Breastfeeding your baby can provide numerous health benefits for both of you—not to mention some sweet bonding moments. But for exhausted new moms, it can be challenging to keep yourself well-fed, while also trying to feed your baby.
“When you’re breastfeeding, you are using up to an extra 600 calories a day to make milk,” says Gayle Yerge-Cole, RNC, IBCLC, a lactation consultant at Henry Ford Health. “In order to stay healthy, you need to eat a balanced diet that includes a variety of nutritious foods.”
The Importance of a Well-Balanced Breastfeeding Diet
Having just experienced pregnancy and childbirth, you’re already aware of the amazing things your body’s capable of doing. And now you can add making milk to feed your baby to that list. While you’re keeping an eye on common issues that might impact breastfeeding, also make sure you’re eating well.
Whatever you’re eating and drinking impacts the milk your body makes. But it’s important to recognize that, just as during pregnancy, your body will prioritize your baby’s health while you’re breastfeeding.
“If you’re not eating a totally healthy diet with all the nutrients you need, your body will rob from your stores to create milk that contains all the nutrients your baby needs,” says Yerge-Cole. “You will still make good-quality milk for your baby, but eventually, your body will suffer.”
Breastfeeding Support At Henry Ford Health
You want to make sure you’re eating a well-balanced diet that includes a variety of nutrient-rich foods such as:
- Dairy products: Foods like milk, cheese and yogurt are a good source of important calcium. If you don’t eat dairy, you can also get calcium in tofu, leafy greens and soy milk.
- Fruits and vegetables: Make sure you’re getting at least five servings a day of a variety of fruits and vegetables. Eating a rainbow (lots of different colors) of fruits and vegetables helps ensure you’re getting a full range of nutrients.
- Whole grains: These provide fiber, which is important for keeping your digestive system running smoothly.
- Protein: Lean meats, eggs, tofu and beans are all healthy protein sources. Fish is also a great source of protein (and provides important nutrients for your baby’s brain development). Just be sure to eat only fish that’s low in mercury—such as salmon, flounder and tilapia. Seek out up-to-date guidance for the safety of fish caught locally.
- Water: Staying well-hydrated is essential because your body needs extra fluids while making milk. Yerge-Cole recommends keeping a supply of water near where you like to feed your baby so that you sip while your baby feeds.
Don’t fall prey to old wives’ tales about foods, herbs or other supplements that will supposedly increase your milk supply. “There are no magic foods that will increase your supply,” says Yerge-Cole. What does make a difference is emptying your breast by feeding your baby or pumping at least eight times every 24 hours.
Foods to Avoid While Breastfeeding
There are some foods and beverages that you may need to cut out, or at least limit, for as long as you’re breastfeeding your baby. These include:
- Alcohol: Alcoholic beverages can transfer to your baby through your milk. “If you want to have a drink, feed your baby first, then wait a couple hours after drinking before feeding again,” says Yerge-Cole.
- Caffeine: Consuming too much caffeine can make your baby fussy, but it’s generally considered safe in moderation. Limit yourself to no more than 300mg daily (about 2 or 3 cups).
- Energy drinks: These often contain high amounts of caffeine, sugar and herbal or chemical additives that may be harmful to your baby.
- Kratom: This herbal substance can be found in teas marketed as “relaxing.” But it can be dangerous and is passed to your baby in your milk. “Both you and your baby can develop a dependency on it, and we’ve seen babies develop withdrawal symptoms when mom stops drinking it,” says Yerge-Cole.
Remember that whatever you eat and drink can also flavor your milk—especially strong flavors like garlic or onions. “If your baby is rejecting your milk, think about what you’ve eaten in the past few hours,” says Yerge-Cole.
Plan Ahead for Healthy Meals and Snacks
Life with an infant can be exhausting. Not only that, but you’re up at odd times during the night—and often feeling ravenous.
Yerge-Cole recommends stocking the freezer and pantry with easy-to-eat healthy foods before the baby arrives. If you’ve already missed that chance, don’t be afraid to ask for help.
If you can afford it, healthy meal or grocery delivery services can help keep your kitchen stocked. You can also ask friends and family to set up a meal train schedule for people to drop off prepared meals.
“While you’re breastfeeding, the most important thing is to eat when you’re hungry,” says Yerge-Cole. “And to eat healthy foods.”
Reviewed by Gayle Yerge-Cole, RNC, IBCLC, a lactation consultant at Henry Ford Health.
