Health and Nutrition While Breastfeeding
Good health and nutrition is important while breastfeeding. If you are not eating good quality food your body will not produce good quality milk for your baby.
Breastfeeding burns a large amount of energy which is why most women lose their baby weight quickly while breastfeeding. The average women will need an extra 600 calories per day while breastfeeding as well as other essential vitamins and minerals to sustain a good milk supply.
It is important to also remember that everything you eat or drink can be passed to the baby through the breast milk if you are unsure about your diet or nutritional health it is important you talk with your doctor or a qualified healthcare professional.
Things to avoid while breastfeeding -
* Caffeine drinks can be used in moderation with the American Academy of Pediatrics advising no more than 300mg of caffeine per day. This is equivalent to 2 cups of coffee. Caffeine can be passed on to your baby through your milk and is also dehydrating which has a negative effect on milk production. Caffeine can be found in many foods and drink - tea, coffee, cold drinks and chocolate - be sure to keep track of all caffeine intake.
* Nicotine should be avoided completely while breastfeeding. Nicotine can be passed through to your baby in the breast milk, can decrease milk supply and smoking near baby or allowing baby close to your clothes with secondhand cigarette smoke can increase baby’s chance of SIDS and/or respiratory problems.
* Alcohol should be avoided completely while breastfeeding. It is a common myth that pumping and disposing of the milk after drinking will avoid alcohol contact with your baby. This is not true. It can take up to 90 minutes per standard drink for alcohol to leave your breast milk, no amount of pumping will speed up this process.
Extra nutritional requirements while breastfeeding -
You will need on average an extra 600 calories per day while breastfeeding. However if you eat good nutritious food when you feel hungry you will not need to worry about counting calories.
* An extra 400g of calcium is needed per day while breastfeeding. Just add an extra glass of milk or a tub of yogurt or 2 slices of cheese to your lunch.
* An extra 40mg of vitamin C is needed per day while breastfeeding. Add a piece of fruit to your daily diet such as an orange, mandarin or a handful of blueberries.
Water, water, water! It is important to stay hydrated while you are breastfeeding. Water is important for the production of breast milk. Keep a bottle of water with you and add a squeeze of lemon to make it a little more exciting.
Should I avoid certain foods?
Some people may tell you to avoid certain foods during breastfeeding as they can make baby unsettled. This can be true in some cases, however it has been proven that babies like a wide variety of foods. Studies have shown mothers who consume large amounts of garlic, onions and spices have no higher risk of an unsettled baby than mothers who avoid those foods.
Healthy balanced diet
The best way to make sure you are getting the right nutritional requirements is to maintain a well balanced healthy diet. Eating lean meats, nuts, dairy and a wide variety of fruit and vegetables.
Breastfeeding burns a large amount of energy which is why most women lose their baby weight quickly while breastfeeding. The average women will need an extra 600 calories per day while breastfeeding as well as other essential vitamins and minerals to sustain a good milk supply.
It is important to also remember that everything you eat or drink can be passed to the baby through the breast milk if you are unsure about your diet or nutritional health it is important you talk with your doctor or a qualified healthcare professional.
Things to avoid while breastfeeding -
* Caffeine drinks can be used in moderation with the American Academy of Pediatrics advising no more than 300mg of caffeine per day. This is equivalent to 2 cups of coffee. Caffeine can be passed on to your baby through your milk and is also dehydrating which has a negative effect on milk production. Caffeine can be found in many foods and drink - tea, coffee, cold drinks and chocolate - be sure to keep track of all caffeine intake.
* Nicotine should be avoided completely while breastfeeding. Nicotine can be passed through to your baby in the breast milk, can decrease milk supply and smoking near baby or allowing baby close to your clothes with secondhand cigarette smoke can increase baby’s chance of SIDS and/or respiratory problems.
* Alcohol should be avoided completely while breastfeeding. It is a common myth that pumping and disposing of the milk after drinking will avoid alcohol contact with your baby. This is not true. It can take up to 90 minutes per standard drink for alcohol to leave your breast milk, no amount of pumping will speed up this process.
Extra nutritional requirements while breastfeeding -
You will need on average an extra 600 calories per day while breastfeeding. However if you eat good nutritious food when you feel hungry you will not need to worry about counting calories.
* An extra 400g of calcium is needed per day while breastfeeding. Just add an extra glass of milk or a tub of yogurt or 2 slices of cheese to your lunch.
* An extra 40mg of vitamin C is needed per day while breastfeeding. Add a piece of fruit to your daily diet such as an orange, mandarin or a handful of blueberries.
Water, water, water! It is important to stay hydrated while you are breastfeeding. Water is important for the production of breast milk. Keep a bottle of water with you and add a squeeze of lemon to make it a little more exciting.
Should I avoid certain foods?
Some people may tell you to avoid certain foods during breastfeeding as they can make baby unsettled. This can be true in some cases, however it has been proven that babies like a wide variety of foods. Studies have shown mothers who consume large amounts of garlic, onions and spices have no higher risk of an unsettled baby than mothers who avoid those foods.
Healthy balanced diet
The best way to make sure you are getting the right nutritional requirements is to maintain a well balanced healthy diet. Eating lean meats, nuts, dairy and a wide variety of fruit and vegetables.
