it can meet the energy needed by mothers during breastfeeding.
- Salmon
Salmon is rich in DHA fat which is very important for the growth of the baby's nervous system, as well as a good source of energy for the mother. This fish can also be consumed in the form of sushi, as long as the processing is hygienic.
- Egg
Eggs are one of the easiest sources of protein to find. You can boil, fry, mix in salads or make scrambled eggs for your menu.
- Whole grain bread or cereal from grainsintact
Folic acid, which is found in many grains and seeds, is an essential nutrient for breast milk production. These foods are also high in fiber and iron.
- Green vegetable
The content of vitamin A, vitamin C, iron and calcium in it is very good for babies and nursing mothers. In addition, green vegetables are also rich in antioxidants and low in calories, so it is very good for heart health.
Calorie Requirement Breastfeeding mothers
In general, breastfeeding mothers need more calories per day, which is an additional 400-500 calories than women who are not breastfeeding. However, each breastfeeding woman has different caloric needs, depending on:
- Frequency of breastfeeding
- Weight
- Body metabolism
- Exercise intensity
In addition to counting calories, breastfeeding mothers can use their hunger as an indication of how much food intake is needed.
No less important for breastfeeding mothers is to meet the needs of body fluids. In addition to drinking water, fluids can also be obtained from milk or juice. You can consume caffeinated beverages, such as coffee or tea, but limit them to 2-3 cups per day.
How Much Weight Can I Lose?
Breastfeeding mothers can lose excess weight that increased during pregnancy. A decrease of about 0.5-1 kg per week is considered safe for the production of breast milk (ASI).
The combination of a healthy diet with moderate-intensity exercise can reduce the weight of breastfeeding mothers by an average of 0.5 kg per week. Both of these are more effective than low-calorie diets during breastfeeding. You can increase the intensity of exercise, especially 6-8 weeks after giving birth.
In these ways, you can lose weight gradually within a year and it is much safer for nursing mothers. Avoid a sudden decrease in calorie intake and weight because it is feared that it will have a negative impact on milk production.
Paying attention to the right time to start a diet is also important. You are advised to consult a doctor about the right time to start a diet, to avoid a lack of energy and milk production. Likewise, if there is a change in the baby's attitude when you have started a diet. Because, there are babies who are fussy because of the influence of the food their mother consumes when they start a diet.
If you are overweight or obese, talk to your doctor about the possibility of starting the weight loss process sooner.
It's best to avoid diets for breastfeeding mothers that cut a lot of calories or make you lose weight drastically, because they can affect milk production. Apply a healthy diet and exercise regularly. If necessary, consult a doctor for a diet that you should do while breastfeeding.
