What should I eat when I'm breastfeeding?
When you are
breastfeeding it is best to follow a healthy, balanced diet every day, you need
to consume plenty of fruits and vegetables, preferably fresh, local or organic.
Eating green leafy vegetables in a salad with a variety of other vegetables and
very little dressing, will pack a punch of nutrients that you need to sustain
optimum health for you and your baby. Plenty of protein, such beans, sea
vegetables, lean meat, eggs, mushrooms, whole grains with high protein content like Bulgar
wheat or quinoa... and don’t forget the Starchy foods, such as 100% whole grain
bread, pasta and rice. Keep in mind that whole grain varieties, have added fiber
which is needed for good digestive function. Have at least two portions of fish
a week, including oily varieties, such as wild salmon, albacore tuna or pacific
sardines. Mothers who do not eat animal products are
at risk for vitamin B-12 deficiency,
so to get adequate amounts of vitamin B-12 look into getting fortified foods; some low-fat dairy food, such as a
yogurt, butter, cheese or milk products are good. Looking into healthier snacks
like nuts, seeds, dried fruits are perfect when you feel like snacking, for
those that enjoy cookies, chips, things of that nature definitely look for
healthier versions.
Do I need to drink more water when
I'm breastfeeding?
YES YOU DO!
You need to drink enough water to support your body normal functions while
you're breastfeeding (estimated half your body weight in ounces). Though your
body is very good at regulating its reserves to keep your milk supply going;
keep in mind drinking less water not only dehydrates you but if done for long
periods it can eventually affect your milk supply.
Bear in mind
that during breastfeeding your body releases the hormone oxytocin, which makes
you feel thirsty. If your body is properly hydrated daily the less thirsty
symptoms you may feel. So
keep a drink nearby during the months you're breastfeeding.
If you're
worried about whether you're getting enough to drink, you can check the color
of your urine. If it's pale-colored, you're getting plenty to drink. If it's
dark yellow, or smells strongly, you may be dehydrated, in which case you
should drink more water. Other signs of being dehydrated can be dry skin, dry
hair, chapped lips, feeling lethargic…
Drinking
quality water is what I always recommend to everyone. “Quality Water” being
“Alkaline Water” that is, which is water that has a pH of 8.0 – 9.0. NOTE: If
buying bottled water from a store the bottle must state the pH on the bottle.
Do I need extra calories when I am
breastfeeding?
YES YOU DO!
Just like you needed to eat extra calories while you were pregnant, you need to
have extra, extra calories as a breastfeeding mom, so your body can efficiently
continue to produce milk and continue its daily functions. I always tell moms
that when breast feeding you have to eat for You, Yourself, Reserve and The
Baby; you are basically eating and feeding four people. Making sure your meals
are well balanced, eating a variety of different foods weekly and having
healthy snacks to eat in between will keep you both (mom and baby) nourished,
happy & growing.
The amount
you need to eat also depends on your pre-pregnancy weight, like how much weight
you gained during pregnancy, how physically active you are and post pregnancy
health status. Since breastfeeding usually gives you a big appetite and since
you need to increase the amount of food you eat; eating a healthy diet, getting
adequate exercise and sleep will play a major part in your caloric breakdown.
Also, it is said that many women lose some weight when breastfeeding.
Since we are
on the topic of weight, you may have put on a bit of weight while you were
pregnant, so losing some of this weight is probably a thought lingering in your
mind. If you’ve just had a newborn, you'll need plenty of energy and those
stored fat cells comes in hand. Trying to lose weight too soon after giving
birth may delay your recovery and make you feel even more tired. So try to wait
until you've had your postnatal check and spoken to your healthcare provider before
you lose weight. After you get the OK from your doctor losing about 1lb to 2lb
a week shouldn't affect the amount or the quality of milk you make.
Eating
healthily and doing some gentle exercise will help you to get in shape. This is
better than very strict low-calorie diets when you are breastfeeding. You can
increase how much you exercise six weeks to eight weeks after giving birth, if
you feel up to it.
If you notice
that you don't feel like eating, it could be a sign that you may need extra emotional
support. Women who have postnatal depression sometimes lose their appetite. If
you're finding it a struggle to eat, talk to your doctor, nursing counselor or
health consultant.
What shouldn't I eat when
breastfeeding?
Traces
of bi-products and chemicals that are in the food and drink we consume can
sometimes get into breast milk, and this may affect your baby. This is why it is
important to be selective on the quality of the food you buy and not so much on
the quantity of price, especially if you think long term of using food as a
restorative healing tool.
Some
babies are affected by a protein in cow's milk, which causes symptoms such as:
o
Bloating
o
Itchy skin and
a rash
o
Swollen eyes,
face or lips
o
Wheeziness or
coughing
o
Diarrhea
o
Constipation
|
o
Vomiting or re-flux
o
A poor appetite
o
Eczema
o
Changes to their
poo
o
Not growing
well
|
If you think
that dairy is affecting your baby, talk to your healthcare provider or
nutritionist about removing it from your diet for a week or so, to see if it
makes a difference. If your baby has been diagnosed with a cow's milk allergy, a
dietitian can advise you about how to remove it from your diet completely and
what to replace it with. You may also need to take calcium and vitamin D
supplements.
Some mums
worry about eating peanuts while breastfeeding, but there's no real evidence
that this makes your baby more likely to develop a peanut allergy. So as long
as you're not allergic to peanuts, you can eat them as part of a balanced diet.
New studies have shown that eating peanuts while breast feeding will aid your
child in not becoming allergic to them.
Can I drink soda, coffee or tea if
I'm breastfeeding?
Avoid having
lots of caffeinated drinks when you're breastfeeding. In the US, women who are
breastfeeding are recommended to have no more than about 200mg of caffeine a
day. That's about two mugs of tea, or coffee, or a can of soda a day. More than
this amount of caffeine can most likely harm your baby in the long run. If you
notice your baby seems to be restless or unsettled, or find that it’s difficult
to sleep, try cutting back on caffeine, or not having any at all. This may make
a difference for you and your baby.
Can I drink alcohol if I'm
breastfeeding?
The
occasional drink is unlikely to harm you or your baby. However, it's safest not
to have more than one or two units of alcohol, once or twice a week, if you are
breastfeeding.
Alcohol
passes through your breast milk to your baby. Drinking more than two units a day
while you are breastfeeding may reduce your milk supply, and even affect your
baby's development.
As a guide:
- o a
small (125ml) glass of wine is two units
- o a
pint of strong lager is three units
- o a
bottle of cooler is between one and two units
But this
also depends on the strength of the drink, which will be detailed as a
percentage on the label. The higher the percentage, the stronger the drink. How
fast alcohol enters your bloodstream, and then your breast milk, depends on how
much you weigh, and whether you have a full or empty stomach. The amount of
alcohol in your blood usually peaks between 30 minutes and 90 minutes after you
have the drink. You'll need to allow an hour or two for your body to be clear
of one unit of alcohol.
So if you
want to have an alcoholic drink when you are breastfeeding, feed your baby
before having the drink. Two or three hours later, when it's time to feed your
baby again, the level of alcohol in your blood should be low enough not to
affect your baby. However, if your baby is newborn, she may need feeding more
often than every two hours or three hours. So you may want to stick to herbal
teas, water or non-caffeinated soft drinks for the moment.
In conclusion: The purpose of breastfeeding can be
for many reasons, maybe you want to build a bond between you and your little
one, maybe you want to nourish their developing bodies and minds, hek, even if you
don’t have money to keep buying formula you may choose to breastfeed. Whatever
the reason make sure you are doing it right. Be smart when eating and drinking
and remember little bundle of joy is depending on you to have two breast filled with this nourishment, that should be motivation enough.
#windowsofwellness #thewellnessmission #mersagetherapy #breastfeeding #eatinghealthy #holisticlivingmom #newmom #nursingchildren
