Eating right for breastfeeding
General tips to follow while on your breastfeeding journey.
A healthy, well-balanced diet helps nursing mothers maintain their milk supply and give their babies the nutrients they need.
Here are some general tips to follow while starting your breastfeeding journey.
Calorie intake
Everyone, including lactating persons, can benefit from a well-balanced diet. We encourage everyone to choose foods with high nutritional value at each meal. Moms who are breastfeeding need more calories to meet their nutritional needs.
Talk to your doctor about how many calories you should be eating per day. Most nursing moms should eat an extra 450-500 calories per day.
Foods to avoid
Many new moms ask if there are foods they should avoid eating while breastfeeding. The answer is no.
Most foods are fine, but some may cause changes in your milk, such as increased or decreased supply. Take note of these foods that cause changes in your milk supply and talk to your pediatrician.
Stick to the basics: eat as many fruits and vegetables as you can
Aim for five or more servings per day. If you feel hungry in between meals, have some fruits or vegetables. They are nature's perfect snack food.
Limit sugar intake
Most people eat and drink too much sugar. Try to limit daily sugars and sweets. Sweets are ok in small amounts. Consider them a treat instead of a staple.
Whole Grains
Whole grains have a lot of dietary fiber and help keep your digestion regular. This can be very helpful after birth. Quinoa, whole wheat, lentils, beans and meatless proteins are a great source of fiber in one's diet.
Protein and lean meats
Chicken and turkey are choices for proteins that have less fat than beef and pork. When you can, pick lean meats or low-fat foods.
Most types of fish are okay to eat while breastfeeding. Try including fatty fish such as salmon and tuna. These fish are good for your baby's brain development.
The healthy fats are good for you and your baby. Just be sure to choose fish and shellfish that are low in mercury. Visit epa.gov for a list of fish that are low in mercury.
Other sources of protein are:
- Eggs
- Nuts*
- or beans
* Peanuts are one of the foods most likely to cause allergic reactions. When you eat peanuts or any nuts, keep a close eye on your baby. Watch for any allergic reactions. This is especially important if someone in your family has food allergies.
Drink plenty of water
Drinking more fluids in moderation is recommended while breastfeeding. Try drinking a water or unsweetened beverage while you breastfeed. Adding multiple liters of fluids is not recommended.
Caffeine
While caffeine does pass from mom to baby through breast milk, when consumed in moderate amounts (less than 300 milligrams or 2-3 cups/day), it is considered safe. Your doctor may recommend less.
Common sources of caffeine:
- Coffee
- Sodas
- Energy drinks
- Tea
- Chocolate
Keep taking your prenatal vitamins
Prenatal vitamins include certain vitamins and minerals that are important to breast milk. Be sure to discuss prenatal vitamins at your post-partum visits. Your doctor may want to adjust them to you and your baby’s specific needs.
Remember, vitamins don't take the place of eating healthy, well-balanced meals.
Vitamin D
Ask your pediatrician about vitamin D for your baby. The American Academy of Pediatrics recommends daily vitamin D supplementation for breastfed babies, even if you are taking a vitamin D supplement. While breast milk has vitamin D in it, it does not give baby enough.
We suggest asking your pediatrician any questions you may have about supplementation.
About ProHealth
We have been helping parents raise healthy children for over 25 years, combining the highest standards of pediatric care with the friendly and reassuring support every parent needs. We know parenthood can be exciting, terrifying, inspiring … and everything in between.
Our doctors care for over 90,000 children in the state, and with us, you are likely to find a care team that both fits your family’s needs and is close to home, work or daycare.
Needs change as your child grows, and we have the resources to care for you and your family in every stage of life. We offer support for nutrition and wellness, lactation counseling, postpartum screenings and behavioral services.
Let us be your best partner, supporter and advocate in your child’s journey through health.
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Learn more about ProHealth pediatrics or book your first appointment: see our page for expectant parents.
