Guidelines for Breastfeeding Mamas One of the most beneficial things a mom can do for her child is nourish them through breastfeeding. However, according to the CDC, only 66% of black women have ever breastfed compared to 84.3% of white women. A large portion of the gap is due to the lack of resources and education surrounding breastfeeding in urban communities. Breastfeeding can be time consuming and can take a toll on your mental, emotional, physical health but the benefits are worth considering. From the reduction of SIDS to the amount of nutrients it provides, breast milk is essential part of a child’s diet and will aid in growth development. When it comes to eating, remember the acronym K.I.S.S.: Keep It Simple Sis. Below are some simple guidelines and tips to follow: • Eat Whole Foods- Lots of fresh fruits and vegetables to produce high quality breast milk. Try to eat meals that are well balanced and include all the micronutrients such as carbs, fat and protein. Cut up fruits and veggies and to keep them readily available for snacks and meals. o Foods known for increasing milk production
▪ Sweet Potatoes ▪ Rolled Oats ▪ Flaxseed ▪ Salmon ▪ Avocado ▪ Unripe Papaya ▪ Apricots ▪ Brewer’s Yeast ▪ Ginger o Foods known for decreasing milk production ▪ Caffeine ▪ Peppermint ▪ Sage ▪ Parsley o Foods known to cause digestive issues in infants ▪ Dairy Products ▪ Cruciferous Vegetables ▪ Fenugreek Rolled Oats in full of nutrition. It has a positive effect on breast milk related hormones such as prolactin and helps with breast gland stimulation. I made oatmeal cookies all the time and kept them with me. Here is the recipe I used: o 2 ripe bananas o 1 cup of old fashion oats o Any add-ins you like such as vanilla, cinnamon, dried cranberries, almonds, peanut butter, raisins, flaxseeds or chocolate chips. o Mix the oatmeal and bananas together, spoon onto a cookie sheet and bake for 10-15 minutes at 350 degrees Fahrenheit. • Drink your water Sis- Breast milk is comprised of mostly water. Hydration is the key to improving milk production. A good goal is a gallon of water spread throughout the day. If you have trouble drinking large amounts of water, drink decaffeinated green tea or get your water from fruit such as watermelon and grapefruit. Try to stay away from artificial sweetenersand soft drinks that are caffeinated. • Keep a food journal- Buy a small notebook and date the page. Put a line down the center of the page. On left side of the journal keep track of everything you eat. On right side, track baby feedings (time of day and how long baby fed at breast) and diaper changes (frequency and type of elimination). This will tell you if you are eating something that is upsetting the babies’ digestive system. Lactose intolerance is common in black children so if your baby is fussy or gassy, it is highly likely related to the dairy products you are consuming, and you may need to cut it from your diet while breastfeeding. This article should not be used in lieu of seeking advice from a lactation specialist or doctor. You should always do your own research and figure out what works for you. Written by: Enjoli @wifewithachefknife
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