Are you currently breastfeeding or planning to breastfeed? There is so much information for new mothers regarding fertility nutrition, pregnancy nutrition, and now postpartum nutrition. Our Registered Dietitians are here to simplify things for you!
Nutrition While Breastfeeding: Essential Things You Need to Know
The mother’s diet during breastfeeding is an important component to her own health and recovery as well as the growth and development of the baby. Maternal nutrition needs increase during the breastfeeding journey. Below, we’ll take a closer look at important factors that new mothers should consider.
How Many Calories Are Recommended for Breastfeeding Mothers?
During breastfeeding, an extra 250-500 calories is needed to make milk for the baby as well as support the mother’s health and recovery, and energy demands. This can look like an extra snack, or an extra meal added onto your previous daily intake. Nutrition during breastfeeding can look very similar to nutrition in the 3rd trimester. It is important to listen to your body’s hunger cues and eat when hungry. The body needs this extra energy to keep milk supply up and transfer nutrients to the baby.
Understanding the Importance of Adequate Hydration While Breastfeeding
Breastfeeding mothers might notice being extra thirsty while breastfeeding. This is normal! At least 8-10 cups of water per day is recommended. Urine should resemble a light lemonade color. Adding in electrolytes can be a helpful way to stay hydrated and meet the body’s hydration needs. Water is best, but all fluids count. Stay clear of alcohol while breastfeeding, and limit caffeine as it can be transferred to the baby and cause sleeping troubles.
Should You Follow a Specific Diet While Breastfeeding?
There is no “specific” diet to follow regarding breastfeeding, but nutrients such as iodine, choline, iron, and various vitamins are necessary to support the mother’s and baby’s health and development. Consuming a wide variety of fruits and vegetables, leafy greens, whole grains, calcium rich dairy products, and protein foods such as meat and eggs can aid in a nutrient dense diet. Eating enough calories and nutrients is related to the extent and duration of breastfeeding as well as the nutrients that are transferred to the baby.
Nutrition While Breastfeeding: What Foods to Stay Away From
Avoiding foods high in mercury (mackerel, tuna, canned sardines, ahi tuna, bigeye tuna), caffeine, and alcohol are recommended while breastfeeding.
Nutrition While Breastfeeding: Nutrients to Focus On
The mother’s need for iodine, choline, and calcium are increased during breastfeeding. Recommendations and food sources for these nutrients are listed below. Some women find it helpful to continue their prenatal vitamins while breastfeeding to ensure that they are consuming adequate micronutrients to support their health and recovery while also providing adequate nutrients to the baby while breastfeeding.
Overall Nutrition Recommendations While Breastfeeding
- 250-500 extra calories per day.
- 8-10 cups of fluids per day.
- Around 1g of protein per pound of body weight. (Ex- 150lb woman = 150g protein)
- 290mcg of Iodine- (Dairy, eggs, seafood, iodized table salt)
- 550mg of Choline- (Dairy, eggs, meat, peas, beans, lentils)
- Calcium rich foods- (Dairy products, tofu, navy beans, whey protein, almonds, broccoli)
The recommendations for nutrition during breastfeeding are to include variety in the diet as much as possible. Eating a wide variety of nutrients is a helpful way to expose the baby to different tastes and can help them tolerate and accept different foods later. The most important aspect to the diet while breastfeeding is to ensure you are eating enough calories and staying hydrated. Eating sufficient calories and staying hydrated will assist in keeping milk supply up, while also meeting the mother’s energy demands for health and recovery, leading to a fed and healthy baby and mom!
Have more questions? Don’t hesitate to reach out to our Registered Dietitians today!
Resources
- What to eat while breastfeeding your baby. Mayo Clinic. April 27, 2022. Accessed August 26, 2024. https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912.
- Maternal diet and breastfeeding. Centers for Disease Control and Prevention. Accessed August 26, 2024. https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html#cdc_research_or_data_summary_explore_more-foods-to-avoid-or-limit.
- Admin. Breastfeeding nutrition. American Pregnancy Association. November 25, 2023. Accessed August 26, 2024. https://americanpregnancy.org/healthy-pregnancy/breastfeeding/nutrition-during-breastfeeding/.
- Department of Health & Human Services. Breastfeeding and your diet. Better Health Channel. June 13, 2000. Accessed August 26, 2024. https://www.betterhealth.vic.gov.au/health/healthyliving/breastfeeding-and-your-diet.
- Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Meeting maternal nutrient needs during lactation. Nutrition During Lactation. January 1, 1991. Accessed August 26, 2024. https://www.ncbi.nlm.nih.gov/books/NBK235579/.
- Maternal nutrition and breastfeeding. Maternal Nutrition and Breastfeeding – Stanford Medicine Children’s Health. Accessed August 26, 2024. https://www.stanfordchildrens.org/en/topic/default?id=maternal-nutrition-and-breastfeeding-90-P02678.
- Nutrition during breastfeeding: How health professionals can support healthy moms and babies. Nutrition During Breastfeeding: How Health Professionals Can Support Healthy Moms and Babies – News & Events. Accessed August 26, 2024. https://health.gov/news/202108/nutrition-during-breastfeeding-how-health-professionals-can-support-healthy-moms-and-babies.
