5 things you must eat when you are breastfeeding your baby

If you are a mother to be and intend to breastfeed your little one, (which you definitely should), we bring to you some nutrition tips. Here’s how you should chalk out your diet plan while breastfeeding your baby. A breast-feeding woman needs 200 more calories per day than she did during pregnancy, and it is important that the calories come from nutritious foods. Breast-feeding women usually lose 1 to 4 pounds per month without restricting their calorie intake. Hence your meal should include important supplements like— Protein While breast-feeding you should eat two to three servings of protein each day. Good sources of protein include: • Meat • Poultry • Seafood • Eggs • Cheese • Milk and yogurt • Cottage cheese • Tofu • Dried beans Calcium The suggested daily intake of calcium for breast-feeding mothers is 1,300 milligrams per day. The best sources of calcium are: • Milk • Yogurt • Hard cheeses • Calcium-fortified orange juice • Calcium-fortified tofu Iron Iron is also important for breast-feeding mothers. For those over 19, the suggested daily intake is 9 milligrams. Good sources of iron include: • Meat • Poultry • Seafood • Dried beans • Dried fruit • Egg yolks Vitamin C Nursing mothers need slightly more vitamin C than they did during pregnancy. Those over 19 should get 120 milligrams per day. Good sources of vitamin C include: • Citrus fruits • Broccoli • Cantaloupe • Potato • Bell pepper • Tomato • Kiwi • Cauliflower • Cabbage Liquid Diet While breast-feeding you should drink at least 8 cups of water each day. Have a glass of water each time you feed your baby. In addition to water, other liquids best suited for this phase are juice, milk, broths, herb teas and soups.