Best Foods to Eat While Breastfeeding

There’s a lot of talk about the weird dietary combinations that result from cravings during pregnancy, but comparatively little is devoted to how you should eat while breastfeeding.

While the “eating for two” mentality gets an overdue makeover in our nutrition program, 2B’s pregnant and nursing moms need extra calories. Let’s explore where they should come from.

How Many Calories Should You Eat While Breastfeeding?

Breastfeeding mothers require an additional 330 calories in the first six months and 400 calories in the second, per day, per baby, according to the Centers for Disease Control and Prevention (CENTERS FOR DISEASE CONTROL AND PREVENTION).

These calorie counts assume a healthy pre-pregnancy weight and are about two-thirds of the calories needed to make enough milk for most babies. (The rest comes from the weight gain during pregnancy.)

“Some lactating mothers will lose weight while breastfeeding due to the high energy demands required to produce breast milk,” says Krista Maguire, RDN, BODi’s senior nutrition manager. “Fat stores can be used to boost this production and help offset the fat content of your baby’s milk.”

Of course, the exact number of calories needed to breastfeed can depend on a variety of factorsincluding the mother’s body mass index (BMI) and activity level, and whether the baby is receiving any additional forms of support, such as formula or baby food.

The best foods to eat while breastfeeding

He USDA Guidelines The guidelines for what to eat while breastfeeding mostly resemble those for any healthy diet, with a few additional considerations.

1. Protein

Lean meat, eggs, dairy, beans, lentils, and a variety of seafood that is low mercury.

2. Whole fruits (as opposed to dried fruits, juices, jams, etc.)

Apples, berries, oranges, peaches, pears, and bananas.

3. Vegetables

Broccoli, potatoes, beets, spinach, carrots, bell peppers, and Brussels sprouts.

4. Whole grains

Wild rice, oats, rye, spelt, whole wheat bread and pasta.

5. Low-fat dairy

Milk, yogurt, cheese.

The most important thing for breastfeeding moms is to maintain a well-balanced diet, says NorthShore University HealthSystem OB/GYN Dr. Ann Fronteras. Maguire adds that mothers should start by getting at least 1,800 calories per day through a variety of the foods mentioned above to ensure their babies are getting the full range of nutrients.

There are some details to consider when obtaining these nutrients, due to 1. Their importance to the baby and/or 2. Their insufficiency in some lactating women. These include:

• Protein
• Omega-3 fatty acids
• Calcium
• Vitamin D
• B vitamins (including folate)
• Iodine
• hill
• Magnesium
• Potassium
• Dietary fiber

According the cdc, the mother’s need for iodine and choline increases especially during lactation. So the USDA recommends getting 290 mcg of iodine and 550 mg of choline daily for the first year of childbearing. Sources of iodine include dairy, eggs, shellfish, and iodized table salt, while choline can be found in eggs, dairy, meat, and some shellfish and legumes.

Bonus Tip: Diversifying your food sources, as Borders and Maguire advise, has the added benefit of exposing your child to a fuller range of tastes and flavors. That can make them more receptive to new foods later in their development.

Foods to avoid while breastfeeding

TO literature review 2017 did not find any foods that mothers should avoid while breastfeeding, except those that caused adverse reactions in the baby. With that being said, nursing mothers are advised to limit their intake of the following items.

• Alcohol: abstinence is ideal, but one drink per day is the maximum, waiting at least 2 hours before breastfeeding.
• Caffeine: maximum 300 mg per day (approx. 2 to 3 cups of coffee)
• Mercury-rich fish: hop; instead opt for 2 to 3 servings per week of low-mercury fish

It’s also generally a good idea to limit foods and beverages that are high in added sugars, saturated fat, and sodium.

Breastfeeding advice for vegans and vegetarians

“When women are vegetarian or vegan, it’s a good idea to meet with a nutritionist or dietitian to make sure they’re on track to meet their babies’ dietary needs,” Borders says, noting the particular importance for these women of the following nutrients:

Similar concerns apply to breastfeeding women who are interested in maintaining or revisiting their pre-pregnancy eating patterns, often in the interest of losing pregnancy weight and getting back in shape quickly.

Breastfeeding and weight loss

Although not all women report weight loss while breastfeeding, it can certainly help some.

“In general, prolonging lactation really helps women regain their pre-pregnancy weight, while also lowering rates of obesity, diabetes, and heart disease,” Borders says.

The main reason, in Borders’ opinion?

“By nursing longer, you’re helping to turn those fat stores in your body into the energy needed to make breast milk,” she says.

Still, it’s all the more reason not to consume extra calories, unless you really need them.

“Our bodies should have already done a good job of gathering fat stores during the months of pregnancy,” says Borders, who provides a bottom line that can work for everyone:

“I always tell women to 1. Eat a healthy diet, 2. Eat when you’re hungry, and 3. Don’t go crazy with extra calories. Just focus on a well-balanced diet to meet your and your baby’s needs.”