Key Notes
- For your baby's healthy development it is important for the nursing mothers to track what they consume.
- They should drink lots of water.
- Avoid spicy food, highly processed foods, caffeine and alcohol to name a few.
- As nursing mothers you can consume honey, almonds and whole grain products.
Breastfeeding mothers need to be aware of what they are eating and how it will affect their milk.
It is important that you eat a healthy diet while breastfeeding, as your breast milk can often have the same nutrients as your diet does.
In this blog post, we’ll discuss 8 foods for breastfeeding mothers to avoid and also 8 great foods to eat!
This way you can keep up with your health goals while still providing for your baby.
Foods for Breastfeeding Mothers
There are many great nutrients in certain foods that breastfeeding mothers can eat while they nurse their child. These include;
1) Honey
Honey is a great source of carbohydrates for mothers who are breastfeeding. It also contains many antioxidants that can help prevent cancer and other health problems!
2) Water
Drinking plenty of water daily while you breastfeed is extremely beneficial as well since water flushes toxins out of our systems on a regular basis.
Water also helps you to stay hydrated as well as helping your milk flow.
The recommended amount of water for breastfeeding mothers is 96 ounces per day!
3) Almonds
Almond butter or almond milk are great sources of calcium and Vitamin E which can help prevent heart disease, osteoporosis and other health problems that come from a lack in these vitamins.
One serving a day will be sufficient enough to keep up with the daily intake needed by both mother and baby.
4) Yogurt
You have probably heard before that yogurt is good for gut health due to all the healthy bacteria present inside it.
Not only does this apply when eating it during pregnancy but also while nursing!
Eating one cup everyday keeps up with both yourself and baby’s needs since yogurt has a great amount of protein and calcium.
5) Bananas
While you might not be eating bananas in their whole form, the insides can provide a great deal of nutrition for breastfeeding mothers.
Bananas are filled with Vitamin B which can help prevent anemia as well as keep your metabolism up and running smoothly.
6) Salmon
Salmon contains essential fatty acids which are important for your baby’s development and brain health.
It also helps with dry skin, so it can help keep your skin nice while breastfeeding! Salmon is one of the few fish you can eat while nursing.
7) Whole grains
When you are breastfeeding make sure to eat whole grains for a healthy source of carbohydrates and fiber which can keep you feeling full longer and give your body the nutrients it needs!
In order for your newborn child to have a healthy development, you first need to take care of your health.
8) Green tea
Green tea contains antioxidants that help heal damage in your body, as well as protect organs from free radical damage. Great for postpartum recovery and overall health.
Foods to Avoid While Breastfeeding
While it’s important to eat healthy while breastfeeding, there are certain foods that you should avoid when nursing your child because they can make you sick or negatively affect how much breast milk you produce.
These include;
1) Caffeine
Caffeine is a diuretic and causes dehydration which can lead to a decrease in breast milk supply.
It can be found in coffee, tea and energy drinks so make sure to cut it out when nursing your child!
2) Alcohol
Alcohol is another diuretic that will cause dehydration which decreases the production of breast milk because your body needs water for the process to work well.
Alcohol also has empty calories that don’t give you much nutritional value and can affect how rested and full you feel while breastfeeding.
Your baby could end up with colic from consuming too much alcohol through your breast milk as well!
3) Sugar substitutes
Artificial sweeteners like might seem like they are healthy choices but actually contain chemicals such as phenylalanine, Aspartame and Saccharin which can be toxic to your body.
This means they are not safe for you or your baby!
4) Citrus fruits
Citrus, such as lemons and grapefruit contain a high amount of acidity that is bad for tooth enamel when consumed often.
It also has the ability to decrease milk supply if eaten in large amounts because it blocks enzymes that help with lactose production.
5) Dairy products
Where yogurt may be good for breastfeeding mothers, most dairy products should be avoided.
Dairy contains a protein called casein which is difficult for the body to digest and can cause bloating, gas or stomach pain in some people.
It might also trigger an allergy in your child if you’re breastfeeding them while consuming it yourself!
6) Spicy foods
Spices like peppers, horseradish and wasabi all contain capsaicin that can burn when consumed by humans.
If this happens, then baby will feel the same way when they nurse from you because of exposure through breast milk. This could lead to nipple irritation as well.
7) Highly Processed Food
Since highly processed food contains very little nutritional value, many of the nutrients in it will be sent directly to baby and leave nothing for mommy.
This also means that you won’t feel full after eating which could lead to weight loss or gain while breastfeeding your child!
8) Chocolate
Chocolate contains caffeine and theobromine which are both diuretics that cause dehydration.
This means it could lead to a decrease in milk supply if consumed often because your body needs water for lactation to work well!
Final Words
Breastfeeding is an important part of motherhood that can help your child develop into a healthy adult.
It’s best to eat foods high in nutrients and vitamins, as well as avoid those with caffeine, alcohol or anything else that might make you dehydrated! Finally here you can read foods to avoid during breastfeeding to prevent colic.
