Diet to support breastfeeding

[NicNac]

Hi, I'm after some recommended diets (not the lose weight kind) that support breast feeding.
I'm feeding DS who is currently just over five months and I feel I could significantly improve my diet to provide more nutritional support to both of us. I've been a bit naughty, often reaching reaching for the quick fix, high kilojoule options (meet my good friend chocolate!), but I know I need to do better than that.
Any recommendations for diets/websites that have specific diets for those breastfeeding?

[Ladylove]

Hello! look for high energy yet filling foods, such as including lots of protein, healthy fats found in nuts, tuna, salmon, avocado etc, whole grains in your bread, cereal etc, and full fat dairy all the way.

[~Kim~]

When DD2 was that age I was following the Healthy Mummy program. It is primarily for weight loss (I had 30kgs to lose) but they also show you what to do for maintenance. I know many (including me lol) are going to promote just healthy, whole foods but at that time with 3 littlies I needed something to 'follow'.

Now though I try and eat as fresh and as basic as possible without denying my love of cooking/eating. If I'm feeling a bit funky I record what I eat for a few days via calorie king or my fitness pal and try and gauge my macro or larger nutrient content to make sure I'm getting enough of what I need. I also try to eat lots of good oils (nuts/avo/oily fish) and plenty of protein.

I also use a magazine a lot called the Australian Healthy Food Guide. Great recipes that are reasonably quick, easy and cheap.

[meow]

Google "weston a price diet for pregnant and nursing mothers". It's fantastic.

[onthefly]

Hi,
Any healthy, well-balanced diet will do you just fine. Lactation is a pretty nifty system and even malnourished mothers are able to sustain their babies with breast milk - though they'd no doubt be better off with more and better food. If you're on a restricted diet, or lacking in certain minerals, etc, then you may want to talk to your health carer about supplements.
I would be very wary of taking breastfeeding advice from Weston A Price.

[meow]

Some people in the WAPF are kooky and tainted by the american culture and do give bad breastfeeding advice but the actual foundation has great information and follows the practices of traditional cultures (which generally all practice full term breastfeeding and tandem feeding when those ages cross over). The diet serves to provide the mother with all she needs to remain healthy herself while her body is giving over nutrients to her baby and you receive much better nutritional support from food than supplements.

[Barb Glare]

I second what MadB says. You don’t need to do anything special for breastfeeding. (and don’t let anyone tell you any different) Just a normal healthy diet is fine. You can breastfeed just fine on chocolate - many of us are living proof. It won’t affect your milk supply, but you will feel less than tip top!

[meow]

How about the fact that most women and their babies are vitamin D deficient? We DO need a healthy diet, all of us do, breastfeeding or not. I think the OP was just asking for advice on what a "normal healthy diet" is as we don't know anymore. I used to think I was healthy and everyone around me supported me in that belief as I WAS eating healthy according to regular standards. But changes to our diet have recovered my son from chronic illness/autism which was clearly triggered by our nutritionally deficient diet in the first place. Supporting women to understand how they can eat well to protect their own and their children's health is something I now feel very strongly about.

P.S. I also eat chocolate... but only honey sweetened, dark chocolate

[Barb Glare]

I totally agree that we all need to eat as well as possible - for ourselves as well as our babies. But often I encounter women who feel that because their diet is not “perfect” there’s no point in breastfeeding at all. That if they can’t heat the qualntity or quality of food they may as well just put their baby on formula. Our primary source of vitamin D is from the sun, not from food - so it’s important to get some sunlight, or yes, take supplements, but that is not specific to breastfeeding.

[AnyDream]

How about the fact that most women and their babies are vitamin D deficient?

Vitamin D deficiency in this country has less to do with diet and more to do with indoor lifestyles & use of sunscreens etc.

That being said, I do think there is a gap between what is commonly regarded as a "healthy diet" and a diet that optimizes nutrition for health & healing.

To answer the OPs question, you dont need to do anything special for breast feeding, but if you want to give yourself a boost, try to learn some of the principles behind making healthier choices. This means things like including fresh veggies (and to a lesser extent fruit) whenever you can, especially those that are brightly coloured; choosing healthier cold pressed oils & avoiding nasty processed fats; including small portions of good quality protein, including gut friendly dairy like yoghurt (and by all means add in some pro and probiotics); and choosing whole grain and low GI carbs. I found when I was breast feeding that it was easier to make choices when I realized that every mouthful counts, that every I eat its an opportunity to give my body something really good.

And convenience matters a lot too. A little bit of prep goes a long way. For eg, if you have some munchy salad veggies already washed in a container in the fridge it's much easier to pull the container out when you are making lunches & snacks & add that in. Winter is great for cooking up soups & stews with good things like veggies, meat bones, barley, beans & lentils, then you've got something hot & yum & full of nutrients ready in the fridge when you want something quick.

PS Identify the chocolate danger times & try to have a meal or snack about half an hour before the crave hits. If you get any opportunities for extra sleep (ha ha, I know) take them, because often chocolate is about lack of sleep, not lack of food .

[jellybean88]

I should think a healthy diet should be fine with lots of fruit, veggies, seeds, nuts and meat
As for vitD its easy enough to get if you get you and bub out for a walk everyday which is also good for you physically and mentally