I will be the first to admit that I had hoped that I would be one of those lucky ladies that just dropped weight immediately thanks to breastfeeding. The weight is slowly sloughing off but I don't think I can chalk that up to my boobies. I have not been my "cleanest" self when it comes to diet the past year. With pregnancy cravings, nausea, heartburn, etc I honestly just ate what I could keep down! I feel like I am ready to get back in the game. What better motivation is there than wanting my little one to get the best nutrients possible.
I am giving up dairy for a spell to see if that helps Em's gassiness/discomfort. The poor girl inherited her mama's digestive system. I came to the realization this week that I feel just as crappy as I assume she feels. My digestive system is all out of whack. I don't drink enough water. I haven't been reading labels or cooking healthy meals. I want to feel good for my daughter and I hope that it trickles down to her poor little tum tum too!
I have done some research on the best "clean" foods for breastfeeding. I have also found some interesting things that you might want to avoid as they can lead to misery for baby(and for you at 3am) or effect your milk supply! If you want the honest truth you can probably eat whatever you like while you are breastfeeding. I wasn't looking for foods labeled "poison" or "miracle food". I just wanted to see if there were healthy foods that I could start to incorporate into my diet. Let's take a look at my findings....
The list for best (breast ha) foods...
- Water. This one is a no brainer but I think it's easily taken for granted. I got up to grab a glass of water right after I started typing (realized I haven't had ANY water this morning sigh). It's an old wives tale that the more fluids you drink the more milk you produce. But your body is working overtime here and you need to stay hydrated. Dehydration can certainly negatively impact your supply. You don't need to drink gallons a day. Just aim for the suggested 8 glasses (or 64oz). Green tea and juice count too!
- Fish. Yes! FISH! You avoided it like the plague while pregnant and now you can eat your fill. Well...by fill it is suggested no more than 12oz of low mercury fish a week. But hey...that is better than nothing! The fish that is most regarded as the healthiest fishy in the sea is salmon. Salmon is full of essential fatty acids that aid in the development of baby's central nervous system. These same fatty acids are also good for mama's health and mood. Helps baby's brain and battles post partum depression? I'll have the fish please.
- Calcium rich foods. There are many sources of calcium that you can choose from. Low fat dairy is the obvious choice. Low fat cottage cheese, greek yogurt, low fat milk and sliced cheeses are great sources of calcium, vitamin D and protein. These snacks will help keep you full and give your little kiddo strong bones! If, like me, you are avoiding dairy you can munch on dairy alternatives like almond or soymilk. Fortified orange juice, cereals, and leafy greens like spinach (also rich in Zinc which is important for BFing mamas as well) and chard are great non dairy sources as well.
- Protein. Bring me your tired, your weak, your weary. Assuming you are in the throws of new mama exhaustion like I am, you are probably searching for an energy boost to get ya through the day. Protein does just that! Think of protein as the building blocks of the bod. I didn't know this but protein is a big factor in hormone regulation/milk production. Look for lean sources of protein. Lean chicken, turkey, fish, beans, legumes, lean beef (also rich in iron) and low fat dairy/dairy substitutes.
- Veggies. I love veggies. Spinach and other leafy greens top the list. They provide a plethora of nutrients (iron, protein, vitamins A and C, fiber, antioxidants). The most important thing about veggies is variety! Whip up a salad with all the fixings! Don't just stick to green veggies...explore orange, red, and yellow veggies as well! The sky is the limit!
- Fruit. Ah...nature's candy. It is also important to eat a variety of fruits! Think colors of the rainbow. Apples, oranges, melons, berries and pretty much any other fruit you can think of are filled with fiber, vitamins and antioxidants.
- Whole grains. Oatmeal is said to actually help increase and stabilize your milk supply! Eat up girlfriends. I love adding a big blob of peanut butter (protein!!!!) to my oatmeal each morning. Whole grain breads, brown rice, quinoa, and whole grain pasta are also great sources of good carbs. The carbs will provide you with some much needed energy and the high fiber in these foods will help keeping everything moving as it should. Fiber also helps keep ya nice and full!
Those are just a few things that are especially healthy for breastfeeding mamas. If you look at the list though, there is nothing new on there. It's pretty much the same feel good power foods that are suggested to help ya feel your best!
Foods to avoid. I don't actually think you really need to avoid any foods if you are feeling good and baby is healthy and happy. I am not suggesting you go on a wine binger or anything but moderation is the key!
- Be careful with gas producing foods like broccoli, garlic, onions, beans, cabbage, cauliflower, and cucumbers. These are all healthy foods but they might just give baby (and YOU) uncomfortable gas.
- Dairy. Some people avoid dairy especially if they have a baby with a sensitive tummy. Don't give it up without a reason though. It's usually fine for mamas who are breastfeeding.
- Booze. Moderation is the key mamas. Have a glass or two of wine. Just make sure you pump and dump or wait at least an hour per drink before you feed your little one.
- Acidic/Spicy foods. Again...just keep an eye on how these foods make your baby feel. If you notice your kiddo is a ball of gas after you drink a few glasses of OJ or a spicy burrito, you might have to cut them out for a bit.
- Caffeine/Chocolate. Seriously? BOOOOOO! Both of these can make your LO irritable and restless. They can also lead to colic like symptoms. Nobody wants that. Usually in moderation both of these are fine.
- Pesticides ( I thought this one was funny). Yes. You should avoid pesticides. Wash your fruits and veggies!