The Dish– Breastfeeding Nutrition : What to Eat while Breastfeeding

This topic – breastfeeding nutrition: what to eat – is the whole reason why I created this site.

This was the #1 thing I wanted to know – what was okay to eat while I was breastfeeding, and what wasn’t? Which foods would help me create rich, healthy milk for my baby? What would give my baby gas? What would keep her up all night?

I couldn’t find this information anywhere else on the Web – so I decided I would create a site that tells you.

Too many places are too scared to suggest anything – even something that *might* work (but wasn’t guaranteed) – in fear of any backlash from all the sleep-deprived, cranky mothers out there who might get ticked off that something didn’t work for them.

But I know that even just a helpful suggestion would have done me worlds of good – so here you go: these are my suggestions. Use ‘em however you can.

(P.S.: Make sure you check in with your doctor in case you have any specific diet restrictions or recommendations.)

Breastfeeding nutrition is somewhat similar to recommended nutrition for pregnancy – although luckily for those acquired pregnancy cravings, you actually need MORE calories when you’re breastfeeding than before you gave birth!

Following your prenatal diet is usually a good start, since (hopefully) you’re already in the habit of eating well-balanced meals with lots of veggies, dairy, protein and fruits.

Did you know there are some common foods to avoid while breastfeeding? You’ve probably heard that strong flavors can pass into your breast milk and offend a baby’s palate, but there are also some foods that can cause your baby to be gassy, fussy and an up-all-night party animal – and you might not even realize it.

It took me a while to figure out that a meal I had very much enjoyed – and was continuing to savor in the form of leftovers the next day – was the culprit behind my newborn daughter’s suddenly very noisy rear end and discomfort after feeding. Hey, I claim newbie status on this one; no one had ever told me that garlic and bell peppers provided this type of result in breastfed babies!

What would have really helped me was a recommended breastfeeding diet for all or new mothers; all I really wanted was for someone to tell me what some of the best foods to eat were, so that I could make sure I was making the healthiest and most satisfying milk for my daughter. Should I be eating more lean protein? More iron-rich foods? More dairy? (Spoiler alert: The answer is yes, yes and yes, of course!)

I also wondered what was the real deal on drinking alcohol while breastfeeding. I wrote a response to breastfeeding and alcohol based on what I found from the experts. It will save you valuable time surfing for a clear answer. Was it okay for me to have a glass of wine with dinner? And if I did, how long should I wait until I nursed again?

I also found a pretty good Q&A from the March of Dimes – "Drinking Alcohol While Breastfeeding" – to answer my questions.

And for many mothers, smoking and breastfeeding is a real challenge. If you gave up smoking during your pregnancy (please, please say you did) but wanted to enjoy an occasional cigarette, how detrimental would this be to your breastfed baby?

While there isn’t a ton of evidence that nicotine passes in large amounts into breast milk, it doesn’t exactly provide for the purest of food sources for your baby, to say nothing of the well-documented effects of second-hand smoke on children. Bottom line: It’s best to quit, both for your well-being and your baby’s.

If you have more Breastfeeding Nutrition questions please use our contact us form!

Additional Breastfeeding Nutrition Resources

www.natural-healthy-choices-for-kids.com/feedingnewborns- A beautiful video showing feeding newborns. This site has a lot of valuable resources for healthy eating as your child moves to solids.

www.homemade-baby-food-recipes.com - A complete range of homemade baby food recipes, from first foods to full meals. These homemade baby food recipes are simple and rewarding to make - become head chef for a very special little customer!

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