A mother who is breastfeeding her newborn baby needs a much more nutritious and healthy diet than the rest of her family; because she shares most of this nutrition with her child through breast milk. Therefore, it is mandatory that she receives food with all the necessary vitamins, minerals, proteins and carbohydrates.

A nursing mother should also take higher calorie foods, since after childbirth she needs at least 500 calories more than the normal hours of each day. Great care should be taken to maintain the balanced diet of a nursing mother, which is best decided by a trained midwife so that both mother and child stay healthy and energetic.

Necessary nutrients for a nursing mother.

Calcium is an essential nutrient needed to strengthen the mother’s weakened bones, also important for the growth of the baby’s bones. Although milk is the main source of calcium; It is also properly found in dairy products like yogurt and cheese, in vegetables like broccoli, green leafy vegetables, and tofu, as well as in fruits like oranges and almonds; which are supposed to be essential parts of the nursing mother’s daily diet. Iron is also necessary to prevent anemia in a new mother that can occur due to blood loss during childbirth; therefore, iron-rich foods such as chicken, fish or different types of beans should also be included in your diet. Vitamin C is necessary to absorb excess iron in the blood; therefore, citrus fruit juices should be consumed daily after each meal. Ideally, breakfast contains foods made from cereals such as pasta or bread, which contain a large amount of vitamin B or folic acid. Some fruits and vegetables can also provide enough folic acid. A woman should eat plenty of fresh fruits and vegetables, which can provide the necessary amounts of important minerals. Consuming enough fish, eggs and little amount of butter can effectively prevent vitamin D deficiency in lactating mother. Since mothers are too busy with their newborn babies, they often try to neglect food in the middle of meals; therefore, they can be given healthy snacks such as hard-boiled eggs, dried fruit, nuts, yogurt, or cheese to fill that gap in their meals.

Eating habits that a nursing mother should avoid

It is also better to avoid coffee, cold drinks or other caffeine-rich products in the postnatal diet. If the mother or baby seems to be allergic to any foods, it will be wise to avoid them altogether. The habit of drinking alcohol is also totally prohibited by all doctors, to ensure the good health of the breastfed child. A nursing mother should never attempt any strict diet control to lose weight, as it can physically weaken her because she needs maximum strength to raise her child properly.