What to Eat While Breastfeeding
By deciding to breastfeed your baby, you choose to meet her nutritional needs in the most natural way. You don’t need to adopt a special diet as long as you review your diet to make sure your milk contains the nutrients needed for your baby’s development. Above all, adopt a balanced diet. Your body is incredible, just like you! Which has already proven that during the nine months you’ve been carrying your baby. And from now on, you can be sure that it will help you do your best for your baby.
A healthy and balanced diet is sufficient
You have been prepared to breastfeed your baby since the beginning of pregnancy and your milk is of course the best source of nutrients for your baby.
What should be on the menu; five servings of fruit and vegetables a day, four servings of dairy products, cereals (bread, pasta, rice) or legumes and protein (meat, fish, eggs) at each meal. Also, remember to drink enough water, but don’t overdo it. Water is essential for your body, but drinking more than 1.5-2 liters of water a day will not increase your milk supply!
You can eat anything while breastfeeding, but you should not miss the measure. Doubling your portions will not improve the quality of your milk. However, it is true that what you consume (in terms of fats and vitamins) affects the composition of your milk. For this reason, always pay attention to a healthy and balanced diet with emphasis on fruits, vegetables and quality proteins. Also, reduce your caffeine and alcohol consumption, or avoid them if possible, as they pass into your milk one to three hours after consuming them. If you crave a cup of coffee or a glass of wine in between, wait until you breastfeed your baby for the last time.
Fill your calcium stores!
Breastfeeding greatly drains your calcium stores. Therefore, you have to compensate for this mineral loss, as calcium is needed both for maintaining bone health and for your baby’s bone development. What does it contain? There are many sources of calcium, such as yogurt, milk, dairy products, cheese, and so on, and you can avoid calcium deficiency by consuming four servings of dairy products a day. However, hard cheeses have high calcium content, while cream cheese and sheep and goat cheeses have lower calcium content. In addition, some mineral waters also have high calcium content and can be consumed in supplementation of some minerals when necessary.
Since Listeria and salmonella bacteria will not pass to your baby through your milk, you can now consume cheese made from raw milk, which you avoid during pregnancy, unless your doctor tells you otherwise. However, if your baby develops an allergy to the proteins in cow’s milk (colic, bloating), you may need to avoid dairy products during breastfeeding.
Focus on iron
Iron is an oligo element that your body cannot synthesize. If you are iron deficient, your red blood cell count drops, and you risk fatigue and infection. Also, your baby needs iron from your milk for blood production. Therefore, you should make sure that you do not have an iron deficiency.
Eat foods high in iron and avoid excessive consumption of coffee, tea, and wine, which restrict iron absorption. What does it contain? If you like it, you can consume offal, because these are the foods that contain the most iron. In addition, red meat and seafood (mussels, oysters) also contain high levels of iron. Although iron of animal origin is better absorbed during digestion, legumes (lentils, chickpeas), whole grain products (wheat germ) and some vegetables (cress, broccoli and Popeye’s famous spinach) also contain high amounts of iron.
Don’t forget essential fatty acids
Your body needs fat. And it especially needs unsaturated fatty acids, which are essential fatty acids (found in plants and fish) that our bodies cannot produce. Take care to get enough of these fatty acids, which are of great importance for the balance of your nervous system and your baby’s brain development. Essential fatty acids may also reduce the risk of postpartum depression. Also, do not completely eliminate saturated fatty acids (cold cuts and fatty meat dishes) from your diet, but be in moderation. What are they in? Essential fatty acids, and especially Omega-3, are found primarily in oily fish (salmon, sardines, etc.) and in various vegetable oils (canola, walnuts).
You want to feed your baby in the best way during breastfeeding, but some foods are not very suitable for this period.
Do not eat or limit your consumption of the following for your baby
- Peanuts: If you have a family history of food allergies, your baby may be at risk as well. Therefore, avoid consuming peanuts while breastfeeding your baby and consult your doctor.
- Soy: Although no direct side effects are observed, it is recommended to avoid consuming soy-based products (soy milk, tofu, etc.) while breastfeeding, as the phytoestrogens they contain will pass to the baby through your milk. Also, avoid supplements containing soy.
- Caffeine: Caffeine in coffee also passes into your milk. Your baby will expel caffeine from their body faster than you do, however, do not drink more than three cups of coffee a day as this will cause your baby to be temporarily overstimulated.
- Alcohol: Just like during pregnancy, it goes without saying that you should avoid alcohol during breastfeeding.
- Tobacco products: Even if you have not quit smoking, reduce the amount of cigarettes you smoke as much as possible and do not smoke two hours before breastfeeding your baby to reduce the amount of nicotine, tar and carbon monoxide in your milk.