DIET FOR A HEALTHY BREASTFEEDING MOM

The choices of what you eat, whether or not you smoke, whether you drink alcohol, what drugs you take, are all yours. If your child has the healthiest possible body, he will have the foundation for a well regulated defense system.

Breast feeding is crucial because human milk contains the nutrients and special substances that can directly protect an infant against infection and against allergies. I would strongly recommend every mother to breast feed her baby for at least 6 months. Breast feeding for a year is even better.

Good nutrition is just as important while breastfeeding as it was during pregnancy. Most of the calories required for breast milk production are supplied by body fat reserves laid down during pregnancy.

However, some additional calories – no more than 300 – 400 calories per day depending on your pregnancy weight gain – are needed over and above your pregnancy intake to provide enough energy for your baby. As you start to wean your baby, your calorie needs will gradually return to pre-pregnancy levels.

Eat a well balanced diet

Continue eating healthy diet that you followed during pregnancy. Eat a well balanced diet with plenty of calcium, protein, and iron. Focus on eating whole grains, fresh fruits, vegetables and foods that provide plenty of essential vitamins and minerals.

Go for nutritious snacks such as yoghurt, cut up veggies, cheese, hummus, a baked potato and fruit.

Drink plenty of water

Be sure to drink plenty of water 8 – 12 glasses helps your body to produce milk you need for your baby.

Watch what you eat and drink

Caffeine, alcohol and other toxins can pass from your blood into your breast milk. Nicotine from cigarettes and drugs without a prescription also pass into your breast milk and should be avoided.

You will be able to tell if your child is sensitive to something you eat or drink because he or she will show her discomfort by being unsettled after feeds, crying a lot or disturbed sleeping patterns.

Note that certain foods – broccoli, cabbage, onions, brussel sprouts and beans may cause colic.

While some women swear that hot and spicy dishes upset their babies trial and error may be your best guide, as food induced irritability varies from one baby to the next.

There is a theory that if you eat everything the baby will get used to all tastes so you won’t get the fussy eaters.

As for teas you can get the herbal teas that help with breast milk production.

Get plenty of iron

Many women have depleted their iron stores during their childbearing years. You could take a general multivitamin supplement but remember it can’t make up for the poor
eating habits. You must strive to eat a well balanced varied diet

What about dieting during breastfeeding

Lose weight gradually by combining a healthy, low fat diet with moderate exercise. Rapid weight loss may pose a danger as it releases toxins – normally stored in body fat. Breastfeeding also helps to burn up the fat deposited during pregnancy and uses it for producing milk. A mum who breast feeds burns a lot of calories, rather than one who doesn’t.

By Hina Palan       October 26th, 2010
Registered Nutritional Consulting Practitioner
River Oaks Chiropractic and Wellness Centre
478 Dundas Street W., Unit 6
Oakville, ON
L6H 6Y3

www.riveroakswellness.com
905-257-9960