Breastfeeding Nutrition
Do Mothers Need More Calories While Nursing?
Mothers need to eat extra calories each day while breastfeeding. To keep up with the energy used to make breast milk, it’s usually helpful to eat about 340 to 400 more calories daily.
Choosing nutrient-dense foods instead of empty calories helps meet these needs. Some easy ways to add healthy calories include whole-grain toast with peanut butter, yogurt, nuts, or a piece of fruit. These foods provide lasting energy and important vitamins.
| Healthy Snack Ideas | Calories | Key Nutrients |
|---|---|---|
| 1 cup plain yogurt | 150 | Calcium, protein |
| 1 banana with peanut butter | 200 | Potassium, healthy fat |
| 1 slice whole-grain bread | 70 | Complex carbs, fiber |
| ¼ cup mixed nuts | 200 | Healthy fats, vitamins |
What Foods Are Good Choices for Breastfeeding Mothers?
Eating a balanced diet supports breastfeeding. Mothers can include these food groups daily:
- Protein-Rich Foods: Lean meat (such as chicken or beef), eggs, beans, lentils, yogurt, tofu, and seafood low in mercury (like salmon and sardines).
- Whole Grains: Whole-wheat bread, brown rice, oats, and quinoa provide fiber and B vitamins.
- Dairy: Milk, cheese, and yogurt add calcium.
- Fruits and Vegetables: A variety, especially leafy greens, berries, oranges, and sweet potatoes, supply vitamin C, vitamin A, and other nutrients.
- Healthy Fats: Nuts, seeds (such as chia seeds), avocado, and fatty fish offer omega-3s and vitamin E.
Trying a range of foods can help a baby get used to new flavors, which may help when starting solid foods. A doctor or dietitian may suggest a daily multivitamin or prenatal vitamin while breastfeeding, especially if the diet is limited.
Sample Daily Plate
- Breakfast: Oatmeal with berries and walnuts.
- Lunch: Lentil soup and whole-grain toast.
- Snack: Apple slices with nut butter.
- Dinner: Grilled salmon, brown rice, and steamed broccoli.
How Much Should Mothers Drink While Breastfeeding?
Breastfeeding often makes mothers thirsty. Drinking water often, especially when feeling thirsty or if urine is dark yellow, helps. Having a glass of water, milk, or another healthy drink each time before or after nursing is a good habit. Most mothers need about 8 cups (about 2 liters) of fluids a day, but needs vary.
Water is the best choice. Too many sugary drinks or juice should be avoided. Limiting caffeine is wise. Too much caffeine (more than 2-3 cups of coffee or tea a day) can pass into breast milk and may cause the baby to be more active or have trouble sleeping.
Tips for Vegetarians and Vegans Who Are Breastfeeding
Vegetarian or vegan mothers can have a healthy breastfeeding diet with careful planning. Some key nutrients to focus on are:
- Iron: Lentils, beans, leafy greens, fortified breakfast cereals, and peas are good sources. Iron is better absorbed when eaten with foods high in vitamin C, like oranges or strawberries.
- Protein: Plant-based proteins include soy products (tofu), legumes, lentils, nuts, seeds, and whole grains.
- Calcium: Dairy or fortified plant milks (soy, almond, oat) as well as calcium-set tofu and dark leafy greens help meet calcium needs.
- Vitamin B12: This vitamin is mostly found in animal foods, so most vegan mothers will need a vitamin B12 supplement.
- Omega-3 Fatty Acids: Those who do not eat fish can get omega-3s from chia seeds, flaxseeds, walnuts, or algae-based supplements.
- Vitamin D: Limited sun exposure or diets low in fortified foods (like cow’s milk or some cereals) may require a vitamin D supplement.
What Foods and Drinks Should Be Avoided or Limited While Nursing?
Some foods and drinks are best limited during breastfeeding:
- Alcohol: Any alcohol can pass into breast milk. If mothers choose to drink, they should wait at least two hours per drink before breastfeeding. Pumping milk ahead for feeding times can help.
- Caffeine: Limit to 2-3 cups of caffeinated drinks daily to prevent making the baby fussy.
- High-Mercury Fish: Some fish (like shark, swordfish, king mackerel) have high levels of mercury and should be avoided. Instead, choose fish lower in mercury, such as salmon, sardines, or trout, which are also good sources of omega-3s.
- Sugary Drinks and Snacks: These add empty calories without important nutrients. Instead, pick water, milk, or unsweetened drinks.
- Highly Processed Foods: Foods high in saturated fat, sodium, or additives can be less healthy options.
| Seafood to Choose | Seafood to Avoid |
|---|---|
| Salmon, sardines, trout | Shark, swordfish, king mackerel, tilefish |
Diet and Baby’s Comfort
Sometimes, a baby may react to something in the mother’s diet. Signs of a reaction in babies may include:
- Crying or fussiness after feeding
- Rashes
- Diarrhea
- Wheezing or other breathing problems
If mothers notice these symptoms soon after feeding, they can try removing the suspected food from their diet for a week to see if symptoms improve. Typical foods that sometimes bother babies include dairy, soy, eggs, nuts, or caffeine. Always discuss concerns with a healthcare professional to get personalized advice.
Common Foods That Can Cause Fussiness or Reactions
- Cow’s milk and other dairy
- Soy products
- Eggs
- Nuts
- Wheat
- Fish or shellfish
- Spicy foods
- Caffeine
In most cases, a mother does not need a special diet when breastfeeding. Focusing on variety and healthy foods is the best way to support both mother and baby.
