Nutrition and breastfeeding
Breastfeeding is not always easy but the old adage, breast is best, is so true. Breastfeeding holds many advantages for both baby and mom (read more). It is however also a taxing process for mom and looking after your nutrition while you’re feeding is not only advisable, it’s essential.
Mother's milk, time-tested for millions of years, is the best nutrient for babies because it is nature's perfect food.Robert S. Mendelsohn
WHAT TO EAT
In all likelihood, you have been conscientious about following a nutritious diet while pregnant. Continue with this healthy attitude and you should have no problems while breastfeeding. When you are breastfeeding, you need to increase your energy and protein intake to provide for your needs as well as those of your baby. The fats you eat have a direct impact on your breast milk, so try to cut down on saturated fats, and rather eat mono - and polyunsaturated fats and oils. Also, take an omega-3 supplement as omega-3 fatty acids aid the development of the infant's brain, nervous system and eyes.
A well-balanced diet of fresh fruit and vegetables, grains and cereals, low-fat dairy products, fish, eggs, oils, fats and lean meat will provide you and your baby with sufficient vitamins and minerals. If you have any doubts, discuss your nutritional requirements with your doctor.
The most important factor in producing lots of milk is encouraging your baby to suck regularly. Once your milk production is well established you can reduce your energy intake slightly. Remembering that every woman is unique, forget about numbers and statistics and listen closely to your body.
WHAT TO DRINK
Ensure that your fluid intake is adequate, but once again, listen to your body. Drink when you are thirsty, you will probably find that you are thirstier when you are nursing. The biggest danger when breastfeeding is forgetting to take care of yourself. Drink a glass of water very time you sit down to feed – this will ensure that you don’t dehydrate or become constipated. Excessive and unnecessary fluid intake will not increase your milk supply.
Drink plenty of water and avoid too much caffeine (no matter how tired you are!). Caffeine can make your baby restless and interrupt his sleep, so restrict yourself to one or two cups of coffee per day and be wary of fizzy drinks and tea.
It's okay to have the occasional alcoholic drink, but no more than one. As your blood alcohol level increases, the alcohol gets into your milk. Alcohol is obviously not good for your baby and has also been shown to reduce milk production.
WHAT FOODS TO AVOID
There is no hard and fast rule concerning what to avoid when breastfeeding. Again, you and your baby are unique and you will soon discover what works for you both. Most lactating moms find they can eat whatever they like, in moderation. If you notice that your baby becomes fussy or gassy after you have eaten a particular food, avoid that food for a while. Reintroduce it at a later stage and see if the same thing happens. The most common ‘problem-foods’ are chocolate, spices, citrus fruits, onion, cabbage, garlic, broccoli, cauliflower, peppers, pineapple, prunes and cows’ milk products.
If your baby has allergy symptoms, such as eczema, congestion or diarrhoea, these may not necessarily be from your breast milk, but from soap, pets etc. Try to eliminate one item at a time to weed out the culprit.
MEDICATION
Check with your doctor or pharmacist before taking any medications while breastfeeding.
WEIGHT LOSS
While you may be eager to lose your baby-weight, dieting while breastfeeding is not recommended. Your main objective now is to produce enough milk for your baby and cutting down on your calorie intake is not going to achieve this. Eat a balanced diet and get moderate exercise (walking with baby in the stroller is ideal!) and you will find that the weight starts to melt away gradually without you even trying.
