Your baby can only consume milk at this point. For breastfeeding mothers, stick to a healthy, well-balanced diet of carbohydrates, protein and fat to provide your baby with optimal nutrition.
Fats and oils
Use canola oil or olive oil for cooking and avoid high trans fats products like margarine, crackers and fast food meals, which promotes bad cholesterol and lowers good cholesterol. Also, be careful of saturated fats in foods such as whole milk, butter and lard.
Fruits and vegetables
Remember: Your diet will influence breast milk production, so consume clean and cooked products to avoid ingesting environmental chemicals. Peel fruits before consuming and avoid fruits and vegetables known to contain high levels of pesticides, like strawberries, celery, apples, cherries, and kalian; or consume organic products.
Fish, meat and poultry
Do not eat shark, swordfish, king mackerel and eat tuna sparingly, as these fishes are known to contain mercury. Instead, go for salmon, tilapia, Choose to eat lean meat, and trim off the fats as chemicals may be stored in fat layers.
Alcoholic and caffeinated beverages
It is recommended to abstain from alcoholic beverages if you are breastfeeding as alcohol can stay in the bloodstream for up to 2 – 3 hours. However, if you are going to indulge yourself, you can pump breast milk and store it in the refrigerator before drinking, so that you won’t risk intoxicating your baby.
Limit your caffeine intake to only 300 milligrams (mg) a day as caffeine can end up in breast milk. Since babies cannot break down caffeine yet, it may end up accumulating in his body. Caffeinated beverages include coffee, tea, soft drinks and chocolate.
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