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Diet during Breast feeding? What should you eat while breastfeeding your baby?

After delivery the most common question asked by every Mother is, “Doctor, what kind of diet should I take and which food items should I avoid?” “Does breast feeding sets in any restrictions on what I can eat and what cannot?”
The good news is there aren’t any foods that you absolutely can’t eat while breastfeeding. However, Diet during breastfeeding is crucial for both the mother and the baby, as it directly affects the quality of breast milk and the health of the nursing mother. Breastfeeding mothers need to consume a well-balanced diet that includes a variety of nutrients to ensure optimal milk production and to meet their own nutritional needs. There are a few recommended guidelines which you need to follow.

Eating a well-balanced diet while breastfeeding:-

It’s more important to have a nutritious diet overall. Eating well is the single best thing you can do for yourself and your baby when you’re breastfeeding. Your plate should have multiple food items so that you will get all kinds of proteins, carbohydrates, vitamin and minerals as no single food item can supply everything which you and your baby needs. We simple advise to have food variety with different colours like Yellow Dal made up different pulses, White kheer, Rice, Curd or Yogurt, Green leafy vegetables, colourful Salad, Yellow Lemon, Red tomatoes etc. Try to consume at least 3-4 different food varieties in a meal.

Do you need extra food while breastfeeding?

Your body needs about 450 to 500 more calories per day and these should come from nutrient-dense foods rather than empty calories like your favourite ice cream or junk foods like pizzas and Burgers, ensuring that both the mother and baby receive essential nutrients.

What food should be eaten to get those extra calories by a Nursing Mother?

As a Breast feeding mother one should try to eat Best nutrient dense food which contains high amount of proteins, iron, calcium, vitamin D, iodine and choline. Here are few suggestions for meeting your calorie and nutrient needs:
  • Low fat meats, like chicken, Fish, red meat which offer long-lasting energy from protein, as well as choline, zinc, iron and B vitamins. eating fish is one of the best ways to bring brain-boosting omega-3 fatty acids to your baby,
  • Whole grains, which can satisfy the hunger and help digestion with their fibre content, and are often fortified with a wide variety of vitamins and minerals.
  • Eggs, another quality protein full of choline, vitamin D and folate.
  • Dairy products, like Milk, Paneer, Cheese, Curd etc. for more protein, plus high iodine and calcium content.
  • Legumes (beans and lentils), which are excellent sources of plant-based protein, iron and calcium, as well as choline and antioxidants.
  • eafy green vegetables, for more fibre, calcium and a variety of other vitamins.
  • Omega-3 Fatty Acids: These are crucial for the baby’s brain development. Include sources like fatty fish (e.g., salmon, sardines), flaxseeds, and walnuts in your diet
Eating two or three servings per day from a couple of these options, and filling the rest of your plate with fruits and veggies, will make for a relatively complete breastfeeding diet.
How much water should you drink while breastfeeding?
Staying hydrated is essential for milk production. Mothers should drink plenty of water throughout the day, aiming for at least 2 to 3 litres of water daily as most of the water is passed on to baby through the milk. Herbal teas and diluted fruit juices can also contribute to hydration, but it’s best to limit caffeinated and sugary beverages. You’ll know if you’re getting enough water if your urine stays clear to pale yellow.
Taking Medicine supplements while breastfeeding
Your doctor may prescribe you medicine to supplement with Iron, calcium and Vitamins. Which can be continues as advised by your doctor. Breastfeeding can deplete a mother’s calcium stores, so it’s important to consume sufficient amounts to protect bone health.So it is advisable to take a calcium tablet daily during breast feeding.
Foods to avoid while breastfeeding;-
As such you need not avoid any food during Lactation but there are few things which should be consumed cautiously and intake should be limited during breast feeding.
  • Caffeine

If you drink caffeinated beverages, small amounts of caffeine will enter your breast milk. High amounts of caffeine can make babies irritable and interfere with their sleep. Limit intake to about 200-300 mg per day (about one to two cups of coffee).

  • Alcohol

Alcohol can pass into breast milk and affect the baby’s development.

if you want to drink alcohol then take following precautions-

      • Eat a good meal before drinking. This will help your body absorb the alcohol.
      • According to the Centres for Disease Control and Prevention, alcohol levels are at their highest around 30-60 minutes after a drink. So, it’s recommended to limit yourself to one drink per day and delay breastfeeding or pumping for 2-3 hours afterwards.
      • If you need to feed your baby before 2-3 hours have passed and you are feeling the effects of alcohol, use milk you have previously pumped.
  • Avoid particular food if new born develops allergy to-

Rarely the new-born baby may develop allergies to certain food you consume like dairy products, soy, nuts or shellfish. Paying attention to what you eat can be helpful if you’re trying to identify which foods cause symptoms in your breastfed baby. Once you have a suspect, try eliminating it from your diet for a week to see if the symptoms improve. A lactation consultant can help with this process.

But if you notice more severe symptoms after feeding, like diarrhea, wheezing, rashes or eczema flare-ups, talk to your baby’s doctor. Both nutrition and breastfeeding can be complicated topics. Fortunately, lactation consultants can help with both. Don’t hesitate to reach out to a lactation consultant with any questions you have, whether they’re about latching, supplements, food sensitivities, or how to know if baby is getting enough breast milk.

A balanced diet during breastfeeding is vital for the health and well-being of both the mother and baby. By focusing on nutrient-rich foods, staying hydrated, and avoiding certain substances, breastfeeding mothers can ensure they provide the best possible nutrition to their babies while maintaining their own health.