There are also, of course, lots of things you’re not supposed to have while breastfeeding. The least dangerous are parsley and mint, which will just make you stop producing milk, and the most dangerous are alcohol and many medications, which can damage your baby’s body. You should also avoid caffeine, which includes coffee, soda, and chocolate, and black teas, since your baby’s body cannot break it down yet.__
Empty calories are calories which contain little or no significant nutrients.
Many people eat too much food when they do eat. Eating smaller amounts of food at one time can help you stick to a reasonable calorie count. To get yourself eating better portions of food, try using a side or salad plate to eat your meal. Come back for seconds only if you are still hungry after 15 minutes.__
Waiting for your food to begin to digest can help you to realize when you’re really full. This is great for preventing over-eating and even more post-baby weight gain. Give your body 15 minutes after eating a small meal and then go back for (a smaller portion of) seconds if you’re still hungry or top it off with healthy snacks, like broccoli.__
As your baby weans, you’ll be burning fewer calories. This means that your body will probably try to tell you that it is less hungry. This is a good thing! You should listen to your body and ease up on your calorie intake. It is also an indication that you’re ready to start dieting and exercising properly, since you won’t have to worry as much about your little one any more.__
The one thing that biology says you will need is more calcium.
It’s a fact that the type of fat that you get in your diet also ends up in your breast milk.
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.__
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.__
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:__
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:__
If you’re having trouble finding time for exercise, find a way to work your baby into your routine. Playtime can become workout time! There are specially-designed workout routines that incorporate your baby, but you can also use less structured means as well.__
If your body is having a hard time recovering from giving birth or if you had to have a C-section, you might want to start with gentle exercises until your muscles build up strength again.__
If you’re really low on time for exercise, make sure you’re using the most efficient, high impact exercises that you can. These will have a greater effect with a shorter amount of time invested in doing the, making them easier to fit into those three 10 minute sessions a day.__