Breastfeeding 101

Breastfeeding a newborn baby can be stressful to begin with. New mothers can be unsure of what their newborns can consume and how much. The key to successfully breastfeeding is to make sure that you are eating a well balanced diet so that you can keep up your strength and stamina to continue. One major beverage to stay away from during this process is alcohol. Alcohol contaminates your breast milk and takes up to four hours to get out of your system, causing your baby to consume about 20 percent less milk. Mothers who are nursing should expect to breastfeed approximately eight to twelve times per day. This can put a strain on the body because it is constantly working to produce more milk, so keeping a well balanced diet and staying healthy will make this process much easier.


Foods to Avoid

Hi-Mercury Fish

Why
Can affect the baby’s brain
Alternatives
Salmon, catfish, or shrimp
Frequency
Two portions of fish in your diet a week

Citrus Fruits

Why
Can cause gastrointestinal refluxes, fussiness, and diaper rash
Alternatives
Mangoes or strawberries
Frequency
Try cutting intake to one glass of any citrus juice during breakfast.

Tea/Coffee

Why
Makes your baby fussy and interrupts sleep
Alternatives
Herbal teas: Chamomile or fennel
Frequency
Not more that 2-3 cups a day

Peppermint

Why
Certain compounds in peppermint dry up the milk supply and reduce it.
Alternatives
Coriander or curry leaves
Frequency
Reduce the quantity of peppermint tea to 1 cup a day and minimize the uses of leaves while cooking.


Lactation-Protein Smoothie

Strawberry Banana

Blend
1 cup of milk
1 cup of strawberries
1 banana
1 tablespoon of chia seeds
Handful of spinach
1 tablespoon of almond butter
Ice


Written By: Hillary D. Griffin

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