Talking about food or nutritional intake for postpartum mothers, there are several types of food that are recommended and there are also types of food that are better avoided by postpartum mothers. Consuming the recommended foods can certainly help mothers meet energy and nutritional needs, both for their own bodies and for their babies. This is because adequate nutritional intake will help maintain breast milk production which is important for the baby’s health and growth and development.
Nutritional needs of postpartum and breastfeeding mothers
The nutritional needs of each breastfeeding mother are different from each other. Here is the explanation:
- Calorie Requirements.
Generally breastfeeding mothers need 500 calories more than women who are not breastfeeding. However, the calorie needs of each breastfeeding mother vary, depending on many factors, such as daily activities, body metabolism, and frequency of breastfeeding. Mothers are advised to consume various types of food in smaller portions but more often, so that they can get nutrition and energy regularly. - Vitamin and mineral requirements.
During the breastfeeding period, mothers need to meet their needs for various vitamins and minerals more than usual. To get this nutritional intake, make sure the food you consume is varied and consists of balanced nutrition. A variety of foods can also enrich the nutrition of breast milk, as well as get the baby used to being able to be given complementary foods. - Body fluid needs.
When breastfeeding, the mother’s body will release the hormone oxytocin which will make the mother feel thirsty more often. Therefore, drink water every time you feel thirsty. Generally, for adults, the recommended consumption of water is around eight 230 ml glasses per day or a total of 2 liters. However, mothers can also consume other drinks, such as fruit juice or milk. Fluid intake is very important to keep the mother’s body fit and avoid dehydration.
Recommended Food for Postpartum and Breastfeeding Mothers
To meet the nutritional needs of mothers and babies, here are several foods that can be ideal choices, including:
- Whole wheat and brown rice.
Nursing mothers need adequate energy intake from food. This energy source can be obtained from carbohydrates found in rice, bread, potatoes, sweet potatoes, and whole wheat and brown rice which are rich in fiber. Especially whole wheat, not only does it contain carbohydrates and fiber, this food is also rich in folate which is very good for breastfeeding mothers and babies. Mothers can mix whole wheat with brown rice to produce high quality breast milk. - Fish.
Apart from carbohydrates, mothers also need adequate protein intake. This nutritional intake is important to support breast milk production and recovery of body tissue after giving birth. To meet protein intake, mothers can eat fish. Choose fish that are rich in DHA and omega-3, such as salmon, tuna or sardines. The reason is, the nutritional content is good for the development of the baby’s nervous system and brain and helps reduce postnatal stress in the mother. - Egg.
Foods that are also recommended for breastfeeding mothers are eggs. Almost the same as fish, eggs are a food that is rich in protein, omega-3 and vitamin D. These three nutrients are useful for supporting the baby’s growth and development, especially for bone growth and brain development. Nursing mothers can consume eggs, as long as they are well cooked and must be boiled. Consuming uncooked or raw eggs risks contamination with salmonella bacteria which can cause food poisoning. Consumption of eggs can only be a maximum of 2 eggs per day. - Fruit and vegetables.
Fruit and vegetables are good sources of vitamins and minerals for the mother and baby’s body. Not only that, fruit and vegetables also contain fiber which is good for digestion, so mothers can avoid constipation. However, before consuming them, make sure the fruit and vegetables have been washed thoroughly and are free from pesticides. Examples of fruit and vegetables include apples, dates, oranges, papaya, avocado, blueberries, spinach, katu, carrots, tomatoes, lettuce, broccoli and so on. - Milk and its processed products.
Milk is a source of important nutrients, such as calcium, vitamin D, protein, fat and vitamin B. Not only milk, various dairy products, such as yoghurt and cheese, also contain important nutrients that are good for supporting the quality and production of breast milk and growth. baby flower. - Nuts.
Nuts and seeds are also good foods to consume during breastfeeding. The reason is, this food is rich in various important nutrients that are beneficial for the health of mothers and babies, such as protein, essential fatty acids, iron, calcium, zinc, fiber, vitamin B, vitamin E and vitamin K. Apart from that, nuts and Whole grains are also referred to as foods that can increase breast milk production.
Foods and Drinks That Postpartum and Breastfeeding Mothers are Better to Avoid
Apart from knowing what foods are recommended for breastfeeding mothers, mothers must also pay attention to some foods and drinks that have the potential to harm the health of the mother and baby.
The following are several types of food and drinks that breastfeeding mothers should avoid:
- Fish that contain a lot of mercury.
Fish is indeed rich in protein, some types of fish also contain a lot of mercury. If consumed excessively, substances classified as heavy metals can endanger health and damage the nerves and organs of the mother and baby. Several types of fish whose mercury content is high include shark, mackerel, tuna, swordfish and snapper. Therefore, to be safer, mothers are advised to consume no more than 2 portions of fish per week. - Drinks containing caffeine.
Excessive caffeine consumption is also not recommended during breastfeeding. To be safer, mothers are advised to limit caffeine intake to no more than 300 mg of caffeine or the equivalent of 2-3 cups of coffee a day. The reason is, the high caffeine content in breast milk can disrupt the baby’s digestive system and make it difficult to sleep. Apart from coffee, caffeine is also contained in tea, energy drinks and chocolate. - Drinks containing alcohol.
When a mother consumes drinks that contain alcohol, the substance will be absorbed into breast milk and can be drunk by the baby. This is certainly not very good for the baby’s health. Therefore, during the breastfeeding period, mothers should avoid consuming alcoholic drinks. - Spicy food.
Mothers who like spicy food should reduce it from now on. The reason is, spicy food can affect the taste of breast milk and can cause discomfort to the baby. Apart from that, spicy food can also cause babies to experience colic, bloating, and even diarrhea. - Cow’s or soy milk and its processed products.
Milk is a source of important nutrients, such as calcium, vitamin D, protein, fat and vitamin B. However, milk in some babies can also trigger allergic reactions. Therefore, it is important for mothers to pay attention to the baby’s reaction when the mother previously consumed cow’s milk, dairy products, soy milk or processed soy products. If the baby shows symptoms of allergies, such as itchy skin, skin rashes, wheezing, coughing, constipation, vomiting, or changes in the color of the stool, you should immediately stop consuming this type of drink or food and consult a doctor or midwife. - Foods that Trigger Allergies.
Everyone has different food allergy triggers. There are those who are allergic to eggs, nuts, corn, milk and chocolate. If the mother has allergies to certain foods, it is best to avoid those foods while the mother is breastfeeding. In some cases, food triggers can cause allergy symptoms in babies, such as a reddish rash and itching on their body.
Apart from food and drink, something that also needs to be avoided is smoking. Smoking around a baby can increase his risk of developing several diseases, such as asthma, pneumonia, bronchitis and ear infections. Apart from that, smoking habits can also reduce the quantity and quality of breast milk produced.
After knowing what foods are recommended for postpartum or breastfeeding mothers and what should be avoided, it is hoped that mothers will be wiser in determining their daily food and drink menu. If you still have questions regarding the recommended food consumption for breastfeeding mothers, don’t hesitate to consult a doctor or midwife.
