You want the best for your little one, and if you breastfeed, proper nutrition can make a big, positive difference on their growth and development. Eating a well-balanced diet is super important because it helps you feel good and gives your baby all the nutrients they need to grow strong and healthy. Let's dive into some tasty tips on what to eat more of, what to limit, and how to make sure you're getting all the nutrients you need, no matter your dietary preferences.
When you're breastfeeding, your body needs nutrient-dense, satisfying foods to help fuel your energy, support milk production, and nourish your body during postpartum recovery. The U.S. Centers for Disease Control and Prevention (CDC) recommends you eat about 340–400 extra calories a day. But what does that actually look like?
For a balanced snack, try:
1 slice of whole-grain toast with 2 tablespoons of peanut butter
1 small banana
1 cup of low-fat or enriched soy milk
If you’re often on the go, try:
1 granola bar
1 cup of plain or lightly sweetened Greek yogurt
A handful of almonds
No time to snack? Try simple meal add-ons, like:
Adding avocado slices to a sandwich or toast
Adding cheese to a salad or eggs
Adding an extra serving of brown rice or quinoa
Incorporating these extra nutrients into your routine throughout the day can be a great way to make sure you’re sufficiently eating for two.
When it comes to breastfeeding, fueling your body with the right foods is key. Not only do these foods help you feel your best, but they also provide your baby with essential nutrients for growth and development. Think of it as a win-win! Let's explore some delicious and nutritious options that you can enjoy more during this special time.
Protein: Lean meats like chicken and turkey, eggs, beans, and lentils are awesome sources of protein, which are important for maintaining your muscle mass while breastfeeding.
Whole Grains and Vegetables: Whole grains like brown rice and oats, along with a rainbow of fruits and veggies, are packed with vitamins and minerals. Plus, they can add flavor to your breast milk, which often makes babies more willing to try a wider range of foods when they start to eat solids.
Dairy: Milk, cheese, and yogurt are full of calcium, which is great for you and your baby's development, like building strong bones and teeth.
If you're vegetarian or vegan, no worries! You can still get all the nutrients you need:
Iron: Lentils, beans, and leafy greens, like spinach, are rich in iron. Pair them with foods high in vitamin C, like oranges, to help your body absorb the iron better.
Protein: Try soy products (like tofu), nuts, seeds, and whole grains for extra protein. If you eat eggs or dairy, those are great sources of protein too!
Calcium: Dark green veggies like kale and broccoli, and drinks/food like soy milk and tofu are excellent sources of calcium.
While most foods are perfectly fine to enjoy while breastfeeding, there are a few you might want to be cautious about. These foods can affect your baby in different ways:
Caffeine: Try to keep it to 2–3 cups of coffee a day. Too much caffeine can make your baby fussy or keep them awake.
Alcohol: It's best to avoid alcohol while breastfeeding. If you do have a drink, wait at least two hours before nursing to make sure it's out of your system.
High-Mercury Fish: Some fish, like tuna and king mackerel, have a lot of mercury, which isn't good for your baby's developing brain. Stick to fish like salmon and sardines, which are safer choices and can support immune system and spinal cord development.
Ensuring you get all the necessary nutrients while breastfeeding can sometimes be a challenge, even with a balanced diet. That's where supplements can come in handy. Your doctor or healthcare provider might recommend a multivitamin or specific supplements to fill any nutritional gaps, especially if you're following a vegan diet. Key nutrients to ensure you’re getting enough of include vitamin B12, iron, and omega-3s, as they play vital roles in both your health and your baby's development:
Vitamin B12 is crucial for your baby's brain development and red blood cell formation. Breastfeeding moms, especially those following a vegetarian or vegan diet, might be at risk of B12 deficiency because this vitamin is mainly found in animal products. Signs of low B12 levels can include fatigue, weakness, and mood changes.
Iron is essential for producing hemoglobin, which helps carry oxygen in the blood. Breastfeeding could deplete iron stores, especially if you had significant blood loss during delivery. Low iron levels can lead to anemia, causing symptoms like fatigue, weakness, and pale skin. If you notice these signs, it might be worth discussing iron supplements with your healthcare provider.
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are important for your baby's brain and eye development. These are often found in fish. If you're not consuming enough low-mercury fish, you might not be getting sufficient omega-3s, or DHA. Signs of low omega-3 levels can include dry skin, fatigue, and mood swings.
Remember, it's always best to consult with your healthcare provider before taking any supplements. They can help you find the best approach tailored to your individual needs, ensuring both you and your baby are well-supported during this special time.
Breastfeeding can make you more thirsty, so it's important to stay hydrated. Hydration helps you feel more energized and aids in your overall well-being. If you don't drink enough water, you might experience dehydration, which can lead to fatigue, headaches, and dizziness.
Dehydration can also affect your milk supply. Since breast milk is about 80% water, your body needs enough fluids to produce it. Without proper hydration, it can make it harder for your body to produce the amount of milk your baby needs.
A good rule of thumb is to drink a glass of water every time you nurse. This can serve as a helpful reminder to keep your fluid intake up. If your urine looks dark yellow, it's a sign you need more fluids. Aim for clear or light-colored urine as a sign of proper hydration.
While water is the best choice, you can also drink other hydrating fluids like milk or herbal teas. Just be mindful of drinks with added sugar or caffeine because they can have other effects on you and your baby, as previously mentioned.
For additional women’s health and breastfeeding resources, check out our Prenatal, Women’s Health, and Breastfeeding Support page here.
