A Nourishing Guide to Breastfeeding: What Moms Should Eat

Source: Children’s Hospital of Philadelphia

Reviewed by: Julie Cunningham, RD, CDCES, IBCLC

A Nourishing Guide to Breastfeeding: What Moms Should Eat

Congratulations on the arrival of your little one! As a new mom, you might be wondering about the foods to include in your diet while breastfeeding. Don't worry; Malama is here to guide you through the essentials.

Your Amazing Body Knows Just What Your Baby Needs

First, let's celebrate the incredible fact that your body is designed to provide the perfect nutrition for your baby, no matter what you eat. Your milk is tailor-made to meet your baby's needs at every stage of development.

Tips for Planning Your Breastfeeding Diet

What to Eat:

  • Protein Power: Include protein-rich foods 2-3 times a day, such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds.

  • Veggie Variety: Aim for three or more servings of vegetables daily, including dark green and yellow vegetables.

  • Fruit Fun: Enjoy two or more servings of fruit each day.

  • Whole Grains Galore: Add whole grains like whole wheat bread, pasta, cereal, and oatmeal to your daily meals.

  • Stay Hydrated: Drink water to quench your thirst. Being thirsty while breastfeeding is common, so sip when you're thirsty.

Dietary Guidelines:

  • You don't need to follow the same dietary restrictions you followed in pregnancy while you’re breastfeeding.

  • Vegetarian diets work well, just ensure you get enough iron and zinc from sources like beans, dried fruit, nuts, seeds, and dairy.

  • If you're vegan (avoiding all animal products), take a vitamin B12 supplement to prevent a deficiency for both you and your baby.

How Much to Eat:

  • Breastfeeding requires extra calories. If you still have some extra baby weight, your body will naturally use that weight to help you produce milk for your baby.

  • If you've shed all the baby weight, you may need to eat an extra 500-600 calories per day to produce milk for your baby. Adjust your diet as your baby starts eating other foods.

Alcohol and Caffeine:

  • If you choose to drink alcohol, wait 2-3 hours after each serving (drink) before breastfeeding. Alcohol leaves your milk as your blood alcohol levels drop.

  • Caffeine passes into your milk, but most babies aren't bothered. If your baby seems restless, consider limiting caffeine.

Enhancing Milk Quality:

  • Boost Docosahexaenoic Acid (DHA), which is crucial for baby's brain development, by eating fish 2-3 times weekly. Opt for salmon, bluefish, bass, trout, flounder, or tuna (avoid high-mercury fish)..

  • The colors and flavors of your diet will subtly appear in your milk. Your baby might even enjoy garlic-flavored milk!

Addressing Allergies and Special Considerations

Potential Allergies:

  • In rare cases, babies may develop allergies to foods you eat. Common triggers include dairy, soy, wheat, and eggs. Less common culprits are fish, nuts, peanuts, or corn.

  • Keep a food diary if you suspect an allergy. If symptoms persist, removing the suspected food for 4-6 weeks may help.

Consult a Dietitian:

  • If allergies persist, consult a registered dietitian experienced with food allergies. They can help plan a diet that meets both your needs and your baby's.

  • Remember, your breastfeeding journey is unique, and it's okay to seek guidance. Enjoy this special bonding time with your baby, and nourish yourself with love and good food!

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The content on this site is for informational purposes only and not intended to be a substitute for professional medical advice, diagnosis or treatment. Discuss any health or feeding concerns with your infant’s pediatrician. Never disregard professional medical advice or delay it based on the content on this page.