What are the Best Foods to Eat When Breastfeeding?

Well-known health organizations like the World Health Organization (WHO) and the American Academy of Pediatrics (AAP) stress the importance of breastfeeding infants for approximately the first six months and encourage continued breastfeeding for at least the first year of life.

The benefits of breastfeeding cannot be overstated, with many pieces of research proving how helpful it is for the optimal mental and physical growth of newborns.

Your breast milk contains everything, apart from vitamin D, essential for your baby’s development during the first six months.

Breast milk is 87% water, 7% carbohydrates, 3.8% fat, and 1% protein, and provides 65–75 calories per 100 milliliters portion.

The most fascinating part of breast milk is that its calorie content and composition change throughout each feeding and the entire lactation period to meet your baby’s needs.

At the start of a feeding, breast milk is more watery, helping to quench your baby’s thirst. But as the feeding progresses, the milk (hindmilk) becomes thicker, higher in fat, and more nutritious.

It’s important to acknowledge that not every woman is able to breastfeed. Various factors, including medical conditions, low milk supply, or personal choice, may influence a mother’s ability to breastfeed. 

If you are unable to breastfeed, remember that formula feeding can also provide the necessary nutrients your baby needs. The most important thing is that your baby is fed, healthy, and thriving, regardless of the feeding method you choose.

Yes, breastfeeding requires you to consume more calories to ensure both you and your baby get the necessary nutrition. Typically, breastfeeding individuals need an extra 330 to 500 calories per day. This increase supports the energy demands of milk production.

If you’re looking to lose weight after pregnancy, you may not need to add these extra calories, but it’s best to discuss this with your dietitian. 

Health experts suggest shifting the focus towards specific nutrients such as iron, calcium, potassium, and vitamins A and D during this time.

No single diet will be ideal for everyone who is breastfeeding. The goal should be to eat a healthful, varied diet. Focus on making healthy choices to help fuel your milk production. When considering the best foods to eat when breastfeeding, aim to include the following in your meals:

Breastfeeding requires greater energy, which means more room for nutrient-rich foods like nuts (almonds, peanuts, pistachios, cashews, and more), peanut butter, and nutritious fruits like bananas and apples.

When incorporating a healthy diet make sure to include fruits, and vegetables that are rich in calcium potassium, and vitamins A, and D. Green leafy veggies can be a great addition to your diet.

To fuel your milk production, you should focus on protein-rich products. These could include lean meat, eggs, beans, lentils, and seafood (which is low in mercury).

Protein is a basic body-building nutrient. It can help in the rapid growth and repair of tissues in both you and your baby.

If you’re aiming for sustained energy you should focus more on whole grains. Instead of choosing white rice, and barley, opt for healthier choices like brown rice, oats, and quinoa.

These whole grains are also a good source of fiber, which can aid in the process of digestion and keep you full for a longer period of time.

Fruits and vegetables are an important part of a healthy diet, but specifically when you are nursing.

The added minerals in your diet can help in the better brain development of your baby. Plus eating different fruits and vegetables can bring a slight difference in the flavor of breast milk.

This will expose your baby to different tastes, which might help them more easily accept solid foods down the road.

While considering the best foods to eat when breastfeeding, it’s equally important to be mindful of certain foods and drinks that require caution to ensure your baby’s safety and health. Here are some key items to be mindful of:

No level of alcohol in breast milk is considered safe for a baby. If you choose to drink, avoid breastfeeding until the alcohol has completely cleared from your breast milk.

This typically takes about two to three hours for 12 ounces (355 milliliters) of 5% beer, 5 ounces (148 milliliters) of 11% wine, or 1.5 ounces (44 milliliters) of 40% liquor, depending on your body weight. Before drinking alcohol, consider pumping milk to feed your baby later.

Caffeine can also be a concern while breastfeeding. Even though there is no such restriction,  it’s best to avoid drinking more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day.

Excessive caffeine in your breast milk might agitate your baby or interfere with their sleep. Be mindful of your caffeine intake as it comes in coffee, tea, chocolate, and medications.

Seafood is an excellent source of protein and omega-3 fatty acids, which are beneficial for both you and your baby.

However, most seafood contains mercury or other contaminants. Exposure to excessive amounts of mercury in breast milk can pose a risk to a baby’s developing nervous system. To limit your baby’s exposure, avoid seafood that’s high in mercury, including swordfish, king mackerel, and tilefish.

Be cautious with sugary drinks including soft drinks and juices. Consuming too much sugar can lead to weight gain and hinder your efforts to lose pregnancy weight. 

While you can still have small amounts of these beverages, it’s best to prioritize healthier options like water, herbal teas, or infused water with fruits. Staying hydrated is crucial not only for your overall health but also for maintaining an adequate milk supply while breastfeeding. 

Remember, moderation is key, and choosing nutrient-dense drinks over sugary ones can support your postpartum recovery and help you reach your wellness goals more effectively.

Breastfeeding can be a beautiful and rewarding experience, but it also comes with its challenges. From ensuring you’re getting the right nutrients to managing any concerns about your baby’s reactions to your diet, having the right support can make all the difference. A registered dietitian can help you navigate these challenges, offering personalized advice on the best foods to eat, how to maintain your energy levels, and how to support your baby’s growth and development.

If you’re looking for guidance and support during your breastfeeding journey, consider booking a consultation with a dietitian. Whether you have specific dietary concerns or just want to ensure you’re doing the best for both you and your baby, a dietitian can provide the expert advice and encouragement you need.

Book your appointment today and take the next step towards a healthy and happy breastfeeding experience.