Madeleine Hull
Breastfeeding is a tiring process that uses up a lot of energy and nutrients. It is important to eat a healthy and diverse diet to meet the extra nutrient needs of your body and the baby. While breastfeeding, the mother's need for iodine and choline increases, and the body needs extra fluids to stay hydrated. It is recommended to eat at least 2 portions of fish a week, one of which should be oily. It is also advised to limit caffeine and alcohol intake while breastfeeding.
Characteristics of a breastfeeding diet:
| Characteristics | Values |
|---|---|
| Fruits and vegetables | At least 5 portions of a variety of fruits and vegetables a day, including fresh, frozen, tinned and dried produce |
| Starchy foods | Include starchy carbohydrates like potatoes, bread, pasta, and rice |
| Fibre | Include fibre-rich foods like wholemeal bread, pasta, brown rice, pulses, beans, lentils, and fruits and vegetables |
| Protein | Include protein-rich foods like beans, pulses, fish, eggs, lean meat, poultry, dairy, nuts, and seeds |
| Whole grains | Include whole grains like whole wheat bread, pasta, cereal, and oatmeal |
| Calcium | Adults need 2-3 servings of calcium-rich foods daily to protect bone strength; good sources include dairy, calcium-fortified soy milk, and calcium supplements |
| Fluids | Drink plenty of fluids, especially water, to stay hydrated; aim for up to 2 litres per day |
| Caffeine | Limit caffeine intake to 300 milligrams per day (about 3 cups of coffee); caffeine passes into breast milk and can make babies fussy or irritable |
| Alcohol | Avoid alcohol during the first month of breastfeeding; after that, limit to one to two drinks occasionally and wait 2-3 hours before breastfeeding |
| Seafood | Include seafood for its healthy fats and nutritional benefits, but choose fish and shellfish low in mercury to avoid adverse effects on the baby's brain and nervous system |
| Vitamins and supplements | Consider taking a daily vitamin D supplement during autumn and winter; work with a healthcare provider to determine if additional supplements are needed, especially for iodine, choline, iron, vitamin B12, and omega-3 fats |
| Food allergies | In rare cases, babies may develop food allergies to foods the mother is eating; keep a food diary to identify any problematic foods, and carefully read food labels to avoid them |
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What You'll Learn
Eat a healthy, balanced diet with a variety of foods
While breastfeeding, it is recommended that you eat a healthy, balanced diet with a variety of foods. This means consuming at least 5 portions of fruits and vegetables each day, including fresh, frozen, tinned, and dried produce. Opt for starchy foods like potatoes, bread, pasta, and rice, or other starchy carbohydrates, choosing higher-fibre or wholegrain varieties when possible. Include plenty of fibre from wholemeal bread, pasta, breakfast cereals, brown rice, pulses like beans and lentils, and fruits and vegetables.
Protein-rich foods are essential, with good options being beans, pulses, fish, eggs, lean meat, poultry, dairy, nuts, and seeds. Aim for 2-3 servings of protein-rich foods per day. It is also beneficial to consume whole grains, such as whole wheat bread, pasta, cereal, and oatmeal.
Breastfeeding mothers should be mindful of their calcium intake, as calcium is crucial for bone strength and is abundantly present in breast milk. Dairy products like milk, cheese, and yoghurt are excellent sources of calcium. Alternatively, you can opt for calcium-fortified soy milk.
While breastfeeding, you can continue to eat peanuts and foods containing peanuts, such as peanut butter, as part of a healthy, balanced diet, unless you have a peanut allergy. However, certain types of seafood should be consumed in moderation due to mercury content, which can adversely affect the baby's brain and nervous system.
It is also important to stay hydrated, so drink plenty of water, aiming for up to 2 litres per day. While breastfeeding, you may need more calories to meet your nutritional needs, so ensure you eat regular meals and include snacks to meet your energy requirements.
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Include protein, fruits, vegetables, and whole grains
A balanced diet is always important, but especially so when you are breastfeeding. It is recommended that breastfeeding mothers eat foods from all food groups, including protein, fruits, vegetables, and whole grains.
Protein is considered the building block of life and is essential for new mothers. Your baby needs protein to sustain their rapid growth in the first year, and you need it to recover from the physiological strain of pregnancy and childbirth. The USDA recommends that protein makes up about 30% of your total calorie intake, so aim to include it in most meals and snacks. Good sources of protein include lean meats, fish, eggs, dairy, legumes, and nuts.
Fruits are another essential component of a healthy breastfeeding diet. They are incredibly nutrient-dense, packed with vitamins, minerals, and fiber, all of which are important for both you and your baby. Fruits are also hydrating, which is critical for making more breast milk. Aim for two cups or five servings of fruit per day, focusing on high-water-content fruits like watermelon, cantaloupe, and honeydew, which are also rich in Vitamin K, potassium, magnesium, and niacin.
Vegetables are another important source of nutrients for breastfeeding mothers. Cruciferous vegetables like broccoli, cabbage, arugula, bok choy, Brussels sprouts, cauliflower, collards, kale, watercress, and radishes contain phytochemicals that can be passed to your baby through your breast milk, providing various health benefits. In addition to these, starchy vegetables are a good source of carbohydrates, which provide energy and support the growth and nursing of your baby.
Finally, whole grains are an excellent source of energy and nutrients for both you and your baby. They provide carbohydrates, which the body turns into glucose, the preferred form of energy for human cells. Whole grains also contain fiber and B vitamins, as well as minerals like iron, magnesium, and selenium, which support various bodily functions. Examples of whole grains include barley, oats, wheat berries, and brown rice.
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Limit caffeine and alcohol
While breastfeeding, it is generally safe to consume caffeine and alcohol in moderation. However, it is important to limit your intake of these substances to ensure the well-being of both yourself and your baby.
Caffeine can help new mothers feel more alert and adjust to new sleep patterns. It is safe to consume up to 300 milligrams of caffeine per day while breastfeeding, which is equivalent to about three cups of coffee. Keep in mind that the amount of caffeine in breast milk will vary from mother to mother, and some babies may be more sensitive to it. If you notice any signs of caffeine affecting your baby, such as increased fussiness or wakefulness, consider reducing your caffeine intake or having caffeine-free alternatives.
It is recommended to feed your baby before consuming any caffeine and then wait for at least three hours before breastfeeding again. This allows enough time for your body to process the caffeine and reduce the concentration passed on to your baby through breast milk. The peak concentration of caffeine in breast milk occurs about two hours after consumption.
As for alcohol, there is no need to completely abstain, but moderation is key. Alcohol may inhibit oxytocin release, which could affect your breast milk supply. Enjoy an occasional drink, but always make sure you are making safe and well-informed decisions.
Remember, a healthy diet while breastfeeding includes a variety of fruits, vegetables, starchy foods, lean protein, and healthy fats. It is also important to ensure adequate vitamin and mineral intake, especially iodine, choline, vitamin D, and B12. Consult with your healthcare provider to determine if any additional dietary supplements are necessary during this time.
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Take supplements for iodine, choline, and vitamin D
While breastfeeding, it is recommended that you eat a healthy and diverse diet with a variety of foods. Generally, you do not need to limit or avoid specific foods. However, certain types of seafood should be consumed in limited amounts. Most fish contain mercury, which can pass from mother to infant through breast milk and adversely affect the infant's brain and nervous system.
Breastfeeding mothers generally need more calories to meet their nutritional needs. According to the American College of Obstetricians and Gynecologists (ACOG), your body needs roughly 450 to 500 extra calories each day to make breast milk.
In addition to a well-balanced diet, taking supplements for iodine, choline, and vitamin D is important while breastfeeding. Here's why:
Iodine
Iodine is a vital component of thyroid hormones, which play a crucial role in fetal and infant growth and neurological development. The recommended dietary allowance (RDA) for iodine is higher for women who are breastfeeding to support adequate fetal or infant growth. Breast milk contains iodine, and infants usually get enough iodine from it. However, iodine concentrations in breast milk can vary based on the mother's iodine levels. If a breastfeeding woman is iodine deficient, the infant may be at risk of iodine deficiency and associated cognitive and psychomotor impairments. Therefore, it is essential to ensure adequate iodine intake while breastfeeding. The recommended daily intake of iodine for breastfeeding women is 290 micrograms (mcg). Good dietary sources of iodine include iodized salt, fortified bread, dried seaweed, seafood, low-fat dairy, shrimp, and beans. However, as iodine is not present in all foods and can be difficult to obtain through diet alone, it is recommended that breastfeeding women take a daily multivitamin or prenatal supplement containing iodine.
Choline
Choline is transferred to breast milk to meet the baby's needs and is necessary for several functions in the infant's body, including building cell membranes and supporting brain development. Choline is also important for the mother's health. The recommended daily intake of choline for breastfeeding women is 550 milligrams (mg). Foods rich in choline include eggs, beef, soybeans, chicken, cod, beans, quinoa, low-fat dairy, broccoli, and Brussels sprouts.
Vitamin D
Vitamin D is essential for bone health and influences immune function and blood glucose control. A newborn needs adequate vitamin D to prevent rickets, a disease that weakens the bones. While some vitamin D is obtained through certain foods, most of it comes from exposure to sunlight. The recommended daily intake of vitamin D for breastfeeding women is 10mcg during the autumn and winter months when sunlight exposure is reduced.
In summary, while a well-balanced and diverse diet is crucial while breastfeeding, taking supplements for iodine, choline, and vitamin D can help ensure that you and your baby meet your nutritional needs. Always consult with your healthcare provider to determine the most appropriate dietary supplements during lactation.
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Be mindful of food allergies and intolerances
Breastfeeding is effective in providing partial protection to infants against food allergies. However, if your baby is allergic or intolerant to certain foods in your diet, they may exhibit adverse reactions. It is important to note that allergic reactions are a full immune system response, while food intolerances are not.
Food allergies are caused by the infant's immune system reacting to a food substance, which can lead to severe health effects such as anaphylactic shock. Symptoms of food allergies include vomiting, reflux or rash, and can occur soon after a feed. Other symptoms, such as blood in bowel motions or eczema, may occur hours or even days later. The most common foods that cause these allergic reactions include cow's milk, soy, wheat, eggs, nuts, and fish.
If your baby is exhibiting signs of a food allergy, it is important to consult a healthcare professional for guidance. A dietitian who specializes in food allergies and intolerances can provide specific advice and create a personalized diet plan for you and your baby.
To determine which foods your baby is allergic to, you can keep a food diary along with a record of your baby's symptoms. This can help identify patterns of worsening symptoms associated with certain foods in your diet.
If your baby is allergic to a particular food, you may need to eliminate that food from your diet while breastfeeding. This may include avoiding dairy products, reading food labels carefully, and finding alternative sources of nutrients such as protein and calcium. It is important to note that you can still have a well-balanced diet while avoiding allergenic foods.
In some cases, babies can outgrow their food allergies by their first birthday. However, it is important to be cautious when introducing new foods to your baby, especially those that are known allergens.
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Frequently asked questions
It is recommended that breastfeeding women eat a healthy and diverse diet with a variety of foods every day. This includes fruits and vegetables, starchy foods, whole grains, and protein-rich foods. 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.
The recommended dietary allowances (RDAs) for certain nutrients, such as iodine and choline, increase while breastfeeding. Therefore, you may benefit from taking a multivitamin or specific nutrient supplements in addition to your regular diet. Speak to your healthcare provider to determine if supplements are necessary and which ones are appropriate for you.
There is no need to follow a restrictive diet while breastfeeding. However, it is important to limit caffeine and alcohol intake. Caffeine passes into breast milk and can make your baby more fussy or irritable, so it is generally recommended to limit your intake to 300 milligrams per day (around 3 cups of coffee). Alcohol should be avoided during the first month of breastfeeding and limited to one to two drinks occasionally thereafter. If you choose to consume alcohol, wait for at least 2-3 hours before breastfeeding or pumping.
