What's for lunch? - I'm breastfeeding

Breastfeeding women: Are you worried that you will eat something that might cause your baby to be fussy or gassy after they nurse? This is a frequently asked question from most mothers.

The simple answer is most women usually can eat what they want while breastfeeding. Just be sure to have a good approach to eating – ensuring a well-balanced diet and snacks that are close to their natural state. This means that fresh fruits and vegetables work well as a part of a meal and as nutritious snacks. Lots of women with a newborn find it difficult to prepare a meal or clean/cut up vegetables and fruit and this is where you can ask for some help. Your spouse or significant other, your mom or best friend who wants to “help” you can help with preparation for meals and prepare snacks ahead of time so you have something to grab and eat while nursing your baby. It’s much easier to clean and chop vegetables and fruits at one time. Think about these as “mini meals” and not just snacks.

Many foods are easy to grab for a quick meal, and help you maintain your goal of good nutrition. Cheese, yogurt, whole grains in crackers or bread, hard boiled refrigerated eggs, fruit and vegetables are all good choices as a part of that “mini meal”. Remember to include foods from all the food groups. Does a breastfeeding woman need extra calories while making breast milk? Yes you may need an extra 400-500 calories to help keep up your energy. You burn calories while making breast milk. Mayo Clinic reference: http://www.mayoclinic.org/healthy/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912 says that getting this many extra calories is easy: an apple or other medium size piece of fresh fruit, a slice of whole grain bread with a tablespoon of peanut butter and a glass of milk or 8 oz. of fat free yogurt will meet these requirements. As for drinking extra water – just be sure to stay hydrated. If you are experiencing thirst you are already a little low on fluids. Sometimes it helps if you bring something to drink with you when you sit to nurse your baby.

Can I eat fish? Yes fish is a good source of protein and healthy Omega 3 fatty acids. But choose the fish wisely – try to avoid fish that may contain high levels of mercury as this will pass in breast milk. Choose fish such as shrimp, catfish, salmon or canned tuna. These are safest. Try to avoid fish such as swordfish, tile fish, shark or king mackerel.

Are there foods that I should just avoid? If you suspect that something you have eaten may be causing a reaction in your baby pay attention to what you have been eating. Some common things that may cause an allergic reaction can include:

Peanuts

Tree nuts

Wheat

Soy

Cow’s milk

Eggs.

Last thoughts but just as important include being sure to take your prenatal vitamin daily. No one eats a perfect diet every day, but taking a vitamin helps us on the days that we don’t. Enjoy your lunch!