Food do's and don'ts when you're breastfeeding

Food do's and don'ts when you're breastfeeding

Last time we talked about some do's and don'ts surrounding food and pregnancy. Today is all about the food do's and don'ts of breastfeeding. In many ways, it's the same concept. Put your health and your baby first and you'll end up feeling better, healing faster, and having a healthier baby.

Do: Eat Starchy Whole Grain Food

Unless you have a wheat allergy or have celiac disease, eating whole grain bread, starchy vegetables, and rice while you're nursing (like baked potatoes, rye bread, and steamed brown rice) is good for you. It will ensure you get plenty of fiber.

Do: Eat Lots of Raw Fruit and Vegetables

When you were pregnant it was probably difficult to eat too many raw fruits and veggies for fear of contamination. But now that you're nursing, you can once again eat them. Wash them good of course, but eat at least five servings per day.

Do: Eat Moderate Amounts of Lean Protein

You don't have to eat meat but if you do, eat lean meat. Also, eggs, fish, and vegetarian options like beans will ensure that you get plenty of protein. You don't have to eat more than normal; you just need to eat a balance of vitamins and nutrients.

Do: Eat Calcium-Rich Foods

Be careful with the low-fat and sugar-free varieties, but if you or your baby has no problem with dairy you can eat a serving or two of dairy products to get in these nutrients. There are also vegan options today that are calcium rich and good for you too.

Do: Drink Plenty of Fresh Filtered Water

Try to make it a habit to have a big bottle of fresh water with you each time you nurse. You're going to be super busy so if you plan and have bottles made up for yourself (of water) when you sit down to feed the baby, you'll ensure that you stay hydrated. Pay close attention to your thirst and drink water anytime you feel thirsty.

Don't: Eat Acidic Foods

Most babies have severe problems with acidic foods. They include canned tomatoes and even dairy milk. Babies who have problems with these foods can end up with bloating, itchy skin, wheezing, diarrhea, constipation, reflux, vomiting and other problems. If you notice any problems in your baby like this, try giving up dairy first, then get rid of canned food that has added citric acid.

Don't: Eat Anything That Produces Symptoms in You or Your Baby

No matter how hard you try, you might end up having a baby that is very sensitive to changes in your diet. The best thing to do is to transition to a very bland diet of rice and veggies and then slowly add in one thing each week, to find out whatís causing your baby's issues. But you can usually bet it's dairy, acidic canned tomatoes, or nuts.

Don't: Eat Extra Calories Unless You're Underweight

It's a common myth that you can't lose weight and you must eat a lot when nursing. This is not true. In fact, while nursing is a perfect time to focus on eating right so that you naturally lose the weight. When you eat right, you are giving your baby what she needs to be healthy. And, if you're eating right, you should drop the baby weight easily if you're otherwise healthy. If you are underweight, you want to eat the right number of calories required to be a healthy weight, consisting of healthy options.

Don't: Use Caffeine When Breastfeeding

For that matter, don't use any type of stimulants or drugs while youíre nursing. These things pass over to the baby and can make them grumpy and uncomfortable. It can give the baby acid reflux which is very painful for them.

Don't: Drink Alcohol When Nursing

Many people will tell you that it's okay to have a beer while nursing because it helps with the letdown of the milk. But, it's not known how safe or dangerous it is because we can't really study this issue using babies as study subjects. The best course is not to drink at all, but if you do, they say not to have more than one weak drink a week.

These do's and don'ts will help you maintain a healthy weight and nutrition profile while you're nursing. The main thing is to eat and drink correctly so that you'll have plenty of energy to care for your baby.

Next time, we'll talk about food do's and don'ts for babies and toddlers.