So, you are thinking about breastfeeding - Congratulations!
Breastfeeding is a privilege, but not one that comes without trials, tribulations and no end of well-meaning advice from friends, family and popular media. It can be difficult to tease out what is fact and what is fiction, particularly when your brain is muddled from lack of sleep. Let me break-down a few of the most discussed topics for you.
Calories – Breastfeeding consumes around 475 additional calories (2000 kilojoules)/day, even more than pregnancy does. It is easy to rely on high calorie snack foods at a time when you are low on sleep and energy. To avoid this plan to start your day with a large breakfast and prioritise feeding yourself while baby sleeps, basing meals around fruit, vegetables, wholegrain carbohydrates and protein.
Iodine – In New Zealand it is difficult to obtain enough Iodine from diet alone due to low levels in our soil. Iodine is important for normal growth and brain development. Continue to take a 0.15mg Iodine only supplement for the duration of breastfeeding. These are available on script from your LMC, dietitian or GP.
Fluid – Fluid requirements increase in breastfeeding. Basically, all that fluid flowing out of you needs to be replaced. Drinking to thirst is generally enough and having a glass of something each time you sit down to feed is a good rule of thumb.
Caffeine – Caffeine is excreted in breastmilk, although in low levels. Your usual cup or two of coffee or few cups of tea a day will not impact your infant. Excessive intake could lead to an unsettled, irritable baby.
Alcohol – Alcohol passes into breastmilk at similar concentrations to blood alcohol levels. It is best to avoid alcohol consumption if you are intending to breastfeed in the next hour and limit consumption to 1-2 standard drinks. Check out this app for calculating when it is safe to feed: http://www.feedsafe.net/
Excluding foods – Removing a food group, particularly dairy from your diet is often suggested as a solution to an unsettled, irritable baby. Mums are often advised to avoid some vegetables such as cauliflower and broccoli – ‘they will give baby a sore tummy’. Please act with caution here. A Mother willing to try anything in the hope baby will sleep can be particularly vulnerable to well-meaning but ill-advised opinions. Vegetarians/vegans or anybody restricting food groups from their diet should contact a dietitian to ensure the nutritional adequacy.
Please remember, while breastfeeding is the gold standard for infant nutrition, it is not for everyone and in a few cases not possible. If breastfeeding is not working for you or your infant at any time, infant formula is a completely acceptable alternative. Fed is ALWAYS best. 😊
https://www.healthed.govt.nz/resource/eating-healthy-breastfeeding-womenng%C4%81-kai-totika-m%C4%81-te-%C5%ABkaip%C5%8D
https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html#:~:text=Generally%2C%20women%20do%20not%20need,to%20restrict%20caffeine%20while%20breastfeeding.