Breastfeeding a newborn can bring you closer to the baby. For breastfeeding, you don't need to make extreme adjustments to your diet. You can still enjoy your favorite foods as usual, but there are certain types of foods that you should avoid. By maintaining a healthy diet, you can also maintain the health of your baby.
Step
Method 1 of 3: Avoiding Certain Foods
Step 1. Don't drink alcohol while breastfeeding
Whatever the size, alcohol is harmful to babies. Breastfeeding after drinking alcohol may transfer the alcohol to the baby, which is dangerous. Wait for your body to process and get rid of the alcohol before breastfeeding.
- Generally, you should wait 2 hours after drinking to be able to breastfeed again.
- 354 ml of beer, 147 ml of wine or 44 ml of alcohol count as a serving of liquor.
- You can't pump milk and throw it away to remove alcohol from breast milk. Only time can remove alcohol from your body.
- Don't drink while caring for the baby
Step 2. Avoid known allergens
Eating certain foods before breastfeeding might cause an allergic reaction in the baby. Watch your baby for signs of an allergic reaction after feeding. If you notice signs of an allergy, find out about a food you've recently eaten, or a new food in your diet, then avoid those foods.
- The most common allergy symptoms can be found in your baby's stool. If your baby's stools are mucus-like, green, or bloody, your baby may be having an allergic reaction.
- An allergic reaction may also cause your baby to be fussy, have a rash, diarrhea, constipation, or even difficulty breathing (in some extreme cases).
- If you notice that your baby has an allergy, take the baby to the pediatrician as soon as possible.
- Foods that commonly cause allergies include nuts, soy, cow's milk, corn, or eggs.
- Keep a record of the foods you eat, so you can find out which foods are causing allergies.
Step 3. Know what foods your baby doesn't like
Your baby may not like the taste that food can "tuck" in breast milk. Foods and drinks with strong flavors can affect the taste of breast milk, so the baby doesn't want to suckle. Know your food intake, and adjust to when your baby doesn't want to suckle to find out what foods your baby doesn't like.
Keep a record of your food intake to make it easier for you to remember the types of foods you eat, when you eat them, and the types of foods you should avoid
Method 2 of 3: Restricting Certain Foods
Step 1. Keep an eye on the spices in the food
Eating spicy food will not cause any bad effects on the baby, but the taste of the food may affect the taste of breast milk so that the baby does not like it. If your baby is fussy or refuses milk after you eat certain foods, try avoiding spices.
Step 2. Eat the right kind of fish
While fish is good for you because it contains Omega-3 fatty acids and protein, some types of fish also contain ingredients such as mercury. These harmful substances can pass into breast milk, and since your baby will be very sensitive to harmful ingredients, you may want to avoid certain types of fish.
- Types of fish to avoid include tilefish, king mackerel, and swordfish.
- Limit fish consumption to 3 kg per week.
- Harmful substances such as mercury will affect the baby's nervous system.
Step 3. Avoid caffeine
Although the caffeine in breast milk will not harm the baby, certain side effects may occur. Babies who consume caffeine through breast milk may have trouble sleeping or are fussy. Limit your daily caffeine intake so that caffeine doesn't contaminate breast milk.
Do not drink more than 2-3 cups of coffee per day
Step 4. Limit intake of certain vegetables
Certain types of vegetables can cause flatulence, and if you eat vegetables that cause bloating, your baby may also experience bloating. Find the signs of flatulence in babies, then avoid foods that cause flatulence, for example:
- Broccoli
- Legumes
- Cabbage
- Chewing gum
- Onion
- Whole Grain
Method 3 of 3: Knowing the Foods to Eat
Step 1. Get adequate intake of vegetables and fruit to improve the health and quality of breast milk
Eating certain vegetables and fruits can be a good way to get iron, protein, and calcium.
- Eat 2-4 servings of fruit every day.
- Eat 3-5 servings of vegetables every day.
Step 2. Make sure you eat protein while breastfeeding, to ensure your baby is getting adequate and healthy nutrition
- Protein can be obtained from dairy products, such as milk, yogurt, and cheese. In addition, dairy products are also a source of calcium.
- Meat, chicken, and fish are also sources of protein.
- Legumes, nuts, and seeds are good sources of plant-based protein.
Step 3. Make sure you drink enough
For some women, breastfeeding can cause thirst or dehydration. Therefore, you must maintain water intake. Drink until your thirst is gone, but don't overdo it.
- On average, women are recommended to drink 2.2 liters of water per day. Breastfeeding women may need to drink more.
- Some types of healthy drinks include water, juices, soups, and skim milk.
- Try to drink at least 8 glasses a day.
- Avoid sugary drinks, such as sodas or juices with added sugar.
Step 4. Eat well while breastfeeding
Besides needing to maintain weight, you also need extra calorie intake to maintain energy during breastfeeding.
In the first 6 months of your baby's life, eat an additional 500-600 calories per day
Step 5. Take supplements
Generally, supplements are recommended to ensure you are getting adequate nutrition while breastfeeding, so that your milk is of good quality.
- Vitamin B-12 is important for your baby's brain development.
- Vitamin D is important for bone development and preventing rickets.
Tips
- Consumption of a healthy and balanced diet to maintain the quality of milk.
- Avoid alcohol and certain fish that contain mercury.
- Pay attention to your baby's reaction to breast milk, and then change your diet if your baby becomes fussy.
- Keep a food journal to find out what changes are needed to your diet.
- Consult with your doctor to find out more about proper diet during breastfeeding.
