What foods are good to eat when breastfeeding?

Which foods increase breast milk?

Foods that help increase your breast milk supply:

Oatmeal. Oatmeal by itself is not the most flavorful food out there, but you can always spice it up by adding different fruits or blend in some cinnamon or honey.

Spinach.

Garlic.

Brewer’s Yeast.

Fenugreek.

Apricots.

The average adult needs about 8, 8 ounce glasses of water per day. 64 ounces. During pregnancy and breastfeeding this average intake obviously increases. During breastfeeding we should drink an extra quart, or 32 ounces, per day.

Oatmeal is a good source of iron. It is known that maternal anemia/low iron levels can result in a decreased milk supply, so it makes sense that eating something high in iron might increase milk supply in some women. Oat bran, which is in oatmeal, is also known to help lower cholesterol.

From now until Baby is 6 months old, she will likely grow an inch a month and gain 5-7 ounces a week. If feeding is going well, your baby will be steadily gaining weight. Baby Should Eat: Breast milk or formula.

Breastmilk can be thin and watery looking, and may have a blue or yellow tint to it. It can even take on a hint of green, orange or other color if mother has been eating lots of green foods, or other colored foods, especially those with dye, such as green gatoraide.

There’s a strong connection between breastfeeding and weight loss, says Diro. When you’re pregnant, biology kicks in and helps you build up a reserve of weight that’s beneficial to both you and your baby. After you’ve given birth, it then helps you lose it by breastfeeding, which can burn 300-500 calories a day.

Plain and simple, breastfeeding burns calories! “Our bodies burn almost 20 calories to make just an ounce of breast milk. If your baby eats 19-30 ounces a day, that’s anywhere between 380-600 calories burned,” says Joy Kosak, co-founder of Simple Wishes, a hands free pumping bra.

These healthy eating tips will help you lose weight safely.

DO NOT skip meals.

Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).

Eat breakfast.

Slow down.

Choose nonfat or low-fat dairy products.

Yes, breastfeeding moms can eat fish, but you do need to be cautious about what kind it is and how much of it you have. Fish has all kinds of benefits for breastfeeding moms and babies. Instead, choose low-mercury fish, such as salmon, pollock, catfish, shrimp and canned light tuna.

Foods to avoid while breastfeeding

chocolate.

spices (cinnamon, garlic, curry, chili pepper)

citrus fruits and their juices, like oranges, lemons, limes, and grapefruit.

strawberries.

kiwifruit.

pineapple.

the “gassy” veggies (onion, cabbage, garlic, cauliflower, broccoli, cucumbers, and peppers)

fruits with a laxative effect, such as cherries and prunes.

Low-Fat Dairy Products. Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding.

Lean Beef. Boost your energy as a new mom with iron-rich foods like lean beef.

Legumes.

Blueberries.

Brown Rice.

Oranges.

Foods that help increase your breast milk supply:

Oatmeal. Oatmeal by itself is not the most flavorful food out there, but you can always spice it up by adding different fruits or blend in some cinnamon or honey.

Spinach.

Garlic.

Brewer’s Yeast.

Fenugreek.

Apricots.

What should I eat when I’m breastfeeding?

Starchy foods, such as bread, potato, pasta and rice.

Some dairy produce, such as a yoghurt or a glass of milk .

Some protein, such as lean meat, fish, eggs, or pulses.

Plenty of fruit and vegetables (NICE 2010: 9, NHS 2016a).

OK, now on to things that can help increase your milk supply:

Make sure that baby is nursing efficiently.

Nurse frequently, and for as long as your baby is actively nursing.

Take a nursing vacation.

Offer both sides at each feeding.

Switch nurse.

Avoid pacifiers and bottles when possible.

Give baby only breastmilk.

On average, a breastfeeding mom needs an extra 300-500 calories per day than was needed to maintain her pre-pregnancy weight to keep a sturdy milk supply. A healthy, well-nourished breastfeeding mom can safely lose up to 1 pound per week. (Lauwers, Counseling the Nursing Mom)

Studies have shown that most healthy breastfeeding women maintain an abundant milk supply while taking in 1800-2200 (or more) calories per day. Consuming less than 1500-1800 calories per day (most women should stay at the high end of this range) may put your milk supply at risk, as may a sudden drop in caloric intake.

The most likely culprit for your baby is dairy products in your diet — milk, cheese, yogurt, pudding, ice cream, or any food that has milk, milk products, casein, whey, or sodium caseinate in it. Other foods, too — like wheat, corn, fish, eggs, or peanuts — can cause problems.

During the four hours after a breastfeeding mother consumes an alcoholic beverage such as 4 ounces of wine, one mixed drink, or one can of beer – babies who nurse consume about 20 percent less milk. Some experts recommend breastfeeding moms avoid drinking alcohol until their baby is 3 months old.

And just about every kind of fruit can make you toot, particularly apricots, prunes, peaches, pears, plums, and the citrus family. Green veggies can also leave you gassy: Watch out for Brussels sprouts, broccoli, cabbage, artichokes, and asparagus. And you can throw cauliflower, onions, and garlic into the mix, too.

There’s no single answer to how many calories a nursing mom needs. But in general, most women who are breastfeeding need about 500 calories more than moms who aren’t – that’s a total of 2,000 to 2,500 calories per day. Instead of counting calories, follow your hunger as a guide to how much you need to eat.