1. Diet for a healthy breastfeeding mom
• Eat a well-balanced diet for your health
• Don't count calories
• Aim for slow and steady weight loss
• Include a variety of healthy foods
• Choose good fats
• Take extra steps to avoid contaminants
• Eat fish – but be picky
• Go easy on the alcohol
• Drink plenty of water and limit caffeine
• Consider the flavors of what you eat and drink
• Keep taking your vitamins
• Daily food and meal plans for breastfeeding moms
2. Signs that baby is getting enough breast milk
Your breastfeeding baby is probably getting enough nourishment if:
• Your breasts feel softer after nursing (because your baby has emptied some of the milk that was making them firm).
• Your baby seems relaxed and satisfied after a feeding.
• Your baby continues to gain weight after gaining back the weight she initially lost after birth. (Most babies lose up to 7 percent of their birth weight and then regain it by the time they're about 2 weeks old.) A rough guideline: Your baby should gain about 6 to 8 ounces a week for the first four months, then about 4 to 6 ounces week per from 4 to 7 months.
• Your baby wets at least six diapers a day after your milk comes in. In the first few days, when your baby is getting only your thick, nutrient-rich colostrum, she may have only one or two wet diapers a day. But after your baby starts getting regular breast milk, she’ll start having a lot more wet diapers.
• In the first month, your baby has at least three stools a day, and they lighten to a yellowy mustard color within five to seven days after birth. She may have less frequent bowel movements once she’s a month old or skip bowel movements for several days now and then. Once she’s eating solid foods, at 4 to 6 months, she’ll probably go back to having at least one bowel movement a day.
How you can safely breastfeeding while have an occasional drink
• Wait at least two hours after you finish a drink before nursing your baby to give your body a chance to clear the alcohol.
• Your blood alcohol level (and the level of alcohol in your milk) is generally highest 30 to 90 minutes after you have a drink, although that time – and the length of time it takes the alcohol to leave your body – varies from person to person.
• You can time your drink so that your baby won't be nursing for a few hours afterward by having it right after a feeding, for example, or during one of your baby's longer stretches of sleep.
• Or you can pump and store your milk before having a drink, then feed your baby expressed milk from a bottle. (Pumping after you drink won't clear alcohol from your system any faster – it will still take at least two hours.)
• Another option is to feed your baby formula in the hours following your alcohol consumption.
• To ward off dehydration, down a glass of water in addition to the alcoholic drink. It's also a good idea to eat beforehand or when you're having your drink. This helps lower the amount of alcohol in your blood and your milk.