Mother's Nutrition While Breastfeeding
Women who are breastfeeding or pumping breast milk frequently ask if there are special dietary considerations during this time. In most cases, the answer is no. Women who are breastfeeding should eat a well-balanced diet and drink enough liquids. Although shedding those extra pounds gained during pregnancy may be one of your biggest concerns, strict weight-loss programs are not recommended, especially during the first few months of breastfeeding. There are no special diets a breastfeeding mother must eat, but the following suggestions may help you focus on your eating patterns while breastfeeding:
- adequate fluid intake
Drink enough liquids. You may find you are thirsty during the first few days after delivery as your body sheds excess fluid accumulated during the pregnancy. Following this, the body will balance out to a thirst based on your body's needs; however, most mothers do notice they are thirstier when breastfeeding. Drink plenty of liquids, such as juice, water, milk, and soup to quench your thirst. Liquids can be in any form, but limit your intake of any that contain caffeine. It is not necessary to force fluids beyond your thirst, but it is a good idea to drink something whenever you feel thirsty. Grab something to drink while breastfeeding or keep a glass of liquid near your favorite breastfeeding spot.
Eat a variety of foods. The best guide as to how much to eat should be your own appetite. In general, mothers are hungrier during the first several months of breastfeeding, and you should not ignore feelings of hunger when producing milk for your baby. Grab a one-handed snack to eat while breastfeeding or keep wrapped snacks near your favorite breastfeeding spot.
- sufficient caloric intake
Eat many different foods to get the calories, vitamins, and minerals you need to remain healthy. A minimal caloric intake of at least 2,000 calories per day, with an optimal intake of 500 calories above a non-pregnant caloric intake of 1,800 to 2,200 calories is recommended. (A peanut butter sandwich and a glass of milk is about 500 calories.) Foods from the following food categories offer the most nutritional value:
- vegetables (especially leafy green vegetables)
- fruits or 100 percent fruit juice (not fruit drinks)
- breads, cereals, and grains
- milk, cheese, and eggs
Other diet considerations while breastfeeding:
- spicy or "gassy" foods
Spicy or gas-producing foods are common in the diets of many cultures, and these kinds of foods do not bother most babies. A few babies will develop gas or act colicky when their mothers eat certain foods. However, there is no one food(s) that creates problems for all babies. Unless you notice that your baby reacts within six hours every time you eat a certain food, there is no need to avoid any particular foods.
- vegetarian diets
Vegetarian, or mostly vegetarian, diets have been the mainstay of many cultures for centuries, and the milk of vegetarians usually is as nutritionally appropriate as that of other mothers. You will want to be sure that your diet includes complete proteins, so eat a wide variety of foods. Many vegetarians, including some lacto-ovo vegetarians who eat eggs and dairy products, may require supplemental vitamin D, iron, and calcium during lactation. In addition, the milk of women eating vegan or macrobiotic diets may be deficient in vitamin B12. These mothers often require supplements of vitamin B12 so their breast milk will contain a sufficient amount.
- coffee, tea, or sodas
Drinking caffeinated beverages may make your baby jittery, irritable, or have difficulty sleeping, especially if you drink too many or drink too much quickly. Drink mainly caffeine-free beverages when breastfeeding. If you enjoy caffeinated beverages, limit their intake to about two 8-ounce servings per day.
It is best to limit drinking alcoholic beverages while breastfeeding or pumping for milk. Alcohol passes into and back out of breast milk at about the same rate it enters and leaves your blood stream.
- smoking/tobacco use
Tobacco use often affects a woman's appetite and the taste of many foods. It is best to avoid tobacco use when breastfeeding or pumping. Although the benefits of your milk generally outweigh the risks of limited tobacco use, nicotine and its byproducts do pass into milk and tobacco use may cause a baby to have a more rapid heartbeat, restlessness, vomiting, and diarrhea. Babies should not be exposed to secondhand smoke. (Respiratory illnesses are more common among babies exposed to parental smoking, regardless of the infant's feeding method.)