Monday, October 22, 2012

Is there special diet for breastfeeding? Breastfeeding and vitamin D deficiency

Healthy diet for breastfeeding moms: You don’t need to eat anything special while you are breastfeeding, just make sure you have a varied and balanced diet.
Your milk is good for your baby whatever you eat, but there are foods to avoid. Being a new mother is hard work though, so it’s important to look after yourself and try to eat as varied and balanced a diet as you normally would. Aim to eat healthily as a family. A healthy range of food includes:
At least five portions of a variety of fruit and vegetables a day (including fresh, frozen, tinned, dried and juiced)
Starchy foods such as whole meal bread, pasta, rice and potatoes
Plenty of fiber, found in wholegrain bread and breakfast cereals, pasta, rice, pulses (such as beans and lentils) and fruit and vegetables. After childbirth, some women experience bowel problems and constipation – fiber helps with both of these
Protein, such as lean meat and poultry, fish, eggs and pulses
At least two portions of fish each week, including one portion of oily fish, and
Dairy foods, such as milk, cheese and yoghurt, which contain calcium and are a useful source of protein.
It’s also important to drink plenty of fluid. Aim for at least 1.2 liters (six to eight glasses) each day. It’s a good idea to have a drink beside you when you settle down to breastfeed. Water, milk and unsweetened fruit juices are all good choices.
Vitamins supplement during breastfeeding   
While you are breastfeeding (just as when you were pregnant) you should take supplements containing 10 micrograms (mcg) of vitamin D each day. You should be able to get all the other vitamins and minerals you need by eating a varied and balanced diet. Your skin makes vitamin D naturally when it’s exposed to the sun between April and September.
Ask your GP or health visitor where to get vitamin D supplements. You may be able to get free vitamin supplements without a prescription if you are eligible for Healthy Start.

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