The most natural thing there is breastfeeding, but it can take a lot of effort before it feels that way. Perhaps, before you have discovered the best combination of solutions, it will only take a bit of trial and mistake.
When you’re recovering from giving birth and feeding your baby, the following nutrients are important for you:
- Iron: To keep the iron levels up, the doctor will recommend an iron substitute. But it is critical that you still get iron from your diet. Pulses, sprouts, dried fruits, and green leafy vegetables provide vegetarian outlets (called non-haem iron). Non-vegetarian sources (called haem iron) such as lean red meat, fish and poultry. A good source of iron, too, is eggs.
- Calcium: Eat at least three daily servings of foods rich in calcium, such as milk and other dairy products, fish , vegetables rich in dark green leaves, almonds, or foods rich in calcium, such as cereals , fruits, soy and rice drinks, and breads.
- Vitamin D: It is important for bone development and general health and also helps you extract calcium from your body. Exposure to the sun makes the body develop vitamin D, but many women do not get enough sun to create enough vitamin D. Oily seafood, such as salmon (ravaas), mackerel (bangda) and sardines (pedvey), are good sources. Any vitamin D is also provided by red meat, egg yolks and enriched breakfast cereals.
- Vitamin C: It makes the body to absorb iron. A decent source of vitamin C is citrus fruit, Indian gooseberry (amla), guava (amrood) and papaya (papita).
- Vitamin A: Carrots (gajar), eggs, sweet potato (shakarkandi), dark leafy greens, pumpkin (kaddu), red capsicum (laal shimla mirch), peas (matar), tomato (tamatar) and mango (aam) are rich in vitamin A.
A healthy balanced diet for breastfeeding mothers includes:
- Starchy foods, such as rice, bread, potato (aloo), wholewheat rotis, oats (jaee), semolina (suji) and pasta. Choose wholegrain or multi-grain varieties of cereal-based starchy foods for added nutrients and fiber.
- Dairy produce, such as a glass of milk, curd or yoghurt. Talk to your doctor about what to eat if you are lactose intolerant.
- Protein, such as lentils, pulses, eggs, fish and lean meat.
- Plenty of fruit and vegetables.
How much breastfeed a baby:
In the first hour of birth, try breastfeeding. This helps contract your uterus and provides that precious colostrum. Ask the hospital to have a baby room with you so you can feed on demand. Plan to breastfeed for eight to 12 times every 24-hour cycle, roughly. Your baby is good at giving signs of hunger: digging around looking for your nipple; holding his hand in his mouth; and gradually looking alert. Keep eating on request.
How to breastfeed your baby:
- Choosing a Breastfeeding Position- You can choose any position in which you want to nurse, whether that is a sitting position or a laying position. It should be one that gives your baby and their needs the right feeding place for you. This may vary with the age of the baby, your level of comfort and even the time of day. The cradle grip is used by many families, with their mom sitting upright, carrying the baby like a cradle. This allows you to hold the child with one hand and use the other to support your breast or move it.
- Supporting the Baby While Nursing- Get any encouragement no matter what place you settle on! It will save strain on your neck and back by using a nursing pillow or couch or bed pillows to help you hold the baby up. Ask for others’ assistance if you’re just learning. A specially shaped pillow could be a perfect choice if you’re breastfeeding twins.
- Latching Your Baby on- To cup the breast, use your one hand and offer it to the baby. To take a decent portion of the areola tissue (the darker portion of the breast) into the mouth, the baby should open his or her mouth wide enough. This pulls them closer to the breast and watches them nurse as the baby does. An incorrect latch can be a cause of painful nipples and other problems. Simply remove the child from the breast and try again. Before you get a successful latch, it can take many attempts.
- What to Look and Listen for while Baby Is Nursing- While the child is nursing, you want to look for a few things to make sure that everything is all right. The baby is supposed to have flared lips around her breast. The tongue should be curled around the breast if you pull the lower lip down a bit (while they are nursing). Typically, while vigorously breastfeeding, you will still hear baby swallows and sees their ears wiggling.
- Finishing a Feeding- It’s time to change sides or is finished when the baby needs a break, simply slip a finger in the corner of their mouth to gently break the suction. You’ll give yourself a lot of pain if you don’t do this. Following the same steps, you can then offer the other side.
Breastfeeding can make you thirsty so it’s always a good idea to keep a glass of water, coconut water, or fresh juice close by when you nurse your baby.