Some drinks and foods are generally taboo during pregnancy and breastfeeding. However, there are a number of foods that will not harm the baby, but may individually cause digestive problems or reduce the nutritional value of breast milk.
- Alcohol and caffeine are, of course, among the group of unsuitable foods we are all familiar with. Alcohol can have a major negative effect on our baby’s development. Caffeine, on the other hand, can cause restlessness or insomnia in the baby even in a tiny amount. Beware, then, that it is also often contained in chocolates, Coca-Cola or tea – tein.
- Sickly foods can give you and baby a sleepless night. So avoid what you know makes you bloat. Bloat foods generally include legumes, fresh baked goods, cruciferous vegetables or soy. But watch out for carbonated beverages, too.
- Allergens are another forbidden category. Opinions on allergens and experiences vary, but beware of seafood, nuts or milk and exotic fruits. Or foods to which you are allergic. For other risky ones, try small amounts at a time and gradually see if the baby is okay with them.
- Irritating foods could mess with your baby’s tummy. So be sure to take a break from eating spicy and hot foods that irritate the stomach while breastfeeding. Replace spices with glutamates with fragrant herbs and leave the horseradish to your partner.
- Consume sugar, dyes and preservatives only in necessary amounts. They are not good for you and certainly not good for the baby. These chemicals are a common trigger for allergies or eczema.
A balanced diet for breastfeeding mums
Although there are a variety of powdered milks and baby foods on the market that contain important nutrients, breast milk is the most precious thing we can give our babies. And the quality of that milk is the most important thing we have to offer.
If you are also a breastfeeding mom, make sure you get your food regularly. You should eat 5 – 6 times a day. And of course, a balanced diet that includes all the essentials. Enrich your diet with:
- Protein– you get these from meat, milk, legumes or eggs and sour dairy products. It is an essential element for the proper development of a child.
- Omega 3 unsaturated fatty acids are important for the development of vision, brain and nervous system. They are most easily obtained from marine fish (sardines, wild-caught salmon, mackerel, cod liver), nuts (macadamia, pecans) or oils (cod liver oil, olive oil, flaxseed oil)
- Iron is needed not only by the baby to make red blood cells. It can be found in meat, dairy products or eggs.
- Carbohydrates are essential in reasonable amounts. You can get them in a healthy way from fruits, vegetables and cereals.
- Folic acid is important not only in pregnancy but also during breastfeeding. You can find it in leafy greens, yeast or chicken liver.
- Iodine is known for its role in proper thyroid function. It is abundant in seafood. However, these are among the common allergens, so be very careful with their consumption.
- Vitamin D is essential for babies. Thanks to it, they can absorb calcium and it also contributes to the proper functioning of the immune system. We can get it naturally from the sun, and in the winter months it is best supplemented by eating fish and sour dairy products.
Other tips for breastfeeding mums
We’ve got the list of forbidden foods out of the way, and we also know which foods to get the most important nutrients or vitamins from. But this is certainly not the end of healthy eating for breastfeeding moms and there are other important principles to follow.
Adequate fluid intake is really essential when breastfeeding and directly affects the production of breast milk and its quantity. So don’t forget to drink regularly, the exact volume of fluids is hardly advisable, it is a truly individual value.
What to drink while breastfeeding?
As we’ve already covered, forget alcoholic, caffeinated and fizzy drinks, teas containing tein or over-sweetened sodas with refined sugar. However, the temperature of the drinks is also important, prefer lukewarm water, herbal tea or diluted fruit juice (ideally freshly squeezed, not pasteurised juices) at room temperature.
Eat regularly and calmly
A common problem for new moms is lack of time and quiet to eat. However, if you slack off in this regard, it is the baby who will pay the price, as you won’t be able to give the baby mother’s milk in sufficient quantity and quality.
Take time to eat, eat calmly and regularly. Do not overeat and think about the composition and balance of each meal.
Don’t rush your weight loss
Are you worried about extra postpartum pounds? Don’t despair and especially don’t start drastic diets or physically demanding workouts. You could lose your milk completely. Milk production itself is hard on the body and most women lose weight naturally while breastfeeding.
Instead of strenuous exercise, go for longer walks with a stroller. You’ll clear your head and the baby will benefit from the fresh air. If you think about a healthy diet while you walk, the extra weight will come off almost on its own.
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