Let's learn about what you eat and drink while breastfeeding your baby. (Breastfeeding) and diet

Hello dear mother! You know, breastfeeding your baby is a very natural and precious thing in the world. But, during this special time, you too must be having a lot of questions and little fears, right? Especially about the things you eat and drink. 'What should I eat?', 'Will this be bad for my little one?', 'What should I do to make more milk?' There are probably a thousand and one things going through your head. So today, let's talk about how the things you eat and drink affect you, your milk, and your precious baby. Let's talk about all this simply, in a way that you can understand, okay?

So, what should I eat?

You remember how important it is to eat a nutritious, balanced diet during pregnancy. The same goes for breastfeeding. In fact, a breastfeeding mother needs an extra 450 to 500 calories a day. Simply put, you need to eat a little more than you normally eat, but you need to eat quality, nutritious food. But don't think of this as a 'license to eat anything', okay? The most important thing is quality.

So what is this quality food? Let's see.

• Fresh vegetables, fruits, and greens: These are the kings of the diet. Try to include a few colorful vegetables, a few fruits, and at least one or two greens in your diet each day. These will provide you with the vitamins, minerals, and antioxidants that you and your baby need.
• Whole Grains: Brown rice (like brown rice), buckwheat, oats, barley, etc. These give you energy throughout the day and keep you feeling full. They also contain fiber, which helps reduce problems like constipation.
• Foods rich in protein: Animal proteins such as meat (chicken, beef), fish (especially small fish), eggs, milk, yogurt, and cheese. Also, legumes such as lentils, chickpeas, green beans, and soy are rich in plant proteins. This protein is essential for your body to recover and for the baby's body and muscle growth.
• Calcium-rich foods: Milk and dairy products (yogurt, cheese, skim milk), green vegetables (gotu kola, bok choy, spinach), small fish (shrimp, shrimp, etc.), sesame seeds, almonds, etc. provide calcium for your body and your baby's bones and teeth to grow strong. Did you know that during breastfeeding, a lot of calcium passes from your body to your baby, so if you don't get enough calcium, your bones may become weak.

It is very important to note that you will feel very thirsty while breastfeeding. This is normal. So keep a bottle of water nearby and remember to drink water regularly. It is very good to drink at least 8-12 glasses of water a day. Not only water, but also things like fresh fruit juices, soups, and orange juice are good.

Do I need to take additional vitamin pills?

This is also a problem for many mothers. Your doctor may tell you to continue taking the prenatal vitamin you took during pregnancy, or they may recommend a supplement for women. This will depend on your health and diet.

However, it is very, very important for breastfeeding mothers to get enough of the mineral iodine . Because this `(Iodine)` is essential for the healthy development of the baby's brain and intelligence. So how do we get the required amount of this `(Iodine)`?

• Check to see if the vitamin supplement you are taking contains 150 micrograms (150 mcg) of iodine per day.
• Use iodized salt when cooking. This is the easiest way.
• Add foods rich in iodine – that is, seafood like sea fish (like salmon and tuna), squid, and shrimp, and dairy products like milk, yogurt, and cheese – to your diet regularly.

For example, if you are a `(Vegan)` , meaning you do not eat any animal products (meat, fish, milk, eggs), or if you do not eat fish or dairy products very much, it is very wise to talk to your doctor and get tested for `(Iodine Deficiency)` . If so, your doctor will give you an appropriate `(Supplement)`.

Could my baby have an allergic reaction to something I eat?

Oh yes, it is possible. Not all babies do, but some babies are very sensitive. Your little one may have a ``sensitivity`` or `` allergic reaction`` to some of the things you eat or drink. Oh yes, it is very difficult for a mother when her baby is so uncomfortable and crying, isn't it?

Often, a baby can experience stomach upset, bloating (gas), stomach cramps, or frequent crying (some call this ``Colic'' ):

• Some vegetables like beans, cabbage, cauliflower, and broccoli.
• Some dairy foods (especially cow's milk and cow's milk products).
• Some mothers say that their babies experience discomfort when they eat spicy foods or foods high in chili.

Also, there are several foods (`Allergens`) that are most likely to cause allergies. If you eat one or two of these, your baby may experience symptoms such as skin rashes, wheezing, vomiting, and diarrhea:

• Cow's milk
• Soy and soy products
• Wheat
• Corn
• Oats
• Eggs
• Nuts like peanuts, cashews, and almonds
• Seafood such as fish and shellfish (`Fish or Shellfish`)

So, if you think something you ate is causing your baby discomfort, don't panic and do these things:

1. First, see your pediatrician . Explain the details clearly to him.

2. Try temporarily eliminating the type or types of food you suspect for a week or two . See if your baby's symptoms improve.

3. Keep a food journal. This is very helpful. That is, write down everything you eat and drink throughout the day (type of food, amount, time). Also, note what kind of reaction your baby has and when it happened. This will help you and your doctor figure out exactly what the problematic food is.

Remember one very important thing: Even if it's rare, if your baby experiences severe allergic symptoms (anaphylaxis) such as severe difficulty breathing, swelling of the lips, tongue, or face, or a rash all over the body, it's an emergency, life-threatening situation! You need to take your baby to the nearest hospital immediately, without delay!

So what about alcohol? Is it still a bad thing?

This is a question that many mothers ask themselves, but it can be a little scary to ask out loud. Okay, let's be honest about this. There's nothing wrong with drinking a limited amount of alcohol every now and then. "Limited amount" means one standard drink (e.g. 350 ml of beer, 150 ml of wine, or 45 ml of spirits) per day, or two at most. However, it's not a good idea to breastfeed your baby right after drinking.

Because, when you drink alcohol, some of it gets into your blood and into your breast milk. The amount of alcohol that gets into your milk directly depends on the amount of alcohol in your blood. Usually, after having one standard `(drink)`, it takes at least two hours for the alcohol to completely leave your body and your milk. So, if you have one `(drink)`, do not give your baby fresh milk (milk that is being expressed at that time) for at least two hours. If you have two `(drinks)`, you need to increase the time by four hours. You can breastfeed your baby before drinking alcohol, or you can give your baby expressed milk.

If you have to go out to a party and have a few extra `(drinks)`, do it after your breastfeeding has been established (about a month after your baby is born). At that time, you can ``pump and dump`` . This means that you pump and dump the milk that comes in for a few hours after drinking alcohol. But remember, ``pumping and dumping`` does not get the alcohol out of your blood any faster. It just keeps the alcohol from being passed to your baby.

But keep one thing in mind. Drinking too much alcohol while breastfeeding is not a good idea at all. Even if you 'pump and dump', there are other risks to the baby. Excessive alcohol consumption reduces your ability to think, concentrate, and make quick decisions. This directly affects the way you care for your baby, as well as the baby's safety. You may fall while holding your baby, and you may not be able to respond quickly to your baby's needs. Also, this has been identified as a risk factor for a dangerous condition called Sudden Infant Death Syndrome (SIDS) .

Should I still limit my intake of certain types of fish?

Yes, Mom, this is also an important point. You may remember that during pregnancy, we told you to be careful about eating certain types of large sea fish. The main reason for that is the amount of mercury that those fish may contain. This advice is the same during breastfeeding.

It is wise to limit or completely stop eating fish that are high in mercury (for example, large, deep-sea fish such as swordfish, shark, tilefish, and tilefish). This is because if this mercury passes into your baby's body through your milk, it can harm the delicate development of his brain and nervous system. Therefore, it is safer to add smaller fish (such as sardines and herring) and freshwater fish (such as tilapia and mackerel) that are low in mercury to your diet. It is best to eat these types of fish about twice a week.

What about things that contain caffeine, like coffee and tea?

There are mothers who cannot live without a cup of coffee in the morning, right? Just like alcohol, it is best to limit your caffeine intake while breastfeeding. There is no big problem with drinking one or two cups of coffee a day (that is, about 200-300 milligrams of caffeine). A cup of tea usually contains less caffeine than coffee.

However, if you take more than that, it will pass to your baby through your milk. Your baby may become restless, have trouble falling asleep, wake up frequently, or be very fussy. Not all babies are the same, and some babies are very sensitive to caffeine. Therefore, if you are taking coffee, tea (especially black tea), some types of chocolate (dark chocolate has more), drinks like cola, and energy drinks (which are not good for you anyway), you need to think about the amount. If you have any doubts, try cutting back on caffeine for a while and see if your baby's behavior changes.

So, what are the things we need to remember from all of this?

Okay, Mom, we've talked about a lot now, haven't we? As a breastfeeding mother, taking care of your diet is very important for both you and your baby. Here are some of the main things you need to remember:

• Eat well, nutritiously, and in a balanced way. Prioritize a diet rich in vegetables, fruits, legumes, whole grains, protein, and calcium.
• Drink plenty of water. Drink small amounts throughout the day.
• Take extra vitamins or supplements if your doctor recommends it. Be especially careful with iodine .
• If you have the slightest suspicion that something you are eating is bad for your baby or that your baby is allergic to it, see a doctor immediately and keep a food diary. If severe symptoms occur, seek immediate medical attention.
• Limit alcohol and caffeine. If you do, be careful about the timing and amount of breastfeeding.
• Avoid eating large marine fish that are high in mercury as much as possible.

The most important thing is that you are happy, relaxed, and stress-free. Because if you are well and happy, the baby will be well and healthy, and the milk will come in well. If you have any more questions about this, don't be afraid to ask your doctor or family health worker (midwife). They are ready to help you and answer your questions! I wish you and your little one all the best!

Breastfeeding, Breastfeeding, Breastfeeding Mother's Diet, Breastfeeding Nutrition, Vitamins, Iodine, Allergies, Alcohol, Caffeine, Mercury