Even if our diet is not balanced, breast milk is still better for babies than formula milk. Breast milk contains healthy doses of protein, fat, vitamins and carbohydrates, as well as leukocytes, which are living cells to help protect your baby from infection. Breast milk is highly recommended to be given to the baby during the first six months to help him fight infection and disease, and is beneficial for your health as a new mother. While breastfeeding, you should consume foods and drinks that provide optimal nutrition for the baby and add nutrients to the breast milk.
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Method 1 of 2: Adjusting Food Intake
Step 1. Increase your daily calorie intake to 500 calories
To maintain energy, you can add 400 to 500 calories in a day. Choose nutrient-rich food sources and pay attention not to exceed 500 extra calories each day.
However, you are not required to increase your caloric intake while breastfeeding and can continue to eat the same diet as when you were pregnant. Avoid excessive calorie consumption as it can hinder weight loss after giving birth, which is an important part of the recovery process after pregnancy
Step 2. Eat high protein foods such as lean meats, eggs, dairy products, and nuts
In order for the baby to get more nutritious breast milk, adopt a diet that is rich in good protein sources. Lean meats such as chicken, as well as eggs, milk, nuts, and lentils are great additions to a nursing mother's diet.
- If you maintain your daily intake of 2,400 calories, consume 750 ml of yogurt or milk, or 400 grams of cheese, as well as 200 grams of fish, lean meat, and nuts.
- You should always look for seafood that is low in mercury to avoid increasing mercury levels in the body. Options that you can choose from are shrimp, canned black tuna, and salmon.
Step 3. Eat balanced portions of vegetables, fruit and whole grains
You should also balance the consumption of vegetables, fruit, and whole grains, such as whole wheat bread and brown rice. Wash fruits and vegetables before eating to reduce your and your baby's exposure to pesticide residues.
If your calorie intake is 2,400 calories, it means that every day you should eat 75 grams of green vegetables such as spinach and kale, 150 grams of yellow vegetables such as bell peppers and carrots, and 150 grams of starchy vegetables such as pumpkin and potatoes. In addition, consumption is also 300 grams of various fruit variations and 200 grams of whole grains
Step 4. Try to eat a variety of foods
Eating a variety of foods while breastfeeding will actually change the taste of breast milk and introduce different flavors to your baby. Your baby's taste buds will develop and he will find it easier to switch to solid foods when he's old enough.
Most babies will like the taste of food that comes out of breast milk and most mothers don't need to avoid certain foods while breastfeeding
Step 5. Watch your baby's allergic reactions to the food you eat
Sometimes, your baby is sensitive to something you eat, such as dairy or spicy food, and he may show allergy symptoms. Keep in mind that if your baby shows symptoms of a sensitivity or allergic reaction, he or she is actually responding to the food you eat, not breast milk. If you stop eating or cut down on foods that don't seem suitable for your baby, these symptoms will go away on their own. Talk to your doctor if you are concerned about your baby's reaction to foods in breast milk. Here are some of the symptoms of a reaction you can see in your baby:
- Stool is green with mucus and/or blood.
- Diarrhea and vomiting.
- Rash, eczema, hives, or dry skin.
- Fussiness during and/or after feeding.
- Crying for a long time and can't be calmed down.
- Woke up suddenly with discomfort.
- Wheezing or coughing.
- If your baby shows these symptoms a few minutes after feeding or within 4 to 24 hours after feeding, try stopping certain foods to determine the source of the allergy or sensitivity. If your baby is having trouble breathing, call the doctor or take him to the ER as soon as possible.
Step 6. Ask your doctor about vitamin and mineral supplements
The combination of breast milk and a balanced diet should provide enough vitamins and minerals for you and your baby. However, if you're worried that you're not getting enough nutrition for yourself or your breastfed baby, talk to your doctor about taking vitamin and mineral supplements.
Your doctor will check the levels of vitamins A, D, B6, and B12 in your body to make sure you have adequate nutrition. Nursing mothers who are malnourished or have health problems may need supplements, such as vitamin D and vitamin B12 supplements
Step 7. Increase your nutritional intake if you are vegetarian
Breastfeeding mothers who adopt a restricted diet need more nutrition through dietary adjustments and vitamin supplements.
- Your diet should be high in foods that contain iron, protein, and calcium. For example, lentils, whole grain products, legumes, and green leafy vegetables. You should also eat citrus fruits to help your body absorb the iron in your diet. In addition, you also need foods that are high in protein such as eggs and dairy products, or plant proteins such as tofu, soy milk, and soy yogurt.
- Doctors can also recommend daily vitamin B12 supplements, which are important for baby's brain development. Vitamin D supplements are also needed if you don't get enough sunlight and don't eat foods rich in vitamin D, such as cow's milk. Vitamin D is very important for babies because it helps absorb calcium and phosphorus.
Method 2 of 2: Adjusting Fluid Intake
Step 1. Drink water after breastfeeding
Fluid intake does not affect the milk you produce, but it is important when you are thirsty and make an effort to drink after feeding. Choose water and avoid drinks that are high in sugar content, such as soft drinks and fruit juices.
Step 2. Limit coffee or caffeinated drinks to less than three cups a day
Excessive caffeine consumption can make babies fussy and unable to sleep well. You can drink coffee or other drinks that contain caffeine in an amount that is limited to three cups a day.
Step 3. Stop or limit alcohol consumption while breastfeeding
If alcohol is a part of your lifestyle, feel free to drink a little alcohol occasionally while breastfeeding. A small amount of alcohol in breast milk will not harm the baby, especially if he is a few months old. If you drink more, don't breastfeed until the alcohol has been flushed out of your system.
- The speed at which alcohol leaves the body depends on body weight, but in general, 350 ml of 5% beer, 150 ml of 11% wine, or 50 ml of 40% liquor take two to three hours.
- Don't try to pump and discard breast milk in an attempt to speed up the removal of alcohol from the breast milk because that won't work. It is best to wait a sufficient amount of time for the alcohol to clear itself from the body's system.
