Maximizing Your Breastfeeding Nutrition: 5 Health Tips For New Moms

Nutrition is extremely important to the health of both new mothers and their babies, especially during breastfeeding. 

While some of the nutrients from food will be passed on to your baby through breast milk, you’ll need to ensure you’re still getting the right amount and variety of nutrients as well. 

Five Health Tips For New Moms

These five tips will help you maximize your breastfeeding nutrition while also helping you feel your best throughout the process.

1. Know where your nutrients are coming from

If you’re breastfeeding, you need to make sure you’re getting enough nutrients to support both you and your baby. Here are some tips to help you maximize your nutrition while breastfeeding. 

• Eat a balanced diet with plenty of protein, calcium, iron, and folate-rich foods such as spinach and beans. 

• Take prenatal vitamins with DHA during pregnancy so that you have enough DHA in your milk after birth. 

• Drink fluids that contain lots of electrolytes like coconut water or broth soup.

2. Understand the importance of drinking water

Drinking plenty of water is essential for both you and your baby when you’re breastfeeding. Not only will it help you stay hydrated, but it will also help increase your milk production. aim to drink eight glasses of water a day, and even more if you’re breastfeeding in hot weather or exercising. 

If you find yourself getting thirsty throughout the day, that’s your body telling you that it needs more fluids. 

Drink up! Drink plenty of protein-rich foods: Protein-rich foods like meat, eggs, beans, lentils, and soybeans are important for mothers who are breastfeeding because they provide amino acids which can be passed on to their babies through breastmilk.

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3. Invest in a quality breast pump

A quality breast pump is an investment that will pay off in the long run. Not only will it save you time and hassle, but it will also help you provide your baby with the best possible nutrition.

 Here are a few tips to help you get the most out of your breast pump -Make sure your pump matches the needs of your breasts (i.e., size, strength). 

• Don’t worry about getting a name brand. Any high-quality breast pump should work well enough for a healthy new mom. However, if there’s one you really like, go ahead and invest in it! 

• Use good hygiene practices when pumping at work or away from home to minimize contamination risks. Avoid drinking from shared water bottles or using someone else’s cup to drink while pumping. 

These may contain bacteria that can contaminate milk as well as cause illness among other people who come into contact with them always wash hands before touching any part of the equipment used during pumping sessions.

4. Optimize your breastfeeding experience

• Start with a good latch. Getting a good latch from the start will help you avoid pain and discomfort while breastfeeding. Plus, it will help your baby get the most milk possible.

•  Drink plenty of fluids. Breastfeeding can be dehydrating, so make sure to drink plenty of fluids throughout the day. water, herbal tea, and low-sugar juices are all great options.

•  Eat a balanced diet. Make sure that your breast milk is nutritious by eating a healthy, well-balanced diet. Keep in mind that nursing mothers need about 300 extra calories per day, as well as more protein and iron than non-nursing women. 

5. Get some sleep!

One of the best things you can do for your breastfeeding nutrition is to get enough sleep. When you’re well-rested, your body is better able to produce milk and absorb nutrients. Plus, you’ll have more energy to take care of yourself and your baby. Here are a few tips for getting the sleep you need

• Create a routine that tells your body when it’s time to go to bed (such as reading in bed before going to sleep). 

• Practice relaxation techniques like yoga or meditation.

• Limit screen time (especially close to bedtime) because it disrupts the production of melatonin, which regulates our circadian rhythms. 

• Take naps when you can so that they don’t interfere with nighttime sleep.

References:

🔵WebMD(2005-2022)12 Super-Foods for New Moms(Available Online):https://www.webmd.com/parenting/baby/breast-feeding-diet

🔵Mayo Clinic(n.d)Breastfeeding nutrition: Tips for moms(Available Online):https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912