When you are pregnant, there are certain foods that you should try to avoid. But do these rules also apply to breastfeeding? Food aromas pass through the milk. According to experts, a balanced diet on the part of the mother, as well as a maximum duration of breastfeeding help the child to adopt a varied diet. But they also specify that the quantity of the feed is just as important as the quality: it takes about 500 extra calories per day to make milk.
Poor nutrition while breastfeeding will not necessarily change your breast milk supply, but it could affect your energy level, mood, and general sense of well-being. When you get enough nutrients, your baby gets them too. Here are some examples of foods you should eat.
Omega-3 fatty acids
A 2009 study found that mothers who consume foods rich in essential omega-3 fatty acids promote healthy functioning of their babies’ brains. While studies are mixed as to whether this results in smarter children or better brain and neurological development, you can always give it a try. So don’t hesitate to stock up on sardines, of Salmon and of herring. For vegetarians, seaweed oil, cod liver oil, or a fish oil supplement may also be suitable.
Many babies suffer from a deficiency of this essential vitamin for absorb calcium and promote bone growth. Foods rich in vitamin D include oily fish such as salmon and sardines, egg yolks, beef liver, shrimp and cheese. Supplements are also available, do not hesitate to talk to your doctor or midwife.
The good bacteria in a mother’s gut can pass into her breast milk and end their journey through the baby’s gut. Breast milk is full of prebiotic and probiotic properties, intended to develop a healthy intestinal flora for the baby. By consuming foods rich in probiotics, such as yogurt, sauerkraut, and kefir, you can promote this process.
Bone density of a breastfeeding mother can decrease from 3 to 9%, indicates the site Hello giggles. It is therefore important to consume foods rich in calcium, such as cheese, yogurt, beans, lentils, almonds and green vegetables.
Foods to Avoid
There is actually no reason to restrict food consumption while breastfeeding, unless a allergy or specific food sensitivity has not been identified in the mother and / or the baby. The only foods not recommended are stimulants that can irritate the baby’s digestive system, such as caffeine or certain medications, as well as excess sugar, alcohol or any other unhealthy food. Overall, it suffices to eat in a balanced way to get the nutrients your child needs. And if the urge to be the perfect mother to your baby gets a little too much, make sure to take care of yourself, even allowing yourself a little junk food every now and then.