Breastfeeding Nutrition

Have you noticed how hungry you are since you started breastfeeding? This is because it takes your body about an extra 330 – 400 calories each day to make your milk. A nutritious, balanced diet will help you stay energetic and make plenty of milk for your baby. Choose a variety of foods and drinks including foods from each food group: vegetables, fruits, grains, dairy and protein foods.

Be sure to focus on eating healthy instead of losing the baby-weight while you are breastfeeding (although, breastfeeding can help with that baby-weight too!).

How Much?

Now that you are trying to eat from all food groups, compare to see if you’re eating the right amounts while you are breastfeeding. The amount of breastfeeding you are doing might affect how much you should be eating. Get a personalized plan from MyPlate!

Important Nutrients

A few vitamins and minerals are extra important when you are breastfeeding. Be sure to eat some of these foods each day!

1. CALCIUM can be found in milk, cheese, yogurt, bok choy, broccoli, kale, sardines, salmon, and chia seeds.
2. IODINE can be found in dairy products, eggs, seafood, iodized table salt.
3. CHOLINE can be found in dairy and protein food groups, such as eggs, meats, some seafood, beans, peas, and lentils.
4. IRON can be found in meats, oysters, white beans, dark chocolate, liver, lentils, spinach, kidney beans, sardines, chickpeas, tomatoes, and cashews. Pair iron rich foods with Vitamin C foods—and avoid dairy products in the same meal.
5. ZINC can be found in oysters, beef, crab, lobster, pork chops, baked beans, chicken, pumpkin seeds, yogurt, cashews, chickpeas. Zinc deficient mothers are more likely to have poor milk production.
6. OMEGA 3s can be found in flaxseed oil, ground chia seeds, walnuts, and salmon. 
7. VITAMIN B12 can be found in liver, clams, tuna, nutritional yeast, salmon, beef, yogurt, and eggs. (May need to take a supplement if you are vegetarian or vegan).
8. VITAMIN D can be found in cod liver oil, trout, salmon, and mushrooms. However, diet alone does not provide enough vitamin D for mom or baby. Breastfed infants should be supplemented with 400 IU per day of vitamin D beginning in the first few days of life or mom should take 6,400 IU per day.

Check with your doctor before starting any supplements.

Foods & Drinks to Be Careful Of

Seafood

Fish is an excellent source of protein and contains essential vitamins and minerals for breastfeeding. However, consider the amount and types of seafood you eat. Most fish contain some amount of mercury, which can pass from mom to baby through breast milk. Mercury can be harmful to the brain and nervous system of any person exposed to too much of it over time. So, lower mercury fish are a good choice for everyone.

If you’re breastfeeding, you should follow the US Food and Drug Administration’s (FDA) advice about eating fish:

• Eat a variety of fish.
• If you eat fish caught by family or friends, check for fish advisories on the EPA’s website. If there is no advisory, eat only one serving and no other fish that week.
  • Some fish caught by family and friends, such as larger carp, catfish, trout and perch, are more likely to have fish advisories due to mercury or other contaminants.
• Try to avoid eating the “Choices to Avoid” fish or feeding them to children. It is best to eat a variety of fish from the “Best Choices” and “Good Choices” categories on this chart.

Caffeine

Caffeine passes from the mom to baby in small amounts through breast milk, but usually does not negatively affect the baby when the mother consumes low to moderate amounts (about 300 milligrams or less per day, which is about 2-3 cups of coffee). Irritability, poor sleeping patterns, fussiness, and jitteriness have been reported in babies of moms with very high intakes of caffeine, about 10 cups of coffee or more per day.

If your baby appears to be more fussy or irritable after having caffeine, consider decreasing your intake. Babies do not process caffeine as quickly as adults, so it can build up in their system. Preterm and younger newborn infants break down caffeine more slowly, so mothers of these infants might consider consuming even less caffeine.

Common foods and drinks with caffeine:

• Coffee
• Soda/Pop
• Energy Drinks
• Tea
• Chocolate

Alcohol

Alcohol can enter your breast milk and transfer to baby. If you choose to drink, you may have a single alcoholic drink once in a while if your baby’s breastfeeding routine is well established—and your baby is at least 3 months old. Be sure to wait 2 - 3 hours before nursing. You can also express milk before you drink to feed your baby later. It’s best to talk with your doctor before drinking alcohol.

Tips

• Keep snacks close by (near your nursing station) so you can eat while nursing or pumping. Here are some good snacks to choose:
  • String cheese
  • Nuts and seeds
  • Dried or whole fruit
  • Trail mix with fruit and nuts
  • Pretzels
  • Whole grain crackers with peanut butter or other nut butter
• It is usually safe to eat a vegetarian or vegan diet while breastfeeding, but you will likely need a daily B12 supplement. Also consider supplementing with iron, zinc, choline, iodine, and omega-3 fatty acids. Ask your doctor or WIC dietitian if you should take these!
• To drink enough water throughout the day, keep a bottle of water near your nursing station.
• You might need to take a vitamin D supplement to have enough in your breast milk for your baby. Talk to your WIC dietitian or doctor about this.
• Choose low-fat or fat-free milk, yogurt, and cheese. Fortified soy beverages also count!

Great job breastfeeding! Continue to fuel your body with healthy, nutritious foods.

Sources:

1. Nutrition Care Manual: Breastfeeding Nutrition Therapy (2023)
2. USDA: Tips for Breastfeeding Moms
3. USDA: MyPlate