Diet for a healthy breastfeeding mum

Diet for a healthy breastfeeding mum
Written for BabyCenter Malaysia Approved by the BabyCenter Malaysia Medical Advisory

What you and your baby need during breastfeeding ?
Some of the calories required for breastmilk production are supplied by body fat reserves laid down during pregnancy. However, additional calories are needed over and above your pre-pregnancy intake to provide enough energy to supply the needs of your growing baby. As you start towean your baby, your calorie needs will gradually return to pre-pregnancy levels. Recent research suggests that an extra 300-400 calories per day is enough for fully breastfeeding mothers during the first three months.

What should I be eating?
Think of breastfeeding as continued motivation to follow the healthy diet you followed during pregnancy. Focus on eating whole grains such as brown rice and cereals, fresh fruits and vegetables, and foods that provide plenty of protein, calcium and iron (and, as always, an occasional treat is fine). Opt for nutritious snacks like yoghurt, beans and nuts, fruits, eggs and sandwiches made with wholemeal bread. You may want to limit your intake of fried foods as well as foods prepared with ghee and coconut milk. In some communities, there may be some foods or type of foods that are considered taboo for the mother in the first month or the first 44 days after birth. However, experts maintain that there is no need to restrict your diet unless your baby displays signs of sensitivities after breastfeeding.

Drink plenty of water to help maintain your milk supply
Be sure to drink plenty of fluids - as much as eight to 12 glasses of water a day is about right. For some variety, you could also opt for fresh fruit or vegetable juices, red dates water, unsweetened soya milk and lassi. This will help your body to produce the milk you need for your baby.

Watch what you eat and drink
In some cultures, a mother who has just given birth is usually encouraged to eat dishes with special ingredients considered to be extra nutritious. In a more traditional household, brandy or Chinese wine, with large amounts of ginger and sesame oil, is included in the soups. In other communities, pepper, traditional herbs and spices are taken to "warm up" the body. All these, taken in excess, can pass from your breastmilk to your baby. Furthermore, do note that substances like caffeine, alcohol, and other toxins can pass from your blood into your breastmilk, so excessive amounts should be avoided. Nicotine from cigarettes and drugs also pass into your breastmilk and should be avoided (your doctor can advise you on the suitability of prescribed medications). You'll be able to work out if your child is sensitive to something you eat or drink, because she'll show her discomfortby being unsettled after feeds, crying inconsolably, or sleeping badly. If a baby is allergic to something you've eaten, you may see a reaction on her skin (rash or hives), in her breathing (wheezing or congestion), or in her stool (green or mucousy). Ask your paediatrician for more advice. While some women swear that hot or spicy dishes upset their babies, trial and error may be your best guide, as food-induced irritability differs markedly from one baby to the next. If you find you can eat garlic chicken or a fiery vegetable curry without making your baby unhappy, then dig in. One note of caution, though - some common colic offenders include broccoli, cabbage, onions and Brussels sprouts.

Get plenty of iron
If you took a vitamin supplement when you were pregnant, you might not need one now that you've had your baby. You may very well need an iron supplement, however. Many women have depleted iron stores during a good chunk of their childbearing years. Check with your obstetrition, family doctor or GP to see what she recommends. And if you do continue with a general vitamin supplement, remember that it can't make up for poor eating habits. Strive to eat a well-balanced, varied diet.

What about dieting during breastfeeding?
Lose weight gradually by combining a healthy, low-fat diet with moderate exercise. Rapid weight loss may pose a danger to your baby because it possibly releases toxins - normally stored in your body fat - into the bloodstream, increasing the amount of these contaminants that wind up in your milk. Plus, breastfeeding helps to burn up the fat deposited during pregnancy and uses it for producing milk. A mum who breastfeeds burns a lot more calories than one who doesn't, which means most breastfeeding mothers can lose around 0.5 kg /1 pound a month, simply because of the energy demands of producing milk. Do still count on taking 10 months to a year to return to your pre-pregnancy weight, though. If you do decide to cut down slightly on your food intake, wait until at least six weeks after your baby is born. Limiting what you eat in the early weeks of lactation may reduce your milk supply.