Breast milk, which is produced by the mammary glands after birth, is the healthiest food for a baby. It is a source of energy and nutrients for children up to two years of age.
What is natural feeding?
Natural breastfeeding is the process of feeding an infant breast milk directly from the mother’s breast or after first decanting it into a bottle. The components of breast milk contribute to the growth and development of the baby, normalize its digestion, strengthen the immune system and prevent food allergies. The composition of the milk changes according to the needs of the baby as it grows. If breastfeeding is not possible, in consultation with a doctor, the infant is transferred to artificial feeding with infant formula.
How does the mother’s nutrition affect breast milk?
The mother’s nutrition during breastfeeding (BF) affects the milk’s content of proteins, carbohydrates, fats, electrolytes, trace elements and vitamins. The composition of breast milk depends not only on the current diet, but also on the hormonal background and the stock of nutrients in the mother’s body. Changes in the mother’s diet during breastfeeding can affect the baby positively (immunity strengthening) or negatively (digestive disorders).
What vitamins are needed when breastfeeding?
The baby receives from breast milk a set of nutrients necessary for growth and maintenance of normal functioning of all organs and systems. A breastfeeding woman needs vitamins B, A, C, D, E and K. For each of the vitamins there is a daily intake rate, which should be used as a basis for individual menus.
| Vitamins you need when you’re BF | |
| Name | Recommended daily intake |
| A | 1200-1300 mcg |
| B1 (thiamine) | 1,6 mg |
| B2 (riboflavin) | 1,7-1,8 mg |
| B3 (niacin) | 20 mg |
| B5 (pantothenic acid) | 7 mg |
| B6 | 2,1 mg |
| B7 (biotin) | 35 mcg |
| B9 (folic acid) | 260-280 mcg |
| B12 | 2,6 mcg |
| C | 90-95 mg |
| D | 10 mcg |
| E | 11-12 mg |
| K | 65 mcg |
The diet of a nursing mother should also contain minerals, the main ones being magnesium, iron, zinc, iodine, selenium, phosphorus and calcium. Deficiency of minerals and vitamins is due to the depletion of the body during pregnancy and after childbirth, and its signs can be hair loss, brittle nails. For your convenience, we present a list of vitamins needed by a nursing mother in the form of a table that you can download to your smartphone.
Where can I get vitamins for breastfeeding moms?
Most of the vitamins that nursing moms need can be obtained from food. A list of vitamin-rich foods for a nursing mom includes:
- cereals;
- vegetables;
- fruits;
- berries;
- nuts;
- seeds;
- whole grains;
- fish;
- meat;
- eggs;
- milk products.
When preparing the menu, it is important to discuss with the doctor the dietary regimen and portion sizes, which affect the caloric content of the diet. In case of deficiency in the diet of any vitamin (or in the presence of a pathology that prevents its absorption), you can take ready-made multivitamin complexes in the form of tablets or capsules. In addition to a balanced diet, it is important to take daily walks in the fresh air, during which the body receives vitamin D under the influence of sunlight.
What should be the diet of a breastfeeding mother?
The additional energy requirement for breastfeeding women is about 450-500 kilocalories (kcal) per day and depends on physical activity. Recommended daily caloric intake for breastfeeding:
- sedentary (sedentary) lifestyle – 2250-2500 kcal;
- moderate activity – 2450-2700 kcal;
- high level of physical activity – 2650-2900 kcal.
If the child is only breastfed, then in the period from birth to six months it is recommended to increase the energy value of the daily diet by 400 kcal compared to the diet before pregnancy. To feed a child aged 6-12 months, the mother needs an additional 380 kcal per day.
The figures are approximate and depend on the weight, age, activity level of the breastfeeding mother and the amount of milk produced. During breastfeeding, the number of meals for the mother is not strictly regulated. However, it is recommended to avoid acute hunger and overeating, which on average corresponds to three to six meals a day.
The caloric content of each meal is determined based on the individual characteristics of the body and energy expenditure during the day. In most cases, the appetite corresponds to the needs of the mother’s body, but you need to take into account the state of health of the child. For example, if the baby is not gaining weight, the mother should take a closer look at her diet.
What can a breastfeeding mom eat?
Nutrition during breastfeeding should be varied. A nursing mother should eat a balanced diet – the diet can be discussed with a pediatrician. It is also important to monitor the baby’s reaction to milk.
Table of foods that can be eaten while breastfeeding
| Category | Examples of foods for a healthy diet for a nursing mother |
|---|---|
| Carbohydrates | Pasta, bakery products, pastries, potatoes, rice, oatmeal, bulgur, millet |
| Protein Foods | Meat, fish, eggs, nuts |
| Dairy products | Milk, cheese, yogurt, kefir or cottage cheese |
| Fruits, berries, vegetables, greens, dried fruits | Apples, apricots, peaches, plums, pears, grapes, cabbage, sweet peppers, spinach, dill, parsley, raisins, dried apricots |
| Vegetable oils | Sunflower or olive oil |
In order to establish lactation while breastfeeding, it is important to maintain a stable fluid intake (up to two liters per day). You can drink water, milk, as well as unsweetened and unsweetened compotes. If after childbirth there are any problems with the health of the mammary glands, you should make an appointment with a gynecologist or mammologist.
What can’t a breastfeeding mom eat?
At BF it is necessary to eat a lot and delicious food, so there is no diet for a nursing mother. The diet should be rich, varied. There is no need to introduce any preventive restrictions – children are different and it is impossible to foresee all types of allergies.
It happens that the child reacts badly to some foods, which can be manifested by skin rashes, dry skin, stool changes and flatulence. If the mother identifies a direct link between a product and the reaction of the child, the product is excluded from the diet. In cases where the connection is not obvious, you can wait until the reaction is over and try to eat it again.
If the reaction occurs again, the connection becomes clearer and then the product containing the possible allergen is eliminated from the diet. The list of allergens is individual (for example, allergies in an infant during breastfeeding can cause oranges, strawberries, raspberries, peanuts, cow’s milk or chocolate). The list of products that can not be eaten while breastfeeding, is made by each nursing woman individually, taking into account the reactions of her child. For the period of lactation, it is desirable to refuse the following products:
- carbonated beverages. Carbon dioxide increases the risk of digestive disorders, and colorings and flavorings can cause allergies;
- alcohol. Alcohol compounds poison and destroy body cells;
- snacks with preservatives, artificial flavors, dyes, sweeteners and flavor enhancers. Preservatives can cause allergies, intoxication or impair digestion, so it is recommended to refrain from eating chips, potato chips, smoked sausages and quick or instant foods (e.g. dry mashed potatoes or dry vermicelli).
Consumption of wild mushrooms is accompanied by a high risk of poisoning the mother (alternatives are mushrooms, which are grown industrially). Another category of foods that should be eaten with caution while breastfeeding are fatty store-bought sauces (e.g. mayonnaise). It is also advisable to control the consumption of ready-made store-bought foods and drinks with high sugar content (condensed milk, candy, marshmallows, ice cream, confectionery or fruit juice with added sugar).
Diet of a breastfeeding mother
A mother does not need to follow a special diet while breastfeeding, but it is recommended to eat a healthy diet. A rich and varied diet reduces two factors that negatively affect lactation – stress and malnutrition. By eating a nutritious and tasty diet, a mom protects her mental health and gets all the nutrients needed not only for her, but also for milk production. Other benefits of a healthy diet of a nursing mom for the baby:
- normal development of all organs and systems;
- prevention of exhaustion and diseases caused by nutrient deficiency (anemia, rickets);
- maintaining the required dynamics of weight gain;
- prevention of deterioration of well-being.
The need to follow a diet during lactation occurs if there are digestive problems in the infant (vomiting, diarrhea, constipation, food allergies). The diet of a nursing mother can be anti-colic or hypoallergenic (dairy-free, gluten-free) – the type is selected based on the baby’s reaction to the diet.
Anti colic diet for breastfeeding mothers
An anti-colic diet is required in case of colic (prolonged bouts of pain and discomfort in the abdomen accompanied by crying). During colic, the baby may pull the knees up to the stomach, which indicates spasms and accumulation of gas in the intestines. Products that can cause colic in a baby:
- cow’s milk;
- strawberries;
- grapes;
- mangoes, pineapple;
- cabbage (white cabbage, cauliflower, Brussels sprouts, broccoli);
- tomatoes;
- lentils, beans;
- garlic, raw onions;
- cucumbers;
- radishes;
- spices;
- yeast;
- tea, coffee;
- sweets.
An obligatory condition for the elimination of colic in a child is the exclusion from the menu of the product that provokes them. Products are removed from the diet one by one with further evaluation of the dynamics of symptoms.
Hypoallergenic diet for breastfeeding mothers
A hypoallergenic diet helps a nursing mom prevent her infant from having allergic reactions to foods or their components. The list of common allergens includes:
- eggs;
- nuts (particularly peanuts);
- dairy products;
- soy;
- berries;
- chocolate.
Common signs of food allergies in a child include diarrhea, constipation, blood in the stool, profuse regurgitation, colic and skin rashes. If the mother found the above symptoms, she needs to review her diet and exclude allergens from it.
Dairy-free diet at BF
Dairy-free diet is prescribed in case of poor tolerance or intolerance to milk of animal origin by the child. The list of products that are recommended to avoid when following a dairy-free diet includes:
- butter;
- cottage cheese;
- sour cream;
- yogurt;
- cream;
- milk sauces;
- hard and processed cheeses;
- milk chocolate;
- pastries and bakery products containing milk;
- breakfast cereals;
- ice cream;
- dairy desserts.
Plant-based milk (soy, oat, coconut or almond milk) can be an alternative to cow’s milk. Plant milk can be used only if there is no food allergy to it and after consultation with a pediatrician.
Gluten-free diet when breastfeeding
The need for a gluten-free diet arises when a child has celiac disease (intolerance to gluten, a vegetable protein). Celiac disease is the result of the immune system’s reaction to gluten, resulting in damage to the mucosa of the small intestine and impaired absorption of nutrients. Foods containing gluten are:
- wheat;
- barley;
- rye;
- triticale (a hybrid of wheat and rye).
Some of the main sources of gluten that are important to exclude from the diet when breastfeeding a child with celiac disease are baked goods (particularly rye and wheat bread). Gluten cereals (e.g., semolina) can be replaced with corn, buckwheat, rice, millet, potatoes or beans.
What fruits can be eaten during breastfeeding?
Fruits are an important part of the diet of a nursing mother, because they have high concentrations of vitamins and fiber. A nursing mom can eat any fruit that is well digested and does not cause her and the baby side effects (allergies or gastrointestinal disorders) in an amount of up to 200 grams per day.
| Examples of fruits that can be consumed when you are BF | |
| Name | Useful properties |
| Apricots | Apricots contain not only fiber and vitamins, but also potassium and flavonoids. Eating apricots (fresh and dried) helps strengthen blood vessels and normalize blood pressure. |
| Bananas | Bananas are rich in potassium, which is quickly consumed after the birth of the child, and fiber (helps maintain normal functioning of the digestive system and prevent constipation). Bananas are also a versatile snack that is easy to carry with you. |
| Apples | Apples contain insoluble fiber and quercetin, a flavonoid that helps maintain blood glucose balance. Nutrients in apples also have an anti-inflammatory effect. Apples are eaten raw during breastfeeding and used for cooking. |
| Pears | Pears contain antioxidants, vitamins B6, C, K, as well as potassium and fiber. Pears have a low glycemic index (do not cause sharp jumps in blood glucose levels), reduce inflammation, improve digestion, and help prevent diabetes and heart disease. |
| Mango | Mango partially replenishes the deficiency of copper, magnesium, potassium, as well as vitamins A, C and E. When eating mango, cholesterol levels in the blood decrease, blood pressure and digestive tract function normalize, and hair and skin health improve. Mango also reduces cravings for sweets, gives a feeling of satiety and prevents overeating and obesity. Mango can be eaten not only raw, but also baked in the oven as part of various desserts. |
It is recommended to introduce fruits into the diet of a nursing mother, starting with minimal portions (a few pieces per day). Before increasing the amount of consumption, it is necessary to make sure that there are no allergic reactions in the newborn.
What vegetables can be eaten during breastfeeding?
Vegetables are a low-calorie source of fiber, organic acids, antioxidants, trace elements and vitamins that are essential for mother and child. Vegetables in HF can be steamed, eaten fresh, boiled, stewed or baked as part of salads, first and second courses. On average, it is recommended to eat about 300 grams of vegetables daily.
| Examples of vegetables that can be consumed when you are BF | |
| Name | Useful properties |
| Carrots | Carrots contain dietary fiber, potassium, calcium, sodium, and vitamin A in the form of carotenoids. Carrot components are beneficial for the health of the eyes, heart, and gastrointestinal tract. |
| Tomatoes | Tomatoes contain vitamins A, C, folic acid, beta-carotene, lutein, choline, and lycopene. Tomatoes have a positive effect on the immune system, heart, blood vessels, and skin health. Tomatoes can be eaten in salads with olive oil for better absorption of lycopene. |
| Broccoli | Broccoli is a source of vitamins A, C, E, K, flavonoids, potassium, calcium, and iron. The dietary fiber present in broccoli helps normalize digestion and maintain a feeling of satiety for a long time. Eating broccoli helps improve metabolism, strengthen bones, and reduce the risk of ophthalmological and cardiovascular disorders. |
| Chinese cabbage | Chinese cabbage is rich in vitamins B, A, C, D, E, and K. The vegetable also contains iron, calcium, magnesium, manganese, zinc, phosphorus, selenium, copper, sodium, dietary fiber, and fatty acids. The ingredients of Chinese cabbage help normalize blood pressure, strengthen the immune system, improve skin health, improve the functioning of the visual and digestive organs, and prevent the development of anemia. |
| Cauliflower | Cauliflower contains vitamins C and K, as well as folic acid, which supports cell growth. Cauliflower has a low sodium concentration and is fat and cholesterol-free. |
When using different types of cabbage during the BF period (including purple and white cabbage), as well as brightly colored vegetables (such as beets), it is important to monitor the well-being of the mother and child. In case of allergies, abdominal discomfort or increased gas formation, the vegetable should be excluded from the diet.
What kind of fish can be eaten while breastfeeding?
During breastfeeding it is recommended to eat 200-300 g (two or three 100 g portions) of river or sea fatty fish (salmon, mackerel, herring, trout or sardines) per week. Shrimp, crab, squid and lobster can also be consumed while breastfeeding. An obligatory condition for the inclusion of seafood in the diet is the absence of allergies to them in the mother and child. Nutrients contained in fish:
- protein;
- omega-3 and omega-6 fatty acids;
- vitamin D;
- choline;
- iron;
- zinc;
- iodine.
Fish and seafood can be stewed, steamed or baked in the oven. When breastfeeding, it is not recommended to consume cold-smoked, raw fish products (e.g. sushi) or dried fish because of the increased risk of bacterial and parasitic infections.
What kind of meat can a breastfeeding mother eat?
Breastfeeding mothers can eat chicken, turkey, pork and beef after thorough heat treatment (e.g. stewing, boiling or baking without traces of pink color or blood). When breastfeeding, meat should be consumed every day. The norm of meat consumption during breastfeeding is up to two or three servings of 80-100 g of meat per day. Meat products that are recommended to avoid when breastfeeding:
- chilled, ready-to-eat meat (ham, corned beef);
- uncooked meat;
- all kinds of pâtés;
- canned meat (stews);
- meat of wild birds and animals (in addition to infections, may contain lead shot).
When consuming raw, cured meat or meat products, there is a risk of infection with toxoplasmosis. The main cause of parasitic infection is the lack of intensive heat treatment of meat.
What drinks can I drink while breastfeeding?
When you are breastfeeding, you can drink an average of 8-10 glasses of water of 240-250 ml per day (one glass of water after each feeding). The volume is not fixed, so it is recommended to focus on the feeling of thirst.
In addition to the absence of thirst and dry mouth, a sign of normal water balance in the body is a pale yellow color of urine. Excessive fluid intake is not recommended, as it does not affect the amount of breast milk and can provoke water intoxication (excessive water in the body, provoking a violation of water-salt metabolism).
In addition to non-carbonated water, in the conditions of normal tolerance of drinks, you can consume herbal teas, morsels, milk and compotes without sugar or with a low concentration of sugar. Overabundance of glucose in the diet contributes to excess weight gain. At BF should not abuse acidic drinks (for example, tea with lemon), which can cause allergies or disorders in the digestive system.
It is allowed to drink no more than one glass of freesha (100% natural freshly squeezed juice) or smoothies per day. In the composition of compotes, morses and juices during breastfeeding should be present only ingredients that do not cause allergic reactions, so the mother needs to monitor the child’s reaction to each of the drinks consumed.
Alcohol during breastfeeding
In terms of health risks for mother and baby, it is safest to abstain from drinking alcohol while breastfeeding for the entire period. The highest concentration of alcohol, which will get into breast milk, is observed 30-60 minutes after drinking one drink (contains 14 g of alcohol). It gradually decreases and reaches normal levels within a few hours.
| Alcohol breakdown chart in breast milk | |
| Number of servings* of alcoholic beverages consumed *1 serving: 340 ml of beer, 220 ml of liquor, 140 ml of wine or 40 ml of vodka | Minimum time interval between alcohol consumption and feeding |
| 1 | 2 hours |
| 2 | 4-5 hours |
| 3 | 6-8 hours |
| 4 | 8-9 hours |
| 5 | 10-12 hours |
Pumping or spilling milk after drinking alcohol does not affect the concentration of alcohol in breast milk. In addition, alcohol may worsen the mother’s symptoms of nipple abnormalities (e.g. peeling, burning, rashes or cracked nipples).
If abstinence from alcohol is not possible, it is recommended for safety reasons to wait several hours (depending on the amount of alcohol consumed) before breastfeeding the baby. Effects of alcohol on the baby:
- decreased appetite;
- restlessness;
- sleep disturbances;
- pronounced sedative effect;
- edema;
- seizures;
- excessive sweating;
- hormonal imbalance.
Excessive alcohol consumption during lactation can eventually lead to a decrease in milk production and shorten the duration of breastfeeding, negatively affect the development and growth of the baby. It is also important to remember the danger of loss of self-control in a state of alcohol intoxication.
Coffee while breastfeeding
The maximum allowable amount of caffeine when breastfeeding is 200 mg per day. Approximately 1% of the caffeine consumed passes into the milk. The peak concentration of caffeine in breast milk during breastfeeding occurs about one hour after the mother has consumed instant or brewed coffee.
When breastfeeding, it is necessary to control the amount of daily coffee consumption, as caffeine is a stimulant of the nervous system. In addition to coffee, the intake of other caffeinated foods and beverages (including green tea) should be considered during breastfeeding.
| Table of caffeine content in drinks and products | |
| Name and amount of drink or product | Approximate caffeine content |
| Cup of espresso | 140 mg |
| Cup of instant coffee | 100 mg |
| Energy drink (250 ml) | 80 mg |
| Cup of green tea | 75 mg |
| Coca-cola (350 ml) | 40 mg |
| Chocolate (50 g) | 25 mg |
Lack of control over caffeine intake can affect the baby’s well-being. Consequences of excessive coffee consumption while breastfeeding:
- nervous system stimulation (increased anxiety levels, mood swings);
- sleep disturbances;
- colic;
- increased muscle tone;
- seizures;
- mild iron deficiency anemia (develops against the background of decreased iron concentration in breast milk).
Adding sugar or milk to coffee does not significantly affect the concentration and stimulating properties of caffeine. Alternatives to caffeinated drinks during breastfeeding can be herbal teas, still water, and decaffeinated coffee.
Sweets and chocolate during breastfeeding
Sugar is one of the essential components of the diet, but during breastfeeding it is necessary to control its consumption, taking into account the recommended rate (up to 50 g per day). The calculation summarizes the amount of sugar contained in each of the foods, meals or drinks consumed during breastfeeding (e.g. sweet rolls or tea). Sources of sugar include chocolate, which is a common allergen. Also chocolate, the main component of which is cocoa, contains theobromine and caffeine, so it is not recommended to consume more than 50 g of the product per day (provided there are no allergies).
Abuse of chocolate can provoke not only allergic reactions (eg, rashes), but also digestive disorders, too rapid weight gain, irritability and nervousness. In case of a strong craving for sweets, fruits and berries (e.g. bananas, grapes or apricots) can be used as an alternative to chocolate and confectionery during breastfeeding.
Which dried fruits and nuts can be eaten while breastfeeding
The list of dried fruits that are included in the diet for a nursing mother depends on the tolerance of each of the products. For example, if there are no side effects from apples, apricots, plums or grapes, you can consume them in HF not only in raw, but also in dried form. The recommended amount of consumption of dried apples, raisins, prunes and apricots in HF – up to 30 g per day.
Nuts, which are a source of vegetable protein and are characterized by a low concentration of saturated fat, can also be consumed during breastfeeding in an amount not exceeding 30 g per day. The menu during breastfeeding can be supplemented with almonds, hazelnuts, walnuts or peanuts. Any type of nuts (in particular, peanuts and hazelnuts) is a potential allergen, so in atopic dermatitis or suspected food allergy, the product should be excluded from the diet.
Weekly menu for a breastfeeding mom
Portion sizes for each day in BF are selected individually. The menu does not take into account additional snacks between the main meals.
| Sample Weekly Menu for a Nursing Mom | ||||
| Day of the Week | Breakfast | Lunch | Afternoon Snack | Dinner |
| Monday | Oatmeal with Yogurt, Frozen Fruit, and Chopped Nuts | Buckwheat Porridge, Boiled Chicken Fillet, Cheese Sandwich, Berry Jelly | Cottage Cheese with Whole Grain Crackers and Dried Fruit | Baked Salmon with Potatoes, Carrots, and Green Beans |
| Tuesday | Greek Yogurt with Fruit and Muesli | Rice with Braised Pork and Broccoli | Oatmeal Balls with Chocolate Chips, Apple with Cheese Stick | Macaroni and Cheese with Tomato Sauce |
| Wednesday | Pancakes with Cottage Cheese, Sweet Peppers, and Spinach | Tomato Soup with Beef Chops grill | Cheese sandwich, yogurt, banana and cocoa powder smoothie | Chicken tacos with vegetables |
| Thursday | Yoghurt granola with grated apple | Stewed chicken fillet with potatoes and carrots in pots | Dried fruits with crackers | Whole grain sandwiches with lettuce, tuna and cucumber |
| Friday | Frozen berry, spinach and oatmeal smoothie | Baked turkey with flatbread, cheese and spinach | Greek yogurt with bananas, chocolate almonds | Vegetable lasagna with zucchini and boiled eggs |
| Saturday | Whole grain flatbread, granola with apples and raisins | Assorted meats with cheese and carrot sticks | Fruit yogurt, natural vegetable chips | Baked chicken with boiled potatoes |
| Sunday | Whole grain toast with banana slices | Chicken soup, noodles with grated carrots | Parmesan popcorn, celery sticks with raisins | Pork burrito with rice and cheese |
