What is a breastfeeding diet?

Many breastfeeding parents wonder if the way they eat will affect their breast milk. No matter what you eat, your body will produce the right nutrition for your baby at every stage of development. You don't need to follow a special diet to produce nutrient-rich breast milk.

However, a proper breastfeeding regimen can help support breast milk production while ensuring you get all the vitamins and nutrients you need.

Should I change my diet while breastfeeding?

While your body naturally produces enough breast milk to support your baby, a healthy, nutrient-rich diet can ensure your baby gets all the nutrients he or she needs. It may also contribute to your own health.

Breast milk contains 60 to 75 calories per 560 grams. Unlike formula milk, the composition of breast milk may change during lactation. At the beginning of feeding, milk may contain more water. Later in the feeding process, the milk becomes thicker, fatter and more nutritious. This milk may contain 2-3 times more fat than milk at the beginning of feeding.

Although research on the effect of maternal diet on breast milk is limited, one review found several studies supporting an association between diet and concentrations of certain acids and vitamins in breast milk. However, more research is needed to confirm this link and further explore the effect of diet on breast milk.

What to eat while breastfeeding

Making breast milk can be challenging for the body. It is estimated that you need to increase your energy requirement by about 500 calories a day to keep your breast milk flowing. You can also boost your levels of protein, vitamin D, vitamin A, vitamin E, vitamin C, B12, selenium, and zinc.

Here are some nutritious foods to watch out for while breastfeeding:

Lean protein. Lean protein contains nine essential amino acids that your body cannot produce on its own. It also provides much needed energy for your body. Protein sources include chicken, fish, eggs, milk, yogurt, cheese, and soy.

Whole grains. Whole grains are an excellent source of carbohydrates to supplement a breastfeeding diet. Whole grains, such as brown rice, oatmeal, pasta, or bread, are higher in calories and carbohydrates than most fruits and vegetables.

Healthy fats. Foods such as nuts, almonds, eggs, and avocados are a healthy source of fat. They also contain nutrients such as vitamin E, omega 3, omega 6 and antioxidants.

Fruits and vegetables. Any healthy diet, including a breastfeeding diet, should include plenty of fruits and vegetables. They provide vitamins such as B1, B2, B6 and vitamin C which are important for milk production.

Focus on foods like spinach, tomatoes, peppers, berries, kale, and broccoli for a dose of vitamins, potassium, folic acid, and fiber.

What to avoid while breastfeeding

During pregnancy, you may have been told to avoid raw fish, unpasteurized cheese, pink meat, and alcohol. While breastfeeding, you can include these foods in your diet. However, it is important to limit your intake of certain types of food.

Caffeine. It is safe to consume caffeine in coffee, tea, or soda while breastfeeding. Be aware that if you become nervous, irritable, or have insomnia, your child may also feel these effects and become restless.

Alcohol. Although it is okay to drink alcohol from time to time, you should still drink in moderation. Excessive alcohol consumption can cause sleep problems, weight gain, and developmental problems in children.

Limit yourself to a few drinks per week. Try drinking after breastfeeding your baby and wait at least two hours before breastfeeding again.

Fish high in mercury. Pregnant and breastfeeding women should avoid fish high in mercury. It can be shark, swordfish, marlin, bigeye tuna and mackerel.

Take Vitamins to Supplement Your Diet

It takes a lot of energy to produce breast milk. Taking supplements can help boost your levels of important nutrients. Here are some breastfeeding supplements to include in your diet.

Multivitamins. Research shows that women are often deficient in vitamins and minerals after giving birth, regardless of their access to resources. Taking a daily multivitamin can help support the vitamins you already get from your diet.

Vitamin B-12. Women who eat a vegan, vegetarian, or predominantly plant-based diet may be at risk for low B-12 levels. If you are not eating enough B-12-rich foods, such as fish, meat, and eggs, taking a B-complex or a B-12 supplement may help.

Vitamin D. Vitamin D plays a critical role in your body for immune function and bone health.

Vitamin D deficiency is common in pregnant and lactating women. Vitamin D deficiency can also lead to a higher risk of developing postpartum depression.

Infants take 400 IU of vitamin D daily until they are 12 months old. A study found that taking daily vitamin D supplements can help ensure that your baby gets the vitamin D they need through breast milk alone.