MAKING LIQUID GOLD: Good Nutrition for Breastfeeding Mothers

You will be sure to see a steady reduction is weight even after the intake of extra calories, as the body uses up stored fat to produce breastmilk. Essential Fatty Acids (EFAs), (found in nuts, seeds, olives, avocado and fish) are an important part of your diet during both pregnancy and lactation. Breastmilk is a good source of EFAs, and can be especially rich if you are sure to include EFA foods in your diet. TFAs, which are found in hydrogenated oils and processed foods, and are show to cause cardiovascular risk, neurological underdevelopment, weight gain and other health risks in children. ATYPICAL DAY On waking up – some dates and soaked almonds Breakfast water based infusion (avoid tea/ coffee) + warm breakfast like poha/ upma/ idli/ uttapam/ paratha/ chilla/ sprouts/ wholegrain toast + a bowl of sprouts Mid morning fruit + vegetables juice + 1tbsp soaked sesame seeds Lunch roti Or rice + subzi + dal + yoghurt/ buttermilk Tea time water based infusion + baked potato wedges/ corn bhel/ sprout bhel Late evening fruit + nuts Dinner same as lunch + 1 bowl vegetable soup in addition to the above, you can include coconut water, some more juices and a few extra glasses of buttermilk to keep you hydrated & energised.
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Scientists have discovered a source of liquid gold. For decades they have tried to dismantle, analyze, and recreate this amazing substance – to no avail. The only known source of this magical fluid is a mother’s breast, and it’s not giving up its secrets easily. Shortly after giving birth, chemical messages are sent throughout a woman’s body, instructing it to produce breastmilk. The mechanisms involved in its production are mind-boggling, as are the various benefits it provides to the infant. Through diet we can increase its potential and help ensure that it is of the highest possible quality.

ENERGY – the fuel Producing enough milk to feed a rapidly growing child can take a lot of energy – about 500 calories each day. Find these calories in nutrient-dense foods, not high sugar ones. Energy foods like dried fruit, smoothies, fruit jams, barley, sweet potatoes and tapoica are excellent energy giving foods post preganacy. You will be sure to see a steady reduction is weight even after the intake of extra calories, as the body uses up stored fat to produce breastmilk.

PROTEIN – the body building nutrient The protein found in your breastmilk is easily and quickly digested. It has the perfect amino acid profile for growth, one which is unique to human milk. During the postpartum period, a diet low in protein may lead to an increase in recovery time. This may affect your ability to establish a good nursing routine and thus a good milk supply. Studies show that the protein content of breastmilk could be enhanced with an increase in dietary protein. Include at least 4 protein dense servings of food daily (i.e. tofu, nuts, yoghurt, beans, egg, fish, etc.).

FATS – the absorbers & insulators Fats in – fats out. The composition of fat found in your milk is highly variable and very much under the influence of your diet. Within hours of a meal, the type of fat you consumed will become the predominant fat in your milk. This means you should try to be aware of what to eat – and not eat! During the prenatal and neonatal stages, the one substance that plays an important role in growth, neurologic development and function, and learning and behaviour is fat. Essential Fatty Acids (EFAs), (found in nuts, seeds, olives, avocado and fish) are an important part of your diet during both pregnancy and lactation. These EFAs are essential for brain development & memory enhancement in your child. AA and DHA are found in great concentrations in the human brain and nervous system. Breastmilk is a good source of EFAs, and can be especially rich if you are sure to include EFA foods in your diet. If your diet is high in Trans-Fatty Acids (TFAs), these too will be passed on to the infant. TFAs, which are found in hydrogenated oils and processed foods, and are show to cause  cardiovascular risk, neurological underdevelopment, weight gain and other health risks in children. Even if your diet is rich in EFAs, the inclusion of TFAs will prohibit their metabolization and neither you nor the baby will receive all possible benefits.

WATER The extra fluid you are creating must be supported with additional fluids in your diet. Some mothers will experience an intense thirst as their baby latches on. All the more reason to keep a glass of water nearby at all times! Therefore drinking approximately 10-12 glasses of water each day is very important.

TOXINS IN YOUR MILK? In addition to TFAs, there are other substances in your diet that are passed on to your child. Caffeine and alcohol, both are taken in by the infant through milk. Unfortunately the baby’s immature liver will have difficulty processing these chemicals, even if no outward signs of ingestion are visible (irritability, sleeplessness, etc.). A

TYPICAL DAY On waking up  – some dates and soaked almonds Breakfast – water based infusion (avoid tea/ coffee) + warm breakfast like poha/ upma/ idli/ uttapam/ paratha/ chilla/ sprouts/ wholegrain toast + a bowl of sprouts Mid morning – fruit + vegetables juice +  1tbsp soaked sesame seeds Lunch – roti Or rice + subzi + dal + yoghurt/ buttermilk Tea time – water based infusion + baked potato wedges/ corn bhel/ sprout bhel Late evening – fruit + nuts Dinner – same as lunch + 1 bowl vegetable soup in addition to the above, you can include coconut water, some more juices and a few extra glasses of buttermilk to keep you hydrated & energised. Make sure to eat fresh, eat local and avoid packaged food. Remember to eat food that suits your body type. You may wish to avoid whole pulses if you have a colicky baby. It is not a crime to eat sweets or fried food. However, if you wish to do so, try eating those made fresh rather than opting for store-bought packets.   We may never know how to replicate breastmilk, and we are only just beginning to understand its value. As a breastfeeding mother you should feel encouraged that you are doing what is best for your child. Taking good care of yourself and eating a healthy diet will help you meet the demands of your nursing relationship. Your baby will thank you.    

 

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