Leena Watts
Breastfeeding requires a lot of energy, so it's important to eat a healthy, balanced diet with a variety of nutrient-rich foods. While breastfeeding, your nutritional needs are higher than usual, and you may need to increase your calorie intake. Your body knows what nutrition your baby needs, but it's important to eat enough food to meet your own nutritional requirements. While you don't need a perfect diet, it's best to focus on nutrient-dense foods and reasonable portions. It's also a good idea to stay hydrated, as breastfeeding women lose a lot of fluids. In addition, certain foods should be consumed in moderation, such as caffeine and seafood, as they can be passed on to the baby through breast milk. If your baby has an allergy, you may need to adjust your diet, but this is rare and should be done under the guidance of a healthcare professional.
| Characteristics | Values |
|---|---|
| Dietary restrictions | Generally, women do not need to restrict their diet while breastfeeding. However, certain types of seafood should be consumed in limited amounts. |
| Calories | Breastfeeding mothers generally need more calories to meet their nutritional needs. The recommended intake is 1,800 calories per day, but this can vary depending on activity level, body size, age, body mass index, and whether the mother is exclusively breastfeeding or formula feeding as well. |
| Vitamins and minerals | Mothers need to ensure they are getting enough vitamins and minerals to support two people. The RDA for some nutrients, such as iodine and choline, increases while breastfeeding. Mothers on a vegan or vegetarian diet may need to take supplements to ensure adequate nutrient intake. |
| Allergies | 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. If an allergy is suspected, mothers should carefully read food labels and remove the offending food from their diet. |
| Weight loss | Breastfeeding mothers can lose weight while breastfeeding, but it is recommended to wait until the baby is two months old before starting a weight loss program. Short-term weight loss of approximately 1 kg/2.2 pounds per week through a combination of dieting and aerobic exercise appears safe. |
| Caffeine | Caffeine is not off-limits while breastfeeding, but some mothers may wish to restrict their intake. Research has shown that only about 1% of the caffeine consumed ends up in breast milk, and mothers can drink up to 200 milligrams per day (about two 8-ounce cups of coffee) without any worries. |
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What You'll Learn
Dietary requirements and restrictions
Breastfeeding requires a lot of energy and nutrients, so it is important to eat a healthy and diverse diet. Generally, breastfeeding mothers need to consume more calories than they did before pregnancy—around 340 to 400 extra kilocalories per day. This can vary depending on age, body mass index, activity level, and whether the mother is exclusively breastfeeding or also formula-feeding.
Breastfeeding mothers should ensure they eat enough food and stay hydrated. A nutrient-dense diet, similar to that of pregnancy, is recommended, with plenty of vitamins and minerals. It is advised to include protein-rich foods 2–3 times a day, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. Whole grains, vegetables, and fruits are also important components of a breastfeeding diet.
Some mothers may need to take supplements to ensure they meet their nutritional requirements. For instance, those on vegetarian and vegan diets may need to take supplements to ensure adequate intake of nutrients such as iodine, choline, iron, vitamin B12, and omega-3 fats.
While there are generally no specific foods to limit or avoid while breastfeeding, certain types of seafood should be consumed in moderation due to their mercury content. Additionally, some mothers may choose to restrict their caffeine intake, although research suggests that only about 1% of the caffeine consumed ends up in breast milk, and up to 200 milligrams per day (approximately two 8-ounce cups of coffee) is considered safe.
In rare cases, a breastfeeding baby may develop a food allergy to foods the mother is eating. The most common symptoms of an allergy include green, mucus-like, and blood-specked stools. If a mother suspects a food allergy, she should consult a healthcare professional for advice and guidance on planning her diet.
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Weight loss and breastfeeding
Breastfeeding requires extra calories, with breastfeeding mothers needing 340 to 400 more kilocalories (kcal) per day than they consumed before pregnancy. This means that some of the energy needed to produce milk can come from stored body fat, which can result in weight loss. However, this extra fuel burning may not always translate to weight loss after birth, as factors like the type of delivery, physical activity level, and others can influence weight loss.
It is recommended that mothers wait at least six to eight weeks after birth before actively trying to lose weight. During this time, the body is recovering from birth and getting used to making milk. Eating less than 1,800 calories a day can reduce milk production and affect the nutrients in breast milk. Additionally, rapid weight loss is not healthy and can be hard on the body.
To lose weight while breastfeeding, it is recommended to eat a wide variety of nutritious foods, stay physically active, and follow gradual, safe weight loss practices. Eating smaller, balanced meals more frequently throughout the day can help maintain energy levels and prevent overeating. It is also important to prioritize eating lots of protein and vegetables, and to limit processed and sugary foods.
Some mothers may wish to restrict their caffeine intake while breastfeeding, as caffeine can be passed to the baby through breast milk. Additionally, certain types of seafood should be consumed in limited amounts, as most fish contain mercury that can pass from mother to infant and have adverse effects on the baby's brain and nervous system.
It is important to note that supplements, shakes, and similar items marketed for weight loss are not generally recommended during breastfeeding, as they may not be safe for the mother or the baby. It is always best to consult with a healthcare provider or dietitian before making any significant changes to your diet or starting a weight loss program while breastfeeding.
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Food allergies and intolerances
If you have ruled out other causes and suspect that your baby's symptoms are related to your diet, it is recommended to consult a health professional, such as a dietitian who specialises in food allergies and intolerances, before making any changes. They can guide you on how to manage food allergies and intolerances while ensuring you maintain a well-balanced diet.
If your baby is allergic or intolerant to traces of foods in your diet, they may exhibit adverse reactions. A food allergy typically refers to reactions that involve the immune system, where even a small amount of an allergen can trigger a significant response. Common allergens include dairy, eggs, fish, shellfish, peanuts, tree nuts, wheat, and soy. Allergic reactions may occur soon after a feed, such as vomiting, reflux, or a rash, or they may take hours or days to appear, such as blood in the bowel motions or eczema.
A food intolerance, on the other hand, does not involve the immune system, but the symptoms in breastfed babies may overlap with those of food allergies. Babies can react to food chemicals, including food additives and natural food chemicals found in everyday healthy foods. They may also react to staple foods like dairy products, soy, and certain grains.
If you suspect that your baby is reacting to something in your diet, you may try eliminating potential allergens from your diet one at a time and observing your baby's response. It can take up to ten days for the food to clear from your baby's system. Keeping a food diary alongside a record of your baby's symptoms can also help identify patterns.
It is generally not recommended to restrict your diet unless you notice specific reactions that occur consistently with certain ingredients. Babies are less likely to become allergic to foods they are regularly exposed to, so unnecessary exclusion may increase the risk of allergies. However, if you have a family history of allergies, exclusively breastfeeding your baby for around the first six months is advised to reduce their risk of developing allergies.
While breastfeeding is beneficial for your baby, if you feel uncomfortable continuing to eat the food your child is allergic to, you may choose to avoid it. It is important to consult your healthcare provider for guidance, as advice may vary, and they can help you make informed decisions about your diet while ensuring your baby's well-being.
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Nutritional supplements
In addition to increased calorie requirements, breastfeeding mothers also have higher needs for certain vitamins and minerals. For example, the recommended dietary allowance (RDA) for iodine and choline increases while breastfeeding. The Dietary Guidelines for Americans recommend that breastfeeding women consume 290 micrograms (mcg) of iodine and 550 milligrams (mg) of choline daily throughout the first year after giving birth. As diet alone may not meet these increased requirements, some mothers may benefit from taking a multivitamin supplement.
Breastfeeding mothers who follow vegetarian or vegan diets may be at greater risk for nutritional deficiencies and should take particular care to ensure they are meeting their nutritional requirements. For example, vegans should take a B12 supplement to prevent their baby from developing a B12 deficiency. Additionally, health care providers should work with breastfeeding women on vegetarian or vegan diets to determine if they need supplementation of iron, vitamin B12, and omega-3 fats.
It is important to note that dietary restrictions from pregnancy do not apply to breastfeeding, and mothers can generally eat a healthy and diverse diet without limiting or avoiding specific foods. However, certain types of seafood should be consumed in limited amounts due to their high mercury content, which can pass from mother to infant through breast milk and adversely affect the infant's brain and nervous system. The Food and Drug Administration (FDA) recommends that nursing mothers avoid shark, swordfish, king mackerel, and tilefish.
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Alcohol consumption
It is important to note that the amount of alcohol in breast milk corresponds closely with the mother's blood alcohol level at the time of feeding. Therefore, it is recommended to wait for the alcohol to leave the body before breastfeeding. The time it takes for alcohol to leave the body varies depending on weight, the amount consumed, the speed of consumption, whether food was consumed alongside alcohol, and individual differences in metabolising alcohol. As a general rule, it is advised to wait at least two hours after consuming one drink before nursing or pumping milk. For a 150-pound woman, this duration increases to four hours for two drinks and almost a day for nine drinks.
The effects of alcohol consumption on lactation and the infant have been studied, but the long-term outcomes are still unknown. Excessive alcohol consumption can interfere with the milk ejection reflex and decrease milk production. It can also lead to negative outcomes for the infant, including sleep disturbances, abnormal weight gain, and impaired development and growth. The American Academy of Pediatrics recommends avoiding alcohol while breastfeeding, as it does reach the baby through breast milk.
It is worth noting that pumping and dumping will not remove alcohol from the breast milk or the bloodstream. Instead, alcohol levels in breast milk will diminish over time as the level in the bloodstream decreases. If a mother chooses to consume alcohol, she can express and store breast milk before drinking, and then feed her baby the expressed milk after alcohol consumption. Alternatively, she can feed her baby formula in the hours following alcohol consumption. Overall, while moderate alcohol consumption may not be harmful, it is important to prioritise the safety and well-being of both the mother and the infant.
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Frequently asked questions
No, you do not need to change your diet while breastfeeding. However, it is important to eat a healthy and diverse diet with plenty of nutrients and extra calories. Generally, women do not need to limit or avoid specific foods while breastfeeding, except for certain types of seafood, which should be consumed in limited amounts.
Here are some tips to help you plan your diet while breastfeeding:
- Include protein-rich foods 2-3 times per day, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds.
- 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 bread, pasta, cereal, and oatmeal in your daily diet.
- Drink water to satisfy your thirst.
While you do not need to limit or avoid most foods while breastfeeding, it is important to consume certain types of seafood in moderation due to the presence of mercury, which can pass from mother to infant through breast milk. It is also recommended to limit caffeine intake while breastfeeding, as some babies may be sensitive to it.
There is limited research on the safety of a vegan diet while breastfeeding. It is important to carefully plan your diet and take nutritional supplements, such as vitamin B12, to meet your increased nutritional needs during this time. Consult with a healthcare provider to determine if you need additional supplements like iron, omega-3 fats, or iodine.
