How to Eat While Nursing
After you've made the choice to breastfeed your baby, giving him the healthiest start possible, you'll need to know how you should eat. Nursing moms don't have to stick to bland, boring foods, but it is important that you eat a healthy, well-balanced diet for the health of both you and your baby. In addition, there are a few food items you'll want to avoid while breastfeeding, since they can be harmful to your baby.
Instructions
Include plenty of vegetables, fruits, lean protein, whole grains and calcium-rich food choices in your diet, suggest the website Kids Health. Incorporate calcium into your diet each day, since it's one of the most important minerals, according to HealthyChildren.org. Breastfeeding causes you to lose bone mass, so it's crucial to replenish the calcium that's lost during milk production. Ensure you're getting at least 1,000 milligrams of calcium each day through dairy products, such as milk and cheese, and other foods that are calcium-fortified, such as dried beans, spinach and tofu. If you're unable to get enough calcium through your diet, ask your physician about taking a calcium supplement. Continue basing your daily servings of each food group on the recommendations for you at ChooseMyPlate.gov. Since you're breastfeeding, you'll need to eat an additional 500 calories each day, according to the website Kids Health. Focus on foods that are nutrient-rich, to give you an energy boost, such as salmon, which is packed with DHA. This is crucial for a baby's developing nervous system, and it can improve your mood, according to WebMD. You'll just need to limit salmon to 2 servings, or around 12 ounces, each week to limit mercury exposure. Eat lean beef since it provides you with vitamin B-12 and extra protein, which nursing moms need. Include leafy greens in your diet, which are a great source of calcium, vitamin A, iron and vitamin C. Try to eat 8 to 12 ounces of safe seafood each week, since seafood provides you and your baby with omega-3 fatty acids. Healthy options include mussels, trout, Pollock, sardines and herring. Avoid eating seafood that contains high levels of mercury, such as tilefish, King mackerel, swordfish and shark, recommends ChooseMyPlate.gov. Increase your water consumption to prevent dehydration, increase your energy level and promote your milk production, advises WebMD. Keep a glass of water or water bottle nearby at all times, so it's available when you need it. Limit your intake of caffeinated drinks to less than 2 to 3 cups per day, since they can cause your baby to sleep poorly and be more irritable. Practice proper food safety, which is especially important for pregnant and breastfeeding moms, according to ChooseMyPlate.gov. Keep cooking surfaces clean, wash your hands often when cooking, avoid cross-contamination, cook foods to the proper temperature and store food safely. Keep track of things you've eaten that appear to bother your nursing baby. Sometimes foods such as beans, broccoli or spicy foods can affect the taste of breast milk or cause gas in breastfed babies. Try to avoid foods that seem to bother your baby.
