Congratulations to all new mommies out there looking to provide the best for their baby. Pregnancy is very challenging, but the real test starts after pregnancy in the form of breastfeeding. Breastfeeding is important for the bonding between the mother and child. As long as you are lactating there are certain guidelines regarding what foods to eat during breastfeeding and what to avoid while breastfeeding.
A proper diet during your lactation period is highly important. Many mothers are unaware of the effect the food they consume has on their breast milk. Here is everything you need to know about lactation diet.
Table Of Contents
Breast Milk Nutritional Facts
With the exception, of vitamin D, breast milk has almost all the essential nutrients required for a baby’s wellbeing. Breast milk contains proper nutrition that is required for a baby to develop in the first 6 months. The quality of your lactation foods and what you eat during breastfeeding have a significant effect on your milk quality.
If your diet is not providing you with required amount of nutrients it might have an adverse effect on your health and the quality of your milk. Breast milk changes during each of your feedings and also during your lactation period. This is to satisfy your baby’s needs. Moreover, the content and calorific value of the milk keeps changing throughout the lactation period. This is why proper lactation diet is required.
How Much To Eat During Lactating?
Breastfeeding is a demanding task on your body. Breastfeeding requires extra calories. The calorific surplus that you need to maintain is generally around 200- 300 calories per day. This is only in the case where you have not lost your baby weight. If you have lost your body weight, then it is advisable to be in a calorific surplus of around 500-600 calories.
Trying to weight rapidly after delivery may lead to decrease in quantity and quality of milk produced. Remember to take the process one step at a time. Do not try to restrict your large appetite, this is due to hormonal changes in your body. This helps you stay healthy and produce good milk supply.
How Much Fluid Do You Need?
Breastfeeding might make you feel thirstier than usual due to an increased amount of oxytocin in your body. This hormone is responsible for your milk to flow when the baby latches onto your breast. Try to drink more water during breastfeeding to quench your thirst. It is important that you quench this thirst to meet the high demands for milk production.
Try to stay away from sugary and caffeine-rich drinks. These will hinder your efforts to lose your pregnancy weight. Caffeine in your milk might agitate the baby and sometimes causes sleeplessness in the baby.
Jackfruit During Breastfeeding
Eating jackfruit while breastfeeding is one of the most frequently asked questions. Eating jackfruit does not have any significant effect on your milk. Anything you eat will slightly get into your milk, but that is nothing to be worried about. Jackfruit while nursing doesn’t have a bad impact on the baby. Like any other food item, it is still recommended that you limit your consumption of jackfruit while breastfeeding. Moderation is the key to dieting during lactation. There haven’t been any significant effects of jackfruit on baby, but in case you are seeing a jackfruit allergy in your baby, it is better to stop consuming jackfruit.
Sometimes jackfruit might not be liked by the baby and may show agitation symptoms. But this is a very rare case and is not generally found. It is completely fine to eat jackfruit while breastfeeding. This fruit can be included in a diet for lactating mother. The only catch here is to maintain moderation and not to consume an excess of jackfruit. Jackfruit mixed with other fruits such as mangoes and papaya make for a nutrition rich meal. Jackfruits calories are around 95 for every 100g of serving. It has a good source of carbohydrates and dietary fibre.
Nutritional Quality Of Jackfruit
A cup of jackfruit has around 155 calories. It has 4 calories from fats which equal around 1g of fat. This is a very healthy macronutrient breakdown. The flesh of the fruit is made from simple sugars such as fructose and sucrose which help replenish and revitalize the body easily. This kind of energy replenishment is essential during lactation. Jackfruit has an exceptional quality of being low in sodium content.
This will help the body in shedding water weight. Excess sodium in the body holds onto water and it might affect milk supply. The abundance of essential vitamins such as vitamin A and C is really beneficial. Vitamin A helps in antioxidant and vision functions. Vitamin C helps in fending off harmful infectious agents. It is also a rich source of dietary fiber. A single serving of jackfruit provides about 11% of daily requirement of dietary fiber.
Nutrient value in a 100 gm serving of jackfruit:
Source: Nutrition And You
Benefits Of Jackfruit
A jackfruit has many health benefits, its high nutritional value is beneficial in treating many disorders and ailments. Some important health benefits are as follows:
Jackfruit contains have powerful anti-cancer properties. They contain phytonutrients which help in eliminating free cancer-causing radicals from the body. This slows down the degeneration of cells in the body.
Jackfruit has been shown to be effective against type-2 and normal diabetes. Though it is not recommended to consume jackfruit if you are suffering from diabetes.
Jackfruit has the strong anti-ulcerative property that helps significantly in curing ulcers. These anti-ulcerative properties not only help in ulcers but also improve the health of the digestive tract.
Jackfruit is rich in vitamin A. vitamin A is responsible for blood circulation and helps cure anaemia. Jackfruit is also a rich source of iron and it helps in curing anaemia.
Benefits of jackfruit are not limited to curing and prevention of the above-mentioned disorders. It helps with, blood pressure, bone health, asthma, skin ailments, eye care etc.
Side Effects Of Jackfruit
Although it is found that jackfruit has many exceptional qualities and benefits, there are a few side effects associated with jackfruits. Breastfeeding mothers should take into consideration the following side effects before they consume jackfruit.
- Consuming jackfruit may cause coagulation in people who are suffering from blood disorders.
- A small amount of food consumed will slip into breast milk, this change in flavour may not be accepted by all babies.
- Some babies may show symptoms of fussiness due to the gastric reaction caused in the baby’s stomach.
- People allergic to birch pollen allergies may show extreme symptoms when consuming jackfruit.
But these side effects do not make jackfruit harmful. It is okay to eat Jackfruit in small quantities to take advantage of its nutritional qualities. Also, it is advised that you consume a lot of water if you eat jackfruit, which will reduce its side effects and let your body make the best of benefits of jackfruit.
We hope you enjoyed reading our article. Thank you for your continued love, support and trust in Tinystep. If you are new here, welcome to Tinystep!
Recently, we launched a baby-safe, natural and toxin-free floor cleaner. Recommended by moms and doctors all over India, this floor-cleaner liquid gets rid of germs and stains without adding harmful toxins to the floor. Click here to buy it and let us know if you liked it.
Stay tuned for our future product launches - we plan to launch a range of homecare products that will keep your little explorer healthy, safe and happy!