Eat well to feed well
Breast is best for sure but moms that are breastfeeding need to take care of their bodies to give the best for their babies – we tell you what to eat.
Many new moms wonder how breastfeeding will affect their diet. You probably don't need to make any major changes to what you eat or drink when you're nursing, though there are a few important considerations to keep in mind:
Eat a well-balanced diet for your health
One of the wonders of breast milk is that it can meet your baby's nutritional needs even when you're not eating perfectly. (However, if your diet is too low in calories or relies on one food group at the exclusion of others, this could affect the quality and quantity of your milk.)
Just because your baby won't be harmed by your occasional dietary lapses doesn't mean that you won't suffer. When you don't get the nutrients you need from your diet, your body draws on its reserves, which can eventually become depleted. Also, you need strength and stamina to meet the physical demands of caring for a new baby.
Many breastfeeding moms feel extra hungry, which makes sense: Your body is working around the clock to make breast milk for your baby. Eating small meals with healthy snacks in between – the way you may have done during pregnancy – is a good way to keep your hunger in check and your energy level high.
Instead of counting calories, follow your hunger as a guide to how much you need to eat.
The exact amount depends on a number of individual factors, such as your weight, how much exercise you get, how your metabolism works, and how frequently you're breastfeeding.
Include a variety of healthy foods
Variety and balance are key to a healthy diet. Eating a mix of carbohydrates protein, and fat at meals keeps you feeling full longer and supplies the nutrients your body needs.
Complex carbs like whole grains and cereals and fresh fruits and vegetables not only provide more nutrition than processed starches and sugars, they provide longer-lasting energy. And choosing from all food groups is important so you can get the vitamins you and your baby need over time. So mix it up – try to eat something today that you didn't eat yesterday.
When it comes to fat, think mono- and polyunsaturated fats. Sources of these “healthy fats” include canola oil, olive oil, and fatty fish (like salmon) as well as avocados, olives, nuts, and seeds.
Limit saturated fats and avoid trans fats, both of which are considered unhealthy. Saturated fats show up in high-fat meats, whole milk, tropical oils (such as palm kernel and coconut), butter, and lard. Partially hydrogenated oils contain trans fats. Saturated fats and trans fats are both listed on a product's nutrition label.
In addition to being bad for your diet, getting too much of these unhealthy fats can alter the fat composition of your breast milk, which isn't good for your baby's health.
It's a good idea to try to minimize your exposure to contaminants in your food (and your environment) while you're nursing. Pesticides, insecticides, and other chemicals that you ingest can make their way into your breast milk.
Choose produce that's in season in your area, and buy local when you can. Choose lean meats, and remove the skin and extra fat before cooking. Consider drinking filtered water while breastfeeding.
Eat fish – but be picky
When you're nursing, it's important to get protein from a variety of sources – including fish.
Some fish (especially cold water fish) also contain DHA and EPA, omega-3 fats that play an important role in the brain and eye development that continues during your baby's first year. (Your baby gets these omega-3s from your breast milk.)
Not only does DHA help your baby, but it helps you too. Research suggests that moms who have lower levels of DHA, as well as lower seafood consumption, are more likely to develop postpartum depression.
If you don't like seafood, try an omega-3 supplement. Just be sure to talk to your healthcare provider first to find out how much to take.
Go easy on the alcohol
If you time it right, an occasional drink probably won't harm your breastfeeding baby, but in general you may want to hold off on drinking alcohol while you're breastfeeding. Alcohol does enter your breast milk, and having as little as one drink may affect your milk letdown reflex.
Studies show that babies consume less milk in the four hours after you have an alcoholic beverage. And your baby may become drowsy and fall asleep more quickly after you have a drink, but he'll also sleep for a shorter amount of time. If you're going to enjoy an occasional alcoholic beverage, keep in mind that it takes two to three hours for your body to eliminate the alcohol in one serving of beer or wine. Specific time frames depend on your size and how much you drink, but the more you drink the longer it takes your body to get rid of it. So you might want to time that toast for right after a feeding session.
Drink plenty of water and limit caffeine
When you're breastfeeding, your body needs plenty of fluid, but there's no need to keep a record of how much you drink. A good guideline to follow is drink to satisfy thirst – that is, drink whenever you feel the need. If your urine is clear or light yellow, it's a good sign that you're well hydrated.
Speaking of fluids, it is okay to have your morning cup of coffee while breastfeeding if you like, but don't overdo it. A small amount of caffeine winds up in your breast milk, and it can accumulate in your baby's system because she can't easily break it down and excrete it.
Consider the flavours of what you eat and drink
Most nursing moms can eat a wide variety of foods while nursing – including spicy foods – without any objection from their baby. In fact, some experts believe that babies enjoy a variety of flavours in their breast milk. Eating your favourite foods while you're nursing gives your baby a “taste” of your diet and may help him accept different foods once he starts eating solids.
But some moms swear that certain foods – like broccoli, cabbage, brussels sprouts, dairy products, chocolate, citrus, garlic, or chili pepper – make their breastfed baby gassy or irritable. If your baby seems consistently uncomfortable after you eat a particular food, then by all means avoid it to see if your baby is happier.
Keep taking your vitamins
It's a good idea to continue taking your prenatal vitamin while you're breastfeeding – at least for the first month or so. After that, you can switch to a regular multivitamin and mineral supplement or stay on your prenatal vitamin, depending on your individual needs.
BABY CENTRE
Eat a well-balanced diet for your health
One of the wonders of breast milk is that it can meet your baby's nutritional needs even when you're not eating perfectly. (However, if your diet is too low in calories or relies on one food group at the exclusion of others, this could affect the quality and quantity of your milk.)
Just because your baby won't be harmed by your occasional dietary lapses doesn't mean that you won't suffer. When you don't get the nutrients you need from your diet, your body draws on its reserves, which can eventually become depleted. Also, you need strength and stamina to meet the physical demands of caring for a new baby.
Many breastfeeding moms feel extra hungry, which makes sense: Your body is working around the clock to make breast milk for your baby. Eating small meals with healthy snacks in between – the way you may have done during pregnancy – is a good way to keep your hunger in check and your energy level high.
Instead of counting calories, follow your hunger as a guide to how much you need to eat.
The exact amount depends on a number of individual factors, such as your weight, how much exercise you get, how your metabolism works, and how frequently you're breastfeeding.
Include a variety of healthy foods
Variety and balance are key to a healthy diet. Eating a mix of carbohydrates protein, and fat at meals keeps you feeling full longer and supplies the nutrients your body needs.
Complex carbs like whole grains and cereals and fresh fruits and vegetables not only provide more nutrition than processed starches and sugars, they provide longer-lasting energy. And choosing from all food groups is important so you can get the vitamins you and your baby need over time. So mix it up – try to eat something today that you didn't eat yesterday.
When it comes to fat, think mono- and polyunsaturated fats. Sources of these “healthy fats” include canola oil, olive oil, and fatty fish (like salmon) as well as avocados, olives, nuts, and seeds.
Limit saturated fats and avoid trans fats, both of which are considered unhealthy. Saturated fats show up in high-fat meats, whole milk, tropical oils (such as palm kernel and coconut), butter, and lard. Partially hydrogenated oils contain trans fats. Saturated fats and trans fats are both listed on a product's nutrition label.
In addition to being bad for your diet, getting too much of these unhealthy fats can alter the fat composition of your breast milk, which isn't good for your baby's health.
It's a good idea to try to minimize your exposure to contaminants in your food (and your environment) while you're nursing. Pesticides, insecticides, and other chemicals that you ingest can make their way into your breast milk.
Choose produce that's in season in your area, and buy local when you can. Choose lean meats, and remove the skin and extra fat before cooking. Consider drinking filtered water while breastfeeding.
Eat fish – but be picky
When you're nursing, it's important to get protein from a variety of sources – including fish.
Some fish (especially cold water fish) also contain DHA and EPA, omega-3 fats that play an important role in the brain and eye development that continues during your baby's first year. (Your baby gets these omega-3s from your breast milk.)
Not only does DHA help your baby, but it helps you too. Research suggests that moms who have lower levels of DHA, as well as lower seafood consumption, are more likely to develop postpartum depression.
If you don't like seafood, try an omega-3 supplement. Just be sure to talk to your healthcare provider first to find out how much to take.
Go easy on the alcohol
If you time it right, an occasional drink probably won't harm your breastfeeding baby, but in general you may want to hold off on drinking alcohol while you're breastfeeding. Alcohol does enter your breast milk, and having as little as one drink may affect your milk letdown reflex.
Studies show that babies consume less milk in the four hours after you have an alcoholic beverage. And your baby may become drowsy and fall asleep more quickly after you have a drink, but he'll also sleep for a shorter amount of time. If you're going to enjoy an occasional alcoholic beverage, keep in mind that it takes two to three hours for your body to eliminate the alcohol in one serving of beer or wine. Specific time frames depend on your size and how much you drink, but the more you drink the longer it takes your body to get rid of it. So you might want to time that toast for right after a feeding session.
Drink plenty of water and limit caffeine
When you're breastfeeding, your body needs plenty of fluid, but there's no need to keep a record of how much you drink. A good guideline to follow is drink to satisfy thirst – that is, drink whenever you feel the need. If your urine is clear or light yellow, it's a good sign that you're well hydrated.
Speaking of fluids, it is okay to have your morning cup of coffee while breastfeeding if you like, but don't overdo it. A small amount of caffeine winds up in your breast milk, and it can accumulate in your baby's system because she can't easily break it down and excrete it.
Consider the flavours of what you eat and drink
Most nursing moms can eat a wide variety of foods while nursing – including spicy foods – without any objection from their baby. In fact, some experts believe that babies enjoy a variety of flavours in their breast milk. Eating your favourite foods while you're nursing gives your baby a “taste” of your diet and may help him accept different foods once he starts eating solids.
But some moms swear that certain foods – like broccoli, cabbage, brussels sprouts, dairy products, chocolate, citrus, garlic, or chili pepper – make their breastfed baby gassy or irritable. If your baby seems consistently uncomfortable after you eat a particular food, then by all means avoid it to see if your baby is happier.
Keep taking your vitamins
It's a good idea to continue taking your prenatal vitamin while you're breastfeeding – at least for the first month or so. After that, you can switch to a regular multivitamin and mineral supplement or stay on your prenatal vitamin, depending on your individual needs.
BABY CENTRE
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