10 Tips for a Healthy Breastfeeding Mom

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We have all heard advice about certain foods that make breastmilk more nutritious; but not all of them are necessarily true. On World Breastfeeding Week, Maria Baghdoyan, Nutritionist at Nestlé Middle East, provides you simple and scientific tips and tricks to help your body produce high quality breastmilk for your baby to benefit your own health and well-being during this critical and memorable period of motherhood.

 

1. Eat More

Producing breastmilk requires about 500 extra calories, so make sure they come from healthy varieties distributed between all food groups (Grains, Fruits and Vegetables, Meats and Pulses, Milk & Dairy). Example of a 500 kcal meal is: 2 slices of wholewheat bread with 1 boiled egg, a cup of raw or cooked vegetables, a glass of skimmed milk and a fresh fruit

2. Distribute your meals

It is absolutely normal to feel hungry all the time during breastfeeding because your body consumes a lot of energy to produce breastmilk; so to help curb the constant hunger cues; have 3 main meals and 3 snacks in-between inclusive of the snack after dinner to support you with the night-time feedings.

3. Drink more water

Your body needs plenty of water to produce breastmilk, so try to drink twice the amount of water you normally have to replenish your body with what’s going to breastmilk.

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