breastfeeding dieting

What you should eat?

Breast milk is really a magic liquid! It can meet your baby's nutritional needs even if you're not eating well. But just because your baby won't be harmed by any dietary insufficiency on your part doesn't mean that you won't suffer.

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A well-balanced diet is important for your health while you're nursing. You need energy to meet the physical demands of caring for a new baby. So getting enough vitamins and nutrients is really important. You followed the healthy diet during pregnancy. Nursing is a continued motivation to follow the same diet. That’s why you should focus on eating whole grains and cereals, fresh fruits and vegetables, and foods that provide plenty of protein, calcium, and iron.
Eating well doesn't mean you need to eat more. Eating extra 500 calories a day is pretty enough. But it is important to say that your energy needs will depend on your current weight and a lot on your activity level — there's no one-size-fits-all recommendation. So you don't necessarily need a calorie boost,
When you breastfeed, your body is shedding excess fluid. Be sure to drink lots of fluids — the oxytocin released by your body while you breastfeed will make you thirsty and help remind you to drink. You should aim to drink at least eight 8-ounce glasses of water or liquid a day to stay hydrated. But try to limit caffeine. Another rule of thumb is to "drink to thirst" — that is, drink whenever you feel the need.
Some strong-flavored foods may cause your baby to be gassy or irritable. You'll be able to figure out whether your child is sensitive to something you eat or drink: She'll show her discomfort by being fussy after feedings, crying inconsolably, or sleeping very little. If your baby's allergic to something you've eaten you may see a reaction on her skin (rash or hives), in her breathing (wheezing or congestion), or in her stools (green or mucusy).

Try to avoid chocolate, spicy foods, and other irritants that get into breast milk and can bother your baby.
Although some moms swear that spicy dishes upset their babies, trial and error may be your best guide, because food-induced irritability differs markedly from one infant to the next. If you find you can eat some spicy and flavoured dishes without making your baby unhappy, then dig in. But remember that some common colic offenders include broccoli, cabbage, Brussels sprouts, and cows' milk.
And the last but not the least - many health professionals recommend continuing a prenatal supplement, which has extra iron, while nursing. Or, if a blood test reveals that your iron levels are low, your doctor may recommend that you take an iron supplement instead. If you do continue with a general vitamin supplement, remember that it can't make up for poor eating habits. Strive to eat a well-balanced, varied diet. And time to time check your iron levels.

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