Content

• To step
• Method 1 of 3: Avoid certain foods
• Method 2 of 3: Eat less of certain foods
• Method 3 of 3: Know what to eat
• Tips
• Warnings

Breastfeeding can be a great way to bond with your baby. You also do not have to make major adjustments in your diet. You can still eat many of the foods you otherwise ate, but there are some foods you should avoid or cut back on. By ensuring a diet that is as healthy as possible, you also ensure that your baby continues to eat healthy.

To step

Method 1 of 3: Avoid certain foods

1. Do not drink alcohol while breastfeeding. Alcohol is not good and safe for your baby, and it doesn't matter what amount it is. Breastfeeding after drinking alcohol can cause your baby to ingest some of that alcohol, which is dangerous. Always wait until your body has fully processed and broken down the alcohol before breastfeeding.
   • In general, you should wait about two hours for each drink you drank before you can safely breastfeed again.
   • One alcoholic drink is 350 ml of beer, 150 ml of wine or 45 ml of spirits.
   • You cannot express your breast milk to remove the alcohol from it. You have to wait until your body has broken down the alcohol.
   • Never drink alcohol while caring for a baby.
2. Avoid any allergens you discover. Eating certain foods and then breastfeeding can cause your baby to have an allergic reaction. Monitor your baby closely to see if he shows the signs of an allergic reaction after breastfeeding. If you detect an allergic reaction, consider which foods you ate recently or which new foods you ate. You have to get these foods out of your diet.
   • Whether your baby has an allergic reaction can usually be seen in his stool. Stools that are slimy, green in color and contain blood may indicate an allergic reaction.
   • An allergic reaction may also cause your baby to become restless, rash, diarrhea, constipation, and in some severe cases, difficulty breathing.
   • If you notice the signs of an allergic reaction, take your child to the doctor as soon as possible.
   • Well-known foods that can cause allergic reactions are peanuts, soy, wheat, cow's milk, corn and eggs.
   • Keep a food diary so that you have an accurate list of what you have eaten recently. This will allow you to discover which foods may be causing the allergy.
3. Find out what your baby's preferences are. Your baby may just not like the taste that some foods can impart to breast milk. Foods and drinks that naturally have a strong flavor can transfer this flavor to breast milk, preventing your baby from wanting to drink. Keep track of what you eat and when your baby seems to react to it to find out which foods your baby doesn't like.
   • Try to keep a food diary to help you remember what you ate, when it was, and which foods you might want to stop eating.

Method 2 of 3: Eat less of certain foods

1. Pay attention to how much spicy food you eat. Eating spicy food while breastfeeding is not dangerous for your baby. However, some of that spicy flavor can get into your breast milk and your baby may not like that as much as you do. If, after eating something spicy, you notice that your baby is picky about drinking or doesn't want to drink, stop eating those spicy foods.
2. Eat the right types of fish. Fish can be an excellent addition to your diet because fish contains omega 3 fatty acids and protein, but some fish can also contain pollutants. Eating these fish can release pollutants such as mercury into your breast milk. Because your baby will be very sensitive to these pollutants, you should not eat large amounts of certain fish.
   • You should especially avoid fish such as tile fish, king mackerel and swordfish.
   • Do not eat more than 180 grams of fish per week.
   • Pollutants like mercury can affect your baby's nervous system.
3. Cut down on caffeine. The amount of caffeine that can pass into your breast milk is not considered harmful to babies, but the caffeine can still have an effect. Babies who consume caffeine from drinking breast milk may have trouble sleeping or become restless. Cut down on caffeinated drinks every day so that no caffeine gets into your breast milk.
   • Do not drink more than 2 or 3 cups of coffee per day.
4. Pay attention to how much you get from certain vegetables. Some vegetables can cause gas in adults. If you eat and breastfeed these vegetables, your baby may also develop gas. Monitor your baby to see if he is experiencing excessive gas and try not to eat foods that cause gas. Look out for the following foods that are known to cause excessive gas:
   • Broccoli
   • Beans
   • Cabbage
   • Cauliflower
   • Chewing gum
   • Onions
   • Whole-wheat products

Method 3 of 3: Know what to eat

1. Eat plenty of fruits and vegetables. Eating lots of fruits and vegetables can be a great way to improve your own health, as well as the quality of your breast milk. Eating certain fruits and vegetables can be a great way to get iron, protein and calcium.
   • Eat about 2 to 4 servings of fruit daily.
   • Eat 3 to 5 servings of vegetables daily.
2. Make protein a part of your diet. It's important to get enough protein while breastfeeding. You need to make sure you are getting the right amount of protein on a daily basis so that your baby continues to have a balanced and healthy diet.
   • Dairy products such as milk, yogurt and cheese can help you get protein and calcium.
   • Lean meat, chicken, and fish are good sources of protein.
   • Legumes, lentils, seeds and nuts are good vegetable sources of protein.
3. Stay hydrated. Breastfeeding can make you dehydrated or thirsty. It is important that you drink enough fluids every day to stay hydrated. Drink enough water to quench your thirst, without feeling like you have to force yourself to drink extra.
   • Women should drink an average of 2.2 liters of water per day. Breastfeeding women may need to drink more.
   • Water, juice, soup, and low-fat milk are healthy choices that can hydrate your body.
   • Try to drink about 2 liters of water daily.
   • Avoid sugary drinks such as soda or fruit juices with added sugar.
4. Eat the right amounts. During the time you are breastfeeding you will need to eat the correct amounts of food. In addition to eating enough to maintain a healthy weight, you should also take in extra calories so that you have enough energy while breastfeeding.
   • During the first 6 months of your baby's life, you will need to consume about 500 to 600 extra calories per day.
5. Try to add nutritional supplements to your diet. In general, it is recommended to include nutritional supplements in your daily diet. This will ensure that you are getting the right vitamins and nutrients during breastfeeding. You also ensure that your milk is as healthy as possible.
   • Vitamin B12 is important for your baby's brain development.
   • Vitamin D is essential for building strong bones and preventing your baby from getting rickets.

Tips

• Provide a healthy and balanced diet to provide the best milk for your baby.
• Avoid alcohol and certain types of fish that may contain mercury.
• Pay attention to your baby's reaction to your breast milk and adjust your diet if you notice that your baby is fussy about drinking.
• Keep a food diary so that you can quickly and easily find out how you need to adjust your diet.
• Talk to your doctor to learn more about your diet and breastfeeding.

Warnings

• Never drink alcohol before breastfeeding as this could cause your baby to ingest alcohol.