Healthy Food Healthy Mom And Healthy Baby
Key Highlights
- New moms, especially those breastfeeding, should increase their daily calorie intake. An additional 300-400 calories per day are recommended for breastfeeding women. A well-nourished breastfeeding mother typically needs 2000-3000 kcal per day.
- Essential nutrients needed are carbohydrates, proteins, calcium, fiber, iron, iodine, chlorine, Vitamins A, D, B12, and fats.
- Avoid processed foods, and opt for freshly cooked meals and avoid dieting to prevent nutritional deficiencies.
- This article suggests a variety of foods to meet increased calorie needs, including fruits, vegetables, lean meat, eggs, beans, lentils, and whole grains for mothers. It also highlights the benefit of exposing the baby to different tastes through breast milk.
- A mother's diet can affect the baby's health and development through breast milk. Make wise dietary choices for both maternal health and the baby's growth.
Why A Higher Caloric Intake?
- A new mom, especially one who is breastfeeding her baby needs to increase her calorie count to meet the nutritional demands of her body.
- It is estimated that an additional 300-400 calories per day are required by a breastfeeding woman.
- Approximately, 2000-3000 kcal per day are needed by a well-nourished breastfeeding mother. Although the need for extra calories varies from woman to woman.
Nutrients For New Mothers
| Nutrient | Food Sources | Function |
| Carbohydrates | Fruits, vegetables, and whole grains. Limit other sources such as white rice and sugar | They provide energy and support breastfeeding. |
| Proteins | Meat, fish, beans, nuts, eggs, and tofu are rich sources of proteins.; | Proteins are required by your body to aid in repair and healing. |
| Calcium | Dietary sources of calcium include milk, dairy products, cereals, and kale. Breastfeeding women should take about 1000 mcg of calcium per day. | It is needed to strengthen your bones and muscles. |
| Fibre | Fruits, vegetables, and legumes are rich sources of fibre. | It keeps your digestive system healthy. |
| Iron | You should consume fortified cereals, citrus fruits, and green leafy vegetables to get enough iron required by the body. Recommended iron intake for a new mother is 0.5 mg. | Iron is necessary to prevent and treat iron deficiency anaemia. |
| Iodine and Chlorine | Lactating mothers need about 200 mcg of iodine and 550 mcg of chlorine per day, which they can consume from iodized table salt, dairy products, or eggs. | Iodine is essential for the normal functioning of the thyroid gland and chlorine is vital for regulation of various body functions. |
| Vitamins A, D, B12 | Milk provides all essential vitamins like vitamins A and D. Consider the intake of food rich in vitamin B12 such as meat, eggs, fish, and milk. Vitamin B12 deficiency may occur in vegetarians. You can go for a vitamin B12 supplement if you are a vegetarian. | These are essential for repair and healing. |
| Fats | Healthy fats found in nuts, olive oil, and avocadoes should be included in your diet as well | These provide energy and protect your vital organs. |
Breastfeeding And Your Diet
- Have a balanced diet rich in all essential nutrients like proteins, carbohydrates, vitamins, and minerals. Drink plenty of fluids.
- Try to avoid processed foods. Avoid packaged food and stick to freshly cooked food. You can cook in bulk to save time.
- Choose healthy food and limit junk food.
- Dieting should not be considered as it can lead to nutritional deficiencies.
Foods You Must Consume
- To get those extra calories, go for a slice of bread, with a tablespoon full of peanut butter, apple, or banana and yoghurt.
- Consume more fruits, vegetables, lean meat, eggs, beans, lentils, and whole grains. Choose a variety of healthy foods.
- This way your baby can develop a taste, as he is exposed to it through the breastmilk.
- A multivitamin supplement is recommended for lactating mothers in case they are not able to derive all nutrients from their diet.
- You should increase your fluid intake as well. Drink lots of water. Avoid juices and sugary drinks.
What Foods Should You Avoid?
- Alcohol: You must avoid drinking alcohol as it is not safe for your baby at all.
- Caffeine: 2-3 cups of caffeine are recommended for the new mother. Too much caffeine can pass through breast milk to your baby and interfere with his sleep.
- Seafood: Although seafood is healthy, it may contain mercury or other contaminants which may result in neurological problems in babies.
- Spicy foods: These can aggravate the production of gas and cause stomach pain in the baby.
Conclusion: Balanced Diet is Essential
New mothers need a healthy diet so that their bodies can recover after pregnancy and delivery. One should ensure the intake of a balanced diet containing all essential nutrients. Your diet affects your baby. He may get fussy or may be allergic to certain foods, through breastmilk. So, choose your diet wisely for your health as well as your baby’s growth and development.
Dr. Sintayehu Abebe
Dr Sintayehu Abebe is a Consultant Internist and Interventional Cardiologist at the Addis Ababa University. The young and energetic Dr Abebe who is always keen on learning new things is also President of the Ethiopian Society of Cardiac Professionals (ESCP).
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- Home [Internet]. Nutrition Tips for New Mothers | Eating Right for Two | Beaumont Health. [cited 2023Apr6].
- Maternal diet [Internet]. Centers for Disease Control and Prevention. Centers for Disease Control and Prevention; 2022 [cited 2023Apr6].
- Gavin ML, editor. Pregnant or breastfeeding? nutrients you need (for parents) - Nemours kids health [Internet]. Kids Health. The Nemours Foundation; 2020 [cited 2023Apr6].
- What to eat while breastfeeding your baby [Internet]. Mayo Clinic. Mayo Foundation for Medical Education and Research; 2022 [cited 2023Apr6].
Our team of experts frequently monitors developments in the health and wellness field, and we update our articles when new information becomes available.
Current Version
Dec, 13 2023
Written By
Dr. Sintayehu Abebe
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