Many factors can affect a baby's weight, including the adequacy of the mother's nutrition when breastfeeding. To meet these nutritional intake, consider the following explanation about some foods for nursing mothers so the baby can be fat and healthy.
The most important thing for nursing mothers is to eat healthy foods with balanced nutrition. Eating high nutritious foods not only energizes, but also keeps the body healthy.
In addition, nutritious food will provide adequate nutrition for breastfed babies. Because nutrients from food that the mother eats will be contained in breast milk that is given to the Little One.
Mother's food does affect the baby's weight, but actually there is no special food that the mother can consume to make the baby fat. What is important to note is that the nutritional content in food must be sufficient for both mother and baby. After all, a fat baby doesn't always mean that it's healthy.
Nutritious Food for Breastfeeding Mothers
Nursing mothers are advised to consume at least 2,000 calories per day. Besides calories, there are various nutrients that also need to be fulfilled. The following are some types of foods that are recommended for nursing mothers to meet those needs:
1. Vegetables and fruit
Busui is advised to consume three servings of vegetables and fruit every day. Choose green vegetables and light-colored fruits, because the nutritional content varies. Some types of vegetables and fruits that can be selected are spinach, carrots, broccoli, avocados, tomatoes, and potatoes.
2. Protein without fat
Nursing mothers are advised to consume at least three servings of lean protein a day. Good sources of protein include meat, fish and eggs, as well as vegetable protein sources, such as tofu and tempeh.
3. Grains
Eat at least four servings of grains a day. Foods that include these grains are wheat and beans.
4. Milk
During breastfeeding, mothers are also advised to consume at least 2 cups of milk per day. Milk contains many nutrients, such as calcium, fat, and protein. Milk can also increase maternal fluid intake to avoid dehydration. In addition to milk, processed products, such as yogurt and cheese, are also good for nursing mothers to consume.
Don't Forget to Take Vitamins
In the early months after giving birth, mothers are advised to continue taking prenatal vitamin supplements. The type and dosage can be further consulted by an obstetrician. However, generally the supplements provided contain:
Calcium
The calcium needs of nursing mothers are the same as the needs of pregnant women, which is around 1000 - 1200 mg per day. This calcium intake can be obtained from milk, fish, bread, soybeans, and calcium-fortified cereals. If calcium intake from food is lacking, nursing mothers need to take calcium supplements.
But keep in mind, calcium consumption should not be excessive. This is because excessive calcium in the body can cause kidney stones, and impaired absorption of iron and zinc.
Vitamin D
Vitamin D is important for bone growth and maintaining overall body health. The right dose of vitamin D for nursing mothers is 600 IU (15 micrograms) per day. Avoid taking vitamin D more than 4000 IU, because it risks damaging the kidneys and liver.
Although breastfeeding mothers consume enough vitamin D, breast milk does not necessarily contain enough vitamin D for the baby. Therefore, babies need to get extra vitamin D.
But before giving vitamin D supplements to infants, consult your pediatrician first.
DHA
Breast milk can contain DHA, especially if nursing mothers routinely consume DHA source foods, such as fish and eggs. If you rarely eat these foods, nursing mothers can take DHA supplements, of course, after consulting a doctor.
As long as the calorie and nutritional needs of the food consumed by nursing mothers are sufficient, the baby can grow fat. But keep in mind, fat does not mean healthy, so do not only rely on body weight. Focus on the adequacy of the type and amount of nutrition by eating balanced nutritious food, so that the growth of the baby can be optimal.
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