You’ve successfully navigated the nine months of pregnancy, abstaining from excessive caffeine, alcohol, and raw sushi. Congratulations on this achievement! Now, as you embark on the next phase of your journey — breastfeeding — it’s crucial to maintain a focus on nutrition to ensure your breastmilk remains as nourishing as possible for your baby.
While your diet can become more relaxed once you’re no longer carrying a baby, it’s important to continue paying attention to what you eat while breastfeeding. Your diet affects not only the nutrients in your breastmilk but also your recovery, energy levels, and mental well-being.
So, what should you consider when following a breastfeeding diet? Keep reading to discover the best foods to include, what to avoid, the caloric needs for breastfeeding mothers, and more.
Here are the top recommendations for a breastfeeding-friendly diet.
How Much Should You Eat While Breastfeeding?
Before we delve into the specifics of your breastfeeding diet, it’s important to understand that your nutritional needs change significantly once you start lactating. While the phrase «eating for two» is often used during pregnancy, your caloric requirements actually increase even more once you begin producing milk for your baby.
According to the National Institutes of Health, lactating individuals need an additional 450-500 calories per day to meet their nutritional needs. Additionally, the Dietary Guidelines for Americans recommend approximately 71 grams of protein daily for breastfeeding mothers.
However, boosting your calorie and protein intake doesn’t mean you should indulge in unhealthy snacks like fried chips and bacon. Opting for nutrient-dense foods with high-quality protein, essential micronutrients, and healthy fats will help you stay healthy and provide your baby with the necessary nutrients for growth.
What Should You Eat While Breastfeeding?
Now that you know you need more calories and protein, you might wonder what specific foods to focus on to ensure your baby gains weight and receives the best nutrition from your breast milk. Here are some tips for your breastfeeding diet:
- Include Low Mercury Fish Twice a Week
Experts recommend incorporating fish with lower levels of methylmercury into your breastfeeding diet. These fish are rich in DHA and EPA omega-3 fatty acids, which are crucial for your baby’s brain and vision development. DHA may also benefit lactating mothers by potentially protecting against postpartum depression and promoting overall wellness.
Fish also provides essential micronutrients such as iodine, selenium, and vitamin B12. The American Academy of Pediatrics suggests breastfeeding mothers consume 200 to 300 mg of omega-3 fatty acids daily and eat 1-2 servings of fish per week. Choose sustainably caught or raised fish, and aim for varieties lower in mercury. Safe Catch is a notable brand that tests its fish for mercury levels far below FDA limits and meets Consumer Reports’ low mercury criteria. They also use certified sustainable fishing practices.
- Focus on Key Micronutrients
Your breast milk contains vital nutrients for your baby’s growth, but some nutrient levels depend on your diet. Ensure you’re consuming adequate amounts of choline, iodine, selenium, and vitamin A. Foods that are good sources of these nutrients include:
- Safe Catch Elite Wild Tuna
- Safe Catch Pacific Pink Salmon
- Brazil nuts
- Carrots
- Eggs
- Peanuts
- Sweet potatoes
- Consume Caffeine in Moderation
Unlike during pregnancy, where limiting caffeine to 200 mg per day is often advised, moderate caffeine intake is generally considered acceptable while breastfeeding. Only small amounts of caffeine are transferred to breast milk, so you can enjoy your morning coffee. However, it’s still a good idea to avoid excessive caffeine consumption, such as triple espresso lattes, until your lactation period is over.
Nutritional Choices for a Healthy Breastfeeding Experience
Your dietary choices during breastfeeding are crucial for both your health and your baby’s development. Prioritize nutrient-rich foods like Safe Catch Elite Wild Tuna, other low-mercury fish, plenty of fruits and vegetables, and eggs. Maintaining a balanced diet while caring for a newborn can be challenging, but it’s one of the best ways to support both yourself and your baby.