Tired of eating like an expectant hawk? Then you’ll be happy to hear that your breastfeeding diet is in many ways similar to your pregnancy diet—with much more relaxed rules. That’s because although you are what you eat, your breast milk isn’t, so much. The basic fat-protein-carb combo of human milk isn’t directly dependent on what you eat. Even women who aren’t well fed can feed their babies well, since if a mom doesn’t consume enough nutrients to produce milk, her body will tap into its own stores to fuel milk production. That said, you'll still be aiming for plenty of nutrient-dense foods and steering clear of less healthy ones. And lots of your favorite foods are back on the menu.Just because you can make milk on a less-than-adequate diet doesn’t mean you should. The goal when you’re nursing should never be to deplete your body’s store of nutrients. That’s too risky for your short- and long-term health, and it will shortchange you on much-needed energy as well as potentially sabotage your milk supply.

While calories definitely count, however, you won't need to count them (unless, of course, your practitioner has recommended you do so). Milk production burns 500 calories a day — the equivalent of what you’d torch on a five-mile run, all without leaving your lounge chair. As long as you stayed within your doctor’s recommended weight gain during pregnancy and don’t have considerable fat reserves you’d like to burn, you may even need to up your intake by up to 500 more daily calories than you ate pre-pregnancy (just one of the many benefits of breastfeeding!).Eating well when you’re nursing means getting a variety of nutritious food. And since a varied diet changes the taste and smell of your milk, it will expose your baby to many different flavors (so the carrots, Thai or salsa you’re eating today may have your baby reaching for those foods in the future). In fact, expanding your little one’s culinary horizons well before she starts solids might even minimize the potential for pickiness.

Here’s what to aim to consume each day to ensure you’re getting the nutrients you need and offering your baby a taste for the healthy stuff early on:Aim for 8 cups every day — especially in the weeks after birth, since it will help your body to recover. To ensure you’re getting enough, a good rule of thumb is to drink a cup of water at every nursing session.sushi delivery toronto roncesvallesKeep in mind your milk supply won’t be affected unless you’re seriously dehydrated, but your urine will become darker and scanter. sushi maken onlineNot drinking enough can set you up for health issues including urinary tract infections (UTIs), constipation and fatigue.sushi to go friscoWhen you're breastfeeding, there's a lot more that’s on the menu than off — with a few caveats:What is back on the menu? sushi london ontario delivery

Raw fish (including sushi and oysters); cold cuts that are actually cold; and pink (or even red) meat.Looking forward to pouring a glass of wine at the end of a long day? While some alcohol does find its way into your breastmilk, it’s considerably less than what you drink. Wine, beer and hard liquor are all safe to drink while you’re nursing (in moderation, of course). A few tips:RELATED: Medications While Breastfeeding: What’s Safe and What’s NotThere are a few additional foods you should consume with care when you’re nursing:While most babies slurp up breast milk no matter the flavor, a few have picky palates right from the start — detecting and rejecting even the smallest hint of garlic or strong spices. You’ll quickly tell which category fits your baby and be able to modify your diet accordingly.Another thing to watch for: It’s not common (and hasn’t been backed up yet by science), but some moms say that certain foods they eat (especially gas-producing ones like cabbage, broccoli, onions, cauliflower, beans or Brussels sprouts) unsettle their little ones’ tummies and temperaments (even causing colic).

And a maternal diet heavy in melons, peaches and other fruits may cause diarrhea in some sensitive babies, while red pepper can cause a rash in others. Don’t assume, though, that your baby will have a reaction to what you eat. Keep in mind that what seems like a reaction (fussiness, gassiness) is much more likely newborn baby business as usual.It takes between two and six hours from the time you eat a certain food until it affects the taste and aroma of your breast milk. So if your baby is gassy, spits up more, rejects the breast or is fussy a few hours after you eat a certain food, try eliminating the food for a few days to gauge the response.A very few babies (two to three in 100) are actually allergic to foods in their moms’ diets. The most common offender is cow's milk; others are soy, nuts, wheat and peanuts. In addition to extreme fussiness and crying, babies who have a real food allergy will display other symptoms, including:If think your child might have a food allergy, and especially if you have a family history of allergies, talk to your doctor.

He or she will likely recommend eliminating a potential problem food for two to three weeks to check if it’s truly the culprit.3 things to read next:Is it safe to eat sushi while pregnant? What's safe to eat during pregnancy? Is it safe to eat meat while pregnant? Is it safe to eat a lot of chocolate during pregnancy? What's safe to eat and drink after a flood Is it safe to eat liver during pregnancy? Is it safe to eat a vegan diet during pregnancy? Pregnancy Week By Week Best of Baby List Cord Blood & More Baby Week By Week What's New with BabyUnlike during pregnancy, when there is a higher risk of bacteria or parasites in sushi harming your fetus, there is little to no risk during breastfeeding. Eating sushi from reputable restaurants is considered safe for mom and baby. Whether cooked or raw, however, it is best to limit your intake of large, fatty fish such as tuna, due to their potentially higher mercury content.Most women who are pregnant or wishing to become pregnant have heard the warnings about eating sushi.

There are risks to pregnant women due to certain bacteria and increased exposure to mercury. But, women also need to remember that not all sushi is uncooked, and most fish contain essential nutrients and vitamins needed for growth and development of their baby. Eating fish that is cooked can help reduce the risk of exposure to certain bacteria. Eating fish that is not on the “high” mercury list is also a way to eat fish safely. The NRDC has compiled a list of fish used in sushi and where they rank in their levels of mercury. Many of the main sushi type fish contain high levels of mercury and should be completely avoided or eaten very rarely.  If you have further questions regarding sushi, you should talk with your health care provider to get their recommendation. Sushi with Higher Levels of Mercury Avoid the following sushi while pregnant: Inada (very young yellowtail) Kanpachi (very young yellowtail) Maguro (bigeye, bluefin or yellowfin tuna)

Meji (young bigeye, bluefin* or yellowfin tuna) Seigo (young sea bass)* Toro (bigeye, bluefin or yellowfin tuna) The FDA has identified four fish with the highest levels of mercury that should be avoided during pregnancy. These include tilefish from the Gulf of Mexico, swordfish, shark, and king mackerel. Albacore tuna should also be limited to 6 ounces per week. Sushi with Lower Levels of Mercury Enjoy up to two 6-oz servings a week: Hamo (pike conger; sea eel) Tobikko (flying fish egg) Uni (sea urchin roe) About the Mercury level categories: The categories on the list are determined according to the following mercury levels in the flesh of the tested fish. Lower Mercury: Less than 0.29 parts per million High Mercury: More than 0.3 parts per million List obtained from the Natural Resource Defense Council (NRDC) from data obtained by the FDA and the EPA. U.S. Food and Drug Administration. (2014). Fish: What pregnant women and parents should know.