Good foods for breastfeeding – what are the health benefits of breastfeeding?
Breastfeeding can be hard enough without having to worry about what you’re putting in your mouth – but there are some things you should know.
There is nothing in particular that you have to eat when you are breastfeeding but it is very important to maintain a healthy and balanced diet.
A couple took their wedding photos 60 years after they got marriedHowever, there are certain foods that you should try to avoid while you are breastfeeding, as the taste or the chemical compounds in the food can irritate your baby if it is in your breast milk.
Try to eat starchy foods of the wholemeal variety – pasta, rice and potatoes, oats and porridge are supposed to help with the production of milk.
The fibre from this starchy food will help with constipation that often occurs after giving birth.
Try to eat a lot of protein, but watch out if your only source is fish as it is recommended to only eat two portions of fish a week when you are breast feeding.
Eat lots of dairies to get enough calcium and protein – but if your baby is having a tough time with an irritated tummy or skin you should cut out dairy and see if that helps the condition.
Drink lots of water and drink some when you are actually breastfeeding.
You can also drink skimmed milk or semi-skimmed milk.
You could take vitamins to make sure you are getting all the vitamin D you need, but this is not just if you are breastfeeding.
Keep an eye on your caffeine intake as your baby will become restless if there is caffeine in your breast milk.
The maximum amount of caffeine you should drink per day is 300mg, one cup of filter coffee is usually 140mg, of instant it is 100mg, a mug of tea has about 75mg, and an energy drink can contain up to 80mg, a chocolate bar contains about 50m of caffeine and a cola is about 40mg.
Don’t drink more than 150 ml of fruit juice a day, as the acid can be tough on your babies tummy.
What health benefits are associated with breastfeeding?
Breast milk contains antibodies that will help your baby fight off viruses and bacteria
When you breastfeed your baby, it has a lower chance of having asthma or allergies later on in life.
Babies who are completely breastfed for the first six months of their lives are likely to have fewer ear infections, respiratory illnesses, and bouts of diarrhoea.
Breast milk is specifically designed for your baby, you never have to warm up milk or sterilise a bottle and breastfeeding helps to build a bond between mother and baby.
Here are some foods to avoid or keep an eye on while breastfeeding:
Chocolate
This is probably one of the hardest things to give up, especially when you will be tired and at the end of your tether but giving it up while breastfeeding will make other aspects of having a new baby a lot easier.
Chocolate contains caffeine, and not only can the caffeine make your baby restless but it also has a laxative effect.
Consuming large quantities of chocolate can have an effect on your baby through the breast milk.
Spices
Cinnamon, garlic, curry, and chilli will not cause you or your baby any harm while breastfeeding but they may make your milk taste funny.
The last thing you want is your baby refusing to feed because it doesn’t like the taste of your milk because you couldn’t resist the curry.
Citrus Fruits and Juices
The acid in oranges, lemons, lime and grapefruit can upset the baby’s stomach but not in every case.
Strawberries
If an allergy to strawberries runs in the family you should consider what effect it could have on your baby.
Fruits with laxative effects
Cherries and prunes, for example
Too much coffee/caffeine
The caffeine can make your baby restless, you can have a cup or two a day but any more is likely to keep your baby awake.
Caffeine can also be found in fizzy drinks, over-the-counter medicines and tea.
Too much alcohol
You can have one, but drinking excessively while breastfeeding is a bad idea as it will get into your milk.
No more than two fish portions a week
A portion of fish is 140g and you should limit the amount of fish you eat while breastfeeding to two portions a week.
Fish can contain mercury which is harmful to the small baby.
Common allergens
Wheat, soy and eggs or anything a family member is allergic to.
If your baby is having a bad reaction it could be to something you ate in the last two to six hours.
MORE: Foods to avoid when breastfeeding
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