One cannot deny the importance of breast milk for babies. It has everything that your baby needs to become healthy. It is the best food for the first six months of their life. Therefore, it is important to become aware of the food you are eating. One needs to know that there are foods to avoid while breastfeeding. According to many studies, what you eat can also affect the quality of the milk. The good thing is that the body has its way of regulating the milk.
Before the foods to avoid while breastfeeding, it is also good to find out what you can eat first.
Healthy Food for Mothers
Fruits
This food is the best source of lots of nutrients. Also, it can help mothers to stay away from constipation. It is a common illness of mothers after giving birth. One can eat at least 2 cups of fruit every day. However, it is better to have some varieties. The following fruits are the best for you:
- Banana
- Oranges
- Prunes
- Cantaloupe
- Grapefruit
- Mangoes
- Melon
- Apricots
Vegetables
If you want to increase milk supply, eating three or more cups of vegetables each day is the best. Vegetables can offer lots of vitamins and antioxidants. Both mother and the baby need these nutrients.
- Pumpkin
- Spinach
- Carrots
- Tomatoes
- Kale
- Sweet pepper
- Sweet potatoes
Grains
When it comes to grains, it is good to eat whole grains. For instance, brown rice and whole wheat bread are the best choices. You may also choose other grains like quinoa. It is high in protein as well as nutrients to increase milk supply.
Protein
Breastfeeding mothers need the addition of 25 grams of protein in their diet. Health experts recommend eating:
- Nuts
- Seeds
- Beans
- Lean beef
- Lamb
- Mussels
- Salmon
- Herring
- Trout
Dairy
Pregnant women and lactating mothers need an extra supply of calcium. Having a baby can decrease calcium and cause osteoporosis later on. It is good to add the following foods:
- Yogurt
- Natural cheese
- Milk
Also, for added vitamin D, the sun is the best source.
After knowing what to eat, here are foods to avoid making your breast milk healthy for the baby.
1. Fishes high in Mercury
Fishes are nutritious food for both mother and the baby. Hence, it is the best source of healthy fats. However, there are types of fish with high Mercury. It is very dangerous for the baby. A little amount of it can have a lasting effect and damage to the baby. Therefore, avoid eating the following fishes:
- Mackerel
- Tilefish
- Tuna
- Marlin
- Swordfish
- Shark
2. Herbal Supplements
It is safe to use herbs and spices in foods while breastfeeding. However, herbal supplements and teas are not safe for the baby. They are also not approved by the FDA or Food and Drug Administration as safe for pregnant and breastfeeding mothers. It may have substances that are harmful to the baby.
Some products are said to increase milk supply. However, it is not yet proven effective. Always talk to your doctor about the supplement before taking one.
3. Alcohol
Doctors prevent mothers from drinking alcohol during breastfeeding. However, drinking a little is ok as long as it is at the right timing. But, drinking before breastfeeding is not allowed. The baby can also drink alcohol from the milk. The amount that they can drink depends on how you drink. Some studies show that alcohol can mix with breast milk 30 to 60 minutes after drinking. Also, drinking while breastfeeding is bad for you and the baby.
3. Caffeine
Any food with caffeine is not good for the milk. Most of it can go to breast milk. Above all, it causes a big problem for the baby. The baby is still not able to digest it. As a result, it can make the baby very ill. It is good to avoid high caffeine drinking while breastfeeding. It may cause baby trouble in sleeping and other health illnesses.
4. Process Food
Ready to eat foods are not good for you and the baby. It has a lot of bad fats, sugar, and calories. Few studies show that the food intake of the mother affects the child’s diet later on.
