Studies have proven that babies who were breastfed displayed a higher IQ when they got older, displayed a better performance in school and were more sociable.

Breastfeeding benefits both the mom and the baby, and improves the bond between both of them. Breast milk is also very rich in nutrients and antibodies that protect the baby, and is more easily digested by the baby compared to formula milk. Additionally, mother’s milk has just the right amount of fat, sugar, water, and protein to help your baby continue to grow.

Many new moms wonder if their diet can affect breastfeeding or cause them to produce less milk. In my opinion, you don’t need to make major changes to what you eat or drink, but there are a few considerations and special food restrains to keep in mind.

If your diet is too low in calories or relies on one food group, it will affect the quality and quantity of your milk. The exact amount depends on your weight, your workout level, your metabolism and how frequently you are breastfeeding. As breastfeeding increases your calorie needs, usually moms who are breastfeeding need 2000 calories per day.

Increase your water consumption by half a liter a day. Nursing women tend to get thirsty especially during feeding sessions because part of their water consumption goes directly to milk production.

Eat 5 meals a day, with 2 snacks in between and focus on healthy cooking, high fiber food choices, 3 fruits a day and a lot of vegetables.

Keep in mind that everything you eat will go directly to the milk. So avoid any food that can cause bloating problems for your baby like cauliflower, raw carrots, couscous, broccoli, peppers, cabbage, beans and lentils. You need to see the effects of this food on your baby.

Avoid nicotine, caffeine and artificial sweeteners, including diet sodas.  As these will decrease breast milk production. Good Nutrition for you means good nutrition for your baby.

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