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Breastfeeding can be a challenging task for new mothers, especially if they have fussy babies. A mother’s diet plays a crucial role in ensuring that the baby is healthy and is getting all the required nutrients. A balanced breastfeeding diet can help boost milk supply, improve the quality of breast milk, and ensure that both the mother and the baby are healthy. To start with, mothers need to ensure that they are consuming enough calories to meet the demands of breastfeeding. The recommended calorie intake for breastfeeding mothers is around 500 calories more than non-breastfeeding mothers. However, it’s important to note that this calorie intake varies from mother to mother based on their body weight, height, and activity level. Consuming a variety of foods from all food groups is essential. It’s essential to include fruits and vegetables, whole grains, lean proteins, and healthy fats in a breastfeeding diet. Some of the best foods to consume during breastfeeding include: 1. Oatmeal - Oats are an excellent source of iron, fiber, and protein, and can help increase breast milk supply. 2. Salmon - Salmon is packed with omega-3 fatty acids that are essential for the baby’s brain development. 3. Leafy greens - Leafy greens are rich in vitamins and minerals such as calcium, iron, and vitamin K that are essential for the baby and the mother. 4. Berries - Berries are packed with antioxidants, and consuming them can help boost the immune system of both the baby and the mother. 5. Nuts and seeds - Nuts and seeds are rich in healthy fats, protein, and fiber, and can help improve the quality of breast milk. It’s also important to stay hydrated during breastfeeding. Breastfeeding mothers should aim to drink at least 8-10 glasses of water a day. Consuming other fluids such as milk, coconut water, and fresh juices can also help keep the body hydrated. In conclusion, breastfeeding mothers need to ensure that they are consuming a balanced diet that is rich in nutrients to ensure that both the mother and the baby are healthy. A breastfeeding diet should include a variety of foods from all food groups, and it’s essential to stay hydrated. It’s advisable to consult a doctor or a nutritionist to get a customized breastfeeding diet plan that meets the specific needs of the mother and the baby.
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