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Question
Posted by: Jabu | 2006/07/13

Breasfeeding diet

What sort of foods help to make more milk and what should I avoid?

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Our expert says:
Expert ImageDietDoc

Dear Jabu
Congratulations on the birth of your baby. You should ensure that you drink at least 3-4 extra glasses of water together with your other liquid intake for the day to promote milk production and prevent you from getting thirsty. In general a well balanced diet which includes at least 4 cups of milk or yoghurt or 2 cups of cottage cheese or sour milk like maas (to provide high quality protein, lots of calcium and B vitamins), lean meat (for protein and iron and vit B12), fish (at least 3 times a week for the protein, iodine and omega-3 fatty acids), wholegrain and high-fibre cereals and grains (for B vitamins and dietary fibre and to prevent you getting constipated), lots of fresh fruit and vegetables (for vitamins, minerals and phytonutrients), and good fats like polyunsaturated or monounsaturated margarine and olive oil. Also take Salmon oil capsules to boost your omega-3 intake because the baby needs omega-3 to develop a healthy nervous system and the eyes. You need to avoid all alcohol, very spicy foods, highly processed foods which are rich in fat and sugar, artificial colourants, and preservatives. Some babies may develop winds and cramps if the mother eats raw onions and garlic, or cabbage, so if your baby is colicky, it could be due to these foods.
Enjoy your baby
DietDoc

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