6 Nutrition Tips for Breastfeeding Moms

Breastfeeding nutrition can be confusing. How much should you eat? What should you avoid? How might your diet affect your baby? Follow these important nutrition tips.

If you're breastfeeding, the nutrition you provide will support your baby's healthy growth. However, you might have questions about which foods and drinks are best for you and how your diet affects your breast milk and your baby.

Understand the basics of breastfeeding nutrition.

1. Do you need extra calories when breastfeeding?

Yes, you may need to eat a little more (an extra 330 to 400 calories a day) to provide you with the energy and nutrients to produce breast milk.

To gain these extra calories, opt for nutritious meals such as a slice of whole-grain bread with a tablespoon (about 16 grams) of peanut butter, a medium-sized banana or apple, and about 8 ounces (227 grams) of yogurt.

2. What foods should I eat while breastfeeding?

Focus on choosing healthy foods that help promote milk production. Opt for foods rich in protein, such as lean meat, eggs, dairy, beans, lentils, and low-mercury seafood. Choose a variety of whole grains, fruits, and vegetables.

Consuming a variety of foods during breastfeeding can change the flavor of your breast milk. Your baby may be exposed to different tastes, which can help them more easily accept solid foods as they grow.

To ensure you and your baby get all the necessary vitamins, your healthcare provider might recommend continuing to take a daily multivitamin and mineral supplement until your baby is weaned.

3. How much fluid do I need to drink while breastfeeding?

Drink water whenever you feel thirsty. If your urine appears dark yellow, increase your water intake. You can have a glass of water or another drink every time you breastfeed.

However, be cautious with juice and sugary drinks. Too much sugar can lead to weight gain or hinder your efforts to lose pregnancy weight. Excessive caffeine can also be problematic. Limit caffeinated drinks to no more than 2 to 3 cups (16 to 24 ounces) a day. Caffeine in breast milk can make your baby irritable or interfere with their sleep.

4. What about vegetarian diets and breastfeeding?

If you're following a vegetarian diet, it's especially important to choose foods that provide the nutrients you need. For example:

• Choose foods rich in iron, protein, and calcium. Good sources of iron include lentils, fortified cereals, leafy green vegetables, peas, and dried fruits like raisins. To help your body absorb iron, eat iron-rich foods with foods high in vitamin C, such as citrus fruits.
• For protein, consider plant sources like soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Eggs and dairy are other options.
• Good sources of calcium include dairy products and dark green vegetables. Other options include calcium-enriched and fortified products like juices, cereals, soy milk, soy yogurt, and tofu.
• Consider supplements. Your healthcare provider may recommend a daily vitamin B-12 supplement. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult for vegetarians to get enough. If you don’t eat fish, you might consider an omega-3 supplement after consulting with your healthcare provider.

If you don’t consume enough vitamin D-fortified foods, such as milk and some cereals, and have limited sun exposure, you might need a vitamin D supplement. Babies need vitamin D to absorb calcium and phosphorus. Too little vitamin D can cause rickets, a condition that results in soft and weak bones. If you're giving your baby a vitamin D supplement, inform your and your baby's doctor.

5. Which foods and drinks should I limit or avoid while breastfeeding?

Be cautious with certain foods and drinks while breastfeeding, such as:

• Alcohol: It’s safest to avoid alcohol while breastfeeding. If you do drink, avoid breastfeeding until the alcohol has completely cleared from your breast milk. Based on your body weight, it generally takes about 2-3 hours for a 12-ounce (355 milliliters) beer with 5% alcohol, 5 ounces (148 milliliters) of wine with 11% alcohol, or 1.5 ounces (44 milliliters) of spirits with 40% alcohol to clear. You can pump breast milk before drinking to feed your baby later.
• Caffeine: Limit caffeinated drinks to no more than 2-3 cups (16-24 ounces) a day. Caffeine in breast milk can make your baby irritable or interfere with their sleep.
• Fish: Seafood is a good source of protein and omega-3 fatty acids. However, most seafood contains mercury or other contaminants. Too much mercury exposure through breast milk can pose a risk to your baby's developing nervous system. To limit your baby’s exposure to mercury, avoid high-mercury seafood, including swordfish, king mackerel, and tilefish.

6. Could my diet cause my baby to be fussy or have an allergic reaction?

Certain foods or drinks in your diet might cause your baby to become fussy or have an allergic reaction. If your baby becomes irritable or develops a rash, diarrhea, or wheezing after breastfeeding, consult your healthcare provider.

If you suspect that something in your diet is affecting your baby, avoid the food or drink for a week and see if your baby’s behavior improves. Avoiding foods like garlic, onions, or cabbage may help.

Remember, there’s no need for a special diet while breastfeeding. Focus on making healthy choices, and both you and your baby will benefit.