Child Developement

The first few weeks after delivery are particularly stressful for breastfeeding mums. Between truckloads of advice on what to eat to bolster the growth of your child and foods to avoid, you find yourself experimenting with different foods to ease your sweetheart's tummy aches.

Overall, you just have to ensure that you have a healthy and balanced diet. While most newborns adjust to your diet naturally, you have to be cautious in case your little one may develop allergies or may not respond well to certain foods. If you feel that your child has developed frequent tummy aches because of your diet, you should take the advice of a lactation consultant.

This article is intended to provide you with a general guideline and is not in the nature of medical advice.

Foods to include in your daily diet:

Stay tuned for the next article on foods to avoid or eat in moderation while breastfeeding!

 Dairy products

Why do you need them?

Foods rich in calcium and vitamin D are essential to revitalise your bones after delivery.

Why does your baby need them?

They also fortify the bones of your newborn.

Servings

Try to include at least 2-3 servings of low-fat milk, yoghurt or cheese in your diet.

Red Meat

Why do you need them?

Red meat may not be the ideal weight loss strategy, but it is a good source of iron, protein, and vitamin B12, which goes a long way in keeping breastfeeding mothers healthy and active.

Why does your baby need them?

These nutrients are also crucial for the proper development of your child's brain and immune system.

Servings

Opt for 1-2 servings or 100-200g of leaner cuts of beef or lamb.

Eggs

Why do you need them?

Nursing mothers require a diet rich in vitamin-A, DHA, protein, and iron to nourish their body. Eggs are a versatile food packed with protein and vitamin-12.

Why does your baby need them?

These nutrients are passed on to the newborn through breast milk.

Servings

Eat maximum two eggs per day to contribute to your daily requirement of protein. However, eggs are a common allergen, so you should monitor your child for any signs of discomfort.

Iron rich foods

Why do you need them?

Iron-rich foods like beans, eggs, red meat and seafood boost energy levels in breastfeeding mums. Your postpartum body could use iron from natural sources to strengthen your systems.

Why does your baby need them?

Your baby does not require iron supplements until six months of age. However, you can deliver this high priority mineral to your baby from natural sources.

Servings

Your daily requirement for iron is 6.5 mg. cup of dried soybeans is enough to give you your daily requirement of iron. See a table for servings for other iron-rich foods here.

Green leafy vegetables

Why do you need them?

Production of milk uses a lot of energy. Green leafy veggies packed with folic acid, iron, calcium keeps you active and healthy. Consider bok choy, collards, and chards in your daily meal plan.

Why does your baby need them?

These nutrients spur the growth of your baby.

Servings

You should be eating at least 7 servings of vegetables per day. 75g of cooked vegetables equates to 1 serving.

Sources:

https://www.choice.com.au/babies-and-kids/feeding-your-baby/breastfeeding/articles/nutrition-guide-for-breastfeeding-mothers