When you become a mother, especially when you're breastfeeding, you have so many questions on your mind. 'Is what I'm eating good for my baby?', 'What should I eat?', 'What should I avoid?' It's very normal to think things like that. So today, let's talk about the things you eat and drink and how they can affect your baby. Don't worry, it's not as complicated as you think!
What should you eat while breastfeeding?
Just like when you're expecting a baby, it's important to eat a healthy diet while breastfeeding. Remember, your baby gets all the nutrients it needs from your body. So if you eat well, your baby will also get good milk.
What is this 'good food'?
Simply put, you should include fresh fruits, vegetables, greens, whole grains (e.g., brown rice, oats), protein-rich foods (such as fish, meat, eggs, chickpeas, green beans, lentils), and calcium-rich foods (such as milk, cheese, yogurt, small fish, dark green vegetables, sesame seeds) in your diet. It is great if you can add a rainbow of colorful vegetables and fruits to your diet. Try to keep a variety of foods rather than eating the same thing every day.
Now you may be wondering, 'How much should I eat?' On average, a breastfeeding mother needs about 450 to 500 extra calories a day. That means you need to eat a little more than you normally eat. But this doesn't mean you should eat a lot. It's important to get that extra amount from nutritious foods. For example, you could add some fruit, a cup of yogurt, or a nutritious snack to your daily diet.
Also, you may feel thirsty more when breastfeeding. It's very normal. So keep a bottle of water nearby. Remind yourself to drink plenty of water throughout the day. Drinking at least 8-10 glasses of water is very good for your body. Sometimes your baby will also feel thirsty while breastfeeding, so it's wise to keep a glass of water nearby before you sit down to feed.
Do I need to take additional vitamins?
Your doctor will often tell you to continue taking the prenatal vitamins you took when you were pregnant, or to use a supplement specifically for women. This is a good thing, because your body needs more nutrients while breastfeeding, and sometimes you can't get them from food alone.
Particular attention should be paid to the nutrient iodine.
Iodine is a very important mineral for the development of the baby's brain and nervous system. So you need to make sure you are getting enough iodine.
- It would be a good idea to take a supplement containing 150 micrograms of iodine per day. Talk to your doctor about this. He or she will recommend what is best for you.
- Use iodized salt when cooking. The salt we commonly use in Sri Lanka contains iodine, but it's a good idea to do some research on it.
- Add iodine-rich foods – such as seafood, milk, and dairy products – to your diet.
Special note: If you are a vegan , or if you do not eat fish or dairy products, talk to your doctor about getting tested for iodine deficiency. He or she will advise you accordingly.
Can my baby have an allergy to something I eat?
Yes, sometimes it can happen. If you don't let your baby touch something you eat or drink, it could be that your baby has an allergy or sensitivity . It's not the same for every baby, but some babies can be a little sensitive. So don't worry unnecessarily.
Some foods that can cause problems for babies:
- Certain foods, such as beans, broccoli, cauliflower, cabbage, lentils, or some dairy products, can cause a baby to feel gassy, feel full, cry frequently, vomit, or what we call ' colic' .
- Also, the main foods that can usually cause allergies in babies are cow's milk and dairy products, soy, wheat, corn, oats, eggs, nuts and peanuts, fish or shellfish .
What should you do if you think your baby has had a bad reaction to a food?
First of all, don't panic. Here are some things to do:
1. Call your doctor immediately. Tell him the details. Explain clearly what your baby's symptoms are and what food you suspect.
2. If you think a certain food is causing your baby's distress, try cutting out that food or drink for a few days. Don't cut out too many foods at once, as it can be difficult to figure out what's causing the problem.
3. Keep a food journal. That is, write down everything you eat and drink throughout the day, along with the time. Also, write down any reactions your baby has (e.g., crying, vomiting, skin rashes, changes in stool). For example, you ate rice with cabbage salad this afternoon. If your baby starts to fuss a bit in the afternoon or cries as if he has gas, write it down. By keeping a diary like this, both you and the doctor can easily find out which foods your baby is not eating.
Very important: Although this is very rare, if your baby has difficulty breathing, wheezing, makes strange noises when breathing, or has symptoms such as facial swelling (e.g., swelling of the lips, tongue, or around the eyes), or a sudden rash or blisters on the skin, take your baby to the nearest hospital or call an emergency ambulance service (e.g., 1990 Suwaseriya). This could be a life-threatening allergic reaction (anaphylaxis).
And what about alcohol? Is that still the same thing?
This is a question that many mothers ask. 'Can't I have a little alcohol because I'm breastfeeding?'
Honestly, the best thing to do is to stop drinking alcohol completely, because that's the safest thing for the baby's health.
However, if you only want to have a very small, moderate amount occasionally , like a glass of wine at a special event, that is, if you only have one or two standard drinks within 24 hours, it won't be a big problem, but you should be patient before breastfeeding your baby.
How does alcohol get into milk?
When you drink alcohol, a small amount of it enters your bloodstream and also your breast milk. The amount of alcohol in your milk depends on the amount of alcohol in your blood.
Generally, after you have one standard drink (e.g., a small can of beer, about 120 ml of wine) , it takes about 2 to 3 hours for the alcohol to completely leave your body and your milk. This means that if you have one drink, you should not feed your baby the milk you just expressed for at least 2-3 hours. If you have two drinks, it will take 4-6 hours, and so on. You can breastfeed your baby before drinking alcohol, or you can express some milk.
What is 'Pump and Dump'?
If you occasionally feel like drinking too much, one thing you can do is ' pump and dump' . This involves holding off on giving your baby the milk you've been pumping for a while (until the alcohol has cleared from your body). But before doing this, you should be well-accustomed to breastfeeding your baby for at least a month. Also, it's not a good idea to do this regularly. 'Pump and dump' won't get the alcohol out of your blood any faster. It just means that the alcohol-lactated milk won't go to your baby.
Drinking too much alcohol is not a good idea while breastfeeding. Even if you pump and dump, drinking too much can put your baby at risk. Drinking too much alcohol can impair your ability to think and concentrate. This can affect how you care for your baby and respond to his or her needs. In addition, drinking too much alcohol is a risk factor for SIDS (Sudden Infant Death Syndrome) . This is when a baby suddenly dies while sleeping.
Aren't some types of fish still safe to eat? What's with this mercury thing?
Yes, this is something to be careful about. You should avoid or limit eating fish high in mercury while you are pregnant or breastfeeding.
Why is mercury so dangerous?
Large marine fish (especially large, long-lived fish like swordfish, shark, king mackerel, and king mackerel) can be high in mercury. If you eat these types of fish, the mercury can pass into your baby's body through your milk. High levels of mercury can damage your baby's developing brain and nervous system. Therefore, it is safer to eat smaller fish (e.g., mackerel, sardines), river fish, and freshwater fish. If you eat large marine fish, it is best to limit it to once a week (about 100-150 grams). If you have any doubts about this, ask your doctor or family health worker.
What about things that contain caffeine, like coffee and tea?
Just like alcohol, it's a good idea to limit your caffeine intake while breastfeeding. Caffeine is not only found in coffee and tea, but also in chocolate, cocoa, some soft drinks, and some painkillers.
Drinking one or two cups of coffee (about 200-300 milligrams of caffeine) a day is not a big deal. That's about two or three cups of tea. But if you drink more than this amount of caffeine-containing beverages a day, it can affect your baby's mood and sleep. Your baby may be constantly awake, fussy, not want to sleep, or wake up frequently.
So, when you consume caffeine-containing foods like coffee, tea, chocolate, and some soft drinks, think about this. It's best to consume everything in moderation.
Finally, the most important things you need to remember
Okay, so let's remind you again of the most important points from what we've talked about:
- Eat a balanced, nutritious diet. Don't forget fruits, vegetables, grains, protein, and calcium. Include a variety of colorful foods.
- You need about 450-500 extra calories a day. Get it in a nutritious way, not just empty calories.
- Drink plenty of water. At least 8-10 glasses a day. Keep a water bottle nearby.
- Take the vitamins or supplements your doctor recommends. Be especially careful about iodine .
- If you think something you're eating is bad for your baby, keep a food journal and talk to your doctor. If your baby has severe symptoms like difficulty breathing or facial swelling, go to the hospital immediately.
- Reduce or completely stop drinking alcohol. If you do, drink very little and breastfeed your baby a few hours before (at least 2-3 hours before). Avoid heavy alcohol consumption at all costs!
- Limit eating large fish that are high in mercury . Small fish, river fish, are better.
- Limit your caffeine intake to no more than 1-2 cups of coffee or 2-3 cups of tea per day.
Finally, every mother and every baby is different. If you have any questions or doubts, don't try to think for yourself, but ask your doctor or Family Health Midwife. They will help you. What you are doing, which is breastfeeding, is the most precious gift you can give your baby! So, go on this journey with joy and confidence.
` Breastfeeding, mother's diet, nursing mother, baby's health, food allergies, alcohol and breast milk, caffeine and breast milk
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