Vitamins
<p><b>Breastfeeding nutrition tips</b></p>
<p>Congratulations Mum! The long nine-month wait is finally over, and you have your adorable new baby.</p>
<p>If you opt to breastfeed, you'll need to keep track of what you eat and how much you eat.</p>
<p><b>Eat loads of whole foods</b></p>
<p>When you're breastfeeding, you'll need extra nutrients, so stick to nutrient-dense whole meals rather than processed foods, which are often high in empty calories. Lean meat, fruit, vegetables, wholegrains, healthy fats, nuts, and seeds are all good choices.</p>
<p><b>Drink water </b></p>
<p>It's important to stay hydrated to maintain a steady flow of milk. You need about eight glasses of water a day. Drink extra water if your milk supply drops or if you're thirsty, tired, or dizzy.</p>
<p>Keep in mind that unless you're very dehydrated, your milk production will remain unaffected, but your urine will darken. You may develop health problems such as urinary tract infections (UTIs), constipation, and tiredness if you’re not getting enough water.</p>
<p><b>Increase your calories</b></p>
<p>Yes, you may need to consume a bit more — around an extra 450-500 calories a day — to provide you with the energy and nutrients you need to produce milk. If you reduce your calories too much, your milk production may decrease.</p>
<p><b>Add these vitamins to your diet</b></p>
<p>Some nutrients in breastmilk are dependent on what you consume. Consume enough of these vitamins and minerals to ensure your baby receives what he requires: B vitamins (B1, B2, B6, and B12), Vitamin A, Vitamin D, choline, selenium, and iodine.</p>
<p><b>Choose foods rich in calcium</b></p>
<p>Dairy products and dark green vegetables are good sources of calcium. Calcium-enriched and -fortified goods, such as juices, cereals, soy milk, and soy yoghurt, are also good options. Oatmeal is a filling and nutritious food if you need to improve milk production.</p>
<p><b>Foods to avoid while breastfeeding</b></p>
<p>There's a lot more on the menu than off when you're breastfeeding, with few limitations. Here are some drinks and foods to stay away from:</p>
<p><b>•</b><span style="white-space:pre;"><b> </b></span><b>Too much caffeine. </b>While you're breastfeeding, one or two cups of coffee or tea a day are safe. More than that may make you and your baby anxious, irritated, and sleepless.</p>
<p><b>•</b><span style="white-space:pre;"><b> </b></span><b>High mercury fish.</b> Shark, orange rough swordfish, marlin, large eye tuna, tilefish, and King mackerel are all high-mercury fish to avoid.</p>
<p>•<span style="white-space:pre;"> </span>There’s no such thing as a safe level of <b>alcohol in breastmilk</b> for a newborn. If you drink, wait until the alcohol has fully cleared from your breastmilk before breastfeeding. Depending on your body weight, this can take two to three hours depending on the percentage of alcohol. Skip alcohol completely while breastfeeding.</p>
