Healthy Diet for Breastfeeding Mothers: Nourishing You and Your Baby

Breastfeeding is incredibly beneficial for both mother and child, providing essential nutrients and promoting a strong bond. Many breastfeeding mothers wonder if the foods they eat will affect their breast milk. Perhaps you’ve wondered if it is necessary to avoid certain foods to prevent digestive problems or allergies in your baby. Or maybe you wonder if you need to eat special foods to make the right amount of milk or the best quality milk for your baby. To ensure both you and your baby thrive, it's crucial to maintain a well-balanced and nutritious diet. This article explores the key aspects of a healthy diet for breastfeeding mothers, addressing common concerns and providing practical tips. The good news is that your milk will probably be just right for your baby regardless of what you eat. Your body knows exactly what nutrition your baby needs at every stage of development.

Increased Caloric Needs

Breastfeeding requires extra calories. If you still have baby weight from your pregnancy, these extra calories will naturally be used for your milk. If you have lost all your baby weight, you may need to eat an extra 500-600 calories per day. After your baby starts eating other foods at 6 months, you will be making less milk and you can cut back on your calorie intake.

Breastfeeding mothers generally need more calories to meet their nutritional needs. An additional 330 to 400 kilocalories (kcal) per day is recommended for well-nourished, breastfeeding mothers, compared with the amount they were consuming before pregnancy. The number of additional calories needed for a breastfeeding woman is also affected by her age, body mass index, activity level, and whether she is exclusively breastfeeding or both breastfeeding and formula feeding.

Creating breast milk is demanding on your body and requires extra overall calories and larger amounts of specific nutrients. In fact, health experts estimate that your energy needs during breastfeeding increase by about 500 calories per day.

To get these extra calories, opt for nutrient-rich foods. Focus on making healthy choices to help fuel your milk production.

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Essential Nutrients for Breastfeeding Mothers

Breast milk gives your baby nutrients that promote growth and health. The nutrients in breast milk can be categorized into two groups, depending on the extent to which they are secreted into your milk.

• Group 1 Nutrients: If you’re low on any group 1 nutrients, they won’t secrete into your breast milk as readily. Supplementing with these nutrients can give a little boost to their concentration in your breast milk and enhance your baby’s health as a result.
  • Vitamin B1 (thiamine): fish, pork, seeds, nuts, beans
  • Vitamin B2 (riboflavin): cheese, almonds, nuts, red meat, oily fish, eggs
  • Vitamin B6: chickpeas, nuts, fish, poultry, potatoes, bananas, dried fruit
  • Vitamin B12: shellfish, liver, yogurt, oily fish, nutritional yeast, eggs, crab, shrimp
  • Choline: eggs, beef liver, chicken liver, fish, peanuts
  • Vitamin A: sweet potatoes, carrots, dark leafy greens, organ meats, eggs
  • Vitamin D: cod liver oil, oily fish, some mushrooms, fortified foods
  • Selenium: Brazil nuts, seafood, turkey, whole wheat, seeds
  • Iodine: dried seaweed, cod, milk, iodized salt
• Group 2 Nutrients: On the other hand, the concentration of group 2 nutrients in breast milk does not depend on how much you take in, so supplementing won’t increase your breast milk’s nutrient concentration. Even so, these nutrients can improve your health by replenishing your nutrient stores.
  • Folate: beans, lentils, leafy greens, asparagus, avocados
  • Calcium: milk, yogurt, cheese, leafy greens, legumes
  • Iron: red meat, pork, poultry, seafood, beans, green vegetables, dried fruit
  • Copper: shellfish, whole grains, nuts, beans, organ meats, potatoes
  • Zinc: oysters, red meat, poultry, beans, nuts, dairy

Choosing foods rich in the above nutrients can help ensure that you get all the macro- and micronutrients you and your little one need.

Your needs for the following nutrients also increase: protein, vitamin D, vitamin A, vitamin E, vitamin C, vitamin B12, selenium, zinc.

Recommended Dietary Components

• Include protein foods 2-3 times per day such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds. Opt for protein-rich foods, such as lean meat, eggs, dairy, beans, lentils, and seafood low in mercury.
• Eat three servings of vegetables, including dark green and yellow vegetables per day.
• Eat two servings of fruit per day.
• Include whole grains such as whole wheat breads, pasta, cereal and oatmeal in your daily diet.
• Choose foods rich in iron, protein, and calcium. Good sources of iron include lentils, beans, enriched cereals, leafy green vegetables, and peas. Good sources of calcium are dark green vegetables and foods enriched and fortified with calcium.

Hydration

When you’re breastfeeding, your body needs extra fluids to stay hydrated. Try drinking a glass of water or another healthy, unsweetened beverage every time you breastfeed. Breastfeeding can make you thirstier than you usually are. If that’s the case, drink a glass of water every time you breastfeed. Breast milk consists of 87% water.

Drink when you're thirsty. Drink more if your urine looks dark yellow. Choose water most of the time. Avoid choosing juices and drinks with added sugar.

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When your baby latches onto your breast, your oxytocin levels increase, causing your milk to start flowing. This also stimulates thirst and helps ensure that you stay hydrated while feeding your baby. Your hydration needs will vary depending on factors such as your activity levels and dietary intake. There’s no one-size-fits-all recommendation for how much fluid you need during breastfeeding. As a general rule, you should always drink when you’re thirsty and until you’ve quenched your thirst. But if you feel very tired or faint or think your milk production is decreasing, you may need to drink more water. The best way to tell whether you’re drinking enough water is to pay attention to the color and smell of your urine. If it’s dark yellow and has a strong smell, that’s a sign that you’re dehydrated and need to drink more water.

Foods to Choose

Here are some nutritious and delicious food choices you can aim to prioritize when breastfeeding:

• Fish and seafood: salmon, seaweed, shellfish, sardines. Many types of seafood are safe to eat while breastfeeding - and seafood is good for your baby’s brain development. It also has healthy fats that are good for you and your baby. Seafood can be a great source of protein and omega-3 fatty acids. But most seafood has mercury or other contaminants in it. Too much of these things in breast milk poses risks to babies as their nervous system grows. To limit this risk, avoid seafood that's high in mercury.
• Meat and poultry: chicken, beef, lamb, pork, organ meats (such as liver)
• Fruits and vegetables: berries, tomatoes, bell peppers, cabbage, kale, garlic, broccoli
• Nuts and seeds: almonds, walnuts, chia seeds, hemp seeds, flaxseed
• Healthy fats: avocados, olive oil, coconut, eggs, full-fat yogurt
• Fiber-rich starches: potatoes, butternut squash, sweet potatoes, beans, lentils, oats, quinoa, buckwheat
• Other foods: tofu, dark chocolate, kimchi, sauerkraut

Also, while enjoying your fave foods on occasion is healthy, it’s best to reduce your intake of highly processed foods such as fast food and sugary breakfast cereals as much as possible. For example, if you’re used to starting your day with a big bowl of brightly colored breakfast cereal, you can try swapping it with a bowl of oatmeal topped with berries, unsweetened coconut, and a dollop of nut butter for a filling and healthy fuel source.

Foods and Drinks to Limit or Avoid

Generally, women do not need to limit or avoid specific foods while breastfeeding. Mothers should be encouraged to eat a healthy and diverse diet. But be careful about how much you have of some foods and drinks while you're breastfeeding.

• Alcohol: There's no level of alcohol in breast milk that's considered safe for a baby. Avoid drinking more than 2 to 3 cups (0.4 to 0.7 liters) of caffeinated drinks a day. It's best for your baby if you don't have any booze at all. But if you do choose to drink, don’t breastfeed until the alcohol has completely cleared your milk. For 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor, wait at least 3 hours. Pumping doesn’t speed that up. If you wish to drink alcohol, wait 2-3 hours after each serving (12 oz. beer, 6 oz. wine, 1.5 oz. liquor) before breastfeeding/pumping. Alcohol does not stay in your milk. It is removed as your blood alcohol levels go down. When you are sober, the alcohol is gone from your milk. If you are feeling the effects of alcohol and your breasts are full, you may need to “pump and dump."
• Caffeine: Both chocolate and coffee have caffeine. You’ll also find it in energy drinks and cola. If you’re lost without your latte, limit yourself to 2-3 cups per day of the brewed kind. Avoid drinking more than 2 to 3 cups (0.4 to 0.7 liters) of caffeinated drinks a day. As refreshing as your cup of chai or Earl Grey may be, it has some downsides. It’s got caffeine, which can affect your sleep - and your baby’s. It may also make it harder for your body to absorb iron, which you need for energy. If you drink hot or iced tea, try not to sip it when you eat foods that are rich in iron, such as lean meat; dark, leafy greens; and fortified breakfast cereals.
• High-Mercury Fish: Seafood can be a great source of protein and omega-3 fatty acids. But most seafood has mercury or other contaminants in it. Too much of these things in breast milk poses risks to babies as their nervous system grows. To limit this risk, avoid seafood that's high in mercury. Examples include shark, swordfish, and king mackerel. Avoid shark, swordfish, king mackerel, and tilefish, which have high levels of mercury. Do not eat tile fish, swordfish, shark and king mackerel. They contain high levels of mercury.

Addressing Common Concerns

• Spicy Foods: Love hot sauce? Most babies can handle it and other fiery foods in your diet. But if your little one is gassy or colicky and gets diarrhea every time you sprinkle red pepper flakes over your pizza, cut back on the heat for a few weeks to see if that helps.
• Gassy Foods: Common culprits include beans, broccoli, cabbage, and Brussels sprouts. Bloating, burping, and passing gas are normal. But if your baby is gassy or has colic, avoid these foods for a few weeks to see whether they relieve the symptoms.
• Peppermint, Parsley, and Sage: They’re full of flavor. But some herbs may affect how much milk your body makes. For instance, eating a lot of parsley could curb lactation. And too much sage and peppermint may cut your milk supply. For some nursing moms, even peppermint-flavored toothpaste and candies are a problem.
• Milk: It’s rarely a problem. But see how your baby does. Tell your pediatrician if your tot gets skin problems, has trouble breathing after breastfeeding, or has other symptoms.
• Eggs, Peanuts, and Nuts: What if you aren’t allergic, and you want to prevent your baby from developing an allergy? Sorry, but there’s no proof that you can do that by skipping specific foods. Cutting certain foods out of your diet may make the skin condition eczema less likely for your little one. Ask your doctor or pediatrician for advice.

Supplements for Breastfeeding Mothers

Although a healthy diet is the most important factor in nutrition during breastfeeding, there’s no question that taking supplements can help replenish your stores of certain vitamins and minerals. There are a number of reasons you might be low in certain nutrients during the postpartum period. You might not be eating enough of the foods that contain those nutrients or meeting the increased energy demands of breast milk production. Plus, your diet may have changed since you’re busy looking after your baby. Taking supplements can help boost your intake of essential nutrients. But it’s important to be wary when choosing supplements since many contain herbs and other additives that aren’t safe for breastfeeding parents. Always be sure to purchase products from reputable brands that undergo testing by third-party organizations such as NSF and USP.

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• Multivitamins: A multivitamin can be a great way to increase your intake of important vitamins and minerals. Vitamin and mineral deficiencies are common after delivery, and research shows that deficiencies affect birthing people in both high income and low income settings. For this reason, it may be a good idea to take a daily multivitamin, especially if you don’t think you’re getting enough vitamins and minerals through your diet alone.
• Vitamin B12: Vitamin B12 is a super important water-soluble vitamin that’s essential for your baby’s health and your own health during breastfeeding. Plus, many people - especially those who follow mostly plant-based diets, have had gastric bypass surgery, or take certain medications (such as acid reflux drugs) - are already at an increased risk of having low B12 levels. If you fit into one of these categories, or if you feel that you don’t eat enough B12-rich foods (such as fish, meat, poultry, eggs, and fortified foods), then taking a B-complex or B12 supplement is a good idea. Remember that most high quality multivitamins and prenatal vitamins contain enough B12 to cover your needs.
• Omega-3 DHA: Omega-3 fatty acids are all the rage nowadays, and for good reason. These fats, naturally found in fatty fish and algae, play essential roles in both your and your baby’s health. For example, the omega-3 fat docosahexaenoic acid (DHA) is critical for developing your baby’s nervous system, skin, and eyes. And the concentration of this important fat in breast milk largely depends on your intake levels. What’s more, research shows that babies who consume breast milk with high levels of DHA have better vision and neurodevelopment outcomes. Because the concentrations of omega-3s in your breast milk reflect your intake of these important fats, it’s essential that you get enough. We recommend that breastfeeding parents take 250-375 milligrams per day of DHA and eicosapentaenoic acid (EPA), another important omega-3 fat. Although eating 8-12 ounces of fish - especially fatty fish like salmon and sardines - can help you reach the recommended intake levels, taking a fish oil or krill oil supplement is a convenient way to cover your daily needs.
• Vitamin D: Vitamin D is found in only a few foods, such as fatty fish, fish liver oils, and fortified products. Your body can also produce it with sunlight exposure, though your vitamin D production depends on many factors, such as your skin color and where you live. This vitamin plays many important roles in your body and is essential for immune function and bone health. Vitamin D is usually present in only small amounts in breast milk, especially when sun exposure is limited. Supplementing with 400 international units (IU) of vitamin D per day is recommended for breastfed babies and babies consuming less than 1 liter of formula per day, starting in the first few days of life and continuing until 12 months of age. According to a 2015 study, supplementing with 6,400 IU per day can help supply your baby with adequate amounts of vitamin D through breast milk alone. Interestingly, this amount is much higher than the current recommended vitamin D intake of 600 IU for breastfeeding parents. Vitamin D deficiency is extremely common among people who are breastfeeding. Deficiency can lead to negative health outcomes, including an increased risk of postpartum depression. That’s why supplementing with this vitamin is recommended. Ask your healthcare professional for specific dosing recommendations based on your current vitamin D levels.

Your healthcare professional might suggest you take a daily multivitamin and mineral supplement until you wean your baby. Think about adding supplements to your diet. Your healthcare professional may suggest you take a daily vitamin B-12 supplement. Vitamin B-12 is found mostly in animal products. If you don't eat enough foods fortified with vitamin D and you have limited sun exposure, you might need to take vitamin D supplements. Good sources of vitamin D-fortified foods are cow's milk and some cereals. Too little vitamin D can cause rickets, a softening and weakening of bones. Tell your healthcare professional if you're giving your baby a vitamin D supplement. Maybe. Continued use of a prenatal vitamin after giving birth may exceed the iron and folic acid needs of a breastfeeding mother. The recommended dietary allowances (RDAs) are the average amount of a vitamin or mineral that meets the daily nutrient needs of nearly all healthy people. Therefore, diet alone may not ensure adequate nutrition for breastfeeding women. In these cases, breastfeeding mothers may benefit from taking a multivitamin supplement. Yes. A mother's need for iodine and choline increases during lactation. The Dietary Guidelines for Americans recommend breastfeeding women consume 290 micrograms (mcg) of iodine and 550 milligrams (mg) of choline daily throughout the first year after giving birth.

Special Diets

Vegetarian diets can be compatible with breastfeeding. If you avoid meat, make sure you eat other sources of iron and zinc such as dried beans, dried fruit, nuts, seeds and dairy. If you avoid all animal products (vegan diet) you will need to take a B12 supplement to make sure your baby does not develop a B12 deficiency. Breastfed infants of women who do not consume any animal products may have very limited amounts of vitamin B12. Low amounts of vitamin B12 can put infants at risk of neurological damage from vitamin B12 deficiency. Iron may also be of concern. For protein, try plant sources, such as soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.

Food Allergies in Breastfed Infants

In rare cases a breastfeeding baby may develop a food allergy to foods the mother is eating. The most common symptoms are green, mucus-like and blood-specked stools. Colic and reflux are not usually caused by food allergies. The most common foods that cause allergies are dairy products, soy products, wheat and eggs. Less common foods that cause allergies include fish, nuts, peanuts or corn. A baby could develop an allergy to any food you eat. Keeping a food diary of symptoms along with what you eat might help you know which foods are causing the problem. As long as your baby is gaining weight and not anemic, the allergy is not going to cause any long-term problems. You do not need to stop breastfeeding. Removing the suspected foods from your diet by carefully reading all food labels should solve the problem but it may take 4-6 weeks for the infant’s symptoms to resolve. Some foods or drinks in your diet could cause your baby to become fussy, have a reaction, or have intolerance. Symptoms of an intolerance include a rash, diarrhea, and wheezing. If you think that something in your diet might be affecting your baby, avoid that food or drink for up to a week.

Up to 1% of breastfed infants have an allergy to cow’s milk protein from the breastfeeding parent’s diet and may develop rashes, eczema, diarrhea, bloody stools, vomiting, or colic. Your healthcare professional can advise you on how long to exclude dairy from your diet and when it’s safe to reintroduce dairy.

Weight Loss After Pregnancy

You might be tempted to lose weight quickly after delivery, but weight loss takes time, and it’s important to be kind to your body during this transition. As a result of the many hormonal changes that take place during breastfeeding and the calorie demands of making breast milk, you may have a bigger appetite during breastfeeding. Restricting your calorie intake too much, especially during the first few months of breastfeeding, may decrease your milk supply and much-needed energy levels.

Losing about 1.1 pounds (0.5 kilograms) per week through a combination of a healthy diet and exercise …

Dispelling Myths and Misconceptions

Another common misconception is that “gassy” foods such as cauliflower and cabbage will cause gassiness in your baby too. Although these foods may make you gassy, the gas-promoting compounds do not transfer to breast milk, according to a 2017 research review. The foods you eat while breastfeeding are important for your health and your baby’s health. Salmon, chia seeds, and butternut squash are a few nutritious foods you can try as you breastfeed.

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