Foods to Eat While Breastfeeding. You know breast milk is the best food for your baby, but what about your own diet while breastfeeding? We asked a dietitian about what to eat while breastfeeding.
While breastfeeding, there is no special diet, but what you eat should be nutritionally balanced. Therefore, eating lots of fruits and vegetables, whole grains such as oats, brown rice, and so-called "complete" or "whole" cereals and bread is recommended. These foods and potatoes, pasta, and semolina are also rich in starch, an important source of energy.
The best foods to eat while breastfeeding
You also need the lean protein found in chicken, eggs, legumes, lentils, fish, and lean beef, as well as healthy fats found in olive oil, hull, seeds, avocados, and fatty fish such as salmon or mackerel. Oily fish is good for your health and your baby's development, but eat no more than two servings, about 140 g (5 oz), of oily fish (or more than one serving of swordfish, shark, or marlin) per week, as they are likely to contain polluting substances.Should I take vitamins for lactation?
Vitamin D is essential. It's vital for bone health, both for you and your baby, and exposure to the sun provides us with most of it. If you live in a place with little exposure to the sun, especially in winter, your vitamin D intake may not be sufficient, so it is recommended to take supplements. Ask your healthcare professional for advice.Also, make sure you are getting enough calcium as breastfeeding reduces it. Consume four servings of dairy products a day, such as milk, yogurt, cheese, or non-dairy products, including nuts, tofu, sesame seeds, and leafy green vegetables. One serving is about half a cup of green vegetables or a small 50 g (1.5 oz) piece of cheese.
Should you avoid certain foods when breastfeeding?
The good news is that apart from oily fish, the consumption of which should be limited, there is no specific food to avoid when breastfeeding your baby. Caffeine and alcohol are also acceptable, within reason. Keep reading to find out more.Unless you are allergic to peanuts, there is no reason to avoid peanut foods while breastfeeding. Recent research indicates that if you eat peanuts while breastfeeding and introduce them to your infant's diet in their first year, they will be less likely to develop an intolerance.
Do I Need Extra Calories When Breastfeeding?
Breastfeeding mothers need about 500 more calories per day than non-breastfeeding mothers. but, every woman is different, and your energy needs will vary during your breastfeeding experience. The number of calories needed will depend on your baby's age, size, and appetite, as well as your body mass index (BMI), how active you are, and factors such as eating habits. Breastfeeding your baby (exclusively or not) or if you are breastfeeding twins or more than one baby.Can I diet while breastfeeding?
Trying to lose weight while breastfeeding isn't a good idea, and you need to ensure you're getting all the nutrients you and your baby need. The fat accumulated during pregnancy is used to produce breast milk, so breastfeeding helps you lose weight.If you find that you gain or lose more than about 1 kg (2.2 lb) per week, ask yourself if your diet is healthy and balanced. If necessary, adjust your diet and seek advice from a healthcare professional.
How do you find time to prepare healthy food?
It may be tempting to focus on feeding your baby instead of your own, but don't settle for cookies and sweets. It's understandable, but it won't do your body any favors.Opt for quick and nutritious meals such as scrambled eggs with spinach or sautéed chicken with brown rice. Porridge is perfect in the morning as the oats and soluble fiber slowly release energy, and if you've been breastfeeding overnight, you need to recharge your batteries.
Cut up fruits and vegetables and store them in the fridge for quick snacks or keep a bag of unsalted nuts in your diaper bag. These solutions are more accessible than peeling a tangerine with one hand while breastfeeding!
Should I drink more when breastfeeding?
Breastfeeding can make you thirsty, so staying well hydrated is important. Typically, we should drink six to eight glasses of liquid a day and even more when breastfeeding. Drink a glass of water, milk, or unsweetened fruit juice each time you breastfeed your baby.I love coffee: should I avoid caffeine while breastfeeding?
As with anything you eat or drink, caffeine passes into your breast milk, so it's a good idea to limit your intake while breastfeeding. Official recommendations for caffeine limits vary from country to country, but most advise not to exceed 200-300 mg (0.007-0.01 oz) of caffeine per day (300 mg is equivalent to two large cups of filter coffee or four large cups of tea). Ask your healthcare professional what is best for you. Remember, caffeine is present in cola sodas as well as energy drinks, and a small bar of dark chocolate can contain up to 50 mg (0.002 oz).Can I drink alcohol while breastfeeding?
Many nursing mothers choose to stop drinking alcohol. However, occasional light drinking while breastfeeding has not been shown to have adverse effects on babies. It's best to avoid alcohol until your baby is three months old.Remember that alcohol can temporarily reduce your milk supply, so if you have a drink of alcohol, your baby may have a bigger appetite and want to drink more.
If I diversify my diet, will my baby be less picky?
Your breast milk is flavored by the foods you eat. Therefore, if your diet while breastfeeding is varied and exposes your baby to different tastes, he may enjoy those tastes later.If you like spicy foods, you have no reason to avoid them while breastfeeding. I ate very spicily for my first child, and I took her to Sri Lanka when she was two years old. It may have been a coincidence, but she ate everything!
Is it possible that something I'm eating isn't right for my baby?
Young babies are often irritable or gassy, and mothers naturally wonder if their diet is the cause. It is doubtful. Research shows that the proportion of infants allergic to something in breast milk is just over 1%. Cow's milk, eggs, corn, or soy protein in their mother's diet are the most common causes of allergy and not spicy dishes, hot sauces, or different types of cabbage that are feared allergic reactions to mothers.If your baby is allergic to any component of your milk, it may cause excessive vomiting, a rash, blood in the stool, or persistent congestion. If your baby has a food intolerance, you are likely to experience symptoms such as fussiness or crying after a feed, reflux, and explosive stools, and your baby would bring his knees up to his chest. If you think something is wrong, seek advice from a healthcare professional. Your doctor may advise you to stop a particular food for a few weeks and then reintroduce it to see if it makes a difference for your baby.
You can also keep a food diary: write down everything you eat and drink and your baby's symptoms. This will help you identify trends. Remember: always seek the advice of a healthcare professional before eliminating a food group such as dairy products, as you need to ensure that you are getting the nutrients they provide from other sources. Depending on where you live, you will be advised to consult a dietician or any other specialist.
Could vegetarianism have an impact on my breast milk?
As long as you're getting enough calories and all the nutrients your body needs (carbs, proteins, fats, vitamins, and minerals), you should be fine. Vegetarian and vegan breastfeeding mothers should ensure they receive a significant amount of vitamin B12, vitamin D, calcium, and omega 3 fatty acids. These are essential nutrients.If you follow a vegetarian, vegan, macrobiotic, or another special diet, seek advice from a healthcare professional to ensure you are getting all the nutrients you and your baby need.
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