Brenda Khan
A mother's diet is extremely important when breastfeeding. The food consumed by a breastfeeding mother determines the nutritional composition of the breast milk, which is essential for the baby's development. A healthy diet is crucial for the mother's health and can also help support her milk production. While there is no need for a breastfeeding mother to follow a restrictive diet, it is recommended to eat a variety of healthy foods, including fruits, vegetables, whole grains, protein-rich foods, and calcium-rich foods. Additionally, it is important to stay hydrated, as breastfeeding can increase thirst. Certain foods, such as caffeine and seafood containing mercury, should be consumed in moderation, while a multivitamin supplement may be beneficial to ensure adequate nutrient intake. In rare cases, a breastfeeding mother may need to modify her diet if her baby develops food allergies. Overall, a well-rounded and nutritious diet is key to supporting both the mother's health and the baby's development during the breastfeeding journey.
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What You'll Learn
Breastfeeding diet recommendations
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 can cut back on your calorie intake.
Breastfeeding mothers generally need more calories to meet their nutritional needs. To be well-nourished, breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than the amount they consumed before pregnancy. This means approximately 2,000 to 2,800 kcal per day for breastfeeding women. The number of additional calories needed for a breastfeeding woman is affected by her age, body mass index, activity level, and whether she is exclusively breastfeeding or both breastfeeding and formula feeding.
A balanced breastfeeding diet includes a variety of foods from different food groups, emphasising protein and calories to support breast milk production. Focus on eating balanced meals and snacks consisting of whole, minimally processed foods from each food group:
- Lean proteins, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds.
- Whole grains, including oats, brown rice, and quinoa.
- Healthy fats, such as avocado, nuts, and olive oil.
- A wide variety of fruits and vegetables.
- Include protein-rich foods 2-3 times per day, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds.
- Eat at least 70 grams of protein daily.
- 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.
- Aim for at least 16 cups of water daily.
- Include healthy fats such as avocado, nuts, and olive oil.
- Ensure you get enough calcium, iron, vitamin C, and omega-3 fatty acids.
- Limit caffeine and alcohol intake.
- Be careful about seafood consumption due to mercury content.
- If you follow a vegetarian or vegan diet, ensure adequate intake of iron, vitamin B12, and other nutrients.
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Foods to avoid
A healthy diet is important for breastfeeding mothers and their babies. However, some foods and drinks should be avoided or consumed in limited amounts.
Mercury-Rich Seafood
Fish is an excellent source of protein and essential vitamins and minerals. However, most fish contain mercury, which can pass from mother to infant through breast milk and adversely affect the infant's brain and nervous system. The US Food and Drug Administration and the Environmental Protection Agency advise limiting swordfish, marlin, shark, and oily fish (such as tuna, salmon, and mackerel) to one portion a week. Opt for fish with lower mercury levels, such as salmon, tilapia, and trout.
Caffeine
Caffeine is a stimulant that can make your baby restless. It is present not only in tea and coffee but also in chocolate, energy drinks, and soft drinks. While breastfeeding, it is sensible to cut out caffeine entirely or limit your intake to no more than 300 mg per day.
Alcohol
While an occasional drink is unlikely to harm your baby, it is safer not to drink any alcohol while breastfeeding. If you do choose to drink, it is recommended to wait at least 2-3 hours per serving before breastfeeding or pumping, as alcohol is removed from your milk as your blood alcohol levels decrease.
Lactose and Common Allergens
Some babies may be lactose intolerant or develop allergies to foods such as dairy products, soy, wheat, eggs, fish, nuts, peanuts, or corn. If your baby shows signs of an allergy, carefully read food labels and remove the suspected allergen from your diet. Consult a registered dietitian to help plan your diet and ensure you are getting the necessary nutrients.
Herbs Affecting Milk Supply
Some herbs, such as parsley, sage, and peppermint, can negatively impact your milk supply. Minimise your consumption of these herbs, especially if you suspect your baby is not getting enough breast milk.
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Nutritional requirements
A healthy and diverse diet is recommended for breastfeeding mothers, with a focus on nutrient-dense foods. Protein-rich foods should be included 2-3 times per day, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. However, it is important to limit certain types of seafood due to mercury content, which can adversely affect the infant's brain and nervous system.
Breastfeeding mothers should also aim for three servings of vegetables, including dark green and yellow varieties, and two servings of fruit per day. Whole grains, such as whole wheat bread, pasta, cereal, and oatmeal, are recommended as part of a daily diet. Calcium-rich foods are crucial, with adults needing around 2 to 3 servings per day to maintain bone strength. Good sources of calcium include dairy products like milk, cheese, and yoghurt, as well as fortified soy milk.
Additionally, breastfeeding mothers should be mindful of their iodine and choline intake, as the recommended dietary allowances (RDAs) for these nutrients increase during breastfeeding. Iodine is essential for the baby's brain development, and sources include seafood, dairy, iodized salt, and bread flour fortified with iodine. Multivitamin supplements may be beneficial to ensure adequate iodine and choline intake.
Vitamin B12 is another critical nutrient during breastfeeding, and a B12 supplement is recommended for vegan mothers or those with low B12 levels. Omega-3 fatty acids are also important for both mother and baby. While caffeine intake should be limited, especially when the baby is under six months old, alcohol consumption can be occasional and limited to one to two drinks, avoiding breastfeeding for 2 to 3 hours afterward.
In summary, a well-rounded diet with a variety of nutrient-dense foods is key to meeting the nutritional requirements of breastfeeding mothers and promoting the health and development of their infants.
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The impact of diet on breast milk
A mother's diet is important when breastfeeding, as it can affect both her health and the health of her baby. Breast milk varies in calorie content and composition, and changes during each feeding and throughout the lactation period to meet the baby's needs. The milk at the beginning of a feed is more watery to quench the baby's thirst, while the milk that comes later is thicker, higher in fat, and more nutritious.
Breastfeeding requires extra calories, with breastfeeding mothers needing 340 to 400 more kilocalories (kcal) per day than they consumed before pregnancy. This means approximately 2,000 to 2,800 kcal per day for breastfeeding women, depending on their age, body mass index, activity level, and whether they are exclusively breastfeeding or also formula feeding. Breastfeeding mothers should also aim to eat at least two portions of fish per week, one of which should be oily fish such as mackerel, sardines, trout, or salmon. Oily fish is a good source of omega-3 fats, which are important for the baby's brain development.
In addition to a varied and balanced diet, breastfeeding mothers may benefit from taking a daily multivitamin supplement. The recommended dietary allowances (RDAs) for some nutrients, such as iodine and choline, increase while breastfeeding, and diet alone may not provide sufficient amounts. Calcium is another important nutrient during breastfeeding, as it is a major ingredient in breast milk. If a mother's diet does not contain enough calcium, her body will use calcium from her bones, which can affect her bone strength. Good sources of calcium include dairy products, such as milk, cheese, and yoghurt, as well as soy milk fortified with calcium.
Breastfeeding mothers should also be aware of certain foods that may need to be limited or avoided. Caffeine intake should be reduced, especially when the baby is less than six months old, and alcohol should be avoided during the first month of breastfeeding. While breastfeeding mothers do not need to limit or avoid most foods, certain types of seafood should be consumed in limited amounts due to the presence of mercury, which can pass into the breast milk and adversely affect the baby's brain and nervous system. In rare cases, a breastfeeding baby may also develop a food allergy to foods the mother is eating, with dairy products, soy products, wheat, eggs, fish, nuts, peanuts, and corn being the most common causes of allergies.
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Supplements
A mother's diet is important while breastfeeding, as good nutrition supports the health of both the mother and the infant. Breastfeeding mothers generally need to consume more calories to meet their nutritional needs. This means approximately 2,000 to 2,800 kcal per day for breastfeeding women, depending on age, body mass index, activity level, and whether they are exclusively breastfeeding or also formula feeding.
However, diet alone may not ensure adequate nutrition for breastfeeding mothers. In these cases, supplements can help provide the necessary vitamins and minerals. For example, mothers who follow a vegan diet will need to take a B12 supplement to prevent their babies from developing a B12 deficiency. Similarly, mothers eating a vegetarian or vegan diet may need to supplement iron, vitamin B12, and omega-3 fats.
The recommended dietary allowances (RDAs) for some nutrients, such as iodine and choline, increase 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. Health care providers can work with breastfeeding mothers to determine if they need an iodine or choline supplement to achieve adequate intake.
In addition, breastfeeding mothers can also use their Healthy Start card to get free vitamin supplements. It is recommended that breastfeeding mothers have no more than 200 mg of caffeine per day, as it can reach the baby through breast milk and act as a stimulant.
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Frequently asked questions
It is recommended that breastfeeding mothers eat a healthy and diverse diet, including plenty of protein and calcium. Aim to eat at least 2 portions of fish per week, one of which should be oily fish such as salmon, sardines, trout or mackerel. Include whole grains, starchy vegetables, and at least 5 portions of fruit and vegetables per day.
Generally, women do not need to limit or avoid specific foods while breastfeeding. However, it is recommended to limit caffeine intake to 200mg per day and be cautious about the amount and types of seafood consumed due to the presence of mercury, which can adversely affect the baby's brain and nervous system. Alcohol should be avoided during the first month of breastfeeding and limited to one to two drinks occasionally thereafter.
The recommended dietary allowances (RDAs) for some nutrients, such as iodine and choline, increase while breastfeeding. Therefore, it may be beneficial to take a daily multivitamin or specific supplements to meet these increased needs. Consult with a healthcare provider to determine if supplements are necessary and to ensure they are safe for breastfeeding mothers.
