My Food And Health Intake Essay

As a nursing mother, it is vital for me to consume the appropriate amount of calories as what I consume not only affects me but my baby. During this vital phase of the childbearing cycle, it is significant for a breastfeeding mother to consume an average of 2200 calories to ensure that her baby receives high quality and abundant milk. My five-day meal and health intake ensures that I eat the required number of calories every day. My diet is inclusive of a variety of foods in natural forms in order to obtain proteins, calories, minerals, vitamins, and fiber required for optimal health. I eat plenty of whole grain breads, fruits, and vegetables. I have also limited my intake of salt, sugar, highly processed foods, and fat. My largest number of daily food choices (six servings) comes from grain and bread group. Whole grain breads contain minerals and vitamins that provide fiber to prevent constipation. I also have at least two servings of fruits. Vegetables and fruits are a low- fat source of calories, vitamins, fiber, minerals, and nutrition.
Dairy products are the most important source of dietary calcium. Milk and milk products also provide minerals, vitamins and proteins. Therefore, I should also consume three servings of dairy products like milk and yoghurt. It ensures that my milk production is steady and has the needed nutrients for my baby. Breastfeeding increases the need for vitamin A. this explains why am taking more of dark green vegetables. However, I should make an effort of eating spinach, carrots, cantaloupe, and sweet potatoes.

Recommendation

Breastfeeding requires a large amount of energy (kilojoules). Therefore, it is significant for me to eat additional snacks to accomplish my energy needs. These snacks are raisin toast, sandwiches, milk drinks, avocado, vegetables, biscuits, cheese, nuts, yoghurt, fruit, and cereal with milk. During breastfeeding majority of women are thirsty a vivid indication that it is significant to drink more water. Therefore, I should increase my water intake and drink two liters of water daily. Water is the most important source of fluid hence a large share of my fluid should be water. It is significant to me to include plenty of protein in my diet. These are; fish, meat, chicken, cheese, eggs, legumes, and cheese. Additionally, it is significant for breastfeeding mothers to eat three servings of poultry, meat, fish, dry beans, eggs, and nuts. I should, therefore, change my diet and consume the required amount of proteins.
Failure to have a diet rich in calcium weakens bones and increases the risk of developing osteoporosis. It is because calcium will be used from the mother’s bones to meet the increased needs. I require four serves of calcium-rich food to look after her bone strength. Additionally, calcium is the main ingredient in breast milk hence important sources of calcium are required in my diet. Hence, I should consume soymilk with high calcium content this is an approximation of 120mg of calcium per 100ml of soymilk. I also need to ensure my diet is rich in folate. Hence, I need to eat leafy green vegetables such as broccoli, spinach, Brussel sprouts and cabbage. Vitamin C is also vital in my diet; therefore, I should consume berries, citrus fruits, tomatoes, potatoes, tropical fruits and capsicum.