What you eat plays a big role in your baby’s nutrition. Learn more about healthy foods for breastfeeding

You should always aim to get the best nutrition possible, but it’s especially important when breastfeeding because your newborn receives their essential nutrition directly from your breastmilk. The good news is that breastmilk is quite robust, even if your diet isn’t perfect.

Quick Read:

  • When you’re breastfeeding, your body goes into milk-production mode. It draws from its own stores of vitamins, minerals, and other nutrients to keep your baby fed, healthy, and nourished.
  • What you can do to help your milk production: focus on a balanced diet. This means essential vitamins, minerals, and macronutrients – like protein, fats, and carbs – to sustain both you and your baby over the long term.

 

The importance of nourishing foods for breastfeeding

Hey new Mom! Did you know that as a breastfeeding mother you need approximately 500 extra calories a day? That’s keeping in mind that your normal diet was around 1800-2000 calories a day. All these extra calories aren’t just for you though, it’s for your precious newborn who needs good nutritious milk to grow healthy and strong.

Breastfeeding for at least the first six months promises to deliver the best nutrition for your baby – so for your little one, eat as healthily as possible. Don’t forget to get plenty of rest and some regular exercise. A healthy baby needs a healthy mom. Plus, you also need to stay well hydrated, so don’t forget your water.

Try these optimal foods for breastfeeding

You may be tempted to grab chips, sweets and biscuits to get in your extra calories but that’s not a great idea. The quality of the calories matter. You want healthy calories, good foods that will give you energy and send essential nutrients through the breastmilk for your baby.

  • Wholegrains (bread, cereals and pasta) will help satisfy your hunger cravings and keep you fuller for longer.
  • A lack of iron in your diet can lead to anaemia. Stock up on lentils, spinach and peas. These are good sources of iron.
  • Try fennel seeds as a natural remedy for increasing milk supply. Steep these little helpers in hot water and sip it like tea or sprinkle them into dishes like salads or stews.
  • To absorb iron properly, your body needs Vitamin C. Get your fill from oranges, naartjies and other citrus fruit.
  • Calcium is super important for babies, right from the time they enter their new world. Calcium is also important for you to help maintain strong and healthy bones as you get older. Unfortunately, as women age, osteoporosis becomes a real concern. If you’re lactose-intolerant, speak to a doctor about dairy alternatives.
  • When you’re pushed for time, a quick and easy way to pack in essential nutrients is by blending fruits, leafy greens, seeds, and protein powders into a smoothie. An excellent go-to when you need energy and a nutrient boost.
  • Pumpkin is an underrated source of healthy ingredients. It’s packed with beta-carotene, zinc, and fibre, all of which are great for both milk production and the immune system. Blend pumpkin into smoothies, soups, or add it to muffins.
  • Sweet potatoes don’t get as much hype as good old potatoes, but they are a wonderful source of healthy carbohydrates, vitamin A, and fibre, which are perfect for maintaining energy levels while breastfeeding. Try roasted sweet potatoes, mashed or blended into soups.
Breastfeeding nutrition for newborns and moms

Take a break from these foods while breastfeeding

These foods don’t need to be struck off your menu forever, but at least until you’re done breastfeeding (after six months or so). Make it a golden rule to choose the most nutritious foods for breastfeeding whenever possible.

  • No amount of alcohol is safe for now. It’s important to know that alcohol (and other liquids) can cross over into breastmilk.
  • Coffee is okay, but in moderation – no more than two to three cups a day. If there’s excess caffeine in your breastmilk, your baby might struggle to fall asleep.
  • Fish is a wonderful source of Omega-3 fatty acids, but it could also contain a dangerous substance, called mercury. Mercury could be damaging to your baby’s nervous system. When you’re shopping avoid buying swordfish, tilefish and king mackerel.
  • Go easy on artificial sweeteners and sugar. In general, it’s a good idea to limit highly processed foods, unhealthy fats, and artificial additives, which may impact the quality of your milk.
Help at hand

Always check with your pharmacist before taking any herbal or natural supplements, vitamins or aides. Some of these could contain ingredients that may be harmful to your growing baby. This can be a challenging phase, but taking the time to explore the healthiest foods for breastfeeding will make it easier for you to make the best choices for your newborn’s wellbeing.

Images: Freepik