Breastfeeding

During breastfeeding, it’s important to focus on diet because the baby gets nourishment from what the mother eats. Moms need to pay attention to calcium, protein, and iron in their diet. Drinking 6 to 10 glasses of water a day is crucial for new mothers, so following a healthy and balanced diet is essential. It’s important to be mindful of dietary dos and don’ts while breastfeeding, as dieting or cutting back on food can impact the baby’s growth and health. Key nutrients for breastfeeding moms include iron, calcium, and protein, which should be included in their meals. Fruits, dairy products, vegetables, chicken, and grains should also be part of their diet. Alcohol, high-caffeine drinks, smoking, mercury-containing fish, and gluten-containing foods can be harmful for new mothers.

What to Eat During Breastfeeding

1. Protein-Rich Foods: Eating protein-rich foods like meat, cheese, yogurt, milk, fish, and beans is essential. These foods play a major role in keeping the body strong after childbirth.
2. Fruits and Vegetables: Vegetables like carrots, bell peppers, kale, broccoli, potatoes, tomatoes, and celery should be part of the breastfeeding diet. Fruits like berries, mangoes, citrus fruits, melons, apples, and bananas, along with grains like brown rice, oats, and whole wheat bread, help provide the energy needed.
3. Low-Fat Dairy: Consuming low-fat or fat-free dairy products like milk, cheese, and eggs is very important. These foods, especially when combined with iodine and omega-3-rich foods, support the baby’s brain development, making them crucial for the baby’s growth.

Helpful Foods After Birth

In the early days of breastfeeding, moms should focus on their nutritional needs just like during pregnancy. The best diet for breastfeeding mothers should include:

1. Iron Sources: New moms need more iron. Foods high in iron include egg yolks, dried fruits, beans, and poultry.
2. Liquids: Drinking at least 8 glasses of water a day is crucial. It’s a good idea to have a glass of water after each breastfeeding session. Besides water, healthy liquids like milk, natural fruit juices, soups, broths, and herbal teas are recommended.
3. Vitamins and Minerals: Some breastfeeding mothers might need multivitamins to meet their daily nutritional needs. Vitamins A, B, C, and various minerals should be consumed alongside multivitamins.

Foods to Avoid During Breastfeeding

1. Coffee: The caffeine in coffee can pass into breast milk, and since babies can’t process caffeine, it can cause sleep problems and irritability.
2. Chocolate: Chocolate contains theobromine, which is similar to caffeine. If the baby shows signs of restlessness or unusual behavior, it’s best to cut back on chocolate.
3. Citrus Fruits: The acidity in citrus fruits can irritate the baby’s digestive system, so it’s best to avoid them.
4. Broccoli: Foods like onions, cauliflower, and cabbage can cause gas and discomfort in the baby, so they should be avoided during breastfeeding.
5. Alcohol: Alcohol can transfer to the baby through breast milk and affect their nervous system development.
6. Parsley and Mint: Excessive consumption of these herbs can reduce milk supply.
7. Spicy Foods: Foods with lots of spices can irritate the baby.

Benefits of Breastfeeding for Mothers

1. Burns Extra Calories: Breastfeeding helps burn extra calories and can help moms lose the weight gained during pregnancy quickly. It also triggers the release of oxytocin, which helps the uterus return to its pre-pregnancy size.
2. Reduces Postpartum Bleeding: Breastfeeding can help decrease postpartum bleeding.
3. Lowers Risk of Certain Cancers: Breastfeeding reduces the risk of ovarian and breast cancer, and even lowers the risk of osteoporosis.
4. Saves Money: Breastfeeding saves money as there’s no need for formula or bottles.
5. Complete Nutrition: Breast milk is a complete mix of vitamins, protein, and fat that is essential for the baby’s growth.