Jada Glover, CLC, CHC

Is my diet sufficient and healthy for my growing baby’s needs? Is my breast milk transferring all of the essential nutrients my baby needs? Are there any foods that have a negative effect on my little one’s health?

These are some of the questions that many new mothers ask and get worried about.

Your breast milk is the best nutrition for your baby, regardless of your diet. Studies show undernourished mothers are able to produce breast milk for their babies. However, your diet and the nutrients contained in your breast milk are linked. If you want to feel your best and give your baby the best nutrients through your breast milk, then eating nutritious real foods in a balanced amount, is the best way to ensure you’re both getting the right amount of vitamins, minerals, and other nutrients. 

This article will guide you on how to improve your diet while breastfeeding, but first let’s first see how your breast milk and diet are related to each other.

The Connection Between Your Diet and Your Breast Milk

Your mammary glands produce breast milk by using nutrients that they get from your body. They either use freely available nutrients or stored ones. If you eat a diet lacking in sufficient nutrients, your breasts will use the stored or remaining nutrients from your body that they need to produce nutrition-rich breast milk, leaving behind the insufficient amount of nutrients or the leftover nutrients for your own needs.

Your breast milk provides every nutrient that your baby needs to thrive and develop a healthy mind and body. If you’re not providing your body with enough nutrients through healthy food, your breast milk’s quality and your health, both, may suffer. If you want to see which nutrients pass through your milk to your baby, check out this post here.

Food Guide for Breastfeeding Moms

Many moms think they need to follow a special diet when breastfeeding, but keeping it simple and balanced are all you need to do. These foods should be rich in nutrients that provide all the essential vitamins and fatty acids to your baby for healthy growth and development.

Calories to Produce Breast Milk

A mother’s body uses between 300-500 calories per day to make breast milk. This number can vary based on your maternal stores and how much weight was gained during pregnancy. You may find yourself getting hungry more than usual when you’re breastfeeding. The quality of the extra calories you eat matters. Increase healthy fats and fresh foods like fruits and vegetables, proteins, cheese, nuts, and seeds to feel full and satisfied. 

Every breastfeeding mother may need a different amount of energy depending on your activity level. It also depends on your baby’s age and appetite since your body will regulate milk composition and supply based on your baby’s needs.

Eat Protein Rich Food

As your body depends on protein for defense, repair, and proper growth, your baby’s growing body has the same demands. Your milk is the only source that will provide all the necessary proteins to your baby.

That is why it is recommended that breastfeeding mothers eat 25g more protein per day than non-breastfeeding mothers. Items that are rich in protein must be a part of your routine diet.

Foods high in protein include dark leafy greens, eggs, beans, pasture raised chicken or beef, wild caught fish, nuts, and seeds.

Water, Water, and More Water!

Staying hydrated is important for staying energetic and healthy. Your breast milk is 87% water, which means you will need more water to fulfill your body’s needs and your baby’s needs as well. A good rule of thumb is to drink to thirst (and you will be thirsty!), or half your body weight in ounces of water. Drink when the baby drinks.

Whenever your baby starts drinking breast milk, your body releases a hormone called oxytocin. It assists in milk production and its release. Not only that, but it also excites thirst, which is why you feel thirsty when breastfeeding. 

Keep a full glass of water available while you are breastfeeding. You will likely feel thirsty so drink as much as you want. Keep checking for signs of dehydration, such as dark-colored urine or low energy. You can also add natural electrolytes to your water like Himalayan salt, lemon, or lime if you’re feeling low on energy.  

Green Leafy Vegetables for More Minerals and Vitamins

Green leafy vegetables provide a lot of important minerals and vitamins to the breastfeeding mother’s body that has a positive effect on lactation.

These vegetables are a rich source of folate, calcium, magnesium, beta-carotene, and iron. These nutrients pass through your milk to your baby, helping your baby’s growth and development. Also, eating a diet rich in a variety of foods can help shape your baby’s palate since your breast milk changes taste based on the foods you eat. 

It is recommended that a breastfeeding mom eat two portions of leafy vegetables daily. Common examples of such vegetables are spinach, beet greens, and kale.

Supplements May Also Help

Nothing can replace the benefits and quality of nutrients that you will get from a balanced diet. But as a breastfeeding mother, you may need more energy to keep up with breastfeeding and life as a mom or because you are not eating a proper diet to fulfill your body’s needs. So, taking vitamins is often recommended, especially in the postpartum period.

Doctors often recommend vitamin D, vitamin B-12, and omega-3 supplements to assist mothers in gaining all the nutrients you need. A high-quality postnatal vitamin or multivitamin are good options, just check the ingredients for the key nutrients mentioned above. You can also check with your doctor or midwife on what you can take based on your body’s needs.

Which Foods Should You Avoid as a Breastfeeding Mom?

Unless you or your baby show signs of allergies or intolerances to certain foods, it’s best to eat a wide range of foods while you are breastfeeding. 

Certain foods or drinks must be limited while breastfeeding. Your body digests certain components of food in a different way than your growing baby.

Alcohol

Breast milk can transfer alcohol that you consume to your little one. It is transferred in the same amount as it is in your blood. That is why it is advised to avoid or minimize drinking while you are breastfeeding.

Studies show that even one to two glasses of alcohol can disturb your baby’s milk intake and sleep. If you drink alcohol, start the next feeding session after 2 to 3 hours. By this time, it will be metabolized from your blood in 3 hours and will not be transferred to your breast milk. 

Caffeine

The same is the case with caffeine consumption. It can go through the milk to your baby’s tummy and eventually bloodstream. It has been found that 1% of the caffeine gets into breast milk and transfers into the body of the baby.

Your baby’s body will metabolize it at a slower pace as compared to your adult body. Your baby may have trouble sleeping.  It is recommended to take a maximum of two cups a day of coffee or tea. If you drink more, you will likely experience a restless and fussy baby that has trouble sleeping. 

Some Foods May Cause Allergies in Babies

Your body produces breast milk through the proteins, vitamins, and minerals from your blood stream. If food proteins pass through your digestive tract to your blood, they could end up in your breast milk. So, keep an eye on your baby’s reaction to everything that you eat if they’re colicky or experiencing fussy periods. 

A baby’s digestive system is developing when they are first born, so if they experience discomfort from a food that you eat now, it may not always be that way, and you can try reintroducing it when they’re 6 months or older. If you find a change in the behavior of your baby then try to avoid the food that caused it.

Seafood

There is no doubt that wild-caught seafood is very good for your health as it is a rich source of proteins, iodine, and omega-3s. But certain sea animals such as tilefish, swordfish, etc. have a high concentration of mercury in them.

Mercury can cause a hindrance in the development of your baby’s nervous system. It can be transferred through breast milk into your baby’s body, so it is best to avoid eating mercury-rich seafood. 

Medications, Supplements, and Herbs

Over the counter medicines are generally considered safe but it is advised to still ask your doctor or lactation consultant before taking one. Similarly, even if natural remedies may have no side effects on your body, they can affect your baby’s health in different ways. Before introducing any herbs or medications, check with a professional first to ensure it won’t affect your breast milk production or your baby’s health. 

You may have followed a restricted diet plan during pregnancy so enjoy your rainbow of vegetables, fruit, and other healthy foods while you are breastfeeding. It will also expose your baby to a wide variety of flavors. 

Do not restrict yourself to certain foods, but avoid eating the ones that are mentioned above in large quantities. When you make healthy choices, you will find yourself more relaxed, happy, and energetic, leading to a well-nourished mother!

References

Drugs and Lactation Database (LactMed) [Internet]. Bethesda (MD): National Library of Medicine (US); 2006-. Alcohol. [Updated 2020 May 11]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501469/

Jeong, G., Park, S. W., Lee, Y. K., Ko, S. Y., & Shin, S. M. (2017). Maternal food restrictions during breastfeeding. Korean journal of pediatrics, 60(3), 70–76. https://doi.org/10.3345/kjp.2017.60.3.70

Kominiarek, M. A., & Rajan, P. (2016). Nutrition Recommendations in Pregnancy and Lactation. The Medical clinics of North America, 100(6), 1199–1215. https://doi.org/10.1016/j.mcna.2016.06.004

Jada Glover, CLC, CHC, is the founder of Lactation Mamas and is on a mission to help moms have more energy and confidence while breastfeeding. Jada offers private health coaching and breastfeeding support for moms. Follow her on Instagram for more breastfeeding tips.