Breastfeeding is a very special phase of life after pregnancy not just for you but for your baby as well. What you do and what you eat are important for your baby's wellbeing and development. Therefore, there are several dos and donts that you need to follow regarding a breastfeeding diet. Let me give you a brief insight into the same. However, you must make sure that you consult your lactation consultant or health care professional before making any significant changes in your diet or lifestyle because you can't take chances with your health during this period.



Dos

*You should focus on vitamin intake, which can be achieved only through a well balanced diet. Include fruits and vegetables in your diet - they are the best source for all kinds of necessary vitamins. Every day, make it a habit to eat five portions of fruits and vegetables.

*For vitamin C and A, you can include broccoli in your breastfeeding diet.

*If it is winter, a sun bath is a fantastic idea, as it is a great source of vitamin D. However, if it is summer, you obviously cannot go in for a sun bath, so you will have to consider taking Vitamin D through your diet. You can do this effectively by adding ample quantities of oily fish, margarine and dairy products in your diet.

*Minerals are also important during the breastfeeding days. It is important for the mother to get her RDA of minerals such as Selenium, Zinc and Calcium.

*For calcium, you can have milk and related dairy products. Other good sources for calcium may include tahini, spinach, almonds, white bread, tofu, dried figs, calcium enriched soya milk, and sardines.

*In order to fulfill the needs of zinc in your breastfeeding diet, you can rely on certain products such as fish like mackerel and prawns, hard cheese, lentils, whole meal bread, cashew nuts, baked potatoes, sardines, and red meat.

Donts

*No alcohol at all. Alcohol intake at this stage may result in the passage of alcohol to your milk. The quantity of alcohol will obviously be very low in milk, but it is extremely harmful for your little one. Your baby needs milk, not alcohol.

*If you can stop taking tea and coffee, it is better. However, if you do want to take it, you are recommended not to take it more than a cup or two a day. Just like alcohol, caffeine can also be passed on to your milk if taken in high quantities. Caffeine is also not considered good for the health of your baby.

*Taking sweeteners like saccharin is very common when the mother is on a breastfeeding diet. However, it is important for you to understand that it can have some harmful long term side effects. Therefore, as a precautionary step, you had better sucralose (Splenda) - it is a safer substitute as calorie-free sugar.

*In order to minimize the exposure to mercury, you are also recommended to restrict the consumption of fish to 340g a week.

*Processed foods should also be avoided, especially those that contain a long list of additives.

*The consumption of peanuts is also not recommended, as it can leave traces of allergens in the breast milk.

Overall, as we can see there is no special breastfeeding diet. All you need to do is to focus on having a well-balanced diet. However, if you have some doubts and queries regarding your diet in the breastfeeding days, you are recommended to consult your doctor.