Dante Carrillo
Breastfeeding requires a lot of energy, with new mothers burning an extra 300 to 500 calories a day. This means that now is not the time to diet, and it's important to feed your body what it needs to continue making milk for your baby. While there are no specific dietary requirements for breastfeeding mothers, it's important to eat a healthy and diverse diet with plenty of fruits and vegetables, protein, whole grains, and fibre. It's also important to stay hydrated, as breastfeeding can be dehydrating. While there are no foods that need to be avoided, certain foods can change the flavour of your breast milk, and some babies may be reluctant to feed if they detect strong flavours like garlic or spice. Caffeine and alcohol should be consumed in moderation, as they can be passed to the baby through breast milk and may cause restlessness and irritability.
Does dieting reduce breast milk?
| Characteristics | Values |
|---|---|
| Calories | Breastfeeding mothers need more calories to meet their nutritional needs. Breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than their pre-pregnancy diet. This equates to approximately 2,000 to 2,800 kcal per day. |
| Caffeine | Caffeine passes from the mother to the infant in small amounts through breast milk. High caffeine consumption (10 cups of coffee or more per day) can lead to fussiness and irritability in the infant. |
| Alcohol | Alcohol passes through breast milk and can inhibit milk flow and reduce supply. It is recommended to wait 2-3 hours after drinking before breastfeeding. |
| Allergies | Babies can develop allergies to foods the mother is eating, with dairy, soy, and wheat being the most common causes. |
| Vitamins | It is recommended that breastfeeding mothers take a daily vitamin D supplement during autumn and winter. |
| Water | Drinking plenty of water is important to support hydration, energy, health, and general well-being. |
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What You'll Learn
Breast milk flavour changes with diet
A mother's diet can indeed affect the taste of her breast milk, and babies not only notice these flavour changes but also respond to them. Flavours in breast milk might even affect a child's food preferences.
Flavour compounds from the food that mothers ingest are passed into their breast milk, and babies can detect these diet-transmitted flavours within hours of a single maternal ingestion. For example, the garlic flavour in breast milk was found to peak between 2 and 3 hours after ingestion. Other compounds that are known to transfer to breast milk include alcohol, anise, caraway, carrots, eucalyptus, and mint.
Breast milk flavours accustom your child to the types of foods your family eats. Your baby may be reluctant to try different-flavoured breast milk, especially if it's garlicky or spicy, but the flavour won't hurt them. However, if your child has a food allergy or sensitivity, it's important to be cautious about what you eat. Only about 3% of exclusively breastfed babies have this problem.
It's recommended that breastfeeding mothers eat a healthy, balanced diet with a variety of foods. It's important to make sure you're eating enough food, consuming a minimum of 1,800 calories per day, although this will vary depending on your activity level and body size. It's also recommended that breastfeeding women drink plenty of fluids, including water, lower-fat milks, and lower-sugar or sugar-free drinks.
Caffeine and alcohol should be consumed in moderation as they can pass through breast milk to your baby. Caffeine may make your baby restless, and alcohol may inhibit milk flow and reduce your milk supply if consumed daily.
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Alcohol and breastfeeding
While dieting, in the sense of restricting calories, is not recommended for breastfeeding mothers, who should consume a minimum of 1800 calories per day, there are some substances that a breastfeeding mother may wish to limit or avoid. One such substance is alcohol.
It is well-established that alcohol passes through breast milk to the baby. However, this does not mean that a breastfeeding mother must abstain from alcohol entirely. Moderate alcohol consumption, defined as up to one standard drink per day, is not known to be harmful to the infant. One standard drink is defined as 12 ounces of regular beer, 5 ounces of wine, or 1½ ounces of liquor.
To be on the safe side, a breastfeeding mother should wait at least two hours after a single drink before nursing. The alcohol level in breast milk is essentially the same as the alcohol level in a mother's bloodstream, and it decreases over time as the alcohol gradually leaves her blood. Alcohol can generally be detected in breast milk for about two to three hours per drink consumed, and the more alcohol consumed, the longer it can be detected. For example, alcohol from two drinks can be detected for about four to five hours, and from three drinks, about six to eight hours.
If a mother wishes to breastfeed sooner than two hours after drinking, she can feed her baby with previously expressed milk. If a mother decides to express or pump milk within two hours of consuming alcohol, she should discard that milk.
Excessive alcohol consumption while breastfeeding could lead to decreased milk production and may negatively affect the infant's development, growth, and sleep patterns. Binge drinking, defined as consuming more than six units of alcohol in one session, may also impair a mother's judgment and ability to care for her child safely.
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Breastfeeding diet tips
Breastfeeding can be a hungry business, so it's important to eat enough food and ensure you're getting the right nutrients. The number of extra calories needed varies depending on age, body mass index, and activity level, but generally, breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than they did before pregnancy. This equates to approximately 2,000 to 2,800 kcal per day. It's also recommended that breastfeeding women consume 290 micrograms (mcg) of iodine and 550 milligrams (mg) of choline daily throughout the first year after giving birth.
You don't need to follow a special diet when breastfeeding, but it's always a good idea to eat a healthy, balanced, and varied diet with plenty of fruits and vegetables. Aim for at least five portions of fruit and vegetables per day, including fresh, frozen, tinned, and dried produce. Choose higher-fibre or wholegrain varieties of starchy foods, such as potatoes, bread, pasta, and rice, and be sure to include plenty of fibre in your diet. Good sources of fibre include wholemeal bread, pasta, breakfast cereals, brown rice, and pulses such as beans and lentils.
Protein-rich foods are also important, so include beans, pulses, fish, eggs, and lean meat in your diet. If you're vegetarian or vegan, make sure you eat other sources of iron and zinc, such as dried beans, dried fruit, nuts, seeds, and dairy. If you're vegan, you'll also need to take a B12 supplement to prevent your baby from developing a B12 deficiency.
It's recommended that all women, including those who are breastfeeding, take a daily supplement containing 10mcg of vitamin D during the autumn and winter months. Fish is another good source of vitamin D, and it's recommended that breastfeeding women eat at least two portions of fish per week, one of which should be oily fish such as mackerel, sardines, trout, or salmon. However, be aware that certain types of seafood should be consumed in limited amounts.
While breastfeeding, it's best to limit your caffeine intake, especially when your baby is less than six months old. If you're breastfeeding, aim for no more than 200mg of caffeine per day. Alcohol should also be avoided when nursing your baby, as it passes through breast milk and can inhibit milk flow. If you do choose to drink alcohol, it's recommended to wait two hours after having a drink before feeding your baby.
Finally, remember to drink plenty of fluids, especially water, to stay hydrated. Many women find they're thirsty while breastfeeding, so be sure to have a drink beside you when you settle down to feed your baby.
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Breastfeeding and caffeine
While breastfeeding, it is not necessary to follow a special diet. However, it is always recommended to eat a healthy and balanced diet with a variety of foods. It is important to ensure that you are consuming enough calories; nursing mothers should consume a minimum of 1800 calories per day, although this may vary depending on activity level and body size.
Caffeine is a stimulant that can reach your baby through breast milk. It occurs naturally in many foods and drinks, including coffee, tea, and chocolate, and is also added to some soft drinks and energy drinks. Caffeine may make your baby restless and disrupt their sleep, and babies respond differently to caffeine. It is recommended that breastfeeding mothers consume no more than 200-300 mg of caffeine per day. Fussiness, jitteriness, and poor sleep patterns have been observed in infants whose mothers consume very high amounts of caffeine, equivalent to about ten or more cups of coffee per day.
Some studies suggest that caffeine intake above 130 mg per day may negatively impact weight gain in exclusively breastfed infants. However, it is important to note that preterm and newborn infants metabolize caffeine much slower than older infants, and their serum caffeine levels may be similar to those of their mothers.
If you are concerned about your caffeine intake while breastfeeding, consider reducing your consumption, especially when your baby is less than six months old. You can try herbal teas, fruit juices (in moderation), or mineral water as alternatives to caffeinated beverages.
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Breastfeeding and vitamins
Breastfeeding requires mothers to eat a healthy, balanced diet to support the health of both themselves and their baby. Breast milk is designed to provide the right amount of calories and nutrients for the baby's growth and health. While breastfeeding, mothers need 200 more calories per day than they did during pregnancy, and it is important that these calories come from nutritious foods.
Mothers should aim to eat at least 5 portions of a variety of fruits and vegetables, starchy foods, fibre, and protein-rich foods such as beans, pulses, fish, eggs, and lean meat. Dairy or dairy alternatives are also important, choosing lower-fat and lower-sugar products where possible. It is recommended that breastfeeding women eat at least 2 portions of fish per week, one of which should be oily fish such as mackerel, sardines, trout, or salmon. However, it is important to avoid shark, swordfish, king mackerel, and tilefish due to their high mercury content.
In addition to a healthy diet, breastfeeding mothers should also focus on staying hydrated. It is recommended to drink at least 8 cups of water each day and have a glass of water each time you nurse your baby. Other hydrating liquids include juice, milk, broths, herbal teas, and soups. Caffeinated drinks like coffee and tea should be limited, as caffeine can reach the baby through breast milk and may make them restless. Alcohol should also be avoided, as it passes through breast milk and may reduce milk supply if consumed daily.
Breastfeeding mothers may also benefit from taking certain vitamins and supplements. Vitamin D supplements are recommended for both mothers and babies, especially during the autumn and winter months when there is less sunlight exposure. Nursing mothers also need slightly more vitamin C than during pregnancy, with a recommended daily intake of 115-120 milligrams. A daily multivitamin containing 100% of the recommended dietary allowance (RDA) can help ensure adequate nutrient intake.
While there are no specific "breastfeeding foods" proven to boost milk production, eating a nutritious diet and staying hydrated are crucial for maintaining milk supply. Overall, breastfeeding mothers should focus on consuming a variety of healthy foods, staying hydrated, and taking recommended vitamins and supplements to support their own health and the healthy development of their baby.
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Frequently asked questions
Dieting, or severely restricting calories, can reduce breast milk. Breastfeeding burns 300 to 500 calories a day, so it's important to eat enough food to nourish yourself and your baby. Generally, nursing mothers should consume a minimum of 1,800 calories per day, but this varies depending on activity level and body size.
It's recommended that breastfeeding mothers eat a healthy, diverse diet with foods from all food groups. This includes:
- At least 5 portions of fruit and vegetables a day
- Starchy foods such as potatoes, bread, pasta, rice or other starchy carbohydrates
- Plenty of fibre from wholemeal bread, pasta, breakfast cereals, brown rice, pulses, fruit and vegetables
- Protein foods such as beans, pulses, fish, eggs and lean meat
- Dairy or dairy alternatives, such as milk, cheese and yoghurt, choosing lower-fat and lower-sugar products where possible
While there are fewer dietary restrictions for breastfeeding mothers compared to pregnancy, there are some foods to be cautious of. These include:
- Caffeine, which can reach your baby through breast milk and may make them restless or keep them awake. It's recommended that breastfeeding mothers have no more than 200mg of caffeine per day.
- Alcohol, which can inhibit milk flow and reduce milk supply if consumed daily. It's recommended to wait 2-3 hours after drinking alcohol before breastfeeding.
- Certain types of seafood, as most fish contain mercury that can pass from mother to infant through breast milk.
Yes, the flavours in your diet will appear in your breast milk. While most babies will tolerate spicy and garlicky milk, some may be hesitant to nurse if the flavour changes drastically.
