Recommended breastfeeding foods can help breastfeeding mothers meet nutritional needs, both for their own bodies and their little ones. There are several recommended breastfeeding foods, one of which is processed soy products.
Breastfeeding food is important for breastfeeding mothers to consume to meet energy and nutritional needs. This is because adequate nutritional intake will help maintain breast milk production which is important for the health and development of the baby .
Unlike women who are not breastfeeding, breastfeeding mothers need more calories, protein, vitamins, and minerals, depending on their daily activities, body metabolism, and frequency of breastfeeding.
Breastfeeding mothers must also continue to meet their fluid needs by drinking 8 glasses of water per day. This is because the breastfeeder’s body will release the hormone oxytocin which will make the breastfeeder feel thirsty more often. In addition, by drinking lots of water, the breastfeeder’s body can stay fit and avoid dehydration.
A List of Recommended Foods for Breastfeeding Mothers
To fulfill the nutritional needs of breastfeeding mothers and their little ones, the following foods can be ideal choices:
1. Tofu
In order for breast milk production to be fulfilled, breastfeeding mothers can consume processed products from soybeans, one of which is tofu. This is because tofu contains abundant lactogen and estrogen. In addition, tofu also contains protein, vitamins, and minerals, making it the right food for breastfeeding mothers to consume.
2. Tempeh
Tempeh is another processed soybean product that can be used as food for breastfeeding mothers. As explained previously, the lactogen and estrogen content in soybeans can stimulate breast milk production in breastfeeding mothers.
3. Fruit
Breastfeeding mothers need a higher amount of vitamin C, which is 120 milligrams per day. This high vitamin C requirement can be met by consuming fruits that contain vitamin C, one of which is oranges.
Breastfeeding mothers can consume fruits containing vitamin C directly or served as juice and salad. However, before consuming it, make sure the fruits have been washed clean and are free from pesticides , okay.
4. Vegetables
Vegetables are a good source of vitamins and minerals for the bodies of breastfeeding mothers and their little ones. Not only that, fruits and vegetables also contain fiber which is good for digestion, so breastfeeding mothers avoid constipation.
Just like with fruit, make sure that the food for breastfeeding mothers has been washed clean and is free from pesticides before consuming it.
5. Whole wheat
Whole wheat is one of the food choices that can be consumed by breastfeeding mothers. This is because wheat contains folic acid which is very important for the health of the baby.
In addition, wheat contains carbohydrates, fiber, and iron which are very much needed by breastfeeding mothers as a source of energy and as additional nutrition for child development.
6. Brown rice
The carbohydrate and fiber content in brown rice is very much needed by nursing mothers as a source of energy. In addition, this nursing mother’s food also contains calories that can make breast milk production better quality .
7. Fish
Breastfeeding mothers also need sufficient protein intake. This nutrition is important to support breast milk production and tissue recovery after giving birth. To meet protein intake, breastfeeding mothers can consume fish, at least 2 servings a week.
Choose fish rich in DHA and omega-3, such as salmon, mackerel, or sardines. Because, the nutritional content is good for the development of the baby’s nervous system and brain and helps reduce postpartum stress in mothers.
8. Eggs
Another recommended food for breastfeeding mothers is eggs. Almost the same as fish, eggs are a food rich in protein, omega-3, and vitamin D. These three nutrients are useful for supporting the growth and development of babies, especially for bone growth and brain development.
9. Lean meat
Breastfeeding mothers can also meet their protein needs by consuming lean meat. In addition, the content of vitamin B, zinc, and selenium in lean meat can be supporting nutrients for the growth of children’s bones and brains.
Mom, try to cook lean meat until it is perfectly cooked so that bacterial infections that cause diarrhea and stomach aches can be prevented.
10. Milk and milk products
Milk is one of the important sources of nutrients, such as calcium, vitamin D , protein, fat, and vitamin B. Not only that, various dairy products, such as yogurt and cheese, also contain important nutrients that are good for supporting the quality and production of breast milk and the growth and development of babies.
11. Nuts
Nuts and seeds are also foods for breastfeeding mothers. This is because these foods are rich in various important nutrients that are beneficial for the health of breastfeeding mothers and their little ones, such as protein, essential fatty acids, iron, calcium, zinc, fiber, vitamin B, vitamin E, and vitamin K.
In addition, nuts and seeds are also known as foods that can increase breast milk production.
Foods and Drinks That Breastfeeding Mothers Should Avoid
In addition to knowing what foods are recommended for breastfeeding mothers, breastfeeding mothers must also pay attention to some foods and drinks that have the potential to harm the health of breastfeeding mothers and their little ones.
Here are some types of food and drinks that breastfeeding mothers should avoid:
Fish that contain a lot of mercury
Although rich in protein, some types of fish also contain a lot of mercury . If consumed excessively, this substance, which is classified as a heavy metal, can be harmful to health and damage the nerves and organs of breastfeeding mothers and their little ones.
Some types of fish that have high mercury content are shark, mackerel, tuna, swordfish, and snapper. Therefore, to be safer, breastfeeding mothers are advised to consume no more than 2 servings of fish per week.
Caffeine
Excessive caffeine consumption is also not recommended during breastfeeding. To be safer, breastfeeding mothers are advised to limit their caffeine intake to no more than 300 mg of caffeine or the equivalent of 2–3 cups of coffee a day.
Because, the high caffeine content in breast milk can disrupt the baby’s digestive system and make it difficult for him to sleep. In addition to coffee, caffeine is also contained in tea, energy drinks, and chocolate.
Alcoholic drinks
When breastfeeding mothers consume alcoholic beverages , the substance will be absorbed into breast milk and can be drunk by the baby. This is certainly not good for the baby’s health. Therefore, during breastfeeding, breastfeeding mothers should not consume alcoholic beverages.
In addition to food and drinks, another thing that needs to be avoided is the habit of smoking. Smoking around the baby can increase the risk of him experiencing several diseases, such as asthma, bronchitis, and ear infections. In addition, the habit of smoking can also reduce the quantity of breast milk that Busui produces.
After knowing what foods are recommended for breastfeeding mothers and what should be avoided, breastfeeding mothers are expected to be wiser in determining their daily food and drink menu.