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When you’re breastfeeding it’s a lot easier to become dehydrated. To keep from feeling sluggish, sip water constantly throughout the day.
Some caffeine is OK (stick to one or two cups of coffee or tea a day), but since it does work its way into breast milk, excessive amounts might irritate your little one—or keep her from falling asleep.
Salmon is loaded with DHA, a fat that is crucial to the development of a baby’s nervous system. Aim to eat this low-in-mercury fish once a week.
Most fish contain some mercury, but steer clear of those with the highest concentrations, like swordfish, tilefish and king mackerel.
Dark, leafy greens like spinach, kale and Swiss chard are packed with vitamin A, contain heart-healthy antioxidants and are a great nondairy source of calcium.
Some moms notice than when they eat “gassy” foods like broccoli, cauliflower and Brussels sprouts, their babies are irritable and uncomfortable.
And cheese, yogurt and other dairy products, which are tremendous sources of B vitamins and, most important, calcium. (But if you notice your kiddo is getting gassy or irritable after breastfeeding, you might want to lay off the ice cream. She might have a dairy sensitivity.)
A couple of drinks a week is OK (we’re talking no more than two in one sitting), but only after you’ve finished nursing for the day.
Lean beef provides protein and iron, a deficiency of which depletes your energy and makes it harder to keep up with a newborn.
And other citrus fruits, which contain compounds that might irritate a baby’s still-maturing GI tract.
Not only are blueberries delicious, but these little guys are packed with vitamins and minerals, and provide a healthy amount of carbs to help keep your energy up.
Eating garlicky foods can actually make your breast milk take on a subtle yet detectable garlic flavor. Babies, bless their little hearts, don’t appreciate that yet.
Exposing your baby to small amounts of common allergens (like nuts) could actually decrease their chance of becoming allergic. On top of that, walnuts boast neuroprotective compounds, rare antioxidants and heart-healthy properties.
This won’t hurt the baby, but compounds in peppermint (especially if you eat a lot of it) may reduce your milk supply. In fact, the herb is sometimes used by moms who are ready to stop breastfeeding.
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