Breastfeeding moms require an additional 500 calories daily beyond their pre-pregnancy diet. This increased caloric intake should come from a well-rounded and nutrient-dense breastfeeding diet. We want to ensure that the mother and baby receive the essential micronutrients and macronutrients needed for optimal health.
Alongside a nutrient-dense diet, gentle skincare for breastfeeding mums can help support comfort through this stage too.
Breastfeeding Mother Nutrition Requirement
A healthy diet for breastfeeding mothers requires:
- At least 5 portions of fruits and vegetables daily, including fresh, frozen, tinned, and dried options. Limit to one 150ml glass of 100% unsweetened juice or smoothies daily.
- Starchy foods (potatoes, bread, pasta, and rice)—opt for higher fibre or wholegrain varieties when possible.
- Plenty of fibre (from wholemeal bread and pasta, breakfast cereals, brown rice, potatoes with the skin on, and pulses like beans and lentils)—to prevent constipation.
- Protein-rich foods, including beans, pulses, fish, eggs, and lean meat.
- Dairy or dairy alternatives (milk, cheese, and yoghurt, preferably lower-fat and lower-sugar options) provide calcium and protein.
- Adequate fluid intake: Keep a drink nearby while breastfeeding—water, lower-fat milk, and lower-sugar or sugar-free beverages are all good choices.
The table below outlines essential nutrients, their roles, recommended daily intake (RDI), and common sources to ensure the health of both mother and baby.
Breastfeeding Diet Restrictions
Like the third-trimester diet, mothers should avoid certain foods and drinks while breastfeeding:
1. Caffeine
Caffeine is quickly absorbed, reaching peak concentration in the body within an hour. Although the amount transferred to breast milk varies, the Australian Breastfeeding Association estimated that about 1% of caffeine consumed enters breast milk.
High caffeine intake in breastfeeding mothers can cause many issues in babies:
- Agitation
- Jitteriness
- Constipation
- General unsettledness
Besides, caffeine can dehydrate the mother, leading to electrolyte loss, reduced blood flow, muscle tension, and constipation.
Caffeinated drinks, including coffee, tea, and cola, can deplete the body’s iron levels, so it is vital to maintain adequate iron intake to prevent iron deficiency and anaemia.
Experts recommend that pregnant and breastfeeding women limit their daily caffeine consumption to 200mg (about 1-2 cups of coffee) to ensure safety.
2. Certain Fish
Seafood offers valuable protein and omega-3 fatty acids, but many contain mercury or other contaminants. Remember, high levels of mercury in breast milk can harm a baby’s developing nervous system.
To reduce this risk, we recommend mothers avoid seafood with high mercury content, such as king mackerel, swordfish, and tilefish.
3. Alcohol
The American Academy of Pediatrics (AAP) asserted that children exposed to alcohol in breast milk performed worse on reasoning tests at ages 6 and 7 compared to those not exposed. They advise breastfeeding mothers to limit their alcohol consumption and avoid drinking within two hours of breastfeeding, as alcohol may affect their infant’s motor development.
Ideas for Breastfeeding Diet Meal Plan
We’ve curated a list of nutritious and easy-to-prepare meal and snack ideas to support your increased caloric needs while breastfeeding. Each option provides approximately 250 calories, ensuring you get the essential nutrients to fuel you and your baby:
- Pita bread and hummus snack
- Toasted sandwich
- Banana smoothie
- Bowl of cereal with yoghurt
- Egg and toast
- Baked beans on toast
- Nuts and dried fruit
- Fruit and yoghurt
FAQs
1. Can you do Keto diet while breastfeeding?
You can do a Keto diet while breastfeeding, but it’s generally not recommended. Since many keto foods are very filling, you might not consume enough to meet your daily caloric needs, which could result in a decreased milk supply.
2. What foods should I avoid when breastfeeding?
While no food is completely off-limits, it’s critical to limit or avoid the following:
- Caffeine
- Fish containing high levels of mercury
- Alcohol
Reference
- http://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html
- Mosca F, et al. Pediatr Med Chir. 2017; Jun 28;39(2)
- http://www.foodstandards.gov.au/consumer/chemicals/mercury/documents/mif%20brochure.pdf
- http://ww.breastfeeding.asn.au/bfinfo/breastfeeding-and-maternal-caffeine-consumption
- http://www.foodstandards.gov.au/consumer/generalissues/Pages/Caffeine.aspx
- http://www.eatforhealth.gov.au/eating-well/healthy-eating-throughout-all-life/healthy-eating-when-you’re-pregnant-or-breastfeeding
- Bernard JY, et al. J Pediatr. 2017 ;Apr;183:43-5
- Hermansson H, et al. Front Nutr. 2019;6:4.
- Isolauri, E. J Paed Ch H. 2012; 48: 1-6
- Caffeine and breastfeeding. Australian Breastfeeding Association. https://www.breastfeeding.asn.au/resources/caffeine-and-breastfeeding#:~:text=Newborn%20babies%20can%20be%20particularly,for%20pregnant%20and%20breastfeeding%20women.
- [2] (2023, April 14). Is it Safe to Be on the Keto Diet While Breastfeeding? WebMD. https://www.webmd.com/baby/is-keto-diet-safe-while-breastfeeding
Disclaimer: Breast milk is the ideal nutrition for babies, and it’s crucial to seek professional advice before using infant formula. Introducing bottle feeding can impact breastfeeding, so consider carefully. Besides, good maternal nutrition is critical for breastfeeding, and reversing the decision not to breastfeed may be challenging. Infant formula should always be used according to instructions to ensure the infant’s health. Social and financial implications should be considered when determining a method of feeding.
This guide is for informational purposes only and should not be used to diagnose health conditions or make changes to medical treatments. Always consult with your healthcare professional for advice.
