By following a good diet while breastfeeding, you can take care of your baby and of yourself. Nutrient-rich breast milk helps protect your baby from infections and from developing allergies, the American Academy of Family Physicians reports. It is simpler and cheaper than using formula, the organization adds; breastfeeding also helps your uterus shrink back to its normal size. The National Institutes of Health cites evidence that some types of cancer, including breast, uterine and ovarian, occur less often in women who have breastfed.
Diet Basics
You don't need an unusual diet while you're breastfeeding --- just remember the word "balance." The American Academy of Family Physicians urges breastfeeding moms to eat a well-balanced diet that includes fruits, vegetables, meats, beans, dairy products, and cereals and breads made with whole grains. Drink plenty of fluids to help maintain your milk supply, the organization adds.
Calcium
Make sure your breastfeeding diet includes enough calcium by consuming five daily servings of milk and other dairy products such as cheese and yogurt, the American Academy of Family Physicians recommends. Non-dairy sources of calcium include broccoli, sesame seeds, tofu and kale. If you worry about getting enough calcium in your diet, ask your doctor about taking a calcium supplement.
Precautions
You've probably heard that when you take medications, you can pass them along to your baby in your breast milk. The same goes for food and drink, so if something seems to bother your baby, cut it out of your diet, the American Academy of Family Physicians advises. The organization urges that you limit your intake of caffeine and alcohol --- and try to stop smoking, since harmful chemicals in tobacco smoke also find their way into breast milk.
Losing Weight
The National Institutes of Health encourages mothers to breastfeed for at least the first six months, at least. Though you want to lose your "baby fat," this is not the time to go on a low-calorie diet, cautions the American Dietetic Association. According to La Leche League, burning calories through breastfeeding enables many women to lose weight gradually even while consuming the recommended 1,800 calories per day.
Low-Carb Diets
What about low-carbohydrate diets for breastfeeding moms? La Leche League cautions that when you lose weight too rapidly --- more than a pound per week --- you may reduce your milk supply, release more toxins iton the milk and find yourself feeling weak and drained. A modified low-carb diet can, in fact, work safely, the league says. That could mean eating more fruits and starchy vegetables as your carbohydrates and making sure the proteins you consume are relatively lean ones.
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