Leena Watts
Breastfeeding mothers need to consume extra calories to meet their nutritional needs. They should eat a nutritious, balanced diet, including whole grains, salmon, leafy greens, protein-filled foods, fruits, and vegetables. Mothers should be encouraged to eat a healthy and diverse diet, but certain types of seafood and caffeine should be consumed in limited amounts. Breastfeeding mothers may also need to take supplements, especially if they follow a vegetarian or vegan diet, to meet their nutritional requirements.
| Characteristics | Values |
|---|---|
| Calories | 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. |
| Vitamins | Continued use of a prenatal vitamin after giving birth may exceed the iron and folic acid needs of a breastfeeding mother. 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. |
| Iodine | The RDA for iodine increases while breastfeeding. The Dietary Guidelines for Americans recommend breastfeeding women consume 290 micrograms (mcg) of iodine daily throughout the first year after giving birth. |
| Choline | The RDA for choline increases while breastfeeding. The Dietary Guidelines for Americans recommend breastfeeding women consume 550 milligrams (mg) of choline daily throughout the first year after giving birth. |
| Foods to eat | Whole grains, salmon, leafy greens, protein-filled foods, vegetables, fruits, high-fat foods, etc. |
| Foods to limit or avoid | Seafood, caffeine, alcohol, artificial sweeteners, fish high in mercury |
| Food 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. The most common foods that cause allergies are dairy products, soy products, wheat, eggs, fish, nuts, peanuts, and corn. |
| Intermittent fasting | Intermittent fasting could impact your milk supply and energy levels, so it’s best to wait until you’ve weaned your baby from nursing. |
| General guidelines | Eat a nutritious, balanced diet, drink plenty of water, and consult a healthcare provider for specific recommendations. |
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What You'll Learn
Nutritional requirements
Mothers should be encouraged to eat a healthy and diverse diet. A well-balanced diet should include whole grains, salmon, leafy greens, lean protein, and more. It is recommended to eat protein-rich foods 2-3 times per day, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. Three servings of vegetables, including dark green and yellow vegetables, and two servings of fruit per day are also recommended. Whole grains such as whole wheat bread, pasta, cereal, and oatmeal should be included in the daily diet as well.
Some nutrients that breastfeeding mothers should pay particular attention to include iodine and choline, which are required in higher amounts during lactation. The Dietary Guidelines for Americans recommend breastfeeding women consume 290 micrograms of iodine and 550 milligrams of choline daily throughout the first year after giving birth.
It is important to note that certain diets may require additional considerations. For example, vegetarian and vegan diets may not provide adequate nutrients, and breastfeeding mothers following these diets may be at greater risk for nutritional deficiencies. In these cases, it is important to work with a healthcare provider to determine if supplementation is necessary. Additionally, breastfeeding mothers who consume no animal products will need to take a B12 supplement to prevent their babies from developing a B12 deficiency.
Breastfeeding mothers should also be mindful of their caffeine and alcohol intake. While alcohol does not stay in breast milk, it is recommended to wait 2-3 hours after consuming alcohol before breastfeeding or pumping. Caffeine intake may need to be decreased if the infant appears more fussy or irritable after the mother consumes high amounts.
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Dietary restrictions
Breastfeeding requires a mother to consume extra calories. Mothers who are breastfeeding should aim to eat an extra 340 to 500 calories per day. This means approximately 2,000 to 2,800 kcal per day for breastfeeding women. The number of additional calories needed is affected by the mother's age, body mass index, activity level, and whether she is exclusively breastfeeding or also formula-feeding.
It is important to eat a nutritious, balanced diet while breastfeeding. Mothers should be encouraged to eat a healthy and diverse diet. A varied diet changes the taste and smell of breast milk, exposing the baby to many different flavors. Mothers should include protein-filled foods, whole grains, vegetables, fruits, and high-fat foods in their diet.
Some foods should be avoided or limited while breastfeeding. These include artificial sweeteners, fish high in mercury, alcohol, and caffeine. Mothers should also be cautious about consuming spicy and gas-producing foods, as these can cause discomfort for the baby. It is important to note that breastfeeding mothers may need to take a multivitamin supplement, especially if they are vegetarian or vegan, to ensure adequate nutrient intake.
In terms of dietary restrictions, it is generally not recommended to follow a restrictive diet or limit calorie intake while breastfeeding. Intermittent fasting, for example, can impact milk supply and energy levels. It is crucial to prioritize meeting the nutritional needs of both the mother and the baby.
Additionally, it is worth mentioning that some babies may have allergies or intolerances to certain foods in the mother's diet. While breast milk itself rarely causes allergic reactions, certain foods can affect the baby. The most common symptoms of food allergies in babies include crying, fussiness, and increased nursing after the mother consumes a particular food. If these symptoms occur, it is advisable to remove the suspected food from the diet for a few weeks and observe any changes. Consulting with a registered dietitian experienced in food allergies can also be helpful in planning an appropriate diet.
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Calorie intake
Breastfeeding mothers generally need to consume more calories than they did before pregnancy to meet their nutritional needs. This is because the body requires extra calories to produce milk. The number of additional calories needed depends on factors such as age, body mass index, activity level, and whether the mother is exclusively breastfeeding or supplementing with formula. On average, breastfeeding women require 200 to 400 more calories per day than they did during pregnancy. This translates to approximately 2,000 to 2,800 calories per day for breastfeeding mothers, compared to 1,600 to 2,400 calories per day for moderately active, non-pregnant, and non-breastfeeding women.
It is important to ensure that these additional calories come from nutritious food sources. A well-rounded diet for a breastfeeding mother should include a variety of protein-rich foods, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. Aim for two to three servings of protein per day, with a serving size of 3 to 4 ounces. Additionally, breastfeeding mothers should consume three servings of vegetables, including dark green and yellow vegetables, two servings of fruit, and whole grains as part of their daily diet.
Some mothers may need to pay closer attention to their intake of certain nutrients. For example, those over the age of 19 should aim for 9 milligrams of iron per day, while those 18 or younger should aim for 10 milligrams. Breastfeeding mothers also require slightly more vitamin C than during pregnancy: 115 milligrams per day for those 18 and younger, and 120 milligrams per day for those 19 and older. Calcium is another important nutrient, with a suggested daily intake of 1,300 milligrams for breastfeeding mothers.
While breastfeeding, it is generally recommended to limit caffeine intake. While small amounts (up to 300 milligrams per day or about 2 to 3 cups of coffee) are usually considered safe, higher intakes may cause irritability, poor sleeping patterns, and fussiness in infants. Alcohol consumption should also be limited, and mothers should wait at least 2 hours after consuming a single drink before nursing or expressing breast milk.
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Supplements
While a balanced diet is the foundation of good health, many nursing mothers find it difficult to meet all their nutrient needs through food alone. This is where supplements can help.
Multivitamins
Breastfeeding mothers generally need to take a daily multivitamin that contains 100% of the recommended dietary allowance (RDA). Prenatal vitamins are also safe to continue taking while breastfeeding, although they contain more iron than is needed. If you experience constipation or stomach upset, switch to a general multivitamin that contains 100% of the RDA.
Vitamin C
Breastfeeding mothers need slightly more vitamin C than they did during pregnancy. If you are 18 years of age or younger, you should get 115 milligrams of vitamin C per day. If you are 19 or older, you should get 120 milligrams per day. Good sources of vitamin C include citrus fruits, peppers, broccoli, and tomatoes.
Vitamin D
Vitamin D is found in certain foods such as oily fish, red meat, and some breakfast cereals, but it's hard to get enough from food alone. A vitamin D supplement of 10mcg per day is recommended for breastfeeding mothers, and 8.5 to 10mcg for breastfed infants.
Vitamin B12
Vitamin B12 is primarily found in animal-based foods like meat, poultry, dairy, and eggs. Therefore, mothers who follow a vegan or vegetarian diet may need to supplement with vitamin B12 to prevent neurological damage in their infants from vitamin B12 deficiency.
Calcium
Breastfeeding mothers should aim for a suggested daily intake of 1,300 milligrams of calcium per day. Calcium is important for the maintenance of healthy bones and teeth.
Iodine and Choline
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. Health care providers can help determine if an iodine or choline supplement is needed to achieve adequate intake.
It is always best to speak with your healthcare provider about taking supplements while breastfeeding.
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Food allergies
Breastfeeding a baby with food allergies can be challenging, and guidance from healthcare practitioners is often inconsistent. While some mothers are advised to continue breastfeeding without dietary restrictions, others are told to avoid eating the foods their child is allergic to. According to allergist Jay Lieberman, MD, there is no uniform guidance, and there is little evidence that a mother eating an allergenic food will lead to a reaction in the child. However, if a baby develops signs of food allergies, it is essential to address the issue.
The first step is to identify the foods that may be causing the baby's allergic reactions. Keeping a food diary and recording the baby's symptoms can help identify patterns and pinpoint problem foods. The most common foods that cause allergies are dairy products, soy products, wheat, and eggs. Other less common allergens include fish, nuts, peanuts, and corn. Once the suspected foods are identified, they should be eliminated from the mother's diet by carefully reading food labels. It may take 4-6 weeks for the infant's symptoms to resolve, and some babies may need to stay on this restricted diet until they are one year old.
It is important to note that breastfeeding mothers should not restrict their diets excessively, as this may adversely affect the baby's nutrition. A well-balanced diet is essential, and breastfeeding mothers should aim for a minimum of 1800 calories per day, with additional calories depending on activity level and body size. A diet rich in fruits, vegetables, whole grains, lean protein, low-fat dairy or dairy alternatives, beans, nuts, and seeds is recommended.
Breastfeeding mothers should also be mindful of other substances passing into breast milk, such as alcohol and artificial sweeteners. While an occasional drink is generally considered safe, consistent alcohol use while breastfeeding has been linked to reduced milk intake by the baby and possible delays in motor skill development. Artificial sweeteners have also been associated with higher BMI and changes in gut microbiota in babies.
Overall, while breastfeeding a baby with food allergies can be challenging, it is manageable with careful dietary adjustments and guidance from healthcare professionals. The mother's diet should be well-balanced and nutritionally adequate, ensuring the baby receives the necessary nutrients for healthy development.
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Frequently asked questions
A nursing mother should eat a well-balanced diet of whole grains, salmon, leafy greens, lean proteins, fruits, and vegetables. It is also important to keep in mind that a nursing mother needs to consume extra calories. Most diets include between 1,600 to 2,000 calories, but those who are breastfeeding should aim to eat an extra 350 to 500 calories a day.
A nursing mother should avoid artificial sweeteners, fish high in mercury, alcohol, and caffeine. It is also important to be cautious of potential food allergies and avoid any foods that may cause an allergic reaction in the baby.
Here are some tips for a nursing mother's diet:
- Include protein-filled foods such as eggs, yogurt, nut butter, cheese, meat, lentils, beans, and tofu.
- Eat whole grains like oatmeal, brown rice, and barley to stay energised.
- Consume high-fat foods such as avocados, low-mercury fish, nuts, and seeds.
- Limit alcohol consumption and avoid smoking, drugs, and unnecessary medications.
