5 Tips For New Moms: Eat Healthy, Feed Healthy
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A mother always wants the best for her child. But amidst the sleepless nights, vaccinations, washing, and extra cleaning, she forgets that if she doesn’t take care of herself in the first place, her child’s well-being gets affected automatically.Breast milk provides the optimal nutrition for the baby. It provides an ideal mix of protein, fat, vitamins and other nutrients that are vital for the growth of the baby. Breast milk is very easy to digest and is packed with antibodies that prevent the baby from falling sick.
Breast milk also lowers risk of allergies and asthma. Studies have shown that babies who are exclusively breast fed for the first 6 months have lesser infections like diarrhoea, respiratory problems and ear infections. Babies who are exclusively breastfed have less chances of being hospitalised and have fewer trips to the doctor.
To ensure that the baby gets optimal nutrition through breast milk, it is important that a breastfeeding mother produces sufficient milk. . Here are some quick tips for all you mamas out there, to make sure your baby gets the right nutrition.
1. Have a well-balanced diet – Include foods that enhance the production of breast milk. Make sure you have enough protein. Include protein rich foods 2-3 times per day, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. Eat your veggies and fruits. Do not diet.
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2. Keep yourself hydrated – There is no need to keep a record of how much water you drink. Your best bet would be to keep drinking water as you feel thirsty. If your urine is clear or light yellow, it's a good sign and means that you're well hydrated.
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3. Limit caffeine – No, you don’t need to cut out caffeine completely. You could enjoy a glass of wine or a latte once in a while.
4. Calorie intake per day – There is no answer as to how many calories do you really need. Typically, a woman would need 500 calories more than her normal calorie intake. Instead of counting calories though, the quantity and timing of your food should depend on how hungry you are.
5. Aim for slow and steady weight loss – Your fat will not fall off in one day. Be patient and kind to your body. It all depends on your body, your food choices, your activity level, and your metabolism. Give yourself 1 year to come back to shape, slowly and steadily. For now, this is your time. Just relax, enjoy your super nutritious meals, and your baby.