Foods that aid Breast milk Production

Breastfeeding is a critical part of motherhood that shouldn’t be taken for granted. Breastmilk is composed from the foods consumed by the breast-feeding mum hence, the need to consume a healthy diet. 

As a new mom or intending mom, you are wondering if there are foods you can consume to support lactation. Consuming specific foods can increase your breastmilk production thereby making it easier for you and your baby. Since breast milk is the sole source of the newborn’s nourishment, it is important to ensure you produce an adequate quantity of it.

If you are worried your baby is not getting enough breastmilk to meet his demands, we got you covered with these list of foods.

Water/fluid: breastmilk contains more than 80% of water. Therefore, staying hydrated is essential to adequate milk production. Drinking up to 3.0l or 9 glasses of water daily will help boost milk supply.

Kunu: kunu is a local beverage made from fermented millet and sorghum, rice, and dried potato. This nutritious beverage contains carbohydrates, protein and fat which are essential for normal body functions

Pap: pap is made from fermented maize, millet or sorghum popularly called akamu, or ogi. It is packed with lots of nutrients and helps in boosting breastmilk production. For better nourishment, add any milk of choice.

Oatmeal: oat is a whole grain rich in dietary fibre with a wide nutritional profile. it is known to increase oxytocin levels in the body. It can be taken as pudding, mixed into a smoothie or consumed together with any soup of choice; it can also be used in making different confectioneries. 

Carrots: Carrot is a root vegetable rich in fibre, it adds colour and vital nutrients to the diet. Its phytoestrogen content is responsible for its lactogenic effects.

Green leafy vegetables: green leafy veggies are an excellent source of both soluble and insoluble nutrients, dietary fibre and other bioactive compounds that are vital for maternal nutrition and postpartum recovery. It is also an excellent source of phytoestrogen that may enhance milk let-down.

Sesame seeds are rich in protein, fibre and calcium and other vital nutrients needed for maternal nutrition. It is loaded with phytochemicals that promote prolactin secretion and improve milk supply. It can be consumed by adding to your homemade snacks, salads, pasta or processed into milk.

Nuts: nuts like cashew, almonds etc promote breastmilk production as they are rich in phytoestrogen. A handful a day offer vital nutrients such as healthy fats protein and calcium.

 

FOOD PAIRING FOR BETTER HEALTH

 

Do you pair your foods because of aesthetic characteristics, colour or because it is a traditional way of food combination? Have you ever wondered why foods are paired? As foods are paired, it can either enhance or inhibit the absorption of nutrients. By pairing certain foods, you can majorly impact the benefit you get from them: increasing the absorption of important nutrients and boosting the effectiveness of antioxidants.

 VITAMIN C AND PLANT-BASED IRON

 For the non-heme iron (iron from plant sources) to be best absorbed, non-heme iron, you'd need to give it a little boost by pairing it with a source of vitamin C. The vitamin C helps break the iron down into a form that the body can more easily absorb. To get optimal absorption of iron, the two food sources should be paired in a meal. Add a squeeze of orange or any citrus fruits of choice to a green leafy vegetable or consume a citrus fruit immediately after taking a vegetable soup or sauce.

TURMERIC AND BLACK PEPPER

 Turmeric is an age-long flavoring agent that has powerful antioxidant and anti-inflammatory properties. The spice can help relieve symptoms of arthritis and may also benefit kidney health according to some studies. Pairing this age-long spice with black pepper makes the beneficial compounds in turmeric more bioavailable.

 VITAMIN D AND CALCIUM

This combo of vitamin and mineral will helps keep bones healthy. “Vitamin D helps bring in more calcium from the foods consumed. The duo works together because the active vitamin D form causes a cascade of effects that increases the absorption of dietary calcium in the intestines. To get this pairing right, eat foods offering vitamin D, such as catfish, mackerel, salmon, tuna, egg yolks or fortified foods like milk and non-dairy beverages such as soymilk and orange juice with a variety of calcium-providing foods, like leafy greens such as ugu leaves (fluted pumpkin), amaranth leaves etc. and dairy foods.

LYCOPENE AND HEALTHY FATS

In each red gem of a plant-based food, you’ll find lycopene, an incredible disease-fighting antioxidant. Lycopene may help prevent prostate cancer, at early stage. Taking an avocado and gulping it down with a slice of watermelon, cooking your tomatoes as well as serving it with a bit of plant-based oils enhance the body’s absorption of the photochemical.

HEALTHY FAT AND FAT-SOLUBLE VITAMINS

The intestine absorbs the fats-soluble vitamins — vitamin A, vitamin D, vitamin E and vitamin when they’re paired with a fat source. Getting enough of these vitamins and maximally absorbing them is important because deficiencies relate to heightened risk of cancer and type 2 diabetes.  Healthy fats from nuts, seeds, avocado, olive oil or olives help to absorb fat-soluble vitamins from fats-soluble vitamins rich foods such as carrot, sweet potatoes, mango, eggs, liver etc.

COMPLEMENTARY PROTEINS

Proteins contain both essential and non-essential fatty acids. Of all the essential ones needed by the body, only some foods contain all of them. These protein sources, or complete proteins, are often obtained from animal products like meat, poultry, fish, dairy, eggs, and non-animal product such as soy foods. Other protein sources like nuts, legumes, grains, and vegetables are incomplete, meaning they lack one or more of the essential amino acids needed for growth and development. But by pairing incomplete proteins together, one creates a complete protein source.” Examples of these combos include rice and black beans, maize and nuts, whole wheat bread and nuts etc. Pairing these variety of proteins, you’ll get ample amounts of each amino acid.

 

Contact a Dietitian for more interesting food pairing for optimal nutrient absorption.

 

Millicent Onyinyechi (RDN)

HEALTHY DIETING FOR A HEALTHY IMMUNITY

 

More than 2,500 years ago, Hippocrates said: “Let food be thy medicine and medicine be thy food.” Both nutrient intake and incidence of disease usually influence the nutritional status. Hence, good nutrition is crucial for health particularly in times when the immune system might need to  fight back.

Currently, the COVID-19 pandemic is the leading challenge across the globe. Nutritional status is very important to maintain a strong immune system against the virus. Limited access to fresh foods may compromise opportunities to continue eating a healthy and varied diet which could increase the susceptibility to infectious diseases. It can also potentially lead to an increased consumption of highly processed foods, which tend to be high in fats, sugars and salt. Nonetheless, even with few and limited ingredients, one can continue eating a diet that supports good health.

A balanced diet will guarantee a strong immune system that can help withstand any assault by the infectious diseases. In the current situation, it is necessary to be aware of the specific types of food that can improve our immune system in order to combat COVID-19.

Here are some professional and authentic dietary guidelines to withstand infectious diseases.

•    Eat fruits daily (guava, apple, banana, strawberry, watermelon, grapefruit, pineapple, papaya, orange etc.) with a serving size of two cups (4 servings).

• Eat fresh vegetables (green bell peppers, garlic, ginger, green leafy vegetables, broccoli, green chili pepper etc.) 2.5 cups of vegetable.

• Eat legumes, whole grains and nuts, (beans, unprocessed maize, oats, wheat, millet, brown rice or roots such as yam, potato, cassava)

• Use nuts like almonds, coconut, walnuts etc.

• Consume gut health friendly foods such as probiotics rich foods (yoghurt), high-fiber foods (peas, oats, legumes etc.), as well as collagen-boosting foods (salmon and bone broth) are also good for gut health, as are mushrooms, garlic and onion.

• Red meat can be eaten once or twice per week, and poultry 2−3 times per week. Use foods from animal sources (e.g. fish, fish products, eggs, and milk).

• For snacks, choose fresh fruits and raw vegetables rather than foods that are high in sugar, salt or fat. Avoid irregular snacking.

• Do not overcook vegetables as it leads to the loss of water soluble nutrients.

• When using dried or canned fruits and vegetables, choose varieties without added sugar or salt.

• Limit the salt/sodium intake

• Consume unsaturated fats (found in avocado, fish, nuts, soy, olive oil, canola, corn oil, and sunflower) rather than saturated fats (found in butter, fatty meat, coconut, palm oils and cream).

• Maintain food safety measures to avoid cross-contamination

• Drink 8–10 glasses of water every day. It helps to transport nutrients in the blood, gets rid of waste, and regulates the body temperature.

• Avoid all fizzy, carbonated, concentrated juices, and all drinks which contain sugar.

• Maintain a healthy lifestyle of exercise, meditation, and regular sleep. Adequate sleep will help to support immune functioning.

• Eat at home to avoid contact with other people and try to reduce the chance of being exposed to COVID-19.

 

PS: A proper diet can help to ensure that the body is in the strongest possible state to battle the virus.

 

 

Which fatty acids are considered ‘bad’ for health

Figuring the types of fat to consume may be confusing especially if you are trying to lower your dietary fat intake. Trans fatty acids and to a lesser extent saturated fatty acids (mainly from animal products such as meat and dairy) are positively associated with coronary heart disease, hypertension and insulin resistance. Dairy fats and meat naturally contain trans fatty acids; however, the majority of dietary trans fatty acids are derived from partially hydrogenated oils. Hydrogenation (a process used to manufacture margarine) converts Poly Unsaturated Fatty Acids (PUFA) to more saturated fat.

Trans fat: they are made when liquid oils are turned into solid fats e.g., margarine and shortening. It is the worst kind of dietary fat for the health. Too much trans fats increases the risk of heart disease and other health problems. It can be found in many fried fast packaged or processed foods e.g., cakes, French fries, pies, pie crust, doughnuts, cake mixes etc. Animal foods such as meat and dairy have negligible amounts of trans fats. Most trans fats are found from processed foods.

Health implication of trans fats

• It lowers the good cholesterol (HDL) and raises the bad (LDL) cholesterol, this can cause cholesterol to build up in the blood vessels thus, increasing the risk for heart disease and stroke.

• It causes weight gain and increases the risk of type 2 diabetes

Saturated fats: they are fats that are solid at room temperature. When consumed, they can raise the level of bad (LDL) cholesterol in the blood which can lead to blockages in the heart and other parts of the body. It also increases the risk of heart diseases and stroke. Foods high in saturated fats include: coconut oil, palm oil, red meat, fat full-dairy products, butter, chicken with the skin, pork, coconut milk, etc.

Consuming enough unsaturated fats such as plant oils, avocado and fish is the ideal approach to a healthful diet in the long-term.

 

 

 

 

 

 

Why Cow’s milk is not Recommended for Infants

 

Milk is something that a lot of us find unclear and confusing how it fits into the diets of our little ones. It is not always easy to know the kind of milk needed or suitable at each stage during the early years of life.

Reasons why cow’s milk is not recommended to infants

• Protein: cow’s milk has a lot of protein. The digestive system of an infant is not adequately developed to handle the high quantity of protein (casein and whey). Too much protein can stress their kidneys which aren’t developed enough yet. The protein can also irritate the intestinal lining, which can cause bleeding. This can lead to blood loss in their stool.

• Iron: Cows’ milk is low in iron. This can lead to iron deficiency and anemia. Iron deficiency can lead to developmental delays.

• Fats: Cows’ milk does not have the right kind of fat needed for baby’s growth.

• Vitamin C: Cows’ milk is also lacking in vitamins C and E. vitamin C is needed for iron absorption and to build the immune system

• Sodium and potassium: Cow’s milk is high in sodium and potassium much more than what their kidneys can handle.

• Calcium: it is high in calcium. High content of calcium inhibits the absorption of dietary nonheme iron.

While feeding milk is not advice, milk-based products such as yoghurt are acceptable because of its probiotic content

 

When to introduce cow’s milk

Once a baby is more than a year old, cow’s milk instead of breastmilk or formula can be introduced. The milk should be whole milk, this is because the fat included is good for the child’s brain, which is very important for development in the first 2 years of life.

To start off, it can be mixed with breastmilk, formula or boiled and cooled to allow a smooth transmission. You can also consider mixing it in other foods of choice. Allow for few days to check for any case of lactose intolerance.

EATING RIGHT FOR A HEALTHY KIDNEY

 

The kidneys are a pair of essential organs situated on both sides of the spine below the rib cage. The organ plays vital functions for health, including maintaining acid-base balance, filtering wastes and removing it through the urine.

To maintain a healthy kidney, you’ll have to limit some foods and fluids so that other fluids and minerals like electrolyte don’t build up in the body. You should also ensure there is a balance of protein, minerals, vitamins and calories in the body.

1.     Choose and prepare food with less salt and sodium. Sodium is an electrolyte which function is to control the fluid balance in the body. Excess of sodium is more common problem, and may cause oedema, which adds pressure to artery walls, thereby causing hypertension.

To reduce your sodium intake,

• Buy fresh foods rather than packaged or refined foods

• Use natural spices and herbs rather than commercially produced spices

• Limit the use of processed meats: e.g. sausage, hot dogs, bacon etc. these foods are very high in sodium

• Eat more of home-made meals. Frequent consumption of “fast foods” increases the sodium consumption. 

• Limit canned foods use: check for the sodium content on the Nutrition Information label on the food package- go for salt-free, reduced salt or no salt on the label. A label showing a Daily Value of 5% or less is low.

• Be mindful of your table salt and soy sauce intake

2.     Eat the right type and amount of protein: protein foods are high in nitrogenous wastes. Consuming more protein than the body needs subjects the kidney to extra load.

• Eat small portions of proteins

3.     Choose less phosphorus containing foods and drinks: too much phosphorus leads to calcium excretion from the bones, making the bones weak and thin.

To limit phosphorus intake,

·       reduce consumption of  dark colored soda drinks and   bottled ice tea

·        limit or avoid food with “phosphate” or “phos” ingredient in their names.

 Work towards keeping you kidney healthy because the build up of any of the nutrients or electrolytes in the bloodstream might cause a number of problems in the long run. Be mindful of your soy sauce and table salt intake. Try using a variety of new spices and herbs instead!

CHOOSING AN INFANT FORMULA FOR YOUR BABY

 

According to the World Health Organization (WHO), breastmilk is the ideal food for neonates and infants in the first 6 months of life. It provides all the nutrients in the right quantity for their optimum growth and development. It is safe and contains antibodies that help protect infants from common childhood illnesses like lower respiratory diseases, diarrhea and pneumonia- the primary causes of childhood mortality globally. Economically, breastmilk is affordable, and readily available, which helps ensure that they get adequate nutrition. Aside the short-term benefits, breastfeeding contributes to a lifetime of good health. It reduces the likelihood to develop nutrition-related chronic diseases later in life.

Apart from breastmilk, the other milk that can be given to infants is baby formula. This type is specifically formulated for infants, 0-6 months or 7-12 months of age. No other type should be given to babies until one year of age.

When it comes to choosing an infant formula, no brand is best for all babies. When picking an infant formula for your babies, select the one that is specifically made for babies within the same age with your child.

When choosing an infant formula,

•   Ensure it is fortified with iron and other nutrients needed for babies.

• Make sure it hasn’t expired

• Make sure it labelled for the same age range with your baby

• Make sure the container is sealed in good condition. If there are puffy side/ends, rust spots or any leaks, do not feed it to your baby

If you’re thinking of switching infant formula brand, type or have any questions about an infant formula for your baby, talk to a pediatrician, dietitian or nurse.