Table of contents:
- Fasting is indeed a challenge for breastfeeding mothers. Besides having to keep the body hydrated, breastfeeding mothers also need to be smart in choosing food at dawn and iftar. The reason is, these two things are important so that breast milk remains smooth and the nutritional needs of Busui and the baby are fulfilled
- 7 Food Recommendations for Breastfeeding Mothers While Fasting
2023 Author: Autumn Gilbert | [email protected]. Last modified: 2023-11-27 07:39
Fasting is indeed a challenge for breastfeeding mothers. Besides having to keep the body hydrated, breastfeeding mothers also need to be smart in choosing food at dawn and iftar. The reason is, these two things are important so that breast milk remains smooth and the nutritional needs of Busui and the baby are fulfilled
Basically, Busui's body does not have a significant difference when fasting or not. The amount of breast milk during fasting will be as usual, because milk production is assisted from body fat reserves.
In terms of quality, there is no change in the composition of macronutrients, such as protein, carbohydrates, and fat. Meanwhile, the composition of micronutrients, including vitamin B12, zinc, magnesium, potassium, and iodine, decreased slightly. However, this will not have much impact on the Little One.
The quantity and quality of breast milk may decrease if during fasting Busui does not regulate the diet. When fasting, Busui needs to get enough nutrition, especially carbohydrates, protein, and fat. Busui also requires an additional 330–600 calories to support milk production during fasting.
7 Food Recommendations for Breastfeeding Mothers While Fasting
To meet the nutritional needs of Busui during fasting so that the quantity and quality of breast milk is maintained, the following breast milk booster foods can be used as ideal choices:
1. Whole grain
Whole wheat contains complex carbohydrates and fiber which can be a source of energy for Busui during fasting. This type of grain is often used as a raw material for making bread, pasta, or oatmeal. In addition, another choice of whole grains that is also good for Busui to consume is brown rice.
2. Avocado
Avocados are almost 80% fat and contain about 250 calories per fruit. This fruit is also a source of various vitamins and minerals. Consuming avocado can keep Busui energized while fasting and can help produce good quality breast milk.
3. Broccoli
Broccoli contains plant compounds called phytoestrogens which are known to facilitate the production of breast milk. In addition, broccoli is also rich in potassium, phosphorus, iron, vitamins A, B, and D, as well as various other nutrients that can improve the quality of breast milk.
4. Spinach
Just like broccoli, spinach is a good food to maintain the quantity and quality of breast milk. In processing spinach as an iftar menu, Busui can add olive oil to enrich its nutrition.
5. Egg
Eggs are a he althy, practical, and delicious choice of food that Busui can consume at iftar or sahur. Eggs are rich in protein and he althy fats that can maintain Busui's stamina during fasting and are believed to facilitate breastfeeding.
6. Meat and fish
Frequently eat various types of meat, be it beef or chicken, as well as fish, such as salmon or sardines. The reason is, the abundant protein content in meat and fish can support breast milk production and keep Busui fit during fasting.
This type of food is also equipped with other nutrients, such as iron, zinc, vitamin B12, and omega-3 fatty acids which are good for the he alth and development of the baby's brain and nervous system.
7. Almond
Almonds are suitable for pregnant women to snack on at night before going to bed. This is because almonds have long been known to be beneficial for facilitating breast milk. Almonds also contain various important nutrients that are beneficial for the he alth of Busui and the Little One, such as phosphorus, potassium, and vitamin E.
In addition to the food recommendations above, Busui can also add other types of fruit and vegetables that Busui likes as an iftar or sahur menu. However, avoid consuming fast food, because the nutritional content is not as complete as the food and natural ingredients mentioned above.
Busui also needs to avoid consuming caffeine, either from coffee, tea, or soft drinks. Drink lots of water, fruit juices, or infused water at suhoor and iftar, so that body fluids are maintained and milk production is smooth.
If you want to ensure Busui's safety for fasting or still have questions about the type of food recommended for breastfeeding mothers during fasting, Busui can consult further with a doctor, OK.
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