Madeleine Hull
Breastfeeding mothers do not need to follow a special diet and can eat most foods. However, it is recommended to eat a healthy and diverse diet with extra calories to meet the increased energy demands of breast milk production. A well-balanced diet of whole grains, salmon, leafy greens, and other nutrient-rich foods can help maintain energy and increase milk supply. It is also important to stay well-hydrated and consume plenty of fluids. While caffeine and alcohol can be consumed in moderation, they should be limited as they can affect the baby's sleep and irritability. In addition, certain types of seafood, especially those with high mercury levels, should be consumed in moderation or avoided due to potential adverse effects on the baby's brain and nervous system. For vegetarian and vegan mothers, it is important to ensure adequate nutrient intake, and supplements may be beneficial. Overall, breastfeeding mothers should aim to eat a balanced and nutritious diet to support their health and the development of their baby.
Characteristics and Values of Safe Diets While Breastfeeding
| Characteristics | Values |
|---|---|
| Calories | Breastfeeding mothers need 300 to 500 more kilocalories (kcal) per day than their pre-pregnancy intake. |
| Fluids | Drink water and stay well-hydrated. |
| Food Groups | Include at least 5 portions of fruits and vegetables, starchy foods, fibre, and protein-rich foods like beans, pulses, fish, eggs, and lean meat. |
| Vitamins and Minerals | Take a vitamin D supplement during autumn and winter. If vegetarian or vegan, include a vitamin B12 supplement. |
| Caffeine | Limit caffeine intake to 2–3 cups of coffee per day. |
| Alcohol | Wait 2–3 hours after consuming alcohol before breastfeeding. |
| Allergies | Avoid foods that may cause allergies in the baby, such as dairy, soy, wheat, eggs, fish, nuts, peanuts, and corn. |
| Seafood | Limit consumption of certain types of seafood due to mercury content. Follow recommendations from the US Food and Drug Administration and the Environmental Protection Agency. |
| Supplements | Consult a healthcare provider to determine appropriate dietary supplements during lactation. |
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What You'll Learn
A well-balanced diet is key
Breastfeeding mothers do not need to follow a special diet or exclude any particular foods. In fact, it's safe to eat almost any food while breastfeeding, unless you have an allergy. However, it is important to eat a healthy, well-balanced, and diverse diet with a variety of foods. This includes at least five portions of fruit and vegetables a day, starchy foods like potatoes, bread, pasta, and rice, and plenty of fibre from wholemeal bread, breakfast cereals, and pulses such as beans and lentils. Protein-rich foods like beans, pulses, fish, eggs, and lean meat are also important.
Breastfeeding mothers should also aim to eat at least two portions of fish per week, one of which should be oily fish like mackerel, sardines, trout, or salmon. Oily fish is a good source of omega-3 fatty acids, which are important for the baby's brain development. However, it is important to limit fish with high levels of mercury, such as shark, swordfish, and marlin, to no more than one portion per week.
In addition to a well-balanced diet, breastfeeding mothers should also focus on staying hydrated. Drinking plenty of fluids, such as water, lower-fat milk, and sugar-free drinks, is recommended. It is also important to increase food intake when activity levels increase, especially if you are breastfeeding exclusively, as you will need an extra 300 to 500 calories per day on average.
While most foods are safe, there are a few considerations to keep in mind. Caffeine, for example, is passed into breast milk and may affect the baby's sleep. The US Centers for Disease Control and Prevention (CDC) recommends limiting caffeine to 300 milligrams per day, or around two to three cups of coffee. Alcohol is another substance to be cautious about. While it is safe to consume, it is recommended to wait at least two hours after drinking before breastfeeding, as it can decrease your baby's milk intake.
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Foods to avoid
While breastfeeding, it is important to eat a well-balanced diet that includes whole grains and leafy greens. However, there are certain foods that should be avoided or limited. Firstly, caffeine should be limited or avoided. Caffeine is a stimulant, and even small amounts (1% of the caffeine consumed) can be transferred to breast milk and may affect your baby's sleep. The US Centers for Disease Control and Prevention (CDC) recommends limiting caffeine intake to 300 milligrams each day, which is around two to three cups of coffee.
Secondly, alcohol should be avoided. If you do choose to drink, it is recommended to wait at least 2-3 hours before breastfeeding, as alcohol can make its way into breast milk. Nursing after drinking just 1-2 drinks can decrease your baby's milk intake.
Thirdly, certain types of seafood, especially those with high levels of mercury, should be limited or avoided. Mercury can pass from mother to infant through breast milk and can have adverse effects on the baby's brain and nervous system. Shark, swordfish, king mackerel, and tilefish are examples of fish with high mercury levels. Instead, opt for salmon, tilapia, and trout, which have lower mercury levels.
Additionally, some herbs may affect how much milk your body makes. For example, eating a lot of parsley may curb lactation, and too much sage and peppermint may reduce your milk supply.
It is also important to note that some babies may be allergic to cow's milk, and in such cases, dairy products should be excluded from the mother's diet. If you have any concerns about food allergies or your baby's sensitivity to certain foods, it is best to consult a healthcare professional or your GP.
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Supplements and vitamins
While breastfeeding, it is important to eat a healthy and diverse diet with a variety of foods. Generally, women do not need to limit or avoid specific foods while breastfeeding. However, certain types of seafood should be consumed in limited amounts, and some mothers may wish to restrict caffeine and alcohol. Fish is a good source of protein and contains essential vitamins and minerals, but most fish contain mercury that can be passed on to the infant through breast milk. Breastfeeding mothers should follow official guidelines on which fish to consume.
Breastfeeding mothers generally need more calories to meet their nutritional needs. They require 340 to 400 more kilocalories (kcal) per day than they consumed before pregnancy. A healthy diet is the most important factor in nutrition during breastfeeding, but taking supplements can help replenish stores of certain vitamins and minerals.
Some breastfeeding women, such as those with vegetarian and vegan diets, may not get adequate nutrients through their diet alone and may be at greater risk for nutritional deficiencies. The recommended dietary allowances (RDAs) are the average amount of a vitamin or mineral that meets the daily nutrient needs of healthy people. The RDA for some nutrients, such as iodine and choline, increases while breastfeeding. Therefore, breastfeeding mothers may benefit from taking a multivitamin supplement.
Breastfeeding mothers commonly seek reassurance that they are getting their daily quota of important vitamins that their growing babies need. While infant formula is fortified with vitamins and minerals, breast milk can be a guessing game. During breastfeeding, the requirement for certain vitamins and minerals increases, and taking these in supplement form can help top up vitamin levels.
UK government health guidelines suggest that breastfeeding mothers should take a daily supplement of 10mcg of vitamin D, especially during the winter months when most of our natural vitamin D comes from sunlight. Vitamin D is found in certain foods, including oily fish like salmon, sardines, and mackerel; red meat; and some breakfast cereals. However, it is hard to get enough from food alone. Babies whose mothers are deficient in vitamin D are at risk of decreased bone mass and even rickets.
Additionally, due to the baby's increased need for calcium, breastfeeding can slightly deplete a woman's bones. Women lose up to 5% of their bone mass during breastfeeding, so it is recommended to take a daily calcium supplement alongside a healthy diet.
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Calorie intake
Breastfeeding requires a calorie intake that is higher than usual. According to the CDC, breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than the amount they consumed before pregnancy. Other sources recommend an extra 450 to 500 calories per day, or even 500 to 600 calories per day. This higher calorie intake is to ensure that the mother has enough energy and can maintain her milk supply. Restricting calories too much, especially in the first few months of breastfeeding, may decrease milk supply and energy levels.
The number of extra calories a mother needs is influenced by her age, body mass index, activity level, and whether she is exclusively breastfeeding or also using formula. Mothers who have a low body weight will likely be more sensitive to calorie restriction and should be careful not to reduce their milk supply by not consuming enough calories.
The additional calories should come from whole foods, fresh fruits and vegetables, proteins, and healthy fats. It is recommended that mothers eat at least 5 portions of fruit and vegetables per day, including fresh, frozen, tinned, and dried varieties. Starchy foods, such as potatoes, bread, pasta, and rice, are also good sources of calories, and it is recommended to choose higher-fibre or wholegrain varieties.
It is important to note that mothers should be wary of consuming too many unhealthy fats, such as saturated and trans fats, as these can alter the fat composition of breast milk and may have negative long-term effects on the infant's cardiovascular health.
In addition to a balanced diet, mothers may also benefit from taking supplements to ensure they are meeting their nutritional needs. However, it is important to be cautious when choosing supplements, as many contain herbs and other additives that may not be safe for breastfeeding parents. Consulting a healthcare provider is recommended to determine if supplements are necessary and to identify safe options.
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Food allergies
Allergic reactions are very rare in babies who are exclusively breastfed. This is because the amount of food allergens that pass through breast milk is usually too small to cause a reaction. For example, a nursing baby would need to consume about 2000 litres of breast milk in one feed to ingest enough cow's milk protein to cause an allergic reaction if the breastfeeding parent drank one pint of cow's milk. However, babies who are formula-fed as well as breastfed are more likely to react to the formula than to the breast milk.
If your baby is allergic to a food that you are eating, you may notice symptoms such as diarrhoea, bloody stools, vomiting, colic, eczema, constipation, and poor growth. If you suspect that your baby is allergic to something in your diet, you can try eliminating that food and seeing if your baby's symptoms improve. Keeping a food diary can be a helpful way to identify any patterns between your diet and your baby's symptoms.
If you think your baby may be allergic to cow's milk, it is important to exclude all dairy products from your diet, as milk is a major food allergen. You will need to carefully read food labels to eliminate all products that may contain dairy. In addition to dairy, some other common allergens include soy, chocolate, strawberries, nuts, eggs, fish, gluten, peanuts, and seeds. If you are unsure whether your baby is allergic to a particular food, it is best to consult your healthcare provider before eliminating it from your diet, as a diverse diet is generally recommended while breastfeeding.
In most cases, you will be able to continue breastfeeding even if your baby has food allergies. Breast milk provides important health benefits for your baby, and a maternal exclusion of common allergens during lactation can help reduce the risk of allergic disease. However, in some rare cases, an allergic breastfed baby may need to take a break from breastfeeding while the mother cuts out certain foods from her diet.
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Frequently asked questions
Generally, breastfeeding mothers do not need to follow a special diet or exclude any particular foods. It is recommended to eat a healthy, well-rounded, and diverse diet with a variety of foods every day. However, it is advised to limit caffeine and alcohol intake.
Although most foods are considered safe, it is recommended to limit or avoid certain types of seafood due to their high mercury content, such as shark, mackerel, swordfish, and marlin. Additionally, caffeine and alcohol should be consumed in moderation.
Yes, it is important to ensure adequate nutrient intake. The Recommended Dietary Allowances (RDAs) may increase for certain nutrients like iodine and choline during breastfeeding. Supplements can be beneficial, especially for those on vegetarian or vegan diets, but it is important to choose supplements that are safe for breastfeeding.
There is no one-size-fits-all recommendation for fluid intake. It is generally advised to drink when thirsty and until you are satisfied. However, if you feel tired, faint, or notice a decrease in milk production, increasing your water intake may be beneficial.
Eating a well-balanced diet with whole grains, salmon, leafy greens, and other nutritious foods can help maintain energy and increase milk supply. Additionally, including foods rich in omega-3 fatty acids, such as salmon, bluefish, and tuna, can boost DocosaHexaenoic Acid (DHA) in your milk, which is important for your baby's brain development.
