What to Eat While Breastfeeding

 

    

It is almost the end of World Breastfeeding Week, marking another successful year encouraging women to breastfeed and improve the health of the baby. Breastfeeding has many advantages such as improving the child’s immunity and lowering risks of asthma or allergies. Breastfeeding has advantages for the mother like helping to lose post-pregnancy weight faster, lowering risk of certain cancers, and also reducing the risk of developing certain chronic diseases like diabetes. But, many new moms wonder how breastfeeding will affect their diet and in turn affect the baby. I am going to delve in some details about how to get the right nutrition while breastfeeding.

Why Breast Milk?

Some experts suggest that infants should be exclusively breastfed for the first six months of life. Breast milk contains all the nutrition required by the baby for proper development. Diet affects the quality of milk and the mother’s health. Therefore, it is important for the mother to balance her diet in such a way that it is able to provide sufficient amount of nutrients. Unlike infant formula, breastmilk varies with every feeding, throughout the lactation period, and also on diet of the mother.

Does Breastfeeding increase your calorie intake? Yes!

Women who are breastfeeding generally require 500 calories more than women who don’t. But there is no need to count calories, follow your hunger to guide you. Most importantly, keep your diet healthy, varied, and balanced. Do not worry about losing weight quickly. There is a possibility to not lose weight for the first few months post-delivery due to hormonal changes and a bigger appetite. Aim for slow and steady weight loss without compromising your health and diet.

Include Healthy Nutrient-Dense Foods:

The composition of breastmilk is highly regulated. Some nutrients are transferred to the breastmilk regardless of your intake. So, if your intake is less, it will be depleted from your body stores but present in your breastmilk. While, there are some nutrients that are dependent on the mother’s diet. If the mother’s diet is deficient, the breastmilk will be deficient. For example, calcium in the required amount will be present in milk regardless of your diet and if your diet is deficient, the body will take it from your bones and tissues. On the other hand, nutrients such as group B vitamins, Vitamin A, and Vitamin D are dependent on the diet of the mother. If you are contemplating taking supplements, consult your physician before starting them. Always be skeptical as certain supplements contain herbs and active ingredients that can be transferred to the milk. Though some women may benefit from taking multi-vitamins, vitamin B12, omega-3 or vitamin D supplements if the diet is deficient, consult your physician before self-prescribing them.

Foods to Avoid:

Generally – as always – even while breastfeeding, moderation is the key. What you eat directly affects your baby. There is some research that highlights the fact that food preferences are developed during early breastfeeding years and are based on mother’s preferences too. Certain spices, herbs, and flavors in the food get reflected in the breastmilk. Certain foods can also cause allergic reactions or make the baby irritable, if you suspect that it is because of something you ate, it is best to consult the pediatrician. One way of keeping track is to maintain a food diary along with baby’s behavior

Following are the foods one should avoid or take with caution while breastfeeding:

1. Alcohol: Alcohol is transferred into breastmilk. Babies do not have the capacity to metabolize alcohol. So, don’t get your baby drunk. If you cannot resist a drink, it is wise to wait a few hours before breastfeeding again. It takes about 2-4 hours for one small glass of wine to clear off your system.
2. Caffeine: Caffeine can interfere with your baby’s sleep patterns. So, if you don’t want a cranky baby it is best to avoid caffeine. However, drinking up to 2 cups of coffee is generally deemed safe while breastfeeding.
3. Seafood: Seafood is generally high in contaminants like mercury. Traces of mercury can make its way into the breastmilk posing a risk to the baby. Limit your seafood intake to about 6-12 ounces per week.

 

Lastly, remember to enjoy this period and use this time to bond with your little one. There is no need to go on a special diet while you are breastfeeding. Focus on including healthy nutritious foods in your diet. Not getting enough nutrients from the diet can negatively affect yours and your baby’s health. Don’t worry about losing weight, aim to be healthy for yourself and for your kid. Nurse yourself while nursing your baby!

 

Sharmin.

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