After giving birth, all mothers think about losing weight as soon as possible. Many of them are harsh on themselves as they try to cut down calories from the diet they followed when they were pregnant.

Doctors recommend new mothers to stay on an even healthier diet to give their baby healthy nutrition. “Nursing mothers should give close attention to what they are eating, their breast milk should meet their baby’s nutritional needs,” said pediatrician Dr. Osama Khalid. “If the mother’s diet is low in calories or it relies on one food group, it can affect the quality and quantity of her milk,” he said.

When mothers start breastfeeding, they might feel extra hungry throughout the day. “Mothers should understand that breastfeeding is not easy, it drains you out of energy and makes you feel sleepy all the time because the body is working around the clock to produce breast milk for the baby,” said Dr. Khalid. “I recommend mothers to eat small meals and concentrate on healthy snacks between their meals to help control their hunger and keep their energy at a high level,” he added.

“When mothers don’t receive the nutrients they need for their diet, their body draws on its reserves and will eventually become exhausted. This will also lead to mothers not meeting the physical demand needed for caring for their infants,” said Dr. Khalid.

Many doctors ask nursing mothers to take supplements. “Usually, supplements that contains 10 micrograms of vitamin D are recommended. This is because babies already consume vitamin D from the mother’s milk, and that is why mothers need to have enough vitamin D in their diet,” said Dr. Khalid.

Dr. Khalid lists foods that should be avoided while nursing:

1) Caffeine: Even if you need your coffee and you are not getting enough sleep, drinking a cup of this beverage should never be an option. Caffeine does work its way into breast milk. Infants’ bodies are not prepared to process caffeine as quickly as adults. If you are looking for your new born to have a good night’s sleep, mothers should not have any coffee until the baby falls asleep.

2) Dairy products: If the infant is usually fussy after breastfeeding, has eczema or other skin problems, or suffers from sleep issues, an elimination diet is a good place to start. It is recommended to avoid dairy for a couple of weeks, if there was an improvement, then dairy allergy is the cause of the infant’s distresses.

3) Seafood: When it comes to seafood, mothers need to be selective with what they eat. This type of food is high in mercury and it can find its way into the milk they are feeding their babies. Mothers should limit their seafood intake exactly like they did during their pregnancy.

4) Nuts: If the infant’s family has an allergy history, the mother should make sure not to consume any amount of peanuts or any type of nuts. The allergenic compounds in nuts can spread via breast milk. Mothers who are not sure whether their babies are allergic to nuts or not should watch for wheezing, rashes, or hives on the baby’s body, which can be signs of an allergic reaction.

5) Chocolate: Cocoa is a strong source of caffeine, but you don’t have to avoid it entirely. Mothers should keep a close eye on their baby’s behavior and the diapers. If the baby becomes fussy or has a runny disposal after the mother eats chocolate, this means that it’s time to exclude it from their diet.

6) Garlic and onion: The smell of these two vegetables can get into the milk and if mothers find the baby is unwilling to nurse, or pulls away during nursing time, they should see if it matches with when they last ate something mixed with garlic or onion.

7) Citrus: The infant’s gastrointestinal tract is still immature and some of the compounds in the citrus fruits can be irritating for the baby. Citrus fruits can cause fussiness, spitting up and diaper rashes. If the mother is looking for a good source of vitamin C, she should have pineapple or mango instead of citrus.

8) Wheat: Gluten intolerance might take the blame if the newborn develops bloody stools. If the baby is usually fussy and suffers from tummy pain, this is an issue caused by wheat. Exactly like dairy, the best way to determine if wheat is an issue is to follow an elimination diet. The slow restoration helps to pinpoint the allergy or intolerance and opens the door to keep other foods back in rotation.

9) Parsley or peppermint: The problem with these two herbs is that they come with a risk of reducing the mother’s milk supply. If nursing mothers consume a huge amount, this will dry up their milk supply and their baby will be hungrier than usual.

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