IF you are breastfeeding then it may feel like the list of things you can and cannot do is even longer.
This can be overwhelming for new moms who are trying to fit in with their newfound joy.
Your diet plays a big role in breastfeeding, as what you consume can affect your energy levels and breast milk supply.
The experts at maternal health brand Lansinoh have revealed the foods you should consume and the foods you should avoid if you’re breastfeeding.
They say that one of the most common misconceptions about breastfeeding is that you need to dramatically increase your calorie intake.
Experts say you don’t have to do this and you don’t need to eat anything special either.
Just making sure you’re eating a healthy, balanced, nutritious diet should suffice.
Former US experts compile a study which looks at the number of calories a woman should consume during pregnancy.
Associate Professor Michelle A. Kominiarek found that to ensure adequate energy and breast milk, you should consume 300-400 calories per day.
Writing in the article, she said: “Calories should increase by about 300 kcal/day during pregnancy.
“This value is derived from an estimated 80,000 kcal required to support a full-term pregnancy and accounts for not only the increased maternal and fetal metabolism but also fetal and placental development.”
Another misconception, experts say you need to drink more water to be able to breastfeed.
One page ago research states that pregnant women are at risk of becoming dehydrated.
Roslyn E Ilesanmi, an expert who conducted a study on whether women need extra fluids, said: “There is not enough evidence to support increased fluid intake beyond what mothers are currently receiving. Breastfeeding needs to meet their physiological needs.”
Lansinoh expert Lisa Craven explains: “If you notice a decrease in breast milk production, as well as fatigue and dark colored urine – this is a sign of dehydration.
“Breastfeeding women can often feel thirsty and dehydrated due to breast milk production, so make sure you drink enough fluids – water, milk and unsweetened fruit juices are good options.
“Also, you should always make sure you have a drink on hand when you’re settled to feed your baby. Drink to satisfy your thirst, but don’t overdo it – no proven link. between drinking water and providing milk.”
EAT MORE FEMALE
It is important that you eat a diet that is healthy for both you and your baby, which means including every food group.
Experts say eating smaller meals more often is a good rule to follow, especially if you’re suffering from heartburn.
You should eat at least five servings of fruits and vegetables each day, protein foods like fish, poultry, eggs, soy and legumes, and high-carbohydrate foods like rice and pasta.
It is important to eat milk and other dairy products for calcium as well as green leafy vegetables.
Calorie intake should increase to about 300 kcal/day during pregnancy
Michelle A. Kominiarek
While a little bit of what you love now and again and again won’t hurt, experts say there are a few things you should be mindful of and not overdo.
They say you should eat no more than two servings of oily fish (eg, fresh tuna, sardines, mackerel, salmon) a week.
This is because they contain high levels of mercury, which can harm a baby’s developing nervous system, they said.
You should also avoid too much caffeine while breastfeeding, as experts say this can make babies alert or unusually fussy.
What nutrients do I need while breastfeeding?
As a nursing mother, there are a number of important nutrients to make sure you incorporate into your diet.
DHADocosahexaenoic Acid (DHA) is the most abundant omega-3 fatty acid in the brain and eyes, supporting the healthy growth and development of infants. Recent research even suggests that DHA may play a role in reducing the development of food allergies in children, such as eggs and peanuts.
Vitamin D: By helping the body absorb calcium and phosphorus, Vitamin D supports healthy bone growth in children. Research also shows that Vitamin D plays a role in immune health.
Choline: Choline is important because it supports the neurocognitive development of infants. Therefore, it is important for women who are breastfeeding to consume foods with Choline sources in their daily diet. These include beef, eggs, chicken, fish, pork, nuts, legumes, and cruciferous vegetables such as broccoli, Brussels sprouts, cabbage or kale.
They add: “You are better off limiting the amount of caffeinated beverages (not just tea and coffee, but energy drinks as well).
“Some cold and flu medicines contain caffeine, and chocolate also contains a substance (theobromine) that is very similar and can produce similar effects.”
Alcohol should also be avoided as it passes to breastfed babies in very small amounts.
However, occasional drinking will not harm your baby.
They add: “It may be reasonable for you to drink very little (no more than one or two units once or twice a week) while you are breastfeeding.
“If you’re planning on drinking more than this on a special occasion, express breast milk first. Also, if you’ve been drinking, never share a bed or sofa with your baby.”
https://www.thesun.ie/health/8242061/rules-new-breastfeeding-mums-follow/ I’m an expert and here are the rules all new breastfeeding moms should follow