Milly Gaines
Breastfeeding is a tiring but rewarding process that requires a lot of energy and nutrients. While breastfeeding, it is recommended that women eat a healthy and diverse diet with a variety of foods. Women should try to eat regularly and include nutrient-rich foods such as protein, iron, calcium, and vitamins in their meals. In addition, women should increase their intake of iodine and choline, which can be found in seafood, dairy, and bread flour fortified with iodine. To meet the increased energy demands of breastfeeding, most women will need to consume extra snacks. It is also important to stay hydrated by drinking plenty of water and limiting caffeine intake.
| Characteristics | Values |
|---|---|
| Calories | 1,600 to 2,000 per day |
| Vitamins | Vitamin D, Vitamin C, Vitamin A, Folic acid/folate |
| Minerals | Iodine, Choline, Iron, Calcium |
| Protein | Lean meat, fish, eggs, beans, pulses |
| Carbohydrates | Starchy foods like potatoes, bread, pasta, rice |
| Fibre | Wholemeal bread, wholemeal pasta, brown rice, beans, lentils, fruits and vegetables |
| Fluids | 2 litres of water per day |
| Caffeine | Less than 300 mg per day |
| Seafood | Limited amount; follow FDA and EPA guidelines |
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What You'll Learn
Calcium-rich foods to protect bone strength
While breastfeeding, it is recommended that women eat a healthy and diverse diet, including at least five portions of fruit and vegetables per day, starchy foods, fibre, and protein. There is no need to follow a special diet, but certain types of seafood should be consumed in limited amounts, and some mothers may wish to restrict caffeine.
Calcium-rich foods are important for protecting bone strength. Dairy products like milk, cheese, and yoghurt are especially high in calcium, but there are also many dairy-free sources of calcium. One ounce (28 grams) of almonds, or 23 nuts, delivers 6% of the DV for calcium. In addition, poppy, sesame, celery, and chia seeds are high in calcium. For instance, 1 tablespoon (9 grams) of poppy seeds provides 127 mg of calcium, or 10% of the recommended DV. Chia seeds are also rich in plant-based omega-3 fatty acids. Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), as well as copper, iron, and manganese.
Yoghurt is another excellent source of calcium, with one cup (245 grams) of plain yoghurt containing 23% of the DV for calcium. Regular consumption of yoghurt has also been linked to a lower risk of developing heart disease and type 2 diabetes. Whey protein powder is another calcium-rich option, with one 1.2-ounce (33-gram) scoop containing approximately 160 mg, or 12% of the DV for calcium.
Some other calcium-rich foods include rhubarb, which contains 105 mg of calcium per cup (122 grams) of raw rhubarb, or about 8% of the DV. Fortified foods like cereals can also be a good source of calcium, with some types of cereal delivering up to 1,000 mg (100% of the DV) per serving.
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Iron-rich foods to combat fatigue
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. Fish is an excellent source of protein and vitamins but most fish contain mercury that can be passed to the infant through breast milk, so breastfeeding women should follow official advice on which fish to eat.
Iron is an important nutrient to focus on while breastfeeding. Iron is needed to make haemoglobin, which carries oxygen in red blood cells to all parts of the body, and supports brain development during infancy and early childhood. If you are anemic, you will require an iron supplement and will be encouraged to eat iron-rich foods. Iron deficiency can cause fatigue, low milk supply, irritability, and poor concentration.
- Dark green and bright orange fruits and vegetables, such as spinach, broccoli, green peas, kale, sweet potatoes, yams, and winter squash
- Red meat
- Beans and pulses
- Fish
In addition to eating iron-rich foods, you can also take a supplement that contains both iron and vitamin C, as vitamin C helps with iron absorption. However, it is important to consult your healthcare provider before taking any supplements.
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Folic acid/folate for health and development
While breastfeeding, it is recommended that women consume 500 mcg (0.5 mg) of folic acid per day. Folic acid is the lab-made form of vitamin B9 (folate), which is important for making and maintaining healthy cells in the body. It is naturally present in breast milk and helps ensure that babies get the folic acid they need.
Folate requirements increase during pregnancy and lactation, so it is recommended that women who are pregnant or breastfeeding consume folic acid-containing supplements. Folic acid is added to some foods, such as cereal, wheat flour, cornmeal, rice, and bread, to increase their nutritional value. However, it is also naturally found in many foods, including dark leafy greens, asparagus, broccoli, avocado, beans, carrots, squash, nuts, and citrus fruits.
The body absorbs folic acid more easily than folate, so supplements can be an effective way to increase folic acid intake. The tolerable upper intake level (UL) for folic acid/folate is 1,000 micrograms (mcg) or 1 milligram (mg) per day. However, some people may be advised to take more than 1mg per day before and during pregnancy, especially those with a family history of neural tube birth defects. It is always important to speak to a healthcare provider before taking any supplements.
In addition to folic acid, there are other important considerations for a breastfeeding woman's diet. A healthy and diverse diet is generally recommended, with at least five portions of fruit and vegetables per day. Starchy carbohydrates, such as potatoes, bread, and pasta, are also important, and it is beneficial to choose higher-fibre or wholegrain options. Breastfeeding women should also ensure they consume enough protein, which can be found in beans, pulses, fish, eggs, and lean meat.
While there are no specific foods to limit or avoid, certain types of seafood should be consumed in moderation due to their mercury content, which can pass to the infant through breast milk and affect their brain and nervous system. Caffeine is another substance that some mothers may choose to restrict while breastfeeding. During the autumn and winter months, it is recommended that everyone, including breastfeeding women, take a daily supplement containing 10mcg of vitamin D.
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Iodine-rich foods or supplements
Iodine is an essential nutrient, and a woman's need for it increases significantly during breastfeeding. The recommended dietary allowance (RDA) for iodine increases while breastfeeding, and diet alone may not ensure adequate nutrition. According to the CDC, some women are at risk of developing iodine deficiency when breastfeeding. The American Thyroid Association and the American Academy of Pediatrics recommend that breastfeeding women take a multivitamin or prenatal supplement containing 150 micrograms (mcg) of iodine. However, it is important to note that not all multivitamins and prenatal supplements contain this amount of iodine, so checking the nutrition label or consulting a healthcare provider is advised.
Iodine-rich foods include oysters (160 mcg of iodine per 100g) and seaweed sushi (92 mcg per 100g). Since 2009, iodised salt has been added to bread in Australia to boost iodine levels in the population. While most Australian adults now get enough iodine, certain groups, including women aged 16-44 and people in regional areas, are still more likely to have lower levels.
Supplements can also help boost iodine intake. The Life-Space Breastfeeding Probiotic contains iodine and may support a baby's healthy brain development during breastfeeding. It also includes Lactobacillus rhamnosus HN001, which may help reduce the risk of eczema in children with a family history when taken during pregnancy and breastfeeding.
Some studies have been conducted to compare iodine levels in breast milk between mothers who took iodine supplements and those who did not. One study in Iran, a country considered iodine deficient, found that mothers who consumed cow's milk fortified with 150 mcg of iodine per cup had higher iodine levels in their breast milk than those who did not. Similarly, a study in Ethiopia showed that mothers who took capsules containing 225 mcg of iodine daily had higher iodine levels in their breast milk than those who consumed iodised salt.
It is important to work with a healthcare provider to determine if iodine supplementation is needed and to ensure adequate iodine intake during breastfeeding.
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Vitamin D supplements
While breastfeeding, it is generally recommended that women eat a healthy and diverse diet, including at least 5 portions of fruit and vegetables, starchy foods, fibre, and protein-rich foods. However, it is also important for breastfeeding women to ensure adequate intake of certain vitamins and minerals, which may require taking supplements. One essential supplement is vitamin D, which supports bone development and helps prevent rickets, a condition causing weak or deformed bones.
Breast milk is the optimal source of nutrition for infants, but it often falls short in providing sufficient vitamin D. This is especially true for mothers with limited sun exposure or those with darker skin pigmentation. Vitamin D is a fat-soluble vitamin that aids in calcium absorption and bone mineralization, and insufficient levels can lead to an increased risk of developing rickets in breastfed infants.
To address this, it is recommended that breastfeeding women consider taking a daily vitamin D supplement, especially during the autumn and winter months when sunlight is less abundant. The suggested dosage for lactating women is 6400 IU of vitamin D3 per day, which has been shown to significantly increase maternal vitamin D levels and improve vitamin D concentrations in breast milk. This high dosage offers an alternative to direct infant supplementation, as the vitamin D intake of 400 IU/day is relatively low and can lead to vitamin D deficiency in the infant.
Some mothers may be concerned about taking high doses of vitamin D, and it is important to consult with a healthcare provider to determine the appropriate dosage and monitor maternal serum 25(OH)D3 levels. Additionally, certain programs, such as the Healthy Start scheme, may provide access to free vitamin supplements for eligible individuals.
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Frequently asked questions
It is recommended that breastfeeding women eat a healthy and diverse diet with a variety of foods. You should try to eat regularly and include a wide variety of healthy foods in your diet. It is important to eat a diet rich in protein, iron, calcium, iodine, and vitamins. You should also consider taking a daily supplement containing 10mcg of vitamin D during the autumn and winter months.
The Dietary Guidelines for Americans recommend breastfeeding women consume 290 micrograms (mcg) of iodine daily throughout the first year after giving birth.
The Dietary Guidelines for Americans recommend breastfeeding women consume 550 milligrams (mg) of choline daily throughout the first year after giving birth.
Yes, breastfeeding women need the same amount of calcium as non-lactating people, which is about 1,000 milligrams (mg) per day (1,300 mg per day if under 18). Good sources of calcium include dairy products such as milk, cheese, and yogurt.
Yes, you need 9 mg of iron per day while breastfeeding. Iron is your first line of defense against fatigue. Some people may require more iron, especially if they have been diagnosed with anemia in the past or had heavy bleeding during delivery.
