Loosen up your diet and move forward from the pregnancy stage! Although, if you are breastfeeding, you may be concerned about the possible toxins you are transferring to your baby. One can be on eating sushi. Fish, mainly when served raw, has a possibility of having bacteria and eventually affecting your baby physically. But do not worry, sushi lovers, because this article will set up what your diet in breastfeeding should be.
What kind of sushi can I eat while breastfeeding?
There are a lot of types of fish when creating sushi rolls. Something that you should avoid while breastfeeding are those with high mercury content. Preferably for your breastfeeding diet, you can take up to 3 servings per week of the following low-mercury raw fish.
- anchovy – anchovy nigiri sushi
- catfish – namazu no nigiri
- clam – hokkigai
- *cod – tara
- crab – kani/tarabagani
- *haddock – montsukidara
- *hake – heiku
- herring – kazunoko
- oyster – kaki
- light canned tuna
- *mackerel fish – shime-saba/sawara/aji
- pollock – mentaiko/tarako
- salmon fish – sake/shake
- *sardine – iwashi
- scallop – hotate
- shrimp – ebi
- skate – ei
- tilapia fish – izumidai
- *trout – masu/nijimasu
- whiting – kisu
Although these look appetizing, some of these fish may keep you sick. This includes the cod, haddock, hake, mackerel, sardine, and trout are prone to bacteria. The best practice when you eat sushi is to have it where you are sure of the seller’s quality.
Other than that, here are the types of sushi you should avoid for diet when breastfeeding. These have high levels of mercury, whether cooked or eaten raw:
- Bigeye tuna fish – mebachi-maguro
- King Mackerel fish – sashimi
- Marlin/Swordfish – makajiki/mekajiki
- Orange Roughy – hiuchidai
- Shark – same
- Tilefish – amadai
Can I eat raw food when breastfeeding?
The answer is yes. Raw food is fine, and it is not crazy for you or the baby.
During pregnancy, you might want to exclude raw food from your diet. However, you can now integrate raw fish in your breastfeeder’s diet. Raw is okay when it is fresh and properly handled. For breastfeeding moms, you can derive omega-3 fatty acids, as well as vitamin D. Although, be careful about which kinds you are consuming, as well as its source.
Applying the previous section, make sure that you are not eating minerals to the extreme. It may lead your baby vulnerable to taking in toxins. With that, here are some points you should consider in ensuring your safety.
First and foremost, learn more about the safety techniques in preparing food. It includes how you thoroughly wash your raw food and kitchen equipment, as well as the proper storage. Unsafe practices may risk you having cross-contamination.
Next is to check if you are purchasing your raw food from certified stalls or wet markets. Observe how they are handling the food while serving it to customers.
Lastly, consume the food before its expiration dates. Build the habit of checking the expiration per week to prevent spoilage in your refrigerator.
When you decide to eat outside, make sure to check the reviews of the restaurants. You can further ask how they handle the food and find for yourself if it is safe to eat.
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What other things should you avoid while breastfeeding?
Although the chances are small, the rule of thumb is to avoid food containing a large amount of quantity. That is because breastmilk is one way of removing toxins from your body. As a result, your baby is vulnerable to any toxins from your breast milk. Other than the kinds of sushi, you should avoid the following as well, complementary when you eat sushi. These ingredients may give unwanted effects or taste to the breastmilk.
- caffeine (coffee and tea)
- herbs (parsley, peppermint, sage)
Upsetting the baby may also come from colic-causing foods or significant allergens. You can observe when the babies show signs of fussiness, bloating, excessive gas, or diarrhea. Here are some products to remove from your nutrition diet when your baby is acting up.
- dairy products: chocolate or cow’s milk
- cruciferous vegetables: broccoli, Brussel sprouts, or cabbage
- vegetables with pungent flavor: onions and garlic
- grains and nuts: corn, peanut, soy, wheat
Keeping tabs of your breastfeeding diet is more effortless compared to the diet of pregnant women. Although, you can still keep a diary to note down your intake. It will be easier for you to track down what may cause a reaction to your infant from breast milk. But other than that, don’t feel guilty! You can delight yourself when eating sushi! It is proven safe, just as long as you know how to handle it.