How to make breast milk more nutritious

Video: What can I do to make my breast milk more fattening?

Content

Steps
Method 1 of 2: Adjust your food intake
Method 2 of 2: Adjust your fluid intake
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Your breast milk contains a healthy dose of protein, fat, vitamins and carbohydrates, as well as white blood cells - living cells that help protect your baby from infections. Breastfeeding is recommended by the Pediatrician Association for the first six months of your child's life to help fight infections and disease. It is also beneficial for the health of a young mother.When you are breastfeeding, you should eat foods and fluids that will provide optimal nutrition for your baby and increase the amount of nutrients in your breast milk.

Steps

Method 1 of 2: Adjust your food intake

1 Consume 500 more calories per day. To maintain your energy levels, you can consume an additional 400-500 calories per day. Be sure to get these extra calories from nutrient-rich foods and not exceed 500 calories per day.
- However, while breastfeeding, you do not need to increase your calorie intake and you can continue to follow the diet that you followed during pregnancy. Avoid consuming too many calories as this can slow your post-pregnancy weight loss, which is an important part of post-pregnancy recovery.
2 Eat protein-rich foods such as lean meats, eggs, dairy products, and beans. To provide your breast milk with better nutritional value for your baby, eat a diet rich in good sources of protein. Lean meats such as chicken, eggs, milk, beans, and lentils are good additions to your diet.
- If you are maintaining a daily caloric intake of 2,400 calories, you need to consume three cups of dairy products, such as yogurt, milk, or cheese, and 185 grams of meats and beans, such as fish, lean meats, legumes, and nuts.
- It is always worth looking for seafood with the lowest mercury content to avoid raising your body's mercury levels. Shrimp, canned tuna, pollock, and salmon are all great options.
3 Eat a balanced diet of vegetables, fruits, and whole grains. You should also maintain the right balance of vegetables, fruits, and whole grain sources such as whole grain breads and brown rice. Remember to always wash fruits and vegetables before consuming to reduce your and your baby's exposure to pesticide residues.
- If you are maintaining a daily caloric intake of 2,400 calories, try to consume three cups of vegetables a day. Eat green leafy vegetables (such as spinach and kale), orange vegetables (such as peppers and carrots), and starchy vegetables (such as pumpkin and potatoes). It is also worth consuming two cups of various fruits and 225 grams of whole grains per day.
4 Try to eat a variety of foods. Eating a variety of foods while breastfeeding will alter the taste of your breast milk and allow your baby to taste different tastes. This will help him broaden his range of tastes and ease the transition to solid foods as he ages.
- Most babies will love the flavors of food that come through breast milk, and most mums don't need to avoid certain foods while breastfeeding.
5 Pay attention to any allergic reactions your child has to the foods you are consuming. Sometimes your child may be sensitive to what you ate, such as dairy or spicy foods, and may develop allergy symptoms. Keep in mind that if your baby is showing any allergy symptoms, it means that he or she is reacting to what you ate and not to the breast milk itself. If you stop eating foods that you think are bothering your child or reduce their consumption, allergy symptoms should go away on their own. Talk to your doctor if you are concerned about your baby's reaction to foods in breast milk. Your child may have symptoms such as:
- Green stools that contain mucus and / or blood
- Diarrhea and vomiting
- Rash, eczema, hives, or dry skin
- Fussiness during and / or after feeding
- Crying for a long period of time and seeming inconsolability
- Sudden awakening from discomfort
- Wheezing or coughing
- If your baby develops any of these symptoms a few minutes after breastfeeding or between 4 and 24 hours after breastfeeding, try stopping certain foods to determine the source of the allergy or sensitivity. If your child has trouble breathing, call an ambulance or go to the nearest emergency hospital yourself.
6 Ask your doctor about vitamin or mineral supplements. Your breast milk, when combined with a healthy, balanced diet, should provide enough vitamins and minerals for you and your baby. But if you're worried about getting enough nutrients for both of you, talk to your doctor about taking vitamin and mineral supplements.
- Your doctor should check your vitamin A, D, B6, and B12 levels to make sure you have enough nutrients in your body. Mothers with nutritional deficiencies or health problems may need to take vitamins and minerals, such as supplements containing vitamins D and B12.
7 Increase your nutrient intake if you are on a vegetarian diet. Moms on a restrictive diet may need to increase their nutrient intake through dietary changes or vitamin supplements.
- Your diet should be rich in foods that contain iron, protein, and calcium. These include lentils, whole grains, peas, and dark leafy greens. You should also eat citrus fruits to help your body absorb iron from food. In addition, the diet should contain foods rich in animal or plant protein. These include: eggs, dairy products, tofu, soy milk, and soy yogurt.
- The doctor may also recommend daily vitamin B12 supplements, which are essential for the development of the child's brain. You may also need vitamin D supplements if you are only exposed to limited sun exposure and are not consuming foods rich in vitamin D, such as cow's milk. Vitamin D is essential for your child as it helps absorb calcium and phosphorus.

Method 2 of 2: Adjust your fluid intake

1 Drink water after each meal. Your fluid intake does not affect the amount of milk your body produces, but you should definitely drink when you feel thirsty and try to drink water after each feed. Try to drink only water and avoid drinks high in added sugars, such as soft drinks and fruit drinks.
2 Limit your intake of drinks containing caffeine. Try to drink no more than three cups of coffee or caffeinated drinks a day. Be careful not to consume too much caffeine as it can cause anxiety and poor sleep in your child. Drink only in moderation - up to 3 cups of coffee or caffeinated drink per day.
3 Do not drink alcohol while breastfeeding. No amount of alcohol in your breast milk will be considered safe for your baby. If you do drink, do not breastfeed until the alcohol is completely out of your system.
- Depending on your body weight, 350 grams of 5 percent beer, 150 grams of 11 percent wine, or 50 grams of 40 percent alcoholic beverage take two to three hours to pass completely out of your body. Do not try to pump or drain breast milk in an attempt to speed up the release of alcohol from it, it will not work. It is best to wait long enough for the alcohol to clear out of your body on its own.