Let’s talk about why it’s important to eat a diet that is high in nutrients and how foods, herbs and spices, and supplements can help you recover after giving birth.
As well as being an Associate Professor at the National University of Singapore’s Saw Swee Hock School of Public Health, Dr. Chong is also an Associate Principal Investigator at the Singapore Institute for Clinical Sciences, A*STAR. Ms Marjorelee Colega is Senior Research Officer at the Singapore Institute for Clinical Sciences, A*STAR.
After a laborious process of childbirth, knowing what to eat is necessary in your postpartum recovery process. You might not be sure if you need to follow a traditional Asian confinement diet and be confused about what to do and what not to do. Most of these ways of putting people in cages come from Chinese, Malay, and Indian tradition and don’t have much or any scientific support. It is important for nursing moms to eat a balanced diet every day that includes fruit, vegetables, grains, protein foods, and dairy. If they don’t, the amount of certain nutrients they give their babies may change. A nutrient-dense diet is important for new moms, but some herbs, spices, and supplements can also help them heal after giving birth.
Dear mum, as a breastfeeding mother, you can eat mutton and other non veg food, even if your baby is suffering from fever. But it’s understandable to have questions about what foods are safe and beneficial during this special time. One common question is whether mutton is okay to eat while nursing your little one.
In this comprehensive guide, we’ll dive into all the details you need to know to make an informed decision about eating mutton during breastfeeding We’ll cover what mutton is, its nutritional benefits, how it may affect your breastmilk, and tips for incorporating it safely into your diet. Let’s get started!
What is Mutton?
Mutton refers to meat from a mature domestic sheep, typically over one year old It has a rich, gamey flavor and deep red color. The meat tends to be slightly tougher than lamb. When taken from younger sheep between 12-20 months old, it is known as ‘hogget’ and has a milder taste
Mutton is considered a red meat. It contains high amounts of protein, iron, zinc and vitamin B12. The fat content is higher than other red meats but the saturated fat level is lower. It can be prepared in various ways including curries, biryanis, kebabs and stews. Choosing lean cuts helps reduce the fat content.
Nutritional Benefits of Eating Mutton
Here are some of the key nutrients mutton provides
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Protein: Great for building and repairing muscles and tissues. Contains almost as much protein as beef.
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Iron: Crucial for making red blood cells and transporting oxygen. Important for preventing iron deficiency in breastfeeding moms.
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Zinc: Supports immune function, wound healing, cell growth and division. Also maintains skin, hair and nail health.
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Vitamin B12: Essential for nerve function, red blood cell production and brain development. Mainly found in animal foods so important for vegetarian/vegan moms.
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Low in saturated fat: Contains less saturated fat than other red meats like lamb and beef. Good for heart health.
So mutton can provide key nutrients for breastfeeding mothers and babies. Consuming lean cuts moderately can be beneficial.
Does Eating Mutton Affect Breastfeeding?
Mutton itself does not affect the ability to breastfeed or reduce milk supply. However, what mom eats can impact breastmilk composition. Consuming too much fatty mutton or spicy preparations may cause digestive issues for baby.
It’s best to follow a balanced breastfeeding diet, with lean mutton in moderation. Focus on getting enough key nutrients but don’t overdo portions. Spicy, greasy mutton dishes are best avoided. Always watch for signs of sensitivity in your baby.
Tips for Incorporating Mutton into a Breastfeeding Diet
Here are some tips for safely enjoying mutton while nursing:
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Choose lean cuts like leg or shoulder to reduce fat intake. Avoid processed meats like sausage.
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Cook mutton thoroughly to kill any harmful bacteria. This helps avoid food poisoning.
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Pair it with vegetable sides or salads to increase intake of vitamins and minerals.
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Limit spicy marinades or heavy curries which may not agree with baby. Stick to mild seasoning.
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Introduce small amounts of mutton and watch for any reaction in baby before increasing portions.
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Stay hydrated by drinking plenty of water, milk or herbal teas while eating mutton.
Healthy Mutton Alternatives for Breastfeeding Moms
If you want to avoid mutton, some healthy alternatives include:
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Lean poultry like chicken or turkey. Remove skin to reduce fat.
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Fish and seafood like salmon, sardines and shellfish. Good sources of omega-3s.
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Plant-based proteins like lentils, beans, tofu or tempeh. Great for vegetarian/vegan moms.
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Grass-fed beef and bison for nutrient-dense red meat options.
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Eggs are an easy way to get iron, protein and vitamin B12.
Other Diet Tips for Breastfeeding Mothers
Here are some other diet tips to support your breastfeeding journey:
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Stay hydrated by drinking 3-4 liters of fluids per day. Water, milk and herbal teas are great choices.
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Include a variety of fruits and vegetables to get important vitamins and minerals. Focus on different colors of produce.
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Consume healthy fats like olive oil, nuts, seeds and oily fish. These provide energy and help baby’s brain development.
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Get enough calcium and vitamin D through yogurt, cheese, leafy greens and fatty fish. These support bone health.
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Consider taking a prenatal vitamin with iron, folic acid and B vitamins. Check with your doctor first.
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Avoid alcohol, caffeine and fish high in mercury like tilefish, swordfish and shark. These can be passed to baby through breastmilk.
The key is eating a balanced, varied diet focused on whole foods. Staying hydrated and taking supplements as needed also helps. Consult your doctor or dietitian if you have any concerns.
The Bottom Line
Dear mum, as a breastfeeding mother, you can eat mutton and other non veg food, even if your baby is suffering from fever. Mutton can be a good source of protein, iron and B vitamins for nursing mothers. The key is choosing lean cuts, cooking it thoroughly and avoiding spicy seasonings. Introduce small amounts at first and watch baby’s reaction. For variety, include poultry, fish, plant proteins and other red meats like grass-fed beef in moderation. Focusing on hydration, fruits, vegetables and healthy fats helps round out your diet. With a balanced approach, eating mutton in moderation can be safe and healthy during breastfeeding.
Can You Take Drinks High in Caffeine During Your Postpartum Recovery? Should You Consume Traditional Herbal Drinks Instead of Plain Water as Some Say Drinking Plain Water Would Increase Water Retention in the Body?
Studies7 show that caffeine appears in breastmilk rapidly after being ingested by the breastfeeding mother. It is not possible to say for sure how much caffeine is safe for a breastfeeding mother because there is not enough data. However, it is known that caffeine makes babies fussy, restless, and irritable, making it hard for them to fall asleep. If your baby is not sleeping well or generally irritable, you should avoid caffeine altogether. Remember that caffeine is found not only in coffee but also in strong teas, cola and energy drinks. Even if you’re not breastfeeding, you should still cut down on caffeine so that it doesn’t keep you up at night.
For the mother to be able to make enough breast milk for the baby, she needs to drink enough water during the confinement period. Women who are breastfeeding but not sufficiently hydrated will have decreased milk supply. Lactating women are encouraged to drink about 12 glasses of water per day. Plain water is best, but you can switch things up by drinking juices or traditional brewed drinks like red date tea every once in a while. There is a lot of sugar in some of these drinks, though, so you should only drink one glass a day at most. If you can, you should also try to drink at least two glasses of milk every day to make sure you and your baby get enough calcium, vitamin D, and protein.
Lessen the amount of salt you eat by using less table salt, seasoning, and sauces, and eat fewer processed foods like fast food, cookies, and savory snacks.
Talk to a registered TCM doctor before taking any traditional herbal preparations to make sure they are safe for you while you are breastfeeding.
What Are Some Healing Foods You Should Include In Your Postpartum Diet?
While you’re recovering from giving birth, a balanced and healthy diet will help your body heal. Foods that are high in protein and iron are especially recommended because they are thought to help the mother recover faster. Most importantly, making sure you get enough food is important for getting stronger after giving birth and for breastfeeding your baby.
A nutritious diet should include the following:
- Foods that are high in protein and iron include organ meats and offal, red meat (pork, beef, lamb, mutton), poultry (chicken, duck, turkey), and seafood (fish, crab, lobster). These help you get better and make up for the blood you lost during delivery.
- Oily fish like salmon, sardines, trout, or mackerel is great because it is high in protein and fats called EPA and DHA, which are important for your baby’s brain development and may help keep you from getting postpartum depression1. At least two servings of fish a week, which is about one palm-sized piece of fish (90g, or a quarter plate portion), are suggested.
- Dairy foods, like milk, cheese, and yogurt, are good sources of calcium and vitamin D, which are good for the bones of both you and your baby.
- Carbs made from whole grains, like brown rice, oats, and whole-wheat bread, give you energy and give your body the calories it needs to make the best milk for your baby. Folic acid, iron, and fiber are some of the important nutrients that these wholegrain alternatives have for your health and the health of your baby.
- Iron can be found in dark green vegetables like watercress, spinach, kailan, and broccoli, as well as in tofu and soya, legumes and pulses, and brown rice. Iron-rich snacks include nuts, seeds, and dried fruit like raisins and prunes. Keep in mind, though, that iron from plant sources is not as easily absorbed by your body as iron from animal sources. Because of this, if you are a vegetarian or vegan, you will need to eat a lot of these plant-based foods to get enough iron.
- Other fruits and vegetables have vitamin C that helps your body take in iron better. Vitamin C can be found in citrus fruits like oranges and kiwis, as well as non-citrus fruits like papaya, guava, mangoes, and strawberries. Vitamin C can also be found in dark green leafy vegetables, red and green bell peppers, and tomatoes. It is important to get enough vitamin C because it can help your body absorb iron better. The iron in vegetables and other plant-based foods is not as easily absorbed as the iron in animal-based foods. This makes vitamin C even more important for people who are vegetarian or vegan.
Ask the Expert: Eating While Breastfeeding
FAQ
Does eating mutton increase breast milk?
Is mutton safe for breastfeeding mothers?
What meat is best for breastfeeding?
Can we eat mutton after C-section delivery?
What foods can you eat while breastfeeding?
In general, no foods are off-limits. Instead, women are recommended to eat a balanced, varied diet. Still, there are some foods and beverages that you may want to limit while breastfeeding. Here are 5 foods to limit or avoid while breastfeeding, as well as tips for how to tell if your diet is affecting your baby. 1. Fish high in mercury
Can a breastfeeding mom still eat the food they normally eat?
Most breastfeeding moms can continue to eat the foods they normally do,” says Lindsey Shipley, RN, a childbirth educator, IBCLC-certified lactation consultant and founder of Lactation Link, an online resource for breastfeeding education. “Moderation is important here, just like at any other time of your life.
What foods should you avoid while breastfeeding?
But here’s the good news: There really isn’t a definitive list of foods to avoid while breastfeeding. “There are actually zero foods that every breastfeeding woman should avoid completely.
Should you eat deli meat while breastfeeding?
It’s free! For nine months, you carefully avoided deli meat, hot dogs and unpasteurized cheese (and all the other non-pregnancy-friendly foods) to keep baby safe and healthy. Of course, now that baby is finally here, those protective instincts are probably heightened—so it’s normal to wonder if there are foods to avoid while nursing.