🌟 Calling all new moms! Did you know that what you eat while breastfeeding can impact both your health and your baby’s growth? Discover essential nutrition tips to fuel your breastfeeding journey and strengthen that special bond! 💕👶 #Breastfeeding #Nutrition #MomLife

Do I need to eat more while breastfeeding?

It depends. Your body does need more calories when you are breastfeeding than when you are not. This is because your body uses energy to make milk. But the most important thing is to eat a healthy diet. The exact number of calories you need depends on your age, weight, and height and how active you are.

In general, experts recommend a diet that:

• Includes lots of vegetables, fruits, beans, nuts, and whole grains
• Limits red and processed meats, unhealthy fats, sugar, salt, and alcohol

Breastfeeding might help you lose weight after pregnancy if you breastfeed for at least 6 months. If you want to try to lose weight by eating fewer calories, talk to a doctor, nurse, or dietitian first. This way, you can make sure you are getting enough energy and nutrients.

Do I need to drink more water while breastfeeding?

Yes. It’s important to drink enough fluids while you are breastfeeding.

To make sure you drink enough:

• Always drink when you feel thirsty.
• If you have a dry mouth or dark-colored urine, you probably need to drink more.
• It might be helpful to keep water or another healthy drink nearby when you breastfeed.

Do I need to take vitamins while breastfeeding?

It is a good idea to take a multivitamin supplement while breastfeeding. Tell your doctor or nurse if you eat a vegetarian or vegan diet, or if there are certain food groups you do not eat. They can help you figure out if you need extra vitamins, such as:

• Vitamin B12 – This is found in meats and animal products like eggs. If you eat a vegan diet with no animal products, you should take a vitamin B12 supplement.
• Iron – If you have a condition called “anemia” after you give birth or if your diet is low in iron, your doctor might tell you to take a multivitamin that is high in iron.
• Calcium and vitamin D – These help keep your bones strong. Different foods and drinks have calcium and vitamin D. Most people do not get enough through their diet alone. So unless you drink a lot of milk (more than 3 servings a day), you probably need a calcium supplement.

Are there foods I should avoid while breastfeeding?

Yes. Avoid eating certain types of fish while you are breastfeeding. That’s because some have a lot of mercury in them. Mercury is a substance that can pass through breast milk to the baby. It can cause problems with a baby’s brain and nervous system. You should avoid these fish because they have a lot of mercury:

• Shark
• Swordfish
• King mackerel
• Tilefish
• Marlin
• Orange roughy
• Bigeye tuna

Other types of fish and seafood do not have as much mercury. In fact, these are healthy for both you and your baby. Doctors recommend that people who breastfeed eat these types of fish and seafood about 2 times a week. Safe types of fish include:

• Shrimp
• Canned light tuna
• Salmon
• Pollock
• Catfish

Can I drink caffeine if I am breastfeeding?

Some caffeine can pass through breast milk to the baby. Some babies might get fussy or have trouble sleeping from caffeine. Most experts recommend not having more than 2 or 3 cups of coffee per day while you are breastfeeding.

Can I drink alcohol if I am breastfeeding?

Some alcohol does pass through breast milk to the baby. After you have 1 drink, it takes about 2 hours for your body to get rid of the alcohol. Because of this, most doctors recommend having only an occasional drink that has the same amount of alcohol found in a single glass of wine. They also recommend waiting 2 hours after having a drink before you breastfeed.

Can I smoke if I am breastfeeding?

No, avoid smoking and vaping. In fact, anyone with a newborn or infant should avoid these things.

Babies whose parents or caregivers smoke have a higher risk of problems like:

• Poor sleep
• Breathing problems
• Lung infections
• Ear infections
• “Sudden infant death syndrome” (“SIDS“) – This is when a baby younger than 1 year old dies suddenly for no known reason.

The effects of vaping during breastfeeding are less well known. But doctors recommend avoiding vaping nicotine, because it can get into breast milk and affect the baby. Also, the vape “smoke” might not be safe for the baby to breathe.

Smoking or vaping might also cause your body to make less milk.

Should I avoid some medicines while breastfeeding?

It depends. Tell your doctor or nurse if you take any medicines. They can make sure those medicines are safe to take when breastfeeding.

Some medicines can affect the amount of breast milk your body makes. Talk to your doctor or nurse before taking any new medicines.

Conclusion

Nutrition during breastfeeding is all about balance. By focusing on nutrient-dense foods and staying hydrated, you’ll support both your health and your baby’s development. Remember, every bite counts in this nourishing journey!

Reference: https://www.uptodate.com/contents/maternal-nutrition-during-lactation?search=baby%20breastfeed%20amount&source=search_result&selectedTitle=7~150&usage_type=default&display_rank=7#H25

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