How to eat while breastfeeding: experienced mother's advice

Author: Ekaterina Bulatova - mother of two children.
2016-05-19

Hello, I am the mother of two girls (3 years old and 5 months). Like any mother, I wish the best for my children. The very first thing you can give your child is a strong immune system. The best nutrition for a child in the first months is breast milk. I want to share my experience. I will be glad if it helps someone.

Unfortunately, hospitals provide scant information regarding feeding. Let alone how the mother herself should eat. So, you have to figure it out on your own. We often hear from our loved ones: "Eat for two." This starts the moment you announce your pregnancy. And it’s so nice, so much attention, but by the time you go into labor, you've gained 20 kg (or more). Excess weight is not a helper during labor, to put it mildly.

What to Remove from Your Diet

When breastfeeding begins, it is essential to adhere to a specific diet.

1. Eliminate clearly allergenic foods (citrus fruits, berries, chocolate, peanuts).

2. Also, avoid fried and greasy foods.

3. It is recommended to avoid fresh vegetables and fruits, and kefir in the first month, as they have a laxative effect.

4. Be cautious with dairy products. Children often have allergies to milk protein. In fermented dairy products, the protein is somewhat broken down and becomes less allergenic. It is believed that goat's milk does not cause allergies.

5. Smoked, salted delicacies, and spicy spices can retain water in the body and may negatively affect milk production.

What is Best to Eat?

And here comes the question: "What should I eat then?" There is plenty: cereals, some dairy products (cheese, cottage cheese), liver, lean meat, steamed vegetables, baked apples, etc.

Foods that improve lactation:

• Carrots and onions as additions to main dishes (like stewed fish with vegetables, for example)
• Buckwheat (this grain is truly unique)
• Oatmeal
• Dried fruits and compotes from them
• Walnuts (in moderation, they are very calorie-dense)
• Low-fat meat broths
• Fennel, dill (as a base in all lactation teas)
• Warm, weak tea

General Recommendations

1. Very often it goes like this: "I'll eat a bun - a sweet pastry with ryazhenka and sweet tea. Since I can't eat anything else" (even at night, because I’m tired, I can allow myself...). This is an excuse, a justification. If you don’t want to part with your slim reflection in the mirror - don’t indulge yourself.

2. Yes, you have given birth to a child and deserve the best. But don’t limit yourself to food! Balanced nutrition and vitamins are sufficient for normal lactation.

3. You should eat frequently, 5-6 times a day. Food, if possible, should be warm.

4. Tea before feeding won’t increase milk supply, but it does help with its release.

5. Mothers who have a protein deficiency in their diets and low daily caloric intake may have good quality milk, but the quantity may be insufficient.

6. You should drink more water. About a liter is lost through breast milk. Sodas are a no-go, and besides the “horse” dose of sugar, they contain half of the periodic table. All these components will enter the milk. Dilute juices with water.

7. Alcohol is prohibited. It can damage the child's brain when it enters the child's body through breast milk.

8. Medications require special attention. Take strictly as prescribed by your doctor! Don’t forget to tell your doctor that you are breastfeeding. But if an illness catches you off guard, acetaminophen is allowed. It is also given to very young children.

9. Spend more time outdoors. This is necessary not only for the baby. Move more, engage in physical activity.

10. And one more significant fact. Milk production is "in your head." As long as you are confident in your abilities, lactation will remain stable. Always stay positive, no matter what!