Leena Watts
Breastfeeding has many benefits for both mother and baby, but it can be tricky to know what kind of diet to follow while breastfeeding. Generally, women do not need to limit or avoid specific foods while breastfeeding, and mothers should be encouraged to eat a healthy and diverse diet. However, there are some things to keep in mind, such as consuming certain types of seafood in limited amounts due to their mercury content, which can adversely affect the baby's brain and nervous system. Breastfeeding mothers also need to consume 300 to 500 extra calories per day, and it's important to stay well-hydrated. Additionally, certain foods like cow's milk may need to be restricted if the baby develops an allergy. Overall, a healthy diet is essential to ensure the baby is getting all the required nutrients for proper growth and development.
Diet characteristics for breastfeeding mothers:
| Characteristics | Values |
|---|---|
| Calories | 340 to 400 more kilocalories (kcal) per day than the amount consumed before pregnancy |
| Vitamins | Vitamin A, Vitamin D, Choline |
| Minerals | Selenium |
| Protein | Meat, poultry, fish, eggs, dairy, beans, nuts and seeds |
| Carbohydrates | Starchy foods like potatoes, bread, pasta, rice, whole grains |
| Fibre | Whole grain foods, wholemeal bread, pulses, beans, lentils, fruits and vegetables |
| Water | Drink water when thirsty, forcing fluids does not increase milk supply |
| Caffeine | Limit to 6 cups of tea or 2 cups of instant coffee per day |
| Alcohol | Avoid until breastfeeding is established, feed baby before drinking |
| Seafood | Eat a variety of fish from the "Best Choices" and "Good Choices" categories per US FDA and EPA |
| Food Allergies | Consult a healthcare professional, keep a food diary, carefully read food labels |
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What You'll Learn
A healthy, balanced diet is recommended
It's important to note that certain types of seafood should be consumed in limited amounts due to their mercury content, which can adversely affect the baby's brain and nervous system. These include tilefish, swordfish, shark, king mackerel, and marlin. However, low-mercury seafood, such as salmon, bluefish, bass, trout, and flounder, can be excellent sources of DHA. Additionally, be mindful of your caffeine and alcohol intake, as excessive consumption can lead to a fussy baby and reduced milk supply.
If you have a family history of food allergies or are concerned about specific allergies, consult a dietitian or your healthcare provider. They can advise you on any necessary dietary restrictions and help you plan your diet accordingly. Keeping a food diary can also be helpful in identifying any foods that may be causing issues for your baby.
Breastfeeding can increase your appetite, and it's important to listen to your body and eat when hungry. Restricting your calorie intake too much, especially in the early months of breastfeeding, may negatively impact your milk supply and energy levels. Remember, a healthy diet is not just about the foods you eat but also about meeting your body's nutritional needs during this crucial period.
Overall, a well-balanced and diverse diet is key to ensuring you and your baby receive the necessary nutrients for optimal health and development.
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Include nutrient-dense foods
While breastfeeding, it is recommended that mothers eat a healthy and diverse diet with a variety of nutrient-dense foods. This is important to ensure you are well-nourished and meet your increased energy needs, as well as to support the health of your baby.
Fish and Seafood
Fish and seafood are excellent sources of protein, vitamins, and minerals. 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 vitamin D, and all girls and women, including breastfeeding women, should limit their consumption to no more than two portions per week. Most fish contain mercury, which can pass to the infant through breast milk and negatively impact their brain and nervous system. Therefore, it is important to follow the recommendations of official organizations like the US Food and Drug Administration when choosing which fish to consume.
Meat and Poultry
Meat and poultry, such as chicken, beef, lamb, pork, and organ meats (liver), are good sources of protein and other essential nutrients.
Fruits and Vegetables
Aim for at least five portions of a variety of fruits and vegetables per day. Include colourful options like berries, tomatoes, bell peppers, cabbage, kale, garlic, and broccoli, which are packed with vitamins and minerals.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, chia seeds, hemp seeds, and flaxseeds, are nutrient-dense and provide healthy fats, protein, and essential minerals like iron, zinc, and calcium. They also contain omega-3 fatty acids, which are important for infant growth and maternal health.
Healthy Fats
Include healthy fats in your diet, such as avocados, olive oil, coconut, eggs, and full-fat yogurt. These foods provide essential fatty acids and contribute to your overall calorie intake.
Fiber-Rich Starches
Choose fiber-rich starches like potatoes, butternut squash, sweet potatoes, beans, lentils, oats, quinoa, and buckwheat. Fiber helps with digestion and can be beneficial if you experience bowel problems or constipation after giving birth.
Vitamin D
Vitamin D is an important nutrient for both you and your baby. Consider taking a daily supplement containing 10mcg of vitamin D during the autumn and winter months when sunlight exposure is limited. You can also obtain vitamin D from cod liver oil, some mushrooms, and fortified foods.
In addition to the above, remember to stay adequately hydrated and listen to your body's hunger cues. Breastfeeding can be demanding on your body, so ensure you're consuming enough calories and staying well-nourished for your own health and the quality of your breast milk.
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Be cautious of seafood
While breastfeeding, it is generally recommended that you eat a healthy and diverse diet with a variety of foods. However, it is important to exercise caution when it comes to seafood, specifically regarding the amount and type consumed.
Seafood, including fish and shellfish, is a valuable source of high-quality protein, micronutrients, and polyunsaturated omega-3 fatty acids. These omega-3 fats are crucial for the optimal development of your baby's nervous system. Additionally, seafood is a good source of vitamin B12, vitamin D, calcium, iron, and zinc.
However, it's important to be cautious of the mercury levels in seafood. Mercury is a toxic substance that can accumulate in fish, particularly those from polluted waterways. When consumed by breastfeeding mothers, mercury can pass into breast milk and adversely affect the baby's brain and nervous system. Therefore, it is recommended to choose fish that are low in mercury and avoid those with high mercury levels.
The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have provided official advice regarding seafood consumption for pregnant and breastfeeding women. They recommend consuming 2 to 3 servings, or about 8 to 12 ounces (227 to 340 grams), of a variety of seafood from the "Best Choices" and "Good Choices" categories on their chart. Examples of "Best Choices" include salmon, tilapia, scallops, and shrimp, while "Good Choices" include halibut, mahi-mahi, and snapper. It is advised to avoid fish in the "Choices to Avoid" category, such as shark, swordfish, king mackerel, and tilefish, as they are known to have high mercury levels.
To minimize exposure to mercury and other pollutants, it is recommended to remove the skin, fat, and internal organs of the fish before cooking. If consuming locally caught fish, it is important to check local advisories for recommendations specific to that body of water. Additionally, consider taking a daily vitamin D supplement during the autumn and winter months, as vitamin D needs may increase while breastfeeding.
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Limit caffeine and alcohol
While breastfeeding, it is important to remember that you do not need to follow a special diet. However, it is always a good idea to eat a healthy, balanced, and diverse diet with a variety of foods.
Breastfeeding mothers can still consume caffeine and alcohol, but it is important to do so in moderation. Caffeine enters the bloodstream and a small amount can be passed on to the baby through breast milk. Most babies are not affected by this, but some sensitive babies may become extra fussy or wakeful after drinking milk with trace amounts of caffeine. The concentration of caffeine in breast milk peaks about two hours after consuming a caffeinated beverage or food. It is recommended that breastfeeding mothers limit their daily caffeine intake to less than 300 mg, which is about one cup of coffee per day. For reference, an 8-ounce cup of coffee contains about 96 mg of caffeine, while black tea and green tea contain 47 mg and 28 mg respectively. Even decaffeinated coffee contains about 2 mg of caffeine, so it is important to be mindful of the caffeine levels in the drinks and foods you consume.
Similarly, alcohol should be consumed in moderation while breastfeeding. Most professional sources advise limiting alcohol consumption to 8 ounces of wine or two beers and waiting at least two hours before breastfeeding. It is also recommended to limit alcohol intake to one to two drinks per week. It is important to keep in mind your fatigue and coordination levels when handling a baby, as dangerous mistakes can be made when impaired.
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Consider taking supplements
While a healthy and diverse diet is generally recommended for breastfeeding mothers, certain supplements are also suggested to ensure adequate nutrition for both mother and child.
Vitamin D
Vitamin D supplements are often recommended for breastfeeding mothers, particularly during the autumn and winter months when there is less sunlight. Vitamin D is important for maintaining bone health and strengthening the immune system. It is found in certain foods such as oily fish (e.g. salmon, sardines, mackerel), red meat, and some breakfast cereals, but it can be challenging to obtain sufficient amounts from diet alone. The recommended dosage is 10mcg per day for the mother and 8.5 to 10mcg per day for the baby if they are exclusively breastfed.
Prenatal Vitamins
Continuing to take prenatal vitamins while breastfeeding is often advised, as these vitamins typically contain a significant amount of iron. However, it is important to note that excessive iron intake may be unnecessary if the mother's diet already provides adequate iron levels.
Vitamin B12
Vitamin B12 is crucial for the development and functioning of the nervous system. Mothers who follow vegetarian, vegan, or macrobiotic diets may be at risk of vitamin B12 deficiency since this vitamin is primarily obtained from animal protein. As such, supplements are strongly recommended for these mothers to ensure sufficient vitamin B12 levels in both the mother's milk and the baby's system.
Iodine and Choline
The recommended dietary allowances (RDAs) for iodine and choline increase during breastfeeding. Iodine is essential for the proper functioning of the thyroid gland, and choline plays a vital role in brain health and development. As such, supplements may be beneficial for breastfeeding mothers to meet the increased demands for these nutrients.
It is always advisable to consult with a healthcare professional before starting any supplements to ensure they are appropriate for your individual needs and to determine the correct dosage.
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Frequently asked questions
You should eat a healthy and diverse diet with a variety of foods every day. This includes fruits, vegetables, whole grains, protein-rich foods, and dairy products. You should also drink plenty of water to stay hydrated.
Yes, it is recommended to limit caffeine and alcohol intake while breastfeeding. In addition, certain types of seafood, such as tilefish, swordfish, shark, king mackerel, and tuna, should be avoided due to their high mercury content.
It is recommended to take a daily multivitamin, especially if your diet does not provide enough nutrients. Vitamin B12, vitamin D, and omega-3 fatty acids are important for both you and your baby's health. Iodine and choline are also crucial during lactation, and you may need higher amounts than the recommended dietary allowances.
