Now that you have your baby, you most probably are happy to have your body back to yourself! Nine months of passing all kinds of delicious things and alcohol may be easy for some, but mostly hard for most women! Holding our baby in our arms, finally- it seems nothing in the world matters anymore, even food, but eventually, and especially if you decided to breastfeed- you are going to be hungry. So what now?
Your body may not be all yours yet for the next couple of months or even years… The good news is, there aren`t any foods you must completely avoid while breastfeeding, but a few you should consume in moderation.
What our body needs when producing milk
Our body produces milk with sufficient amounts of all the nutrients needed, even when we don`t consume enough of everything we should. Our own sources are used in that case. If there is a chronically low intake of some supplements, their concentration will be lower than regular in our milk. With that being said, it is important for our own and the baby`s health, that we consume a range of various good food to get all the nutrients we need. Most crucial are, especially in vegetarians, B, and D vitamins. (1)
Foods to consume carefully
1. Caffeine
Recommendations for caffeine intake in lactating women are between 200 and 300 mg per day, whereas the daily intake for mothers of newborns or preterm babies should be even less. Available evidence suggests that milk from women who consumed caffeine on a regular basis contained less iron. Occasional intake, though, has not shown to have any effects. (2)
You don`t have to give up your coffee, but be aware to keep your consumption within the limits. Maybe you even might switch some of your cups to decaf or a delicious tea!
2. Alcohol
Alcohol passes through your milk to your baby and in similar concentrations like it is found in your bloodstream. Your baby can clear alcohol from his body only very slowly, and no amount of alcohol is considered safe at all! Further, alcohol decreases milk production and the concentration in your milk makes babies drink less during a feeding. Regular exposure of alcohol to your baby through breastfeeding is suggested to disturb her sleep and her motorial development. (3)
So if you like to enjoy an occasional drink, timing is the best you can do! Wait until after feeding or during your baby`s nap, prepare some expressed milk to have at hand, and wait until the alcohol is cleared from your bloodstream.
3. Fish
Eating fish is healthy and so tasty! The benefits of eating fish are said to outweigh the possible harm caused by mercury which is found in different concentrations in different kinds of fish. to be on the safe side, there are charts about which fish to prefer and how much to eat, while pregnant or breastfeeding.
Pregnant or lactating women should consume between 8 and 12 ounces of fish per week, which is low in mercury.
4. Herbs
Some herbs should be consumed only in very small amounts while breastfeeding because they are believed to reduce milk production. However, there is very little evidence and inconclusive results on this topic, and further research is to be done.
The following herbs are said to reduce milk production so you should consume them with caution:
- Parsley leaves
- Peppermint leaves
- Spearmint leaves
- Sage
Garlic, spices, and strong flavors
Although lots of people believe that the taste of garlic in breastmilk bothers babies, one study shows that infants were longer attached and sucked more after the mother ate garlic.
Eating spicy food does not do any harm to your baby- in fact, the opposite may be true. The different flavors passing to our baby through breastmilk actually prepare our baby for the variety of tastes she will later be exposed to.
Lots of flavors are passed through our milk. Each baby is different and may react to some flavors and to others not! Be aware of your baby`s reaction, feeding patterns, and possible fussiness that may be related to what you ate.
Why is it important to maintain a healthy diet?
The recommended calorie intake for lactating women is higher than for women who don`t. Our body produces milk of the best quality whether you have sufficient available sources from your intake or not. If not, your body`s own sources will provide what is needed. Therefore, to keep yourself healthy and fit, and to guarantee no chronic deficiency, you have to make sure your nutrition is healthy, varied, and sufficient. Try to reduce junk food, sweets, and sodas because they will take a huge part of your calorie intake.
Flavors pass through our milk and our baby will be exposed to a wide range of them while nursing. This is excellent preparation for solid food! Studies even showed a positive correlation between prolonged breastfeeding and fruit consumption in children. Children of mothers who breastfed and ate lots of fruit and vegetables were found to also consume a lot of them by the age of six years!
Conclusion
Breastfeeding does not prevent you from consuming the same things you couldn`t during pregnancy. But it is definitely a reason to try to make healthy choices, both you and your nursing baby will benefit from, especially in the newborn phase. Your body will thank you for various and healthy nutrition, and you will feel more energetic and balanced, being able to put up with the challenges of bringing up a child!