When you're pregnant, a healthy diet is one way you can help your baby grow and thrive. But after your baby is born, healthy food choices remain important too - for both you and your baby. If you're breastfeeding, nutrition can benefit your recovery, help you maintain your milk supply, and continue to support your baby's health.
The American Academy of Pediatrics recommends that moms exclusively breastfeed until appropriate foods are introduced around six months of age. But the choice to breastfeed often comes with a lot of questions for new moms, especially about food and nutrition.
Find out more about the most common questions new mothers have about diet during breastfeeding. Then, talk with your OB GYN, pediatrician, or lactation consultant if you need more support for a successful breastfeeding start.
Do I need more calories when breastfeeding?
Most pregnant women need additional calories during their second and third trimesters. And this should continue as you start breastfeeding.
According to the Centers for Disease Control and Prevention, breastfeeding women should consume between 2,000 to 2,800 calories a day on average, compared to the recommended 1,600 to 2,400 calories for women who are not pregnant or breastfeeding. In general, this equals about 400 extra calories a day.
Factors like your age, weight, body mass index, and activity level can all affect the daily calorie intake that you need. This additional number of calories may also change as your baby grows or as you breastfeed less frequently.
Should I take vitamins or supplements?
Many OB GYNs advise women to continue to take prenatal vitamins when breastfeeding to further support nutrition. Your doctor may also recommend that you take other supplements based on your specific needs. For example, if you are vegan or vegetarian, you may need extra vitamin B12 when breastfeeding.
However, you should always talk with your doctor before taking vitamins, herbal products, minerals, or supplements when breastfeeding. Some of these over-the-counter supplements may not be safe for your baby or may reduce your milk supply.
What should I eat when breastfeeding?
One of the best steps you can take for healthy nutrition when breastfeeding is to focus on a well-balanced diet. This includes a mixture of whole grains, fruits, vegetables, lean protein, and diary. For specific suggestions on food groups and calories based on your individual factors, individual breastfeeding, use the MyPlate Plan tool from the U.S. Department of Agriculture.
While a balanced diet gives most breastfeeding moms the nutrients they need, some nutrients are especially important when breastfeeding. The U.S. Institute of Medicine says breastfeeding women should focus on foods rich in nutrients like calcium, magnesium, zinc, vitamin B6, and folate. In addition, don't forget to stay hydrated. Make sure you're getting plenty of water when breastfeeding.
Are there foods I should avoid when breastfeeding?
Most foods are safe to eat when breastfeeding. However, there are a few foods and beverages that your OB GYN or pediatrician may recommend you consume in moderation or avoid completely. The American College of Obstetricians and Gynecologists says that breastfeeding women should:
- Avoid eating seafood that is high in mercury, such as swordfish, bigeye tuna, king mackerel, tilefish, orange roughy, or shark, and limit each albacore tune to no more than six ounces a week
- Drink caffeine in moderation, specifically when your baby is a preemie or newborn, as these smallest babies may be more sensitive to caffeine
- Wait at least two hours after having a single alcoholic drink before breastfeeding and avoid drinking more than two alcoholic drinks a day
In some cases, changes in your baby's behavior after you eat certain foods or physical signs like rashes, congestion, or digestive issues may be caused by a food sensitivity or intolerance. Talk with your baby's pediatrician if you think your baby may be sensitive to a specific food you are eating.
Can nutrition boost my milk supply?
There are numerous products and supplements on the market today for new moms looking to boost their milk supply. However, many of these have not been scientifically proven or tested. Be sure to talk with your doctor before changing your diet or using a product to increase your milk supply.
Often, concerns over milk supply aren't related to nutrition but are caused by a variety of other factors. If you're worried about milk supply or getting the right nutrition for your baby during breastfeeding, the best resource is a health professional.
Talk with a lactation consultant, your pediatrician, and your OB GYN if you need more help with any aspect of breastfeeding, including nutrition and diet. With the right support, you'll be on your way to a healthy start to breastfeeding that benefits you and your baby.