Share on Pinterest Grapefruits and oranges are good souces of essential nutrients. Fruits are a rich source of many nutrients. They may also help relieve constipation, which some people experience after giving birth. Aim for about 2 cups of fruit per day, which should include a wide variety of different fruits.
The sapodilla, or chiku, is a great fruit for breastfeeding mums. It is high in calories which you will need plenty of to produce more breast milk for your little one. You burn up to 500 calories a day just by nursing! Rich in vitamins A and C, it also aids in digestion and provides antioxidants.
The nourishing postpartum diet is made up primarily of whole grains, leafy greens, lentils and legumes, root vegetables, nuts and seeds, and spices and herbs.
Follow a healthy eating routine.
Choose a mix of healthy foods you enjoy from each food group, including: Whole fruits — like apples, berries, oranges, mango, and bananas. Veggies — like broccoli, sweet potatoes, beets, okra, spinach, peppers, edamame, and jicama.
Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.
Nursing mothers may want to avoid kiwi fruit.
Kiwi contains citrus which may have a series of negative effect. Citrus may cause the breast milk to have a pungent flavor which many babies refuse to taste it. For some babies, they develop diaper rashes as a result of citrus.
Avocados, full of healthy fats and fiber, are a great addition to your diet while breastfeeding. The fat in avocados help you and your baby absorb fat-soluble vitamins and can also be beneficial to your baby's developing brain health.
Eating bananas while breastfeeding is safe and can be a healthy addition to a mother's diet. Bananas are a good source of nutrients such as potassium, vitamin C, vitamin B6, and fiber, which are all beneficial to both the mother and baby.
Due to the abundance of iron and phosphorus, strawberries help with breast milk supply. They are also rich in vitamins B, C, and K. Aside from increasing breast milk production, they also reduce anxiety, clear up your blood, and are a wonderful antioxidant.
Chocolate contains theobromine. Because theobromine is a stimulant, it could, in theory, cause the breastfed infant to be wakeful and fussy. If indeed the chocolate does contain caffeine, there's a double whammy.
Typical gassy foods include broccoli, cabbage, beans, cauliflower or spicy foods. Some people also think dairy makes their babies gassy for others it's caffeine, although there is no evidence for that. Each baby is different so it's possible.
Common culprits include beans, broccoli, cabbage, and Brussels sprouts. Bloating, burping, and passing gas are normal. But if your baby is gassy or has colic, avoid these foods for a few weeks to see whether they relieve the symptoms.
While breastfeeding, calcium requirements increase significantly, so aim for five to six servings a day to meet the extra demands (1 serving = a glass of milk or pot of yogurt or 25g/1oz of cheese). Milk in sauces, puddings and milky drinks are great ways of getting enough calcium.
While breastfeeding, women are often advised to eat plenty of fruits to maintain a nutritious diet. However, not all fruits are beneficial for lactating women. Thus, some fruits to avoid while breastfeeding are citrus fruits, cherries, and prunes.
Drink mostly water, milk, and fruit juice. Eat foods that have protein such as milk, cheese, yogurt, meat, fish and beans. Protein rich foods are important to help you recover from childbirth and keep your body strong. If you are under 18, or were underweight prior to pregnancy, you need to eat more protein.
For most healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — after pregnancy. Consider these guidelines: Take time to warm up and cool down. Begin slowly and increase your pace gradually.