IF you’re breastfeeding then it might feel like the list of things you can and can’t do has just gotten even longer. This can be overwhelming for new mums who are trying to settle in with their new bundle of joy. Your diet plays a big role in breastfeeding, as what you consume can have […]
IF you’re breastfeeding then it might feel like the list of things you can and can’t do has just gotten even longer.
This can be overwhelming for new mums who are trying to settle in with their new bundle of joy.
Your diet plays a big role in breastfeeding, as what you consume can have an impact on your energy levels and your breast milk supply.
Experts at maternal health brand, Lansinoh have revealed the foods you should consume and those you should avoid if you’re breastfeeding.
One of the most common misconceptions, they say, about breastfeeding, is that you need to dramatically increase your calorie intake.
The experts say that you don’t need to do this and you also don’t need to eat anything special.
Just making sure you’re eating a healthy, balanced, nutritious diet, is enough.
Experts in the US previously compiled a study which looked at the number of calories women should consume during pregnancy.
Associate professor Michelle A. Kominiarek found that in order to make sure you have enough energy and breast milk, you should have 300-400 extra calories a day.
Writing in the paper she said: “Caloric intake should increase by approximately 300 kcal/day during pregnancy.
“This value is derived from an estimate of 80,000 kcal needed to support a full-term pregnancy and accounts not only for increased maternal and foetal metabolism but for foetal and placental growth.”
Another misconception, the experts say, is that you need to drink more fluids to be able to breastfeed.
A previous study stated that pregnant women are at risk of dehydration.
One expert who penned a study into whether or not women need more fluid, Roslyn E Ilesanmi said: “There is not enough evidence to support an increased fluid intake beyond what breastfeeding mothers are likely to require to meet their physiological needs.”
Lansinoh expert Lisa Craven explained: “If you notice your breastmilk production decreasing, as well as tiredness and dark coloured urine – this is a sign of dehydration.
“Breastfeeding women can often feel thirsty and dehydrated due to the production of breastmilk, so make sure you drink enough fluids – water, milk and unsweetened fruit juice are good options.
“Also, you should always ensure you have a drink to hand when you settle down to feed baby. Drink to satisfy your thirst, but don’t overdo it – there is no proven link between fluid intake and milk supply.”
It’s important that you eat a good diet for the health of both you and your baby, this means including every food group.
The experts said that eating smaller meals more frequently is a good rule to follow, especially if you are suffering from heartburn.
You should have at least five portions of fruit and vegetables a day, protein foods such as such as fish, poultry, eggs, soy and legumes and plenty of carbohydrates such as rice and pasta.
It’s also important to eat milk and other dairy products for calcium as well as green leafy vegetables.
Caloric intake should increase by approximately 300 kcal/day during pregnancy
Michelle A. Kominiarek
While a little bit of what you fancy now and again won’t do any harm, the experts say that there are some things you should be mindful of and not overconsume.
They said you should have no more than two portions of oily fish (e.g. fresh tuna, sardines, mackerel, trout) a week.
“This is because these contain high levels of mercury, which can damage your baby’s developing nervous system”, they said.
You should also avoid having too much caffeine when breastfeeding, as the experts say this can keep your baby awake or make them unusually fussy.
As a breastfeeding mum, there are a few nutrients that are key to ensure you’re incorporating into your diet.
DHA: Docosahexaenoic Acid (DHA) is the most abundant omega-3 fatty acid in the brain and eyes and supports healthy infant growth and development. Recent research even suggests that DHA may play a role in decreasing the development of childhood food allergies, such as eggs and peanuts.
Vitamin D: By helping the body absorb calcium and phosphorus, Vitamin D supports healthy bone development in children. Research also suggests that Vitamin D plays a role in immune health.
Choline: Choline is important because it supports the neurocognitive development of infants. It is therefore important for breastfeeding women to consume foods that have a source of Choline in their daily diet. These include beef, eggs, chicken, fish, pork, nuts, legumes and cruciferous vegetables like broccoli, brussels sprouts, cabbage, or kale.
They added: “It is better to limit the number of drinks you have containing caffeine (not only tea and coffee, but also energy drinks).
“Some cold and flu remedies contain caffeine, and chocolate also contains a substance (theobromine) that is very similar and can produce the same effects.”
Alcohol should also be avoided as it passes to breastfed babies in very small amounts.
However, it is unlikely that having an occasional drink will harm your baby.
They added: “It is sensible to drink very little (no more than one or two units once or twice a week) when you are breastfeeding.
“If you intend to drink more than this on a special occasion, expressing breastmilk in advance is a good idea. Also, if you have been drinking alcohol, never share a bed or sofa with your baby.”
