Breastfeeding and Nutrition : Breastfeeding Week 2022

Nutrition and breastfeeding: You are providing your newborn with nutrients through breastmilk that will support growth and wellness. However, you might have worries about what foods and beverages are healthiest for you and how your diet may impact your breast milk and your unborn child.

Know the fundamentals of nursing nutrition.

When I breastfeed, do I require more calories?

To give you the energy and nourishment you need to produce milk, you may need to consume a little bit more each day, or approximately an extra 330 to 400 calories.

Choose foods that are nutrient-rich to receive these extra calories, such as 8 ounces (or 227 grams) of yogurt, a medium banana or apple, and a slice of whole-grain bread with a tablespoon (or 16 grams) of peanut butter.

Which foods should I consume while breastfeeding?

Make an effort to choose healthy options to support your milk production. Choose protein-rich foods including lean meat, eggs, dairy, beans, lentils, and mercury-free seafood. Pick a range of fruits, vegetables, and whole grains.

The flavor of your breast milk will change if you eat a variety of foods while feeding. Your kid will be exposed to a variety of flavors as a result, which may make it easier for them to take solid foods in the future.

Your doctor might advise continuing to take a daily multivitamin and mineral supplement until you wean your baby to ensure that you and your newborn are getting all of the vitamins you require.

How much fluid am I supposed to need when breastfeeding?

When you are thirsty, drink something, and if your pee looks dark yellow, drink more. Every time you breastfeed, you might sip on a glass of water or another beverage.

Juices and sweet drinks should be avoided, though. Too much sugar might cause weight gain or frustrate your attempts to shed pregnancy weight. 

Caffeine use might also cause problems. No more than 2 to 3 cups (16 to 24 ounces) of caffeinated beverages should be consumed each day. Your child may become upset or have trouble falling asleep if there is caffeine in your breast milk.

What about breastfeeding and a vegetarian diet?

It's especially crucial to find foods that will provide you with the nutrients you require if you follow a vegetarian diet. Pick foods that are high in calcium, protein, and iron, for instance. Lentils, fortified cereals, leafy green vegetables, peas, and dried fruit like raisins are all excellent sources of iron. Consume iron-rich foods along with foods high in vitamin C, such as citrus fruits, to aid your body's absorption of iron.

Consider plant sources of protein such as soy products, meat alternatives, beans, lentils, nuts, seeds, and whole grains. Dairy and eggs are further choices.

Dark green vegetables and dairy products are excellent providers of calcium. Products with added calcium, such as drinks, cereals, soy milk, soy yogurt, and tofu, are also alternatives.

Think of vitamins. Most likely, your doctor would advise taking a daily vitamin B-12 supplement. Since vitamin B-12 is almost entirely present in animal products, vegetarian diets often fall short of meeting their needs. If you don't consume fish, you might think about discussing taking an omega-3 supplement with your doctor.

You may require vitamin D pills if you don't consume enough vitamin D-fortified foods, such as cow's milk and some cereals, and you get little sun exposure. To absorb calcium and phosphorus, your baby requires vitamin D. Rickets, a softening, and a weakening of the bones can all result from inadequate vitamin D levels. If you are also giving your infant a vitamin D supplement, let your doctor and your baby's doctor know.

What foods and beverages should I limit or stay away from while breastfeeding?

While you are breastfeeding, you should use precautions when consuming certain meals and beverages. For instance:

Alcohol:- There is no amount of alcohol that is considered safe for a baby in breast milk. If you drink, wait to breastfeed until your breast milk is fully alcohol-free. Depending on your body weight, this normally takes two to three hours for 12 ounces (355 ml) of 5% beer, 5 ounces (148 ml) of 1% wine, or 1.5 ounces (44 ml) of 40% liquor. Consider pumping milk to feed your kid later before you indulge in alcohol.

Caffeine:- Avoid consuming more caffeinated drinks More than 2 to 3 cups (16 to 24 ounces) per day. Your child may become agitated or have trouble falling asleep if there is caffeine in your breast milk.

Fish:- Omega-3 fatty acids and protein can both be found in seafood in large amounts. However, the majority of seafood contains pollutants like mercury. The developing nervous system of a baby could be at risk from high mercury exposure via breast milk. Avoid eating seafood high in mercury, such as swordfish, king mackerel, and tilefish, to reduce your baby's risk.

Could my baby's fussiness or allergic reaction be related to my diet?

Your child may experience an allergic reaction or become irritated if you consume particular foods or beverages. Consult your baby's healthcare professional if your baby starts to cry, breaks out in a rash, has diarrhea, or starts wheezing soon after breastfeeding.

Avoid the food or drink for up to a week if you think something in your diet may be impacting your baby and observe any changes in your baby's behavior. Avoiding certain foods, such as cabbage, garlic, and onions, may be beneficial.

Keep in mind that you don't need to follow a special diet while you're breastfeeding. You and your baby will benefit from concentrating on making healthy decisions. For extra advice before and after becoming pregnant, speak with a gynecologist in Indore.