You might find wildly different advice on what breastfeeding moms should and shouldn’t eat, and this is largely because cultural differences play a huge part. The most important thing is that you eat a nutrient-rich, varied diet. Scientifically, this is all you and your baby need.  For example, American moms are told never to eat garlic because it will make your baby refuse to drink, while moms in India are encouraged to eat garlic because it gets baby used to adult flavors and contains lots of great nutrients. Certainly, if one particular type of food seems to make your baby turn away from the breast for too long or gives the stomach problems, stop eating that food. But don’t let your mom-friends scare you away from half the food at the grocery store. Babies will often get used to strong or unusual tastes over time, so don’t worry if they refuse for a day or so. The one thing that biology says you will need is more calcium. You’re making milk, after all. If you don’t get enough calcium for you and your baby, then your body will start breaking down any calcium it can find. This means calcium-low moms end up with depleted, weaker bones, which is not what you want. Take a supplement and try to fit more calcium-rich foods into your diet.  The healthiest sources of calcium actually aren’t milk or dairy products, which are high in unhealthy fats. Instead, good sources of calcium for nursing moms include white beans, kale, and bok choy. 1000-1300 mg of calcium a day is recommended for breastfeeding moms. It’s a fact that the type of fat that you get in your diet also ends up in your breast milk. While it’s not the biggest concern, it certainly won’t hurt to make sure baby gets the healthiest fats and cholesterol possible. This means that you’ll want to eat foods rich in healthy fats, like sardines, avocado, olive oil, and soy. Bad sources of fats include butter, cheese, pork, and most of the usual “junk foods” (chips, cookies, etc.). Getting enough water is important no matter what, but do keep in mind that you’re making several ounces of extra fluid every day now! That means you’re probably going to need more water than you’re already taking in. Make sure you get enough to help keep your milk flowing and keep your body healthy as well.  It is recommended that breastfeeding moms get 16 cups of fluid a day, though your body may need more or need less.   Now, how much is “enough” really depends on your body. There’s no good number to point to. Your best bet is to drink until your urine is pale, as this is usually an indicator of healthy fluid intake. You can technically get water by drinking juices, milk, soda, and other fluids, but those are high in empty calories like sugar (defeating the purpose of your goal to lose weight). If you have dietary restrictions (vegan/vegetarian, celiac disease, etc.), the you’ll need to supplement your diet to make sure that you and your baby get the right amount of nutrients. The big concern for vegans (and to a lesser extend, vegetarians) is getting enough B12, calcium, and zinc. Those with celiac disease will need to make sure to compensate for nutrients normally lacking in their diet.  Fortified breakfast cereals are actually your best bet for B12. Calcium is also easy to source from vegetables. Collard greens, turnips, and garlic are good sources. Talk to a dietician if you have other food restrictions, to determine what nutrients you might be low in and what safe alternatives are so that you can stay healthy. Maximizing the nutritional content of the food you do eat will allow you to keep your baby and body healthy while minimizing your own hunger and developing habits that will make shedding pounds later a breeze. To get the most bang out of your foods, try:  Kiwis (more Vitamin C than oranges!), bananas, and pomegranates Kale, broccoli, spinach, brussels sprouts, and shiitake mushrooms Wild-caught Alaskan salmon, sardines, anchovies, white-meat poultry, white beans, and soy. Quinoa, Barley, Oatmeal, and brown rice If you really want to take your diet and health seriously while you breastfeed, it would be a good idea to talk to a professional, who can tailor their advice to your own personal health profile and dietary needs. There are a couple of different professionals that can all give you great advice:  Lactation consultant Dietitian Doctor
استعدي لبعض النصائح المخيفة، واعلمي أن بعضها قائم فقط على الثقافة التي تنتمين إليها. تناولي أكبر قدر من الكالسيوم. انتبهي لأنواع الدهون التي تتناولينها. اشربي الكثير من الماء. حددي مصادر أخرى للعناصر الغذائية إذا كان ثمة قيود على نظامك الغذائي. تناولي الأطعمة الثرية بالعناصر الغذائية أكثر من غيرها. احصلي على مساعدة متخصصة لنظامك الغذائي أثناء الرضاعة.