Nutrition deficiency is the most common issue for new mothers, especially during breastfeeding. Breastfeeding is considered the ideal food for babies because it helps to enhance or increase the immune system of the baby. Additionally, for mothers, it is important to have a breastfeeding diet plan as it reduces the chances of cancer and other major issues.
There may be chances of low transfer of nutritional value to baby due to lack of nutrition because of improper eating habits or an unbalanced and unorganized diet. Therefore, mothers should follow the diet plan even after the delivery to support their postnatal recovery.
For the development of baby brain and body, breast milk is essential. It is recommended to feed the baby for at least 6 months in the beginning duration. According to the recommendation by the healthcare providers, the best breastfeeding diet plan should be balanced and as per the mother’s body preference.
Why is breastfeeding essential?
Breastfeeding is considered essential because it contains all the vital nutrition for the baby’s development; from bones to the brain, everything requires nutrition as it contains antibodies.
Breastfeeding decreases the chances of health issues and infections; additionally, it strengthens the immune system and allows the body to release oxytocin, which will help the uterus to be back in its pre-pregnancy shape or size.
The breast milk is unadulterated; hence, it is considered the best for the baby’s growth and development food. It is safe, hygienic, untouched and full of nutrients.
Breastfed children score higher on intelligence tests, are less likely to be overweight, and have a lower risk of diabetes later in life. The formula milk has no nutrition value or antibodies that breast milk contains.
Breastfeeding not only benefits the baby but is also important for the mothers, as it will reduce the risk of having breast cancer, type II diabetes, obesity, postpartum depression and many more issues. Furthermore, it also builds the emotional bond between the mother and the baby.
Importance of Diet during Breastfeeding
The diet plan is important during breastfeeding to avoid more stuffing of foods or gaining unnecessary calories, as it will lead to health issues in both the mother and the baby.
Mothers should have a proper breastfeeding diet plan to uplift the overall health of the baby, balance the weight after the delivery, and boost the production of the milk.
Key Nutrients
The key nutrients that one should add to their breastfeeding diet plan vary as per the specific requirements of the body. The healthcare provider will guide the meal plan regarding what are the things you can consume during breastfeeding and in what quantity, along with essential nutrients and many more things. Here is the bifurcation about what to eat and how much is the ideal requirement for the breastfeeding mother to have a healthy life for both the baby and the mother.
The daily breastfeeding diet plan should cover a five-meal plan including protein, starchy foods, fiber, as prescribed, that consists of the following:
- Breakfast
- Mid-morning snack or brunch
- Lunch
- Afternoon Snack
- Dinner
The color of your milk may vary depending on the foods you eat, such as the natural pigments found in vegetables and any food dyes or herbal supplements you take.
What to eat while breastfeeding?
Breastfeeding mothers should understand the importance of nutrition in their daily food to complete the need for their baby and themselves. Here is the list of the best breastfeeding diet plan nutrition that a breastfeeding mother should have to increase milk production and add the nutrients more.
- Protein: food rich in protein will increase the milk protein level and increase the milk production in the body. Foods such as meat, poultry, fish, eggs, pulses, dairy, beans, nuts and seeds.
- Calcium: dairy and fortified non-dairy alternatives products are good sources of calcium, for example, cheese, yogurt, soya, Tofu and many more.
- To overcome the issue of constipation or bowel, mothers should consume more fiber. Major sources of fiber are whole meal bread, pasta, potatoes, breakfast cereals, brown rice, pulses and fruit and vegetables.
Moreover, the breastfeeding mother may lack certain minerals and vitamins after the delivery of the baby.
- Eat at least two medium bowl servings of vegetables and fruits that include dark green and yellow vegetables per day.
- Stay hydrated: drink plenty of water to manage the thirst and increase the production of the milk. Although fresh fruit juices, coconut water and low-sugar drinks can also be included in the breastfeeding diet plan chart.
- Include iron and zinc-rich foods in the diet that include beans, fruits, nuts, seed and other products.
- Include the vitamin requirements, such as vitamin B12 supplements, to avoid B12 deficiency as recommended by the doctor. Additionally, Vitamin A, Vitamin C and Vitamin D are also essential parts of a daily breastfeeding diet plan.
There are no specific restrictions on the diet chart for the breastfeeding moms, but they must avoid the intake of toxic substances and high-fat and sugary foods.
How much to eat?
As per the breastfeeding diet plan, there is no strict rule to eat a lot of food; however, a breastfeeding mother’s requires extra calories to produce the milk. As per the data, a breastfeeding mom needs an extra 500 to 600 calories per day. The below is a detailed overview of the quantity of food intake a breastfeeding mother can have; however, it is not necessary to follow the same rule as the diet plan can be customized as per the requirement.
- The morning meal or breakfast is the most essential meal of the day because it contains all the nutrients that are necessary to work the whole day. The breakfast is generally termed for breaking the overnight fast; therefore, it should have everything that will keep you awake and energetic the whole day.
You can start your day with a warm water tea. Then can include whole grain toast or food rich in carbohydrate that will give energy to work along with a glass full of milk or juice along with almonds or some nuts. Feeding mother can also include eggs or cheese, as they are a good source of protein.
- Mid-morning snack or brunch is the meal that is generally enjoyed in between the breakfast and lunch duration, generally during 11 in the morning. A bowl of a variety of fruits, mixed nuts and seeds is considered the ideal midmorning snack. Avoid having greasy and heavy food.
- Lunch is the main meal of the day that should cover all the basic nutrients: brown rice, lentils, green leafy vegetables like spinach or fenugreek cooked in minimal oil, yogurt or curd, and a small serving of lean protein, which includes grilled chicken, pander, or fish.
- Evening snacks are generally taken between lunch and dinner ( during the evening time), which should include a light meal such as nuts, dried fruits, a smoothie made with spinach, banana, chia seeds, and almond butter, or any other favorite smoothie or drink.
Avoid consuming greasy, carbonated and high-fat snacks such as chips, sodas and others.
- Dinner: the final meal of the day that must include a slightly lighter meal than lunch, although it must include all the necessary nutrients and be light on carbohydrate consumption. Foods such as quinoa or millet-based dishes with a vegetable curry, grilled salmon or baked sweet potato as a side, and fresh green salad with olive oil dressing can be considered for the dinner.
- Bedtime snack is the final body requirement of the day and can include a glass of warm milk and some nuts or low-sugar cookies.
Things to Avoid
Breastfeeding moms need to avoid certain foods or habits. However, a few of the things that are not allowed during the pregnancy phase can be consumed by the breastfeeding moms in a limited quantity and as per the breastfeeding diet plans.
Alcohol and caffeine
During the pregnancies phase, the mothers are not allowed to consume any amount of alcohol or take caffeine in huge amounts, and it is almost not suggested in some of the cases.
In the breastfeeding time or duration, the mothers who are breastfed can consume alcohol or caffeine in a limited quantity, i.e., one serving.
Moreover, they need to wait for at least two to three hours after consuming alcohol before breastfeeding or pumping. Because the alcohol is not retained in the milk. As your blood alcohol level decreases, it is eliminated. However, if you are feeling the effects of alcohol and your breasts are full of milk, you may need to “pump the milk and throw that, because if the breast is full for too long, there are chances that you may feel an engorgement and unease while feeding.
On the other hand, consuming caffeine can sometimes bother the baby as it passes into the milk. Therefore, if the baby is feeling uneasy while sleeping or feels irritated after the consumption of caffeine, it is the time either you should avoid the caffeine content of the day or totally avoid the consumption during the breastfeeding phase. New babies are significantly more sensitive to caffeine than older babies.
Fish
Fish is a good source of protein, certain vitamins, and DocasaHexanenoic Acid (DHA) is an important omega-3 fatty acid that is considered important for the development of the brain and other cells. Mothers share the essential nutrients with the baby through breast milk that can be easily boosted by eating the fish 2-3 times per week.
Some major good sources are salmon, bluefish, bass, trout, flounder and tuna.
But breastfeeding mothers and during pregnancy, doctors or health care advisers suggested to avoid the fish that are high in mercury that affect the health of the baby and can risk their life. Some of the fishes that are high in mercury are tile fish, swordfish, shark and king mackerel
Foods that cause irritation and gas
Some food cause breastfeeding gas and irritation to the baby; to know what are the foods that cause gases to the baby or what are the food you baby has intolerance to the foods
Foods such as garlic, high in carbohydrate, beans, spicy and more generally cause irritation or gas in babies.
Most of the babies have a high tolerance to spicy and gas-producing foods. If your baby is frequently gassy or colicky and has increased diarrhea after eating a specific food, try avoiding it for a few weeks and see if the symptoms improve. Then, you can try the food again to see if they develop the same symptom again. Then you need to avoid the food during breastfeeding.
Breastfeeding Allergies
In rare cases, a breastfeeding baby may develop a food allergy to the foods consumed by the mother. The most common symptoms are green, mucus-like stools with blood specks.
The most common foods that cause allergies to the newborn because of breastfeeding are dairy products, soy products, wheat and eggs. Additionally, foods such as fish, nuts, peanuts or corn also cause allergies, although a baby can easily develop an allergy to any food that a mother consumes or eats.
Keep keeping a food diary of symptoms that the baby shows while you consume a particular food along with what you eat might help you know which foods are causing the problem. As long as your baby is gaining weight and not anemic, the allergy is not going to cause any long-term problems. You do not need to stop breastfeeding.
FAQS
What is the best diet for breastfeeding mothers?
Foods that have nutrition values are recommended to breastfeeding mothers, such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds. All mothers should avoid greasy, high-fat products, foods that have mercury content, and sugary substances so that they will not transfer to the baby while breastfeeding.
Eat at least two servings of fruit or vegetables per day, including whole grains such as whole wheat breads, pasta, cereal and oatmeal, in the daily diet of the mothers, which is ideal for the breastfeeding duration.
What not to eat when breastfeeding?
Foods high in fat, sugar or greasy should be avoided during breastfeeding; fish that have high mercury content, alcohol, caffeine and many other foods that either irritate the baby or cause issues should be avoided. Consult the healthcare provider for any issues or a diet plan.
Can I skip breakfast while breastfeeding?
For the majority of women to produce enough breast milk, they must consume additional calories. Nursing mothers should not skip any meals, especially breakfast. It is beneficial to have nutritious snacks on hand.
Which fruit increases breast milk?
Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Fresh fruit juices, especially those rich in vitamin C, can be excellent aids too
What foods to avoid breastfeeding gas?
If you find that each time you eat something, the baby becomes fussy and irritable, try avoiding that food for a while. Foods such as kale, spinach, beans, onions, garlic, peppers or spicy foods cause infant gas; however, some of the babies have a high tolerance to such foods.