You must have read that size and shape of breast doesn't
matter when it comes to breastfeeding. That part is
true. The mother's breast is designed for breastfeeding
her newborn irrespective of its configuration. But
the supply is an issue, at least with some mothers.
And they feel a change in diet may help. The truth
is, according to experts, you don't have to be on
any special diet; it's a simple case of a healthier
you, a better you.
Your health, your energy
level, your state of mind all affect your ability
to give milk and therefore the milk supply!
Good Nutrition Helps
•
A well-balanced, healthy diet is all
it takes to maintain a healthy milk supply.
You should continue to eat 'for two' the way you did
during pregnancy, not in terms of quantity but quality.
The first couple of months can be hectic and stressful
to the point where your own needs will take a backseat.
The food pyramid you studied in your school days will
come in handy now. It's a helpful way to plan a healthy
daily menu. The pyramid is based on the six food groups
which are described to serve as a recap!
•
Complex carbohydrates form
the largest portion of your diet, therefore the base
of the pyramid. You will need about 6-11 servings
of rice, pasta, cereal, wholemeal bread etc. everyday.
•
Vegetables follow the first
group. About 3-4 servings of it takes care of this
category.
•
Fruits come next and 2-4
servings of it is helpful.
•
Dairy group i.e. milk, yogurt
and cheese, about 2 - 3 servings everyday is beneficial.
•
Meat group which consists
of meat, poultry, fish, eggs, dry beans in 2-3 servings
daily help.
•
Fats, oils and sweets form
the top of the pyramid (the smallest category). When
you wish to snack try snacking on fresh fruits, vegetable
sticks, low fat yogurt, salads with low fat dressings
etc instead. Skimp on 'unhealthy' snacks which are
laden with the less healthy types of fats, sugar,
salt but an occasional treat is okay.
Continue with your Supplements
Along with a healthy varied diet from the lower five
groups of the pyramid, you will need vitamins and
minerals such as folic acid and iron which are easier
to obtain from supplements. Doctors will usually advise
you to continue with your prenatal vitamins while
breastfeeding. Supplements do not provide the necessary
carbohydrates, fats, proteins, fiber etc that food
does. Be careful to eat wisely and use supplements
as it is intended for: to supplement your food and
not become a replacement for a well-balanced diet.
How much you Drink Counts
Liquids become especially important during the nursing
phase. You will probably feel thirstier while breastfeeding;
do not ignore the signal to drink more. In fact don't
wait to drink till you feel thirsty. A thirsty person
is likely to be mildly dehydrated. All adults are
advised to drink at least 6-8 glasses of fluids; in
the case of lactating mothers fluid becomes all the
more important and water is the best form followed
by low-fat milk and juices.
Key Fact
It is wise to remember that neither the milk quality
nor your baby will usually suffer from poor eating
habits but your own health might. Your baby will get
all its nutrients from your body never mind if you
are eating well or not. It becomes important to realize
that when breastfeeding, taking care of your baby’s
needs depend a lot on taking care of yourself as well.
Add - ons
• Place warm compress on your breasts or have
warm showers to boost milk supply.
• Try drinking fenugreek seeds soaked in warm
water or try the capsule form.
• Feed your baby more often.
• Express leftover milk after a feed.
• And take plenty of rest. The more rested you
are the more comfortable you will feel with breastfeeding.
