Breast milk contains a healthy amount of proteins, fats, vitamins and carbohydrates, as well as leukocytes, the cells of the immune system that protect the baby from infections. For this reason, breastfeeding is strongly recommended by all health organizations, at least during the first six months of the baby's life; in this way the little one can fight infections, diseases and the new mother can enjoy some advantages for her own health. While you are breastfeeding, you need to eat foods and liquids that provide optimal nutrition for your baby and improve the quality of your milk.
Steps
Method 1 of 2: Change Your Food Intake
Step 1. Eat 500 extra calories per day
To get all the energy you need, you need to increase your calorie intake by 400-500 calories per day. It is important to achieve this through nutritious foods, but be careful not to exceed the maximum calorie limit.
However, while you are breastfeeding, you don't necessarily have to increase your calorie intake and you can maintain a diet that is very similar to the one you followed during pregnancy. Avoid overeating, as it may slow down postpartum weight loss, which is important for recovering after the event
Step 2. Eat protein-rich dishes such as lean meats, eggs, dairy and legumes
For your milk to have the highest nutritional value, you need to follow a diet with plenty of healthy sources of protein. Lean meats like chicken, eggs, milk, beans, and lentils are perfect at this stage in your life.
- If your meal plan calls for 2400 calories a day, then you should consume three cups of dairy products a day, such as yogurt, milk, or cheese, as well as 200g of meat and legumes such as fish, lean meats, beans and nuts.
- Always check that the fish has a low mercury content, to avoid accumulation of this metal in your body. Shrimp, canned tuna, whiting and salmon are great options.
Step 3. Include adequate amounts of vegetables, fruits and whole grains in your balanced diet
Don't forget these foods and make sure you are consuming the right amount of vegetables, fruits, and whole grains (such as bread and brown rice) every day. Always wash fruit and vegetables before eating them to reduce the amount of residual pesticides you expose your body and baby to.
If you have to maintain a calorie intake of 2400 calories a day, then you should consume three servings of green leafy vegetables like spinach and kale, orange vegetables like peppers and carrots, and starchy vegetables like potatoes and squash. In addition, it would be advisable to consume two portions of various fruit and 240 g of whole grains
Step 4. Try to vary the power supply a lot
If you follow a varied diet, your milk will also taste different and your baby will get used to the different tastes. When they are older, the transition to solid foods will be easier and the baby will appreciate different foods.
Most babies like the taste of foods that is passed on through milk, and moms shouldn't avoid certain foods while breastfeeding
Step 5. Make a note of your baby's allergic reactions based on the foods you eat
Sometimes babies are sensitive to something you've eaten, such as dairy or spicy foods, and may show signs of an allergy. Remember that the allergic reaction is not from your milk per se, but from some food you have consumed. If you stop eating or reduce the dishes that bother your child, the symptoms should subside and disappear on their own. If you are unsure, talk to your pediatrician. Here are the most common symptoms of an allergic reaction:
- Green stools that contain mucus and / or blood.
- Vomiting and diarrhea.
- Rash, eczema, hives or dry skin.
- Refusal to eat.
- Prolonged crying that seems inconsolable.
- The child wakes up suddenly because he is bothered by some symptoms.
- Cough and gasp breathing.
- If the baby shows any of these symptoms within minutes after breastfeeding or within 4-24 hours, stop eating certain foods that may be allergenic or otherwise sensitizing. If your child is having difficulty breathing, call 911 or take them to the nearest emergency room immediately.
Step 6. Ask your doctor about vitamin and mineral supplements
Your milk, combined with a balanced diet, provides the baby with all the vitamins and minerals he needs. However, if you are concerned and want to be sure that you are ensuring adequate nutrient intake for both you and your child, then you can speak to your pediatrician regarding supplements.
Your doctor will check your vitamin D, A, B6, and B12 levels to see if your body has enough nutrients. Malnourished mothers or those with health problems should take vitamin and mineral supplements, especially vitamin D and B12
Step 7. If you are a vegetarian, increase your food intake
Women on restrictive diets need to eat more nutrients by changing their diet and taking vitamin supplements.
- Your meals should include foods rich in iron, protein and calcium. This means eating lentils, whole grains, peas, and green leafy vegetables. You should also eat citrus fruits, to allow the body to assimilate iron from foods. Also do not neglect the proteins that come from eggs, dairy products and those of vegetable origin that are found in tofu, milk and soy yogurt.
- Your doctor may also advise you to take vitamin B12 supplements every day, which are essential for the baby's brain development. You need vitamin D food supplements if you can't get too much sun and don't eat foods that are rich in it, such as cow's milk. This vitamin is vital for the baby, as it allows him to absorb calcium and phosphorus.
Method 2 of 2: Change the Fluid Intake
Step 1. After each breastfeeding, drink water
Your fluid consumption does not affect your milk supply, but you must drink whenever you are thirsty and after each feed. Try to limit yourself to just water and don't consume sugary drinks, such as sodas and commercial fruit juices.
Step 2. Do not exceed three cups of coffee (or caffeinated drinks) per day
Do not consume too much caffeine, as the baby will have trouble sleeping and be nervous. You can drink it in limited quantities, up to three cups a day.
Step 3. Don't drink alcohol while breastfeeding
There is no minimum percentage of alcohol in milk that can be considered safe. If you drink alcohol, do not breastfeed the baby until your body has completely expelled it.
