Glow Mama - New Mother Drink - Healthy Alternative While You Are Expecting and Nursing

Foods to Eat when Pregnant or Breastfeeding
Article - Nutrition

Decipher the dietary needs of new moms and moms-to-be.

You should eat a healthy, nutrient-rich diet throughout your life, but it?s especially important during pregnancy and when you?re breastfeeding.
 
But what does a healthy diet really mean? First, eat a wide variety of vegetables, whole grains and legumes, and high-quality protein. To keep energy high, you may need to eat every few hours.  Eat carbohydrates with fat, fiber, and/or protein to keep blood sugar stable. Consume plenty of good fats during pregnancy and when lactating, as they are essential for helping your baby?s brain develop. Get a wide variety of saturated and unsaturated fats, including high-quality fish oil or cod liver oil, flax oil, coconut oil, olive oil, and nuts or seeds.
 
Some foods you should try to choose often:
  • Leafy green vegetables
  • Fermented dairy (yogurt/kefir)
  • Animal protein including organic organ meat
  • Legumes and blackeye peas
  • Eggs
  • Black strap molasses
  • Flax seeds and oil
  • Nuts and seeds
 

Avoid sugar and caffeine. Be careful about fish consumption, as mercury is very dangerous to developing babies.

Here are a few nutritional differences for pregnancy versus lactation:
  • A woman needs 200 to 500 more calories during breastfeeding than during pregnancy (and 300 to 500 more calories than before pregnancy).
  • Water is important at all times, but during lactation water consumption is even more crucial, as adequate fluid intake is essential for producing enough breast milk.
  • Adequate protein is important for both stages; however, levels are slightly higher during pregnancy.
  • Certain nutrient needs are higher during pregnancy: calcium, magnesium, folic acid and iron.
  • Other nutrient needs increase during lactation, including: vitamin C and A, zinc, and iodine. B vitamins are helpful postpartum to address fatigue and stress; however avoid high-dose B vitamin pills as they can decrease milk production. Eat foods rich in B vitamins such as nuts, whole grains, eggs, animal protein, dairy and leafy greens.




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