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A few diet tweaks for nursing moms

By Lisa Ryckman, Rocky Mountain News (Contact)

Published November 27, 2007 at 12:05 a.m.

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Now that I'm breast-feeding, I keep hearing that I should avoid all kinds of foods. Which ones really cause problems?

There's no food that a nursing mom should necessarily exclude, according to La Leche League, the international breast-feeding advocacy and education organization.

If there's a family history of allergies, it can be helpful to avoid foods that you or the baby's father are sensitive to. The good news: Breast-feeding can help lower your baby's risk of developing allergies.

LLL recommends that if you notice your baby reacts badly after you have eaten something, it may be best to leave that food out of your diet for a while. Common allergens include dairy, wheat, citrus, corn, nuts and shellfish.

"Try cutting these out of your diet, one at a time, and see if your baby's health improves," LLL says. "It may take up to 10 days for it to clear from (baby's) system."

Be aware that vitamin supplements can cause problems because the baby might react to iron, preservatives or coloring agents. Caffeine in coffee, tea or chocolate can keep baby awake.

Alcohol in moderation is not considered harmful to baby, but excess levels may lead to drowsiness, deep sleep, weakness and decreased growth in the infant.

Studies have suggested motor delays in babies of moms who have more than two drinks daily. Another study found that babies consumed less milk during the four hours immediately after their mothers drank alcohol, then made up for the deficit with greater milk intake later. Avoid nursing for two to three hours after drinking.

Here's an easy and healthy fish entree from Better Breastfeeding by Daina Kalnins.

South Side Halibut

Serves 4

1 clove garlic, minced

1/3 cup finely chopped onion

1 teaspoon vegetable oil

2 tablespoons chopped fresh parsley

1/2 teaspoon grated orange zest

1/8 teaspoon black pepper

1/4 cup orange juice

1 tablespoon lemon juice

4 halibut steaks or 1 pound of halibut or Pacific snapper filets

* Preheat oven to 400 degrees.

* In a small pan, saute garlic and onion in oil over medium heat until tender.

* Remove from heat and stir in parsley, orange zest and pepper; set aside.

* In a separate bowl, combine orange juice and lemon juice.

* Arrange fish in a baking dish.

* Spread onion mixture over fish; pour juice over top.

* Cover tightly with foil and bake for 8 to 10 minutes or until fish flakes easily with a fork.

Nutritional information per serving: 149 cal., 4 g fat (0 g sat), 36 mg chol., 3g carb., 24 g pro., 0 g fiber, 62 mg sodium.