Breastfeeding: Nutrition for Better Brains and Super Moms

Breastfeeding: Nutrition for Better Brains and Super Moms Breastfeeding can’t guarantee a super baby who walks at 4 months and differentiates colors, letters, and numbers by 6 months, but research does indicate that it is the best nutrition for your baby, helps fight infection, promotes brain development, and may even increase academic performance and IQ. And breastfeeding definitely makes you a super mom! The best nutrition for your baby:

• Breastfeeding provides the calories and nutrients that are just right for your baby. The composition of breast milk changes as your baby grows to meet her nutritional needs. Breastfed babies may need a vitamin D supplement, so ask your pediatrician.
• Breast milk passes antibodies to your baby. In addition to nutrients, breast milk also gives your baby protection against infection and disease.   Breastfeeding may also prevent or delay allergies.   Remember that any amount of breast milk that you are able to provide for your baby is beneficial.
• Breastfeeding promotes brain development. Breast milk contains special fats (DHA and cholesterol) and a high amount of the right type of sugar (lactose) to promote brain development.  Studies indicate that children who are breastfed get higher grades in school and have higher average IQs.

Healthy breastfeeding tips for moms:

• Meet extra calorie needs by eating nutritious food. Breastfeeding uses about 500 extra calories per day.  These calories should come from healthy choices, not empty sugar calories (like white bread or sweets).  If you don’t eat sufficient calories or if you exclude food groups from your diet, it can affect your milk supply. Your diet should include:
  • plenty of complex carbohydrates like whole grains, vegetables, fruit and legumes;
  • a variety of protein foods like lean cuts of meat, seafood (do not choose those high in mercury), beans and peas, eggs, and nuts and seeds;
  • healthy fats  like vegetable oils, nuts and seeds; and
  • calcium rich food foods like dairy, canned fish, green leafy vegetables, and some nuts (i.e., almonds).

• Add a lot of flavor. Different flavors from the food you eat pass through your breast milk to your baby.  Research indicates that babies enjoy these different flavors and may be more accepting of a variety of foods once they start solid foods.
• Be aware of foods to which your baby may be sensitive. If your baby has colic or GI problems while breastfeeding, she may be reacting to something you ate.  Some common culprits are dairy, citrus, cruciferous vegetables (like broccoli and cabbage), and chocolate. (There is lack of evidence, however, that excluding certain foods from your diet during breastfeeding will prevent allergies.) Check with your doctor about foods to omit from your diet.
• Avoid (or limit) alcohol and caffeine and drink plenty of fluid. Alcohol and caffeine can pass through your breast milk to your baby.  You may be able to have alcohol occasionally if you time it right, but remember that it takes 3-4 hours to pass through your system. Alcohol can affect your milk let down and babies may drink less milk after the mother consumes alcohol.  Caffeine can lead to dehydration and can be difficult for a baby to break down if a lot passes through the breast milk.  Always consume plenty of liquid (about 16 cups per day), especially if you drink caffeinated beverages (like coffee or tea).
• Be patient with weight loss. Remember that every woman’s body reacts differently when they are breastfeeding.  Eat small, frequent (and healthy) meals and snacks to prevent hunger.  Some women will lose weight quickly and others will lose weight more slowly.  Be patient with your body and realize it is providing the perfect nutrition for your baby.  Shoot for slow, steady weight loss (restricting your calories too much can affect milk production).
• Keep taking your vitamins. Most obstetricians recommend continuing prenatal vitamins during breastfeeding.  Taking vitamins does not take the place of a healthy diet-- it just helps cover any additional needs that fall short in your diet.
• Request healthy food. When friends and family ask what they can do to help, ask them to provide you with home cooked, healthy meals and snacks.  That way you can spend more time resting and less time cooking (and still eat healthy food). Suggest a fresh fruit or vegetable tray as a perfect gift for you and your breastfed baby.
• Get plenty of rest. Breastfeeding is tiring, especially at first when you are getting up throughout the night to feed your baby.  Try to take naps during the day and ask others to help with household tasks and other children so you can rest.
• Call for help if you need it. If you are having any problems with breastfeeding, call your doctor or the La Leche League for support and answers (check their website for a local number http://www.llli.org/).

  A delicious, nutrient-packed yogurt dip for fruit. This simple recipe has many important nutrients for a breastfeeding mother: Greek-style yogurt is high in protein and calcium (and generally lower in sugar than regular flavored yogurts); almond butter is high in protein, healthy fats, calcium and fiber; and flax seeds contain healthy fat and fiber. ½ cup vanilla flavored, Greek-style yogurt 3 Tablespoons almond butter 1 teaspoon flax seeds Stir all ingredients together until smooth. Serve with cut up fruit, like strawberries, apples, and bananas.