Breastfeeding

Nutrition and Fitness

Nutrition It is helpful to eat a variety of healthy foods for the energy you need and to lose extra weight you gained during pregnancy. You can visit www.ChooseMyPlate.gov to create a nutrition plan that’s right for you. • Eat a variety of foods to help you get all the nutrients you need. Your body needs protein, carbohydrates and fats for energy. • Eat a diet high in fiber. Include foods such as whole-grain breads and cereals, raw vegetables, raw and dried fruits, and beans. • Drink plenty of fluids, especially water. • Eat small snacks throughout the day to keep up your energy. Don’t skip meals or go for long periods without eating. Healthy EatingWhile Breastfeeding • There are no special foods that must be eaten while you breastfeed. • Most breastfeeding parents find they can eat anything in small amounts without any effect on their baby. However, some people notice a relationship between certain foods they eat and their baby’s behavior (irritability or fussy sleep). If you are suspicious of a certain food, avoid it and watch your baby’s response. • Your baby is likely to be okay with foods that you ate regularly during pregnancy. • The FDA warns lactating people to avoid eating the following fish due to their highmercury content: swordfish, shark, kingmackerel and tilefish. Albacore“white”tuna has more mercury than other light colored tuna so limit “white” tuna to 6 ounces or less per week. When eating sushi, make certain that you know the source and preparation of the raw fish. Like any raw food, sushi can carry parasites or bacteria.

Do not diet or “starve” yourself into regaining your pre- pregnancy shape. Nutritious eating is important for keeping you strong and healthy postpartum.

Artificial sweeteners Aspartame and Acesulfame-K are considered safe to use while breastfeeding. Saccharin should be avoided. Mothers with known phenylketonuria (PKU) should avoid aspartame. Avoid artificial sweeteners if you feel any discomfort, like headaches or dizziness.

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