Breastfeeding is one of the precious moments in the journey as a mother. Because mother’s milk will be the main source of nutrition for babies. However, during the breastfeeding period, mothers certainly cannot only provide nutrition for the baby. But they also need optimal nutritional intake to maintain their own health. That’s the reason why understanding nutrition tips for breastfeeding mothers is very important.
Nutrition Tips for Breastfeeding Mothers to Pay Attention
Experts from accredited hospitals in the US, on YouTube The University of Vermont Medical Center, emphasized that nutrition during breastfeeding affects the quality of milk and the health of the mother. Breastfeeding mothers need additional energy to produce breast milk. Well-nourished mothers can stay healthy and breastfeed smoothly. However, if the mother lacks additional nutrition, she will easily get tired.
According to his research, the mother’s body uses around 300 to 500 extra calories per day to produce milk. If the mother’s nutrition is insufficient, the body automatically takes its own nutritional reserves.
Of course, this condition can trigger adverse effects such as fatigue, low milk production and even cause long-term bone loss. As a result, both mother and baby can lack daily nutrition which inhibits growth. Nutrition tips for breastfeeding mothers to prevent this include:
1. Calories
As previously stated, mothers need around 300 to 500 calories per day from normal needs. This is considering that they can lose 0.5 to 1.8 kg per month without enough calories. In this case, make sure not to forget to add sources of calories such as brown rice, whole wheat bread, sweet potatoes, potatoes and oatmeal at breakfast.
2. Protein
In addition to calories, protein is also important for breastfeeding mothers. This is because they are the main building blocks of the body. Including the production of new cells to support breast milk.
In addition, protein also helps repair body tissue damaged by pregnancy and childbirth. The need for protein is equivalent to 70 to 100 grams per day. The sources of intake can come from eggs, fish, skinless meat, tofu and tempeh.
3. Calcium
The next tip for breastfeeding mothers nutrition is calcium. During breastfeeding, the mother’s body works extra hard to produce milk that is rich in nutrients, including calcium. Calcium not only builds bones and teeth in babies. But it also plays a role in maintaining the health of the mother’s own bones.
Calcium deficiency can cause osteoporosis and increase the risk of fractures. In addition, calcium is also involved in various other body functions such as muscle contraction, nerve transmission and blood clotting.
So meeting calcium needs during breastfeeding should not be missed. The need is around 1,000 to 1,300 mg per day. Sources of calcium can come from milk, yogurt, cheese, broccoli, spinach and almonds.
4. Iron
For breastfeeding mothers, iron is a major aspect in the production of red blood cells as well as carrying oxygen throughout the body, including the mammary glands. Iron deficiency can cause anemia, making mothers easily tired and lacking energy. This condition can certainly affect breast milk production and its quality.
In addition, iron is also needed for the growth and development of the baby’s brain. The need for iron is around 9 to 10 mg per day. The best sources are red meat, chicken liver and cereals that are rich in iron.
5. Water
Staying hydrated in every condition is also no less important. In this case, mothers need at least 3 liters per day to prevent dehydration. The source can come from water, fresh fruit juice and soup. As much as possible avoid sweet drinks that contain a lot of sugar. The reason is, this type of drink will actually increase unhealthy fats.
Those are some nutrition tips for breastfeeding mothers to increase milk production while maintaining overall health. If eating alone is not enough, you can balance it by taking daily supplements. Remember, the health of the mother is an investment for a better family and baby. So the husband and family must also play a role in supporting it. /puji
