Breastfeeding is a beautiful journey, but to be the best “milkmom,” you need to tweak your diet a bit. Here’s what you should know!
Eat for Two (Sort Of)
Don’t get too carried away! You only need about an extra 200 calories a day while breastfeeding. Yes, that slice of chocolate cake every now and then is totally permissible, as long as you’re also choosing nutritious snacks most of the time. Hydration is key too; aim for an additional glass of water for every breastfeeding session on top of your usual eight glasses. Trust me, staying hydrated is super important!
Boost Your Protein and Calcium Intake
During the first six months of breastfeeding, your body craves an extra five grams of protein and 500 mg of calcium daily. Think about whipping up a yogurt smoothie with some frozen fruit or enjoying whole-grain toast topped with cheese.
Go Organic When You Can
Opt for organic, free-range meats and produce when you hit the grocery store. They’re packed with essential nutrients like vitamins A, D, and B, along with healthy fatty acids. Remember, babies are more susceptible to pesticides and toxins since their immune systems are still developing.
What to Avoid
Caffeine is Okay, but in Moderation
Just so you know, only about 15% of the caffeine you consume makes its way into breast milk in about 15 minutes. So, having one or two cups of coffee a day is generally fine. But if your little one seems fussy, it might be time to cut back. Research shows that over 300 mg of caffeine a day can lead to issues like poor feeding and restless nights for infants.
Timing is Everything with Alcohol
If you want to have a drink, make sure to do it after you’ve fed your baby. Alcohol clears from breast milk at a rate of roughly one ounce per hour. So, if you’ve had five ounces of wine or 12 ounces of beer, wait three hours before nursing again. And remember, “pumping and dumping” won’t expedite the process.
Stay Away from Trans Fats
These can sneak into your breast milk and hinder your baby’s ability to absorb essential fatty acids.
In summary, being mindful of your diet while breastfeeding is crucial for both you and your baby. For more tips on feeding your little one, check out this post on our other blog. And if you’re considering home insemination, take a look at the top provider, known for their fantastic at-home kits. Also, if you’re curious about the IVF process, this is an excellent resource that dives into what you can expect.
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