12 Foods for New Moms (Breastfeeding)

As a new mom, one of the best things you can do for yourself and your baby is to eat a healthy diet.

Even though you may be in a hurry to lose those pregnancy pounds, regularly eating foods that boost energy for new moms will give you the stamina you need to be the best mom you can be. That's because eating nutrient rich foods at regular intervals throughout the day can maximize your energy levels.

And for nursing moms, it's important to know that the quality of your breast milk stays pretty much the same no matter what you choose to eat. That's because if you aren't getting the needed nutrients from your diet, your body will provide them from your own stores. But for your own well-being, it's best to make sure you're obtaining the nutrients your baby needs by incorporating a variety of healthy breastfeeding foods in your nursing mom food plan.

If you make sure the following 12 foods for new moms are a regular part of your diet, your body -- and your baby -- will thank you.

No. 1 : Salmon
There's no such thing as a perfect food. But salmon is pretty close when it comes to a nutritional powerhouse for new moms. One of the best breastfeeding foods out there, salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets.

The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression.

One caution: FDA guidelines say breastfeeding women should limit consumption of fish lower in mercury to 12 ounces per week because of potential exposure to mercury. Salmon is considered to have a low mercury content when compared to other types of fish, such as shark, swordfish, king mackerel, or tilefish.

No. 2 : Low-Fat Dairy Products
Whether you prefer yogurt, milk, or cheese, dairy products are an important part of most nursing- mom food plans. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you're breastfeeding, your milk is loaded with calcium to help your baby's bones develop, so it's important for you to eat enough calcium to meet your own needs. One way to do that is to include at least three servings of dairy each day as part of your nursing-mom food plan.

No. 3 : Lean Beef
When you're looking for foods to boost your energy as a new mom, seek out iron-rich foods like lean beef. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.

Also, when you're nursing, you need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both of these nutrients.

No. 4 : Legumes
Beans, especially dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. Not only are they rich in iron, they're a budget-friendly source of high quality, non-animal protein.

No. 5 : Blueberries
Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Antioxidant-rich blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals and will give you a healthy dose of carbohydrate to keep your energy levels high.

No. 6 : Brown Rice
If you're attempting to lose the baby weight, you might be tempted to drastically cut back on your carbs. But losing weight too quickly may cause you to produce less milk for the baby and leave you feeling lethargic and sluggish. It's better to incorporate healthy, whole-grain carbs like brown rice in your diet to keep your energy levels up. And foods like brown rice provide your body with the calories it needs to produce the best quality milk for your baby.

No. 7 : Oranges
Portable and nutritious, oranges are a great food to boost energy for new moms. Since nursing moms need even more vitamin C than pregnant women, oranges and other citrus fruits are an excellent breastfeeding food, too. Can't find time to sit down to a snack? Sip on some orange juice as you go about your day -- you'll get the vitamin C benefit and can even opt for calcium-fortified varieties to get even more benefit from your beverage.

No. 8 : Eggs
Egg yolk is one of the few natural sources of vitamin D -- an essential nutrient to keep your bones strong and help your baby's bones grow. Beyond that, eggs are a versatile way to meet your daily protein needs. Try scrambling up a couple for breakfast, tossing a hard-boiled egg or two on your lunchtime salad, or having an omelet and salad for dinner. As part of your nursing-mom food plan, you might even opt for DHA-fortified eggs to increase the level of this essential fatty acid in your milk

No. 9 : Whole-Wheat Bread
Folic acid is crucial to your baby's development in the early stages of pregnancy. But its importance doesn't end there. Folic acid is an important nutrient in your breast milk that your baby needs for good health. And it's crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with this vital nutrient. They also give you a healthy dose of fiber and iron.


No. 10 : Leafy Greens
The list of benefits you get from eating leafy green vegetables such as spinach, Swiss chard, and broccoli goes on and on. They're filled with vitamin A, which your baby needs to get from your breast milk. They're a non-dairy source of dietary calcium. They've got vitamin C and iron. On top of that, green veggies are filled with heart-healthy antioxidants, they're low calorie, and they're tasty to boot.

No. 11 : Whole-Grain Cereal
After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Or, whip up a healthy hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.

No. 12 : Water
Dehydration is one of the biggest energy drains there is. And new moms who are breastfeeding are especially at risk. To keep your energy levels and milk production up, make sure you drink at least eight cups of liquid every day. You can vary your options and meet some of your fluid requirements by drinking juice and milk, but be careful when it comes to caffeinated drinks like coffee and tea. Keep your intake low or switch to decaffeinated varieties. That's because caffeine enters your breast milk and can become concentrated in your baby's body.

Source : www.webmd.com/parenting

Breastfeeeding during pregnancy?

Is it safe to nurse during pregnancy?
Yes, in most cases. At this time no medical study has been done on the safety of breastfeeding during pregnancy so it is impossible to list any definitive contraindications. If you are having a complicated pregnancy, such as lost weight, bleeding, or signs of preterm labor, you should problem-solve your individual situation with your caregiver. Depending on your individual situation and feelings you may decide that continued breastfeeding, reduced breastfeeding, or weaning is for the best.

Mother's health
There is no evidence that a well nourished mother who nurses during pregnancy is at risk nutritionally. Breastfeeding does not increase a mother's risk for osteoporosis, even when the mother nurses during pregnancy. Breastfeeding reduces the mother's risk of breast cancer.

Nursing's health
Your child will benefit from breastfeeding into the second year and beyond. The milk is just as safe during pregnancy, but pregnancy can cause milk to dwindle and can also motivate mother and child to wean. Thus if pregnancy does cause a child to receive less milk, the child will receive proportionally fewer of milk's health advantages. Indeed, weaning before two years increases the risk of illness for a child, according to the American Academy of Family Physicians.

Is it safe to use a breastpump during pregnancy?
It is often stated that a woman should not use a breastpump when pregnant. However, there is considerable reason to believe that pumping, like breastfeeding, will not trigger preterm labor in a healthy pregnancy.

When contemplating pumping during pregnancy, it is important to consider your motives for doing so. In general, when it comes to pumping during pregnancy, your efforts are best directed elsewhere unless you are pumping to provide milk for your current nursling.

If you are pumping to provide milk for your current nursling when you are separated, this should not pose more of a problem than breastfeeding. Many working moms continue to pump through pregnancy, although pumping output will decrease due to the hormonal changes of pregnancy. Aim to keep your pumping in scale with what you were doing before pregnancy, or in scale with your baby's normal breastfeeding. Sustained and intense pumping is more of an unknown and is not recommended.

If you wish to put some expressed milk in the freezer for your unborn child, keep in mind that pumping is not likely to be very productive during pregnancy. Milk supply and pumping output will decrease due to the hormonal changes of pregnancy.
Pumping prior to birth will not increase milk production for your unborn child or otherwise enhance lactation after birth.

If you are hoping to induce labor, it is known that nipple stimulation at term (38+ weeks) can be helpful for ripening the cervix and inducing labor.

Will nursing affect the nutrition of my unborn child?
This concern is valid for malnourished mothers, but it does not appear to be grounded for well-nourished mothers. Although we do not yet have a medical study that can speak directly to the question for well-nourished mothers, we have two reasons to be quite encouraged:

-A survey of 57 mothers who had breastfed during some or all of pregnancy recorded that the babies born to these mothers had healthy birth weights (birth weights averaged 7 lb 9 oz, and ranged from 5 lb 9 oz – 10 lbs 14 oz). (Moscone 1993)
-A recent review of the available research on breastfeeding and pregnancy as separate events revealed that as long as the mother is eating enough calories of a basic mixed diet, and as long as she is gaining weight within healthy parameters, there is ample reason to believe she can provide well for herself, her fetus and her nursling. (Adventures in Tandem Nursing, 2003)

Mom Special Dietary Considerations
If a mother is reasonably well-nourished her body can continue to meet her own needs and the needs of both her unborn child/infant and the older nursling. This is especially true if the older nursling is at least a year old when mom gets pregnant. In some cases, the health care provider may recommend that the mother consume more calories and/or take prenatal vitamins (but it’s unwise to take more than one a day).

The only mothers who are likely to need special dietary consideration would be those who fall into the following categories:

If the mother is... Consider...
anemic iron
dairy-free calcium
vegan vitamin B12
taking supplemental iron adding zinc, too, but at a different time of day
unable to consume enough calories using supplements to increase calorie intake,
and decide if reduced breastfeeding would be
helpful


Calcium
Pregnant and/or nursing mothers do not need additional calcium other than that normally required for their age group. The Institute of Medicine recommends that nursing mothers over the age of 18 consume 1,000 mg. of calcium daily -- the same as other adults.

Nursing and pregnant
Most mothers find that if they simply eat to satisfy their increased hunger they can easily consume enough calories to support the pregnancy and continued lactation. Let your hunger and thirst dictate how much you take in. If you feel hungry, then you need to eat, regardless of how large the amounts may seem. Some mothers notice a decrease in appetite when milk supply decreases later into the pregnancy.

Tandem nursing
A tandem nursing mother may need considerable calories, and the exact number will vary due to several factors:

-The percentage of breastmilk in the diets of the infant and older child. The more milk you are making, the more calories you will need. The Institute of Medicine estimates that a mother who is exclusively breastfeeding and does not have spare fat reserves will need an additional 650 calories; this same mother would need 500 additional calories for a baby aged 6-12 months who is getting solids. When nursing an older child who is getting less milk, calorie requirements would be proportionally less.

-Mom's activity level, weight and nutritional status. A mother who is less active, has more fat stores from pregnancy, and/or eats foods higher in nutritional value may need fewer calories than a mom who is more active, has fewer fat stores, and eats more processed foods.

As during pregnancy, let your appetite be your guide. If you are hungry, don’t be afraid to eat two of every meal and snack constantly. Fatigue can be a sign of not getting enough calories.

Source: www.kellymom.com

Memastikan susu badan kekal ada dan makanan menambah susu

Antara kaedah memastikan susu badan kekal ada

1. Kerap mengepam susu
2. Pastikan sentiasa direct feeding jika bersama anak
3. Minum lebih air
4. Elakkan stress
5. Sokongan dari suami
6. Makan makanan yang sesuai dengan diri yang boleh membantu membanyakkan susu.


Antara Makanan yang boleh membantu menambah susu badan

1. water chestnut/sengkuang cina
2. kobis
3. halba
4. laici
5. longan
6. lobak putih
7. sawi
8. kailan
9. tenggiri
10. bayam
11. peria
12. jantung pisang
13. soy based product
14. carrot- kalau buat jus carrot susu sedap!
15. Madu lebah asli
16. Spirulina
17. pegaga-jus atau ulam segar

Panduan & Nasihat - Penyusuan Bayi Secara Ekslusif Bagi Ibu Bekerja

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1. Proses stimulasi adalah penting untuk meneruskan laktasi atau pengaliran susu. Jadi, adalah penting ibu terus menyusu bayi pada masa ibu berada di rumah dan pada hujung minggu dan hari kelepasan. Payu dara anda akan berasa tegang atau lebihan takungan susu setiap kali selepas hari kelepasan/cuti. Ini disebabkan lebihnya stimulasi pada hari sebelumnya. Ini akan memudahkan lagi proses memerah susu pada hari itu. JANGAN harap dengan memerah susu saja boleh mengekalkan bekalan susu ibu.
2. Perahan susu ibu (PSI) sebaiknya diberikan oleh pengasuh bayi.
3. PSI boleh diberikan kepada bayi dengan menggunakan sudu kecil. Penggunaan botol atau puting biasanya akan membuatkan bayi 'keliru puting'.
4. Ibu perlu minum air secukupnya dan makan makanan seimbang.
5. Cuba mengambil lebih masa untuk berehat kerana ini penting untuk penghasilan susu ibu.
6. Bangun dari tidur lebih awal (20 minit) dan susukan anak walaupun dia sedang tidur atau separuh tidur. Ini akan membuat bayi kenyang dan tenteram sementara ibu bersiap untuk pergi kerja.
7. Bersarapan dengan makanan yang mengenyangkan dan susukan bayi sekali lagi sebelum keluar.
8. Sementara menunggu masa untuk balik ke rumah, beritahu pengasuh supaya memberi bayi susu sekadar mencukupi keperluannya untuk menghilangkan rasa dahaga. Dalam masa yang sama, waktu ini ibu mungkin rasa 'penuh' di kedua-dua belah payu dara dan mengharapkan bayi menghisap sepuas-puasnya sebaik sampai di rumah.
9. Ibu harus susukan bayi secepat mungkin ( 30 minit) sebaik sampai di rumah.
10. Susui bayi pada kedua-dua belah payu dara. Ini adalah amalan yang sangat digalakkan. Bayi akan menentukan dengan sendiri bila masanya dia ingin menyusu. Melalui cara ini, bayi akan menghisap sebelah payudara sehingga susu di payudara sehingga payudara itu kosong Ini membolehkan dia mendapat khasiat susu yang kaya dan berkrim yang terhasil di hujung setiap penyusuan. Susu yang keluar di "akhir" setiap penyusuan digelar "hind milk". Susu "akhir" ini mengandungi khasiat lemak yang diperlukan untuk pembesaran bayi. · Beritahu para ibu supaya menyusu bayi menggunakan payudara yang sebelah lagi apabila tiba waktu penyusuan berikutnya. Bayi akan menunjukkan tanda-tanda samada hisapan pada sebelah payudara sahaja mencukupi atau tidak. Jika ia mencukupi, bayi akan menarik mulutnya keluar atau pun tertidur dipayudara ibu. Jika bayi masih terjaga atau aktif mencari payu dara, ini bermakna dia perlukan susu lagi. Oleh itu, berikan payudara yang sebelah lagi
11. Jika susu keluar dan membasahi baju, tekankan kedua telapak tangan pada payu daya beberapa minit. Lakukan secara berpeluk tubuh supaya tidak ketara. Gunakan alas baju dalam (nursing pads) dan amalkan menukarnya selalu bila basah. Ini boleh mengelakkan daripada sakit puting. Ketumpahan susu juga boleh berlaku apabila ibu teringkatkan bayi. Masalah ini akan berkurangan apabila payudara dapat menyesuaikan dengan jadual penyusuan dan otot-otot di sekitar puting berupaya mengawal pengaliran keluar susu di waktu-waktu berkenaan. Selain pelapik, baju dalam, ibu digalakkan menggunakan saputangan tetapi tidak di galakkan menggunakan tisu. · Ketika menyusu, alaskan dengan lampin bersih atau cawan agar susu boleh meleleh ke dalamnya.
12. Jangan biarkan payu dara penuh susu lebih daripada tiga jam tanpa memerahnya. Ini boleh membuatkan ibu tidak selesa dan boleh berlaku bengkak susu (engorgement). Perahkan susu sambil mengurut perlahan-lahan untuk melegakan rasa keperitan ini. Jika suka, demah dengan menggunakan tuala suam atau sejuk.

Panduan/Tip Menyusu bayi

• Ibu yang mula menyusu sebaik sahaja selepas bersalin akan cenderung untuk terus menyusu dengan berkesan. Bila penyusuan lewat dimulakan, kebanyakan ibu akan berasa putus asa untuk meneruskan penyusuan. Oleh itu, membantu ibu memulakan penyusuan secepat mungkin adalah satu cara yang paling berkesan bagi seseorang untuk membantu ibu menyusu
• Memakai baju dalam yang boleh dibuka dari depan (nursing bra) boleh membantu ibu menyusu dengan selesa dan mudah
• Elak menggunakan sabun untuk membersihkan puting payudara. Penggunaan sabun akan mengakibatkan kekeringan di kawasan puting dan areola. · Ibu perlu membersihkan puting setiap kali selepas mandi
• Pastikan ibu berada dalan keadaan selesa dan tenang ketika menyusu bayi. Ibu akan tahu bahawa susunya sudah keluar dalam tempoh kira-kira satu atau dua minit selepas bayi mula menghisap
• Sesetengah bayi sentiasa dalam keadaan mengantuk dan lebih banyak tidur daripada berjaga. Bayi seperti ini perlu dikejutkan untuk penyususan. Dalam tempoh 24 jam, adalah biasa bagi seorang bayi untuk menyusu sebanyak 12 kali atau lebih. Sekurang-kurangnya, bayi perlu mendapat 6 atau 7 penyusuan sehari
• Bayi membuang air sebanyak 7 hingga 8 kali sehari (hanya dengan meminum susu ibu sahaja tanpa mencampurkannya dengan jus atau susu (formula) · Berat badan bayi bertambah. Berat mingguan perlu diperiksa sepanjang bulan. · Bayi membuang air besar dalam kadar yang tetap. Tetapi tidak semestinya setiap hari. Sesetengah bayi pula membuang air besar dengan kerap. Manakala ada yang tidak membuang air besar selama seminggu. · Mata bayi kelihatan bercahaya. Kulit dan ototnya kelihatan berada dalam keadaan baik.
• Berehat pada waktu siang. Ibu perlu tidur lebih di siang hari bagi menggantikan gangguan tidur di waktu malam kerana bayi hendak menyusu. Menjaga bayi baru lahir adalah satu tugas yang meletihkan. Ibu perlu menggalakkan bayi dan anak kecil yang lain tidur bersamanya pada waktu tengahari
• Kadangkala, ibu beranggapan bahawa pengaliran susu amat kurang dan tidak mencukupi untuk bayi. Sebenarnya, anggapan ini salah. Ibu perlu yakin bahawa susu ibu adakah makanan terbaik untuk bayi. Jika ibu terasa susunya kurang, dia boleh menambahnya dengan cara: · menyusu dengan lebih kerap. Lebih banyak bayi menghisap pada payudara, lebih banyak susu akan dihasilkan. KEKERAPAN MENYUSU AKAN MENGHASILKAN LEBIH BANYAK SUSU. · Bertenang ketika menyusu akan membantu susu mengalir dengan baik. Ibu boleh makan makanan ringan, minum, membaca buku, mendengar muzik, menonton TV atau melakukan senaman pernafasan ketika bayi mula menyusu.
• Jika bayi sering tersedak kerana susu mengalir terlalu pantas, ibu boleh melakukan perkara di bawah: · Hentikan penyusuan selama satu minit. Kemudian, masukkan semula puting ke mulut bayi apabila pengaliran susu semakin perlahan. Untuk menarik keluar mulut bayi tanpa menyebabkan puting sakit, ibu boleh masukkan jari bersih di hujung mulut bayi. Satu cara lain untuk mengatasi masalah ini ialah dengan memerah susu terlebih dahulu bagi mengeluarkan pengaliran susu yang pantas itu. · Menyusu pada kedudukan berbaring dengan meletakkan bayi di atas dada ibu akan menyebabkan bayi menghisap susu naik ke atas. Ini bermakna bayi menghisap kearah bertentangan dengan graviti. Oleh itu, pengaliran susu naik ke atas menjadi agak lambat berbanding pengaliran susu turun ke bawah. · Ibu mungkin menggunakan kaedah menyusu cara ini di waktu awal pagi atau di waktu permulaan penyusuan sahaja dimana pada waktu itu susu biasanya mengalir dengan pantas. Apabila tiba di akhir penyusuan, ibu boleh bertukar kepada menyusu cara duduk. Cara ini lebih menjamin payudara dapat dikosongkan dengan sempurna. · Menyusu pada kedudukan baring akan mengurangkan pengaliran susu.
• Jika bayi mendapat sakit mulut dan enggan menyusu, jangan paksa dia menyusu. Tunggu sehingga dia bersedia untuk menyusu. Dalam masa itu, perah susu untuk menjamin kelancaran pengaliranya. Kemudian, cuba letakkan bayi ke payudara. Dengan cara ini, bayi akan merasai pengaliran susu masuk ke mulutnya dengan cepat. Malah, selepas beberapa minit menghisap, bayi sudah dapat merasai sedikit susu masuk ke mulut. Cadangkan ke ibu agar:- · Bawa bayi berjumpa doktor untuk mendapatkan pemeriksaan mulut, kerongkong dan telinga. Keengganannya mungkin disebabkan dia sakit. Dapatkan ubat yang boleh melegakan gusinya yang sakit. · Jika bayi masih tidak mahu menyusu, perah susu dan berikan susu itu menggunakan sudu, cawan atau penitis ubat. Selepas beberapa hari, bayi akan kembali menyusu di payudara. · Cuba menyusu di waktu bayi sedang tidur atau mengantuk. Pada waktu ini, bayi tidak begitu sedar dan akan menghisap dengan baik. · Cuba menyusu di dalam bilik yang sunyi dan jauh dari gangguan. Cuba menyanyi dan mendodoikan bayi. · Apabila bayi kembali menyusu di payudara, ibu perlu menyusu dengan kerap selama beberapa hari bagi menambah semula pengaliran susu yang terbantut ketika bayi enggan menyusu sebelum ini.
• Pil perancang boleh menybabkan susu ibu berkurangan. Kadang kala, bayi enggan menyusu kerana perubahan rasa pada susu ibu yang di sebabkan oleh perubahan hormon setelah memakan pil. Jika ibu memberitahu anda yang dia memakan pil dan bayi mula cerewet setiap kali waktu menyusu atau tidak mahu menyusu sama sekalli, anda perlu merujuk ibu berkenaan kepada doktor atau klinik perancang keluarga agar ibu boleh mendapatkan kaedah perancang yang lain.
• Bayi masih boleh menyusu walaupun puting ibu rata atau tenggelam. Puting yang rata boleh dikeluarkan menggunakan ibu jari dan jari telunjuk atau menggunakan pam payudara sebelum penyusuan. Selepas ia ditarik keluar, puting akan cepat-cepat dimasukkan ke dalam mulut bayi. Puting akan berada dalam keadaan lebih baik tidak lama selepas bayi mula menghisap. Lama kelamaan, hisapan bayi akan menyebabkan puting yang rata atau tenggelam menjadi timbul
• Bayi yang menyusu susu ibu mudah keluar dari rumah bersama ibu. Selalunya, bayi akan di bawa ke tempat-tempat yang memudahkan dia menyusu di mana sahaja. Biasanya, pusat membeli-belah ada menyediakan bilik yang sesuai untuk para ibu menyusu anak. Jika ibu terpaksa keluar tanpa membawa bayi bersamanya, ibu perlu memerah susunya dan diberi kepada bayi menggunakan sudu atau cawan.