Eating nutritious and healthy food during breastfeeding affects both the mother's health and the baby's growth. A breastfeeding mother's diet can impact the baby's weight, and certain foods can help meet the nutritional needs of the mother while promoting healthy weight gain for her baby. If you're a first-time mother, here are some foods to help increase your baby's weight quickly, according to Healthline.
Whole Grains
Whole grains such as bread, rice, pasta, and oatmeal are healthy options for breastfeeding mothers. Whole wheat contains complex carbohydrates that help the mother feel fuller for longer, providing her with sustained energy. On the other hand, foods rich in fiber also keep your baby satisfied for longer periods, stabilize blood sugar levels, improve digestive health, and increase breast milk production in lactating mothers.
Salmon
Salmon is an excellent food choice for breastfeeding mothers as it enhances breast milk production and helps the baby gain weight healthily. Additionally, salmon is rich in DHA, which plays a vital role in the development of the baby’s nervous system. It is also packed with vitamin B12 and omega-3 fatty acids, both of which help alleviate postpartum depression in mothers.
Red Meat
Breastfeeding mothers need additional zinc, and red meat is a great source of this essential mineral, along with iron and vitamin B, which help maintain the baby’s energy and growth. Opt for grass-fed meats, as they generally contain more omega-3 fatty acids and lack added antibiotics and hormones. Red meat is also rich in healthy fats and proteins for weight gain, but it is advisable not to overconsume it. Limit it to two to three servings per week to avoid potential health problems.
Eggs & Good Cholesterol
Eggs are a powerhouse of good cholesterol and are high in vitamins A, D, and E. Consuming 3-4 whole eggs daily can help increase your baby’s weight healthily. Eggs also boost breast milk production, providing essential nutrients such as folic acid, vitamin D, iodine, selenium, choline, omega-3 fatty acids, and vitamin B12.
Green Vegetables
Green vegetables are packed with essential nutrients like vitamins A, C, E, K, as well as fiber, antioxidants, and minerals. These low-calorie vegetables are safe for mothers to eat and can help their babies gain weight quickly and healthily. You can incorporate them into meals as side dishes or blend them into smoothies to enhance breast milk production. Try to consume at least one serving of green vegetables daily.
Sweet Potatoes
Sweet potatoes are great for breastfeeding mothers as they are calorie-dense, which helps in healthy weight gain and physical growth for babies. A medium-sized sweet potato contains the daily requirement of vitamin A, which aids in the baby's growth and supports the immune system.
Nuts and Seeds
Nuts and seeds are packed with protein, fiber, vitamins, minerals, antioxidants, and healthy fats. These make excellent snacks for breastfeeding mothers, promoting rapid weight gain for their babies. Almonds are rich in calcium, beneficial for lactating mothers, while sesame seeds contain high amounts of calcium, fiber, iron, magnesium, phosphorus, copper, manganese, and other essential minerals. However, mothers with a family history of nut allergies should be cautious when consuming nuts or seeds.
Apricots and Dates
Apricots and dates can help increase prolactin, the hormone that aids milk production. These fruits are rich in fiber, vitamins A and C, and potassium, all of which support healthy weight gain for the baby. Fresh nuts are also recommended for greater nutritional benefit.
Note: Avoid consuming foods high in saturated fats, added sugars, and excessive caffeine, as they can negatively impact the quality and quantity of breast milk. Always consult with your doctor or a nutritionist before making any significant dietary changes while breastfeeding.
Note from "nadormagazine": Before applying any dietary change or remedy, consult with a specialist.
Post a Comment