Throughout the pregnancy process, much emphasis is placed on ensuring mom has good eating habits that protect her and the baby.

This recommendation is usually given because there is a false belief that the mother during pregnancy has "permission" to "eat for two", often abusing the portions or giving free rein to unhealthy and harmful eating habits.

It is common for the mother to gain between 11.5 to 16 kilograms during pregnancy, gaining up to 2 kg in the first trimester and about 1 kg every two weeks. Of course, this is not a written rule since every patient is different.

Therefore, the right thing to do is that once you find out about your pregnancy, you should monitor it with your gynecologist, who will follow up on your weight gain, as well as refer you to a nutritionist who can help you to follow a healthy diet.

Once your baby is born, it is expected (and even as part of continuing to build certain myths) that the mother is made to believe that for her milk to be nutritious, she must follow a strict and perfect diet, depriving her of certain foods or beverages, since otherwise, she may jeopardize the composition or taste of her milk, affecting her baby.

Balanced diet.

The key to nutrition during breastfeeding is the same that should accompany us throughout our lives: a balanced diet considering vegetables, fruits, cereals, legumes, and animal protein, the above in a balanced manner in what is known as "The Good Eating Plate".

There is no single condition for a nursing mother to accurately and precisely count the amount of certain food groups. A mother's diet has very little influence on the composition of the milk she produces, and this is because the composition of the milk is primarily determined more by the baby's needs than by what the mother eats. The quasi-magical chemical property of breast milk to adapt to the environment has already been mentioned on other occasions. An example could be if the baby has an illness, it changes its composition to help them overcome it.

In addition to the general advice on maintaining a balanced diet, we can add the following:

Moderate consumption of junk food (excess sugars, fats), alcohol and coffee. It is important that these foods are consumed in moderation.

Avoidance of cigarettes and drugs. They will never be recommended, not even in moderation, so if they are habits that you have, you should seriously consider taking advantage of this stage in your life to discard them definitively.
For the consumption of medications it will always be important that you consult with your doctor about the impact they may have on your breastfeeding, and in the event that these medications are excreted into breast milk, with risk to your child, the appropriate modification to another medication is needed.

In addition to consulting your doctor, here is a link that may help you have a quick guide to see what is and is not compatible with breastfeeding: https://www.e-lactancia.org/

AIncrease your intake of vitamin D and calcium.

Both are essential for maintaining healthy bones. In the case of calcium, your stores are likely to be depleted by breastfeeding, so it is important that you have additional support.

Foods to increase milk production

There are many myths surrounding certain foods for having properties that supposedly increase milk production.

Remembering what we have commented in other of our sections, the golden rule of breastfeeding makes it very clear that the increase in milk production is basically and exclusively due to the rise in demand; however, like many myths, some magical "production-increasing" foods have a logical basis as to why they are considered important. Let's take a look at some of the most commonly mentioned:

Water. Of course, during lactation you may feel thirsty, and it is important that you are well hydrated, but drinking water alone will not increase your production. If, for example, you introduce formula milk, interrupting your breastfeeding cycle, it will matter little if you drink more than 2 liters of water, since, not having the necessary stimulation, your breasts will produce little. Remember to drink 6 to 8 glasses of water daily.

Teas. Teas serve more to keep the mother hydrated than to increase production. You can drink them, just watch your caffeine intake.

Beer. No. No scientific study supports the idea that beer actually increases production, although this is the perception of many women. This practice could even harm your baby.

Foods to avoid.

As mentioned above, there are very few foods that should be excluded during breastfeeding. As a general recommendation, it is suggested to limit the consumption of certain fish such as swordfish, shark or marlin to no more than 2 servings as they may contain contaminants.

Coffee. Within reasonable limits, of course. Our recommendation is not to exceed 300 mg of caffeine, equivalent to 2 cups. Remember also that caffeine is present in other products such as tea, energy drinks, canned soft drinks and even in chocolates.

Peanuts. If you are not allergic, of course. In fact, there are some studies that support the idea that by consuming peanuts during the breastfeeding period, the child is less likely to develop a sensitivity to peanuts.

Alcohol. Within reasonable limits and on an occasional basis, you can consume it. Our recommendation would be to avoid consumption during the first six months of your baby's life and thereafter, occasionally have a small glass of wine or beer, avoiding stronger alcohol.
If you decide to do so, allow a grace period of at least two and a half hours after drinking. You can express breast milk before drinking the alcoholic beverage to safely meet your baby's need.

Chili, asparagus, and other "strong" flavored foods”. It is often said that the taste of milk varies according to the mother's diet, which is true; however, the taste of milk does not compromise its quality, so we recommend that you pay attention to your diet according to how your baby reacts to it and apply the scientific method. If you suspect that there is a food that baby does not like, try it several times to confirm that it is so, and suspend it if you feel it's necessary.

Let’s talk about Allergies.

When a baby has reflux discomfort, gas, bloating, constipation, rashes, etc., the mother's diet is most often blamed for an allergic reaction. Although this may be true, studies suggest that the proportion of babies allergic to components of their mother's milk is minimally higher than 1%; this needs to be confirmed by laboratory studies and a physician.

Generally, gastric problems in babies are more related to the immaturity of the baby's stomach, as well as problems related to poor latching or unfinished feedings, which we will discuss in more detail in our section on "Breastfeeding Poops."

Now, when it is confirmed that there are issues in the mother's diet that affect the baby, they are generally more in response to the consumption of cow's milk, eggs, corn, soy protein, spicy foods, or spices. Medical specialists can only confirm this in order to identify the culprits and continue breastfeeding without problems.

Weight loss.

It is a fact that milk production consumes quite a lot of energy in your body, about 500 calories. This normally causes women to lose the weight gained during pregnancy more quickly; however, it is not a rule, since it also depends on other factors such as the baby's appetite, complexion, metabolism, BMI, level of physical activity, etc.

We suggest that during this period, you seek an expert's nutritional advice so you can live this stage to the fullest.

Maternal diet and Breastfeeding