How to eat during breastfeeding
- When breastfeeding you do not need to overeat to compensate for milk you are supplying to your baby. You just need a little bit extra food – like a slice of bread with tablespoon of peanut butter or extra glass of milk or maas when comparing to the needs of women not breastfeeding.
- Make sure you drink lots of healthy fluids such as clean and safe water, rooibos tea, unsweetened juices and homemade soups. Avoid drinking too much caffeinated drinks such as coffee, tea or energy drinks. Caffeine can be absorbed in breast milk. 2-3 cups of coffee or tea per day is recommended. Avoid drinking sweetened fizzy drinks.
- Natural breast milk production enhancers such as ginger have been claimed by nursing moms to help in producing more milk.
- Eat a balanced diet. This means eating a variety of foods for the baby to adapt to various food tastes. Eat mostly natural items – like rice, potatoes, fruits and vegetables, lean protein and healthy fats.
- Eat mostly healthy kinds of fats e.g. in avocado, nuts, peanut butter, fish. Remember the kind of fat in your diet will influence kind of fat in your breast milk.
- If possible avoid drinking fluids with preservatives and colourants.
- Remember alcohol is transmitted to your baby’s milk. It is better not to drink when breastfeeding.
- You may take 1 tablespoon of cod liver oil per day for essential fatty acids supplementation.