How to Eat While Breastfeeding

from wikiHow - The How to Manual That You Can Edit


The first days, weeks or months you're breastfeeding your new baby are not the time to worry about getting into your pre-baby clothes. Breastfeeding moms do need to watch their diets to make sure they're eating primarily healthy foods and that they're eating enough calories. An occasional helping of cookies, chips or a candy bar won't hurt your baby's health, but remembering how to eat while breast-feeding will help you stay healthy and ensure optimum milk production.

Steps

1. Maintain a well-balanced diet while breastfeeding without worrying about counting calories. Eating plenty of healthy food will ensure your body has all the nutrients and energy it needs to keep you healthy while properly nourishing your baby, much as it did while you were pregnant.
   • Keep the food pyramid in mind when planning what to eat while breastfeeding. Consume a few servings each day of the vital nutrients including protein, calcium, iron, Vitamin C and grains. Vary the colors of the produce you consume to get the most nutrients and continue to take your prenatal vitamin as long as you're nursing.
   • If you consume a little junk food from time to time, it won't hurt your breastfed baby's health, but it could lessen the quality and amount of your milk and it will zap your energy levels. Too much irresponsible eating could ultimately affect your health since your body draws from your stored nutrients to produce milk.
2. Watch for contaminants in food and water you consume as chemicals can find their way into your breast milk.
   • Fish is a healthy food, but some types of fish contain higher mercury levels than others: swordfish, shark, tile fish and king mackerel. When it comes to canned tuna, albacore and solid white tuna meat contain more mercury than other types. Limit your intake of higher-mercury fish to six ounces per week.
   • Produce can be covered with pesticides, so make sure to wash or peel them thoroughly. Typically, produce that is contained within a somewhat thick skin you have to cut off to eat it are a little more free of chemicals (think citrus and melons), but not always. Organic produce will be freer of chemicals as will produce grown locally.
   • Filtered water is safer than tap water. Although tap water must meet certain EPA guidelines, it still contains more contaminants than filtered drinking water.
3. Eliminate foods that cause you to be gassy if they seem to have the same effect on your baby. If you notice signs of irritability or excessive gassiness after you eat broccoli, chocolate, cabbage, dairy products, citrus, chili pepper or garlic, or consume large amounts of caffeine, for instance, then cut the seemingly-guilty food out of your diet for a few days and see if your baby is happier.
4. Limit your consumption of alcohol and caffeine while breastfeeding. You don't have to cut either out of your diet like you did while you were pregnant, but you should time your consumption of either beverage (drink that glass of wine or cup of coffee right after nursing) to allow the alcohol or caffeine time to metabolize through your system before it's time to nurse again.
5. Consume high-fat foods sparingly but do consume some fats. Cutting them out entirely in the interest of losing the baby weight isn't healthy for you or for your baby. Your body needs some fats in the production of your milk; in fact, you'll actually transfer some of your fat cells to your baby through your breast milk.
6. If you're doing a vegetarian diet, you should continue to eat a variety of foods with special attention to include complete proteins through complementary plants and supplemental vitamin preparations. This is due to the fact that breastfeeding vegetarian mothers may be at risk for vitamin B12 deficiency.

How to Know What Foods to Avoid While Breastfeeding

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from wikiHow - The How to Manual That You Can Edit

Nursing moms are usually aware that medication and alcohol should be avoided while breastfeeding, to avoid the possibility of passing the effects onto the baby through their breast milk. However, they may not realize that the foods they eat can also cause some unwanted effects for their nursing baby. Many nursing moms will find that after having eaten certain foods, their baby refuses the breast or appears fussy after feedings. Certain foods are known for their ability to upset tiny tummies. Knowing what foods to avoid when breastfeeding is an important part of a successful nursing experience. If you notice that your baby appears fussy after nursing, it may be time to pay closer attention to what you are eating.

Steps

Avoid Citrus Many nursing mothers like to snack on oranges or other citrus fruits, or drink plenty of orange juice while nursing, in an attempt to fill up on healthy vitamin C. Although this may be fine for some nursing women, many babies are sensitive to the effects of vitamin C in the mom’s diet.

1. Steer clear of citrus fruits and citrus drinks. Citrus fruits are acidic and may irritate a baby’s immature Gastro-intestinal system. Fruits to avoid include all variations of oranges, lemons, grapefruits and limes.
   • Some babies may experience fussiness and spitting up if mom eats citrusy foods.
   • Babies who are sensitive to citrus in breast milk may develop diaper rash, as they have sensitive skin that is easily irritated by the acidic nature of citrus foods.

Avoid Gassy Foods Foods that do not cause gas in nursing moms can still cause gas in their breastfed babies.

1. Cut back on high-fiber vegetables that are known to cause gas and stomach upset if it appears that your baby is having difficulty after you consume them.
   • Immature tummies may have a difficult time when mom has eaten broccoli, peppers, cabbage and Brussels sprouts.
   • The bean family may prove to be problematic for baby as well. Limit kidney beans, lima beans and black beans to only occasional additions to a meal.

Avoid Spicy Foods Spices can do wonders for dressing up an otherwise bland meal, but they may not be the best choice for nursing babies; baby may be fussy for hours after nursing.

1. Eliminate the use of spicy peppers, hot sauces and other spicy flavors when preparing your meals.
2. Reintroduce spicy foods into your diet after baby has started taking solid foods and is nursing less.

Avoid Caffeine Drinking caffeinated beverages may create irritability in your baby. A baby’s immature digestive system does not allow him to excrete caffeine in the same manor as an adult’s will. The caffeine is passed onto the baby through the milk supply and baby can lose sleep, which will lead to a cranky little one.

1. Cut back on your use of coffee, tea and soda. If you must indulge your need for caffeine, try waiting until after a nursing session to do so. At that point, your baby will be full and you will have a few hours to allow the caffeine to leave your system.
2. Keep in mind that caffeine is in items other than caffeinated beverages. Generally, the amount of caffeine in chocolate is far less than your average caffeinated drink.
   • A 1 oz serving of chocolate has approximately up to 35 mg of caffeine while on average, a cup of coffee has approximately 135 mg.
   • A little indulgence here and there should prove to be insignificant. #*However over indulgence in chocolate can lead to just as much fussiness from your baby as that cup of coffee.
   • Although decaffeinated drinks have less caffeine, they still have caffeine in them. If you like the taste of coffee or tea, try decaffeinated versions and drink a moderate amount just after nursing.

Avoid Alcoholic Beverages It used to be believed that drinking an occasional glass of wine here and there would pose no risk to breastfed babies. Although this is still the current school of thought for most health care professionals, it is important to know that alcohol is excreted into the breast milk in small amounts.

1. Know that allowing yourself an occasional glass of wine should pose no problem for your baby if you feed baby prior to consuming 1 glass. By the time baby is ready to eat again, there should be no effects left to pass onto baby through your milk supply.
2. Keep in mind that if you are indulging in heavier alcoholic beverages or drinking more frequently than the occasional glass of wine, you may be passing the alcohol onto your baby.
   • The possible side effects of alcohol to baby include drowsiness, weakness, grogginess and deeper sleep than usual. Over the course of time, baby may even have excessive weight gain.
   • The American Academy of Pediatrics warns against excessive alcohol usage when breastfeeding.
   • If you are drinking alcohol as a means of relaxation, look into other ways to relax. Try taking a warm bath, drinking a soothing cup of chamomile tea, reading a book, taking a walk or getting a massage.