Rich and Nutritious

I’ve made healthier choices in my eating but as a nursing mother, I noticed that the milk texture has changed. I’m worried I’m doing something wrong. Can you explain what might be happening? Do I need to quit healthy eating for now? I certainly don’t want my diet to impair my baby’s health, but would also like to maintain a healthy diet for myself. What’s the right way to do so?

Thank you for raising this important question as it’s a good opportunity to explore the connection between a mother’s diet and the composition of her milk. Mother’s milk is the primary source of nutrition for newborns, and as you expressed in your question, it is natural to want to ensure it’s as nutritious as possible.

I’d like to preempt our discussion with an important disclaimer. While diet can influence the fat content of mother’s milk, according to research, it is certainly not the only factor to take into consideration. Many other variables contribute to fatty or less fatty milk, including time of day, how much time has elapsed since the last feeding, the duration of a single feed, frequency of the feedings, genetics, mother’s sleep, and even emotional temperament. Also, the milk produced at the beginning of a feed tends to be less fatty, while the “hindmilk” produced later in the feed is richer in fat. That said, your diet can play a role in the fat content, especially if you’ve made a substantial change in your diet. When a diet is overly restrictive and not customized for a nursing mother, it can impact the composition of mother’s milk. A significant change in specifically the fats of your diet can also impact the milk. Though there isn’t enough evidence to prove that the amount of fats in your diet directly impacts the fat content of your milk, you want to make sure you’re getting an adequate amount of healthy fats in your diet.

A healthy meal plan needs to include a balanced amount of healthy fats. Unhealthy fats, or trans and saturated fats, typically come from processed and fried foods. Too much of these fats can be harmful. These should be limited in your diet, whether you’re nursing or not.

On the other hand, healthy fats, such as unsaturated fats and omega-3 fatty acids, play vital roles in your diet and in your baby’s growth and development, particularly the brain and eyes. Sources of these healthy fats include fish (especially cold-water fish like salmon), avocados, nuts, seeds, and olive oil.

So, how does this information relate to your situation? If your dietary changes include cutting down significantly on all fats, including the healthy variety, this could potentially impact the fat content of your milk. While your milk is likely still providing essential nutrients to your baby regardless of its texture, incorporating a balance of healthy fats into your diet can help optimize the overall nutritional profile of the milk.

Keep in mind that while you’re nursing, your body has additional nutritional needs, and this is not an ideal time to follow a restrictive diet. Instead, focus on a balanced, nutritious diet that includes a variety of foods and likely additional meals.

This doesn’t mean you can’t work toward your weight loss goals during this time, but you should do so in a healthy and moderate manner. Speak with a dietitian to help devise a plan that caters to both your weight loss goals and the needs of your nursing baby.

Avocado Oil 101

Avocado oil is a superfood in a balanced, lactation-friendly diet. Derived from the creamy fruit itself, this oil offers numerous health benefits, making it a staple for many health-conscious individuals, especially nursing mothers. Here’s why:

1. Rich in healthy fats: Avocado oil is packed with monounsaturated fats, which are considered heart-healthy fats. These fats are not only good for Mom but are also essential for the baby’s developing brain and nervous system. Including a source of healthy fats like avocado oil in your diet can help ensure that your milk is nutritionally well-rounded.

2. High smoke point: Avocado oil has a high smoke point, which means it can be used for various cooking methods, including frying, roasting, and sautéing, without breaking down into harmful compounds.

3. Antioxidant properties: Avocado oil is rich in lutein, an antioxidant that benefits eye health and is vital for both moms and their growing infants. While your baby will get lutein from your milk, adults can’t make lutein on their own, so they must get it from their diet.

4. Vitamin E content: A good source of vitamin E, avocado oil contributes to immune function and helps protect cells from damage caused by free radicals. Vitamin E can be passed through mother’s milk, supporting the baby’s developing immune system.

5. Easy to incorporate: Avocado oil has a mild flavor that makes it versatile and easy to incorporate into your diet. You can use it in cooking, as a salad dressing, or drizzled over cooked vegetables for an extra nutrient boost.

Tips:

��Avocado oil does not require refrigeration, but it should be stored ina cool, dark cupboard.

��Avocado oil makes an excellent base for salad dressings. Combine with vinegar or lemon juice, herbs, and spices for a nutritious and tasty dressing.

��Fora healthier baked good, butter can be replaced with avocado oil in many recipes.

��Drizzle avocado oil over cooked vegetables, pasta, or even on toast. This not only adds flavor but also helps in the absorption of fat-soluble vitamins from your meal.

��Avocado oil isn’t just for eating—it’s rich in skin-nourishing vitamins and antioxidants. Use it as a natural moisturizer for dry skin.

Avocado oil is a worthy addition to a lactating mother’s diet. Its combination of healthy fats, high smoke point, and beneficial nutrients supports both mother’s and baby’s health during this crucial stage.

Laura Shammah MS, RDN, has been operating a private practice in New York and New Jersey for over 20 years. Her clientele runs the gamut from people with eating disorders to those dealing with hypertension, high cholesterol, diabetes and cancer. She also helps clients who run in marathons or are looking to lose or gain weight in a healthy way. Her nutritional guidance is published in MaryAnne Cohen’s book Lasagna for Lunch: Declaring Peace With Emotional Eating. Laura can be reached at 718-376-0062 or Laurashammah@aol.com.

BY FAIGY SCHONFELD