Memorial Hermann - A New Beginning

FOOD AND NUTRITION Eating healthy foods can provide energy and support your physical well-being. Each day, eat 3 balanced meals and 1-2 healthy snacks. Aim for foods rich in calcium, vitamin D, folic acid, and protein.

You’ll find detailed nutritional information online at www.ChooseMyPlate.gov

Artificial Sweeteners Aspartame and Acesulfame-K are considered safe to use while breastfeeding. But breastfeeding parents with known phenylketonuria (PKU) should avoid aspartame. You should also avoid saccharin. Avoid artificial sweeteners altogether if you feel any discomfort, including headaches or dizziness.

Tips for eating right • Eat a variety of protein, carbohydrates, and fats to make sure you get key nutrients your body needs. • Eat foods that are high in fiber, like whole-grain breads and cereals, raw vegetables, raw and dried fruits, and beans. • Drink plenty of fluids, especially water. • Eat small snacks throughout the day to keep your energy high. HEALTHY EATING WHILE BREASTFEEDING • No special foods are needed but healthy foods are best— for you and your baby. • You can probably eat small amounts of any food without affecting your baby. • If you notice that when you eat certain food your baby’s behavior changes (irritability or fussy sleep), stop eating them and see if it makes a difference. • The FDA warns people who are breastfeeding to avoid eating fish that are high in mercury, like swordfish, shark, king mackerel, and tilefish. • Albacore (white) tuna has more mercury than other light- colored tuna. Limit the amount of white tuna you eat to 6 ounces per week. • If you eat sushi, make sure you know the source and preparation of raw fish before you eat. Like any raw food, sushi can carry parasites or bacteria. • Don’t “starve” yourself to get back to your pre-pregnancy weight. It’s far more important to eat a balance of healthy foods to stay strong and healthy—for you and your baby.

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Your Guide to Postpartum and Newborn Care

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