Breastfeeding Diet: Do’s and Don’ts
“Breastfeeding reminds us of the universal truth of abundance; the more we give out, the more we are filled up, and that divine nourishment – the source from which all draw is, like a mother’s breast, ever full and ever flowing.” —Sarah Buckley.
The first three months of breastfeeding are a critical time for both mother and baby. During this time, the mother’s body adjusts to producing milk, and the baby’s gut develops and becomes more mature. As a result, it is essential for mothers to pay close attention to their diets to ensure that they provide their babies with the best possible nutrition.
Here are some things that mothers should consume during the first three months of breastfeeding:
Adequate fluids: Breastfeeding mothers need to drink plenty of water and other fluids to keep up their milk supply. Aim for at least 8-10 cups of fluids per day, in addition to your regular meals.
Protein-rich foods: Protein is essential for the growth and development of the baby. Good sources of protein include dairy products, lean meats, poultry, fish, legumes, and nuts.
Iron-rich foods: Iron is critical for the production of hemoglobin, which carries oxygen in the blood. Good sources of iron include leafy green vegetables, red meat, poultry, fish, beans, and lentils.
Calcium-rich foods: Calcium is necessary for the development of strong bones and teeth in the baby. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.
Folate-rich foods: Folate is essential for the development of the baby’s nervous system. Good sources of folate include leafy green vegetables, beans, lentils, and fortified cereals.
Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the baby’s brain and eyesight. Good sources of omega-3 fatty acids include fatty fish, such as salmon, flaxseeds, and walnuts.
Vegan options: these foods are rich in calcium and high in protein.
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- Tofu
- Almonds
- Dried figs
- Chia seeds (high in Calcium)
- White beans
- Sunflower seeds
- Sesame seeds
- Sweet potato
- Butternut squash
- Buckwheat
- Hummus
- Quinoa
In addition to eating a well-balanced diet, there are also some foods and drinks that mothers should avoid during the first three months of breastfeeding:
Caffeine: Caffeine can pass through the milk and affect the baby’s sleep patterns. It is best to limit caffeine intake to 200 milligrams or less per day.
Alcohol: Alcohol can pass through the milk and impair the baby’s ability to nurse. It is best to avoid alcohol or limit it to occasional, moderate amounts.
Certain herbs: Some herbs, such as sage, peppermint, and parsley, can decrease milk production. It is best to avoid these herbs or consult a healthcare provider before using them.
Certain spices: Some spices, such as cumin, chili, and fennel, can affect the baby’s digestive system and cause discomfort. It is best to avoid these spices or use them in moderation.
In conclusion, the first three months of breastfeeding are an important time for both mother and baby. By paying attention to what they eat and drink, mothers can ensure that they provide their babies with the best possible nutrition and support their own health and well-being. If you have any questions or concerns, it is always best to consult a healthcare provider.