|
| When a mother is nursing her child, she should maintain the good eating habits she followed during pregnancy, since the basic approaches to eating during the two periods have much in common. A woman who does not feed herself properly may still have a healthy baby, but it will be to the detriment of her own health. If you lack sufficient nourishment, your body will make milk production its first priority, and your needs will go unmet |
| It is just the same as it was during pregnancy, when the nutritional needs of the fetus were satisfied before those of the mother. In fact, the baby, who weighs only a few pounds, will receive nearly 1,000 calories per day in breast milk! What does it mean to feed yourself properly while nursing? We can compare a breast-feeding mother to a marathon runner-whose race will last twenty-four hours, not four. |
 A well-balanced diet is important for your health
| Eating well doesn't mean you need to eat more. Experts used to recommend that nursing moms get an extra 500 calories a day, but recent research indicates that breastfeeding moms don't necessarily need a calorie boost. Your energy needs will depend on your current weight and a lot on your activity level — there's no one-size-fits-all recommendation. |
Dietary Needs
|
After delivery, most women have an increased appetite and increased thirst. It is important for you to eat nourishing foods and drink enough liquids to support your health and your body's production of breast milk. A well-balanced diet contains:
• fruits
• vegetables
• milk and other dairy products
• breads and cereals
• protein foods (such as meats, poultry, eggs, beans and peanut butter)
|
Liquid requirements
| During nursing, a mother needs to drink much more liquid to replace the water provided in the breast milk. A woman who nurses her child should drink 2.5 liters (5¼ pints) per day; preferably mineral water, fruit or vegetable juices, herbal tea and milk. Avoid caffeine, which can dehydrate you. |
The extra minerals required
|
The amount of calcium needed is greater than that during the last three months of pregnancy. A young mother can provide her child with sufficient calcium by consuming four portions of milk products a day without having to tap any of her reserves.
A nursing mother should always consume a sufficient amount of iron, which must be higher than during pregnancy. The right amount of iron ensures that all the infant's tissues are supplied with enough oxygen, and that the mother can rebuild her own iron reserves after childbirth. Sometimes a physician's prescription is required.
|
Watch the flavors of what you eat and drink
|
Some strong-flavored foods may cause your baby to be gassy or irritable. You'll be able to figure out whether your child is sensitive to something you eat or drink: She'll show her discomfort by being fussy after feedings, crying inconsolably, or sleeping very little.
If your baby's allergic to something you've eaten you may see a reaction on her skin (rash or hives), in her breathing (wheezing or congestion), or in her stools (green or mucusy). Although some moms swear that spicy dishes upset their babies, trial and error may be your best guide, because food-induced irritability differs markedly from one infant to the next. If you find you can eat a hot salsa burrito, garlic chicken, or fiery vegetable curry without making your baby unhappy, then dig in.
One note of caution: Some common colic offenders include broccoli, cabbage, Brussels sprouts, and cows' milk.
|
 Are there any foods that I should avoid while I’m breastfeeding?
|
• There are NO foods that you should avoid simply because you are breastfeeding. It is generally recommended that a nursing mother eat whatever she likes, whenever she likes, in the amounts that she likes and continue to do this unless baby has an obvious reaction to a particular food.
• It's suggested that everyone, particularly pregnant and nursing mothers, avoid eating certain types of fish that are typically high in mercury.
• It is a good idea to restrict Caffeine to a certain extent, but it is rarely necessary to eliminate them.
• Some food proteins (such as cow's milk protein or peanut protein) do pass into mother's milk. If there is a history of food allergies in your family, you may wish to limit or eliminate the allergens common in your family.
• Any baby might react to a particular food (although this is not very common). If baby has an obvious reaction every time you eat a certain food, it may be helpful to eliminate that food from your diet.
Always remind health care providers, including dentists, that you are a breastfeeding mother.
|
|
