Breastfeeding Diet 101: What I Should Eat while Breastfeeding

Breastfeeding is a vital source of nourishment for the baby and it has multifaceted benefits for the mother as well. Breastfeeding exclusively to the baby for the first 6 months has tremendous amounts of rewards to both the mother-baby duo. For mothers it’s a great source of combating postpartum depression, losing pregnancy weight, reducing the chances of developing diseases like diabetes, heart problems and breast cancer. For the baby the advantages are mind-blowing; boosting immune system, preventing obesity, easy to digest, truck load of nutrients, vitamins, proteins, you name it and the mother’s milk has got it all covered.

Breastfeed is so beneficial for the baby is often referred as “Liquid Gold”.  Often mothers ponder that is their diet good enough to provide all these nutrients to the little one? What they eat or drink must affect the quality of the milk, well that’s partly true. The milk that a mother’s body produces is already perfected to the needs of the baby at every stage of development; you don’t have to eat any special kinds of foods or drinks to make it better. But if you feel a low supply of milk, try breast milk supplements to increase milk supply.

Mothers just need to follow a healthy, well-balanced and well-proportionate diet. There is a lot of energy required to make this liquid gold and the mother’s body needs that strength which can only be possible with a healthy diet. It’s so easy to fall into the pitfalls of comfort foods like burgers, pizzas and ice-creams, as all these junk foods provide instant doses of dopamine which helps you feel better. But when their effects subside the depression hits you hard. A well balanced diet will make you feel better about yourself for a longer time and you will enjoy the whole process even more. You can indulge in treats sometimes, milk supply booster like cookies, drinks and brownies are a very delicious option, with dual benefits.

In this article I will try to answer as many questions as I can regarding the concerns of diet during the nursing period.

What should I eat?

Milk making is a very energy-draining task for the body and a healthy diet is not needed to make the milk quality better, rather the need for a good, balanced diet is for the strength a mother needs to make the milk. Around 400-500 calories are consumed or burned to make milk every day! To keep up with it, make sure you have good portions of fruits and vegetables in your daily diet. Lean meat like poultry, fish and eggs provide you with a good amount of proteins. Include a hefty dose of fibers like pasta, whole grain bread, cereals, beans and lentils. Also add some red meat in your diet along with green leafy vegetables to maintain your iron levels, a drop in them will make you lethargic and tired all the time. Calcium and vitamins are also an important part of the diet so dairy products like milk and yoghurt are a must have item. Breast milk supplements are also a great addition to the diet as it not only fulfills the lack of nutrients left from the diet; they’re also a milk supply booster.

What I Shouldn’t Eat?

As I told earlier there is no special need for a diet plan, but traces of some foods can mix up with the breast milk so avoiding them is better. Limit the use of fish that have high levels of mercury like sardines and mackerel. Foods with a high concentration of caffeine like chocolates, coffee, soft drinks and tea should also be limited as they can mess with the sleep pattern of the baby. Alcohol doesn’t stay in the milk when you are sober, so try drinking after the session or 3-4 hours before. Nuts like peanuts can be allergic to the child if the mother is so if the mother isn’t the baby is also less likely to be allergic.

How much Water Should I Drink?

Breastfeeding can make you very thirsty, so make sure you have a tall glass of water with you when nursing. Also try to drink at least 12-16 glasses of water daily to maintain hydration levels.

Bottom Line

Breastfeeding your baby needs high levels of commitment from the mother and it affects almost every aspect of her life. A healthy diet is very important for the baby and for the mother herself. If you feel that your diet is not good enough or lacks certain nutrients then try adding breast milk supplements to your diet to make up for the deficiencies.