Eating a healthy diet while you are breastfeeding is important because what you eat determines the energy, protein, nutrient, and vitamin content of your breast milk. In addition to the increased micronutrient demands, breastfeeding also uses up a lot of energy, with 500 kcal/day more needed than pre-pregnancy (the equivalent of a banana smoothie, toasted sandwich, or bowl of cereal)[1].
However, tending to a new baby day and night can make it hard for the mother to eat a balanced diet, which may hinder her ability to produce enough milk.
Recommendations
- Keep your fluid intake up
- Have nutrient-dense snacks handy, such as muesli bars, bananas, nuts, veggies, and hummus
- Opt for quick and nutrient-dense meals such as smoothies, porridge, omelets, wraps, stir-fries, pasta, and sandwiches
- Plan your meals according to the Australian Guide to Healthy Eating[2], eat a wide variety of foods from these groups: fruit, vegetables, beans and legumes, fish (particularly oily fish such as salmon and sardines), lean meats, poultry, eggs, reduced-fat dairy, whole grains, nuts, and seeds
- Focus on healthy fats: avocado, olive oil, nuts, seeds
- Ask family members to help prepare some meals for you
- Avoid foods that pose a risk of illness from listeria: cold meats, cold cooked chicken, pre-prepared salads (fruit and vegetables), ready-to-eat seafood, and soft cheese.
- Avoid foods high in mercury: shark (flake), broadbill, marlin, king mackerel
- Continue taking a pregnancy/breastfeeding multivitamin during breastfeeding
Try to Avoid
- Processed oils, vegetable oils, processed saturated fats
- Fried foods and foods with high levels of added salt
- Empty calorie foods (refined carbohydrates, processed sugars)
- Alcohol, smoking, medications, and excess caffeine
- Becoming dehydrated
Gas and Colic in Newborns
Even healthy foods in the mother’s diet may contribute to gas and colic symptoms in a newborn. However, the most common problematic foods include:
- Dairy, onion, garlic, broccoli, cauliflower
- Brussels sprouts, beans, and legumes
- High fructose fruits such as apples
- Brewer’s yeast (good for milk production, but can cause gas if you have too much)
If you suspect food may be causing your baby discomfort, try excluding it from your diet for one week and take notice if symptoms improve in your baby.
Foods/Herbs to Increase Milk Production
- Oats, flax seeds/meal
- Brewer’s yeast, alfalfa, fennel
- Coconut water or rehydration formula
- Fenugreek, moringa, milk thistle
Reference
- htpps://lpi.oregonstate.edu/mic/life-stages/pregnancy-lactation
- htpps://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-children-adolescents-and
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.
