As a new mother, bonding with a child is an experience like no other. For many moms, part of that special bonding includes providing a new child with essential nutrients through breast milk. Studies show that breast milk can protect against short- and long-term illnesses and diseases. Breastfed babies have a lower risk of asthma, obesity, type 1 diabetes, and sudden infant death syndrome (SIDS).
While not all mothers are able to or choose to breastfeed, for those who do, maintaining good nutrition is an important part of supporting both their own health and their baby’s. New moms typically need to eat an additional 340-400 calories per day to maintain the energy and nutrition to produce milk.
What Foods are Best When Breast Feeding?
When it comes to selecting what to eat when breastfeeding, the common consensus is to opt for foods that will help fuel regular milk production. This is achieved through protein-rich foods such as eggs, lean meats, lentils, a variety of whole grains, fruits, and vegetables. Seafood can also be an excellent option, but medical professionals encourage moms to look for options that are low in mercury. Some excellent options include salmon, sardines, cod, oysters, catfish, and tilapia. Generally, short living fish are more likely to have lower mercury counts than longer living fish.
Did you know that eating a variety of flavors will actually change the flavor of breast milk? An added benefit of this flavor variation is that you will find that your child may be more willing to accept a variety of foods when they transition to solids, making them a less “picky” eater from a young age.
In general, it is best to avoid a lot of fried and fatty food options, especially when breastfeeding. These options, while tasty to some, can create a false feeling of being full, which can cause new moms to choose less protein-rich items and lead to less milk production.
What about fluids?
The general rule is to stay hydrated. This is always true, but especially so when moms are breastfeeding. Some doctors recommend drinking water or another beverage such as a tea every time that they breastfeed. If urine appears cloudy or darker yellow, additional water intake is likely needed.
While breastfeeding, avoiding sugary or highly caffeinated items. Too many caffeinated drinks in a day can result in a child being fussier and having a difficult time with sleep.
In addition, limit the consumption of alcohol while breastfeeding. Pediatricians agree unanimously that there are no safe levels of alcohol in breastmilk for a newborn, so if a mom chooses to drink, it is imperative to wait a minimum of 12-24 hours for the alcohol to leave the system before breastfeeding again.
No Special Diet is Needed, Just Healthy Choices!
Some new moms assume that an entirely new diet is needed when it comes to breastfeeding and that isn’t the case. Instead, moms should focus on a diet of protein-rich, healthy foods for maximum milk production and maintaining energy levels.
There are a wealth of simple, tasty snacks items that mamas can reach for when breastfeeding to keep energy up and get the extra needed calories! Some great options include:
- Crackers and Cheese: It’s not the fanciest snack option, but a stack of cheese and whole wheat crackers are both a tasty and filling option that provides a wealth of protein and calcium!
- Dried Fruit: Research shows that dried fruit has more nutrients than its “juicier” components, even if it’s less sweet and has less fiber. Some of the options for unsweetened dried fruits include apricots, strawberries, and mangoes for plenty of vitamin C and potassium.
- Toast with Peanut Butter and Banana- This is another easy and tasty option for nursing Mamas. A teaspoon of peanut butter can add up to 6.5 grams of protein. Paired with a piece of whole wheat toast and banana, this is an excellent filling snack.
- Plain Greek Yogurt with Berries: Plain Green Yogurt is an excellent source of protein. Enhance the nutritional benefits (and add a little crunch) with a selection of berries and granola. A teaspoon of honey is an excellent option to satisfy a sweet tooth.
- Protein Balls: These are a great source of protein for busy, nursing moms! It is suggested that oatmeal can help to increase yeast in the body, which may lead to an increase in breast milk. Combining the oats with energy boosting materials, such as peanut butter and flaxseed, is a great option!
At Solidarity HealthShare, we are committed to providing new moms with all the resources they need at every stage of their new child’s life. To learn more, contact us today at 737-SHARING.
