Breastfeeding can be an experience that creates a deep bond with the baby and does not require major changes in nutrition. Thus, you can continue to consume most of the dishes you are used to eating, although it is best to avoid or limit certain types of foods. If you follow a healthy diet, you can also guarantee your child a balanced nutritional intake.
Steps
Part 1 of 3: Avoiding the Consumption of Certain Foods
Step 1. Do not consume alcohol if you are breastfeeding
It is neither acceptable nor safe for the baby's well-being to consume alcohol in any quantity. In fact, once ingested, the milk produced by the mammary glands could transmit them to the baby and carry a certain risk. Always wait for your body to assimilate and expel them completely before breastfeeding.
- Typically, you need to wait around two hours for each drink before you can safely breastfeed again.
- By drink we mean 340 ml of beer, 140 ml of wine or 45 ml of a spirits.
- Do not expel the milk to remove the alcohol inside. Only by waiting the necessary time is it possible to eliminate alcohol from the organism.
- Do not drink while caring for a newborn.
Step 2. Eliminate the intake of any allergens
If you consume certain foods and then breastfeed, there is a risk of allergic reactions in the baby. Therefore, watch your baby carefully for any signs of allergic reactions after breastfeeding. If you notice them, think back to everything you have recently eaten or any new dishes you may have introduced into your diet in order to eliminate their consumption.
- The most common symptom of an allergic reaction occurs in the baby's stool. If they have a mucus-like appearance, are green and smeared with blood, an allergic reaction is likely going on.
- Allergic reactions can cause the child to get nervous, manifest as skin irritations, lead to diarrhea, constipation or, in extreme cases, difficulty in breathing.
- If you notice any signs of an allergic reaction, take your baby to the pediatrician as soon as possible.
- Foods that can usually cause allergic reactions are peanuts, soy, wheat, cow's milk, corn or eggs.
- Keep a food diary so you can accurately list everything you've recently eaten. It will allow you to find out which foods may be causing the allergy.
Step 3. Know what the baby prefers
Your baby probably doesn't like some foods that alter the taste of breast milk. Food and drinks with a rather intense taste can transmit their organoleptic properties to the mother's milk, dissuading the baby from eating it. So keep track of what you consume and when the baby seems to react in this way, so you will be able to understand which foods they do not prefer.
Try keeping a food diary so you have less difficulty remembering what you ate, when you ate it, and what foods you should stop consuming
Part 2 of 3: Limit Your Consumption of Certain Foods
Step 1. Pay attention to the amount of spices you use in the kitchen
Flavored foods are absolutely not harmful to the baby while breastfeeding. However, some foods seasoned with spices are likely to give breast milk the same flavor and the baby may not enjoy them as much as the mother. If you notice that your baby has a tantrum or refuses to have milk after he ate something spicy, try cutting those aromas out of your diet.
Step 2. Eat the right species of fish
Although this type of food is a wise nutritional choice, as they provide the body with omega-3 fatty acids and proteins, some types of fish may also contain toxic elements. Therefore, by eating fish products, there is a risk that substances present in their meats, including mercury, penetrate into breast milk. Since the child is extremely sensitive to these pollutants, it is best to avoid consuming large quantities of certain types of fish.
- The fish species to be absolutely avoided are royal mackerel and swordfish.
- Do not eat more than 170g of fish per week.
- Heavy and harmful metals, such as mercury, can affect the development of the baby's nervous system.
Step 3. Limit your caffeine intake
Although the quantities found in breast milk are not considered harmful to the newborn, they can still affect the well-being of the newborn. Babies who consume caffeine through breast milk may have trouble sleeping or be more prone to fidgeting. Therefore, limit the amount of caffeine you consume each day so that it does not enter the milk produced by the mammary glands
Don't drink more than 2 or 3 cups of coffee a day
Step 4. Monitor your consumption of certain vegetables
Some vegetables can cause bloating in adults. If you eat them and then breastfeed your baby, the baby may also suffer from flatulence. Be careful if your child has symptoms of intestinal gas buildup and try not to eat the foods that can cause bloating. Watch out for some foods that are known to cause excessive air production in the gut:
- Broccoli
- Beans
- Cabbages
- Cauliflowers
- Chewing gum
- Onions
- Whole foods
Part 3 of 3: Know What to Eat
Step 1. Eat adequate amounts of fruit and vegetables
Introducing lots of fruits and vegetables into your diet can be a great way to improve your health, but also the quality of breast milk. The consumption of certain types of fruit and vegetables can guarantee an excellent intake of iron, protein and calcium.
- Eat 2-4 servings of fruit per day.
- Include about 3-5 servings of vegetables per day in your diet.
Step 2. Make sure protein is part of your diet
It is important to get enough protein while breastfeeding. Therefore, you need to be sure that you are getting the right amount of protein every day so that your baby's nutrition is also healthy and balanced.
- Dairy products, such as milk, yogurt, and cheese, can provide you with protein, but also calcium.
- Lean meat, chicken, and fish are excellent sources of protein.
- Legumes, lentils, seeds and nuts are also excellent plant sources of protein.
Step 3. Stay hydrated
Breastfeeding can lead to women feeling dehydrated or thirsty, so it's important that they replenish lost fluids every day to stay hydrated. Therefore, drink all the water you need to quench your thirst, without forcing yourself to excessive consumption.
- On average, women should drink about 2 liters of water per day. When breastfeeding, the need may increase.
- Water, fruit juices, soups, and skim milk are great choices for staying hydrated.
- Try drinking about 8 glasses of water a day.
- Avoid sugary drinks, including sodas or fruit juices with added sugar.
Step 4. Eat in the right quantities
You will need to nourish yourself by consuming the right portions of food during the breastfeeding period. In addition to eating amounts that keep your weight normal, you will need to increase calories to conserve energy while breastfeeding.
During the first 6 months of your baby's life, you will need about 500-600 extra calories per day
Step 5. Try adding some supplements to your diet
Breastfeeding women are generally advised to add dietary supplements to their daily diet, as they can ensure adequate nutritional intake during this period and encourage the production of healthier milk for the newborn.
- Vitamin B-12 is important for the baby's brain development.
- Vitamin D is essential for the formation of strong bones and prevents the child from suffering from rickets.
Advice
- Follow a healthy and balanced diet so that you can breastfeed your baby in the best possible way.
- Avoid alcohol and certain types of fish that may contain mercury.
- Watch your baby's reactions when you feed him and change your diet if you notice that he is showing any repulsion.
- Keep a food diary to quickly and easily understand what you should change in your diet.
- Consult your doctor for more information on nutrition and breastfeeding.
