During the time that moms are pregnant, they learn to be extra wise about the foods and liquids they take into their bodies. This is because it is known that babies in the womb can be negatively affected if they do not receive the appropriate nutrition or are exposed to inappropriate substances. Nursing moms also need to watch what they eat.
However, a breastfeeding diet is not as strict as a pregnancy diet, although it is still important to know what you should be ingesting during this time. That way, you can rest assured that you will only be making the very best milk for your baby.
So, not only will you be producing milk that is high in nutritional content for your baby, you will also be eating foods that are healthier for you. At such a busy time, you need to have all the extra energy you can have as you care for your child. Also, if you can choose low-fat, nutrient-dense meals, you may find it easier to shed some of the weight you gained over the last nine months.
So what breastfeeding diet should you follow? As at any other time, you should be eating a diet that is well-balanced. It is recommended that you eat all four food groups, but mainly focus on whole grain products, protein, vegetables, fruit, and foods that are high in calcium and iron. And do not forget your fiber! You are likely to be less physically active after the birth if you are spending a lot of time seated to nurse your baby. However, if you are not used to eating a lot of fiber, begin gradually!
Even though you plan to eat a well-balanced diet, it is also advised that you take a good prenatal multivitamin/mineral supplement. This will ensure that your body gets everything that you may be missing in your diet, and results in less chances of your body having to tap into its own reserves to make good-quality breastmilk.
A breastfeeding diet is also important to monitor in determining if what you are eating could possibly be affecting your baby. You may notice that your baby gets colicky or appears to have a sore stomach after you eat certain foods, or that he does not appear to enjoy nursing at the breast. However, it should be noted that not all babies will be affected. If you notice that certain foods appear to affect your baby, then try eliminating that food for a few days, and then notice what happens if you reintroduce it later again.
Continue not to eat fish such as king mackerel, swordfish, and shark, to name a few, as they contain the most mercury. Instead, consider eating fish (in moderation) that contain less mercury, as their fish oils are important for your baby’s neurological system.
The last point I want to mention is that of drinking alcohol beverages. Alcoholic mothers are better off not to breastfeed their children, as there are known long-term effects that can result. But if you want to have a drink every now and then, most experts would agree that there are certain precautions you can take in order that you reduce the effects on your child. This can include drinking immediately after your baby has just breastfed, or saving expressed breastmilk earlier that week that can then be fed to your baby after you have an alcohol beverage.
In conclusion, there are not too many restrictions on a breastfeeding mother. Most of it is common sense, and mostly involves good judgment. Just remember that a breastfeeding diet can benefit the mom and the baby.
