Breastfeeding is a powerful way to nourish your baby, but did you know that what you eat plays a key role? Your diet can impact your recovery, energy levels and even your baby’s reactions. Here’s what you need to know about breastfeeding and your diet.

Eat extra calories while breastfeeding.

While several factors affect how many calories you need to consume, a good rule of thumb in your baby’s first six months of breastfeeding is to eat about 340 calories more per day than the amount you consumed before pregnancy. When your baby is 7 to 12 months old, the number of extra calories you should eat increases to 400.

Enjoy a wide variety of healthy foods.

Your body prioritizes using your available nutrients for breast milk; your own nutrition comes second. If your diet doesn’t have enough calories and nutrients for both you and the baby, your body may be affected.

The best way to meet your nutritional needs is to eat foods that offer lots of vitamins and minerals but little or no added sugar, saturated fat and sodium.

Eat plenty of vegetables, fruit and whole grains. Protein should come from beans, nuts, lean meats, poultry and certain seafoods. Opt for healthier oils – such as vegetable oils and those found in nuts – and fat-free or low-fat dairy products.

You need more fluids while you are breastfeeding, so be sure to drink enough water.

You may need additional iodine and choline while breastfeeding.

While you are breastfeeding, your body’s need for iodine and choline increases. Your body requires iodine to make thyroid hormones. Choline impacts liver function, your nervous system and metabolism.

The Dietary Guidelines for Americans recommend that breastfeeding women consume 290 micrograms (mcg) of iodine and 550 milligrams (mg) of choline daily throughout the first year after giving birth.

Iodine can be found in dairy products, eggs and iodized table salt. Choline can be found in dairy products, eggs, meats and beans, peas and lentils. Both nutrients are also found in seafood, but you should be cautious about eating seafood while breastfeeding. Talk to your healthcare provider if you are concerned about getting enough iodine and choline.

Be careful about certain foods and beverages.

While there’s no need to avoid specific foods or beverages in hopes of preventing future food allergies for your child, some substances can harm a breastfeeding baby.

Carefully choose the amount and types of seafood you eat. Mercury from fish can pass from mother to infant through breast milk, potentially affecting the baby’s brain and nervous system. Follow U.S. Food and Drug Administration advice for which fish to eat.

It's best to avoid alcohol while you are breastfeeding. You may also want to limit caffeine to no more than the equivalent of two cups of coffee per day.

Pay attention to your baby’s reactions.

After you eat certain foods, you might find that your baby is fussier or crying more than usual. If your baby always reacts this way after you’ve eaten certain foods, try removing these foods from your diet for a while and then gradually adding them back one at a time to help identify if a particular food is causing the issue. Talk with your baby’s doctor if symptoms continue.

In rare cases, babies can have an allergic reaction to breast milk. Watch for these symptoms: severe colic; abdominal discomfort; diarrhea or green stools with mucus or blood; vomiting; rash, eczema, dermatitis and hives; or difficulty breathing after breastfeeding. See your provider if your baby experiences these symptoms.

Looking for a Lactation Consultant?

Aultman is committed to supporting your decision to breastfeed your infant. Visit Lactation Services to learn more about our services and programs to assist you in achieving a satisfying breastfeeding experience.

Sources:
Centers for Disease Control and Prevention
HealthyChildren.org, American Academy of Pediatrics
The StayWell Company, LLC
U.S. Department of Agriculture