What I should eat while breast feeding so that my 2 month old gets the best from my breast milk?
Hi, I was just wondering what are the best foods I should eat while breast feeding so that my 2 month old gets the best from my breast milk? Also my son gets alot of wind which is sometimes really hard to bring up, so which foods should I avoid? Thanks Briony
Breastmilk is reasonably stable, it will fluctuating in relation to your dietary fat intake and some nutrients such as vitamin C. One of the challenges is to ensure you don`t become deficient. I have included a link to a good tip sheet below which gives you specifics on nutrients and breastfeeding. The best way to approach eating when breastfeeding is to not only just eat a good, health and varied diet but also ensure you are eating an extra snack a day (about 589 cals/d) to keep up your own energy.
Research shows time and time again that to prevent disease, to live longer to just be healthier we need to eat fruit and vegetables, wholegrains, healthy fish, exercise and avoid alcohol and smoking and limit alcohol (which you would do anyway). There is some argument for supplements such as fish oils and certain other nutrients that are low in our diets. But it is best to get advice on these, I have to admit I did use a breastfeeding supplement. So eating a whole food diet, full of unprocessed foods is the trick. Other foods thought to be superfoods include:
- Yoghurt (real yoghurts)
- Nuts and seeds
- Coloured berries
So other than broccoli and fish, you can add all of them to a smoothie. I think they are one of the best foods we can make as a snack. Add in a natural yoghurt, your choice of milk, ground nuts and seeds and some berries and you not only will help keep up your fluid, meet your calcium servings (which is four), but add in the extra calories and nutrients you need.
Stay well hydrated and watch the stimulating drinks like coffee as they have been shown to interfere with milk.
The link below is an excellent tip sheet on specific nutrients you need during breastfeeding:
Better Health, Victorian Health Department http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Breastfeeding_and_your_diet
I hope that helps, eat well and enjoy your bubs.
All the best,