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.
It should be noted, though, that a breastfeeding diet is probably easier to follow than a diet when you are pregnant. The diet you follow while you nurse will help determine the quality of your breast milk, to some extent.
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.
Now you may be wondering what a breastfeeding diet consists of. It is fairly straightforward. It is suggested that you enjoy a balanced diet consisting of all four food groups, and also be sure to include enough fiber in your diet. With all the sitting down you will be doing at the start to feed your baby, you will find that fiber will be your new best friend! When taking in fiber, you also want to make sure that you drink adequate fluids. This should not be a problem, as you are likely to feel thirsty a lot of the time anyway while you are breastfeeding.
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.
As when you were pregnant, you will still want to avoid eating fishes that are high in mercury. Some of the types to avoid are king mackerel, swordfish, tuna steaks, shark, marlin, and Spanish mackerel. Because fish are high in omega 3 fatty acids which positively impact on your baby's brain and eye development, better choices of fish that are lower in mercury include rainbow trout and salmon.
The final thing I want to discuss, when it comes to a breastfeeding diet, is alcohol. If at all possible, it should be avoided as it is a known neurotoxin and sedative. And if you drink everyday, then you should not be nursing as problems have been identified in children whose mothers drank every day during breastfeeding. However, if you just want to have a drink once in a while, then you need to plan ahead to make it as safe for your baby as possible. Consider pumping a few days in advance of when you will be going out so that your baby can have that milk instead. Otherwise, nurse your baby right before you have a drink. Then when you have that drink, it will give your body some time to break down the alcohol before you need to nurse again (or perhaps do not nurse at all for several hours and just pump for comfort and throw away the milk).
In summary, a breastfeeding diet is about eating well for two. Although it is less restrictive than when you are pregnant, following a well-balanced, healthy diet will provide benefits for both you and your baby.
It should be noted, though, that a breastfeeding diet is probably easier to follow than a diet when you are pregnant. The diet you follow while you nurse will help determine the quality of your breast milk, to some extent.
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.
Now you may be wondering what a breastfeeding diet consists of. It is fairly straightforward. It is suggested that you enjoy a balanced diet consisting of all four food groups, and also be sure to include enough fiber in your diet. With all the sitting down you will be doing at the start to feed your baby, you will find that fiber will be your new best friend! When taking in fiber, you also want to make sure that you drink adequate fluids. This should not be a problem, as you are likely to feel thirsty a lot of the time anyway while you are breastfeeding.
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.
As when you were pregnant, you will still want to avoid eating fishes that are high in mercury. Some of the types to avoid are king mackerel, swordfish, tuna steaks, shark, marlin, and Spanish mackerel. Because fish are high in omega 3 fatty acids which positively impact on your baby's brain and eye development, better choices of fish that are lower in mercury include rainbow trout and salmon.
The final thing I want to discuss, when it comes to a breastfeeding diet, is alcohol. If at all possible, it should be avoided as it is a known neurotoxin and sedative. And if you drink everyday, then you should not be nursing as problems have been identified in children whose mothers drank every day during breastfeeding. However, if you just want to have a drink once in a while, then you need to plan ahead to make it as safe for your baby as possible. Consider pumping a few days in advance of when you will be going out so that your baby can have that milk instead. Otherwise, nurse your baby right before you have a drink. Then when you have that drink, it will give your body some time to break down the alcohol before you need to nurse again (or perhaps do not nurse at all for several hours and just pump for comfort and throw away the milk).
In summary, a breastfeeding diet is about eating well for two. Although it is less restrictive than when you are pregnant, following a well-balanced, healthy diet will provide benefits for both you and your baby.
About the Author:
As a breastfeeding mom, I have had a lot of hands-on experience. Check out my blog, Breastfeeding Baby , for information on a variety of topics such as knowing the difference between mastitis and plugged ducts, and my top three recommended Breastfeeding Books and a whole lot more.
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