How to Eat Healthy While Breastfeeding

When you are pregnant, it is easy to remember that you are "eating for two." What some mothers may overlook, however, is that as long as you are breastfeeding what you eat still directly impacts your child. Also, your diet can affect how their immune system develops and even what kinds of foods your child prefers as he grows older. As long as you are breastfeeding you are still feeding two people and you will need to eat foods that keep you healthy and full of energy. In this article, we will discuss how to eat well while breastfeeding.

Difficulty: Easy

Instructions

Things You'll Need:

• An exercise plan

How to Eat in a Healthy Manner While Breastfeeding

1. Eat lots of whole grains and cereals. Most doctors recommend these types of foods during pregnancy and you can continue your prenatal diet (minus the sweets if you are trying not to gain any more weight) while you are breastfeeding.

2. 

   Focus on fresh fruits and vegetables. A healthy diet for you means that your baby will also be well nourished. However, steer clear of broccoli and cabbage since they have been known to cause colic.

3. Make sure you are getting plenty of calcium, protein and iron. It is important for your health that you get enough vitamins and minerals. Your breast milk will sustain your baby, but if you do not maintain a balanced diet while breastfeeding then you will feel weak and lethargic.

4. Start a light exercise program. Since you will still be eating a fair amount, the pounds may not fall off the way you want them to. Daily exercise in conjunction with your healthy diet will help you get back to the weight that you want to be. However, you must continue to eat normally so that you will continue lactating.

5. Stay hydrated. Drink at least eight eight-ounce glasses of water each day, and more if you feel thirsty beyond this.

6. 
   These large fish are at the top of the food chain and their meat tends to contain a lot of mercury which can be bad for your baby

   Avoid most types of fish. Fish near the top of the food chain tend to contain high levels of mercury. Do not eat more than six ounces of albacore tuna, and avoid shark, swordfish, king mackerel and tile fish entirely.

7. Limit alcohol consumption. Alcohol does make its way into breast milk so most experts recommend avoiding alcoholic beverages while breastfeeding. If you do decide to indulge, wait at least two hours before breastfeeding and drink a lot of water.

Tips & Warnings

• Do not try to lose more than one or two pounds a week while you are breastfeeding since dramatic weight loss can cause you to cease lactating.

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