HEALTHY FOOD TIPS FOR BREASTFEEDING MOTHERS

A mother who is breastfeeding should really pay attention to the daily diet. Consumption of a varied diet will provide nutrients and nutrients needed by the body into balance. With good nutrition and adequate nutrition will make the body is in a fit condition. So it will have a direct impact on the content of which is absorbed into the breast milk.

Indeed no specific foods that must be consumed for breastfeeding mothers, but there are a few things to note:

  1. Stay away from low calorie foods in order not to reduce appetite.

2. Avoid smoking, cigarette smoke and alcohol because it can poison the baby and make stunted.

3. Reduce caffeine. When nursing mothers are accustomed to drinking coffee, limit consumption to a maximum of 2 cups per day. Besides coffee, caffeine is also found in chocolate, tea, some soft drinks and drugs.

4. Limit / do not consume too much saturated fat as found in fatty meats, coconut oil, and butter.

 5. If the baby has allergies, check what foods consumed by the mother. Stop the consumption of foods that cause allergies in infants.

6. Do not take medication during breastfeeding, unless it has consulted with the doctor.

Here are some healthy eating tips for you:

1. Increase fluid in the body, because 87 percent of its Asi is Water. In addition to water, milk and fruit is a source of fluid for the body.

2. Rice and grains like as wheat, corn, oats, bread, etc. contain nutrients and fiber that are good for the little guy.

 3. Fresh fruits and vegetables should also be present in your diet. Supplements of vitamin A, C, B1, B2, B12, niacin and folic acid is needed during lactation.

4. Vegetables such as spinach, kale and katuk also contains iron which is good for you. Each 100 g katuk leaves, there are around 2.7 mg of iron and 204 mg of calcium.

5. Consumption of low-fat milk, yogurt, and cheese are very good for your child, because they contain calcium, protein and vitamins.

6. Do not be afraid of the word 'fat', because many types of fats are good for your health and you need to consume. For example, olive oil, fat in salmon, avocado, and nuts.

7. Fish and other seafood. Fish high in omega 3 essential for infant growth. But remember, according to the U.S. Environmental Protection Agency (EPA), nursing mothers should not eat shark, swordfish, king mackerel, or tile fish because of high levels of mercury. Salmon tuna fish pollock and catfish are safe to eat 12 ounces a week because of the kind of low-mercury fish.