5 Tips for Breastfeeding Nutrition

Being a mother is tough, especially if it’s your first time. When having your first baby you learn a lot of new stuff you probably never knew about, like diapers, strollers, baby toys, and more. One of the most intimidating things to learn about as a new mom is breastfeeding. Fortunately, there are many professionals out there to help you learn the ins and outs of breastfeeding. It is amazing that a mother can provide nutrition to her baby with her own body. If you are breastfeeding you may be wondering how your own diet affects your breast milk and your baby’s nutrition. Let’s dive into breastfeeding nutrition tips from the Mayo Clinic.

1. Consume a Few Extra Calories

Your body needs energy and nutrition to produce milk but remember to not go overboard. Approximately 330 to 400 additional calories a day are recommended for breastfeeding mothers. These calories should come from nutrient-rich foods.

2. Focus on Healthy Foods

Nutritious foods help your body produce milk. Choose lean protein-rich foods, whole grains, fruits, and vegetables. Focus on eating healthy foods that are not processed and provide good nutrition. Eating a variety of foods will change the flavor of your breast milk and allow your baby to try different tastes. While breastfeeding, your healthcare provider may recommend a daily multivitamin to make sure you and your baby are getting all the needed nutrients.

3. Stay Hydrated

Staying well hydrated while breastfeeding is essential. If you are wondering whether you are hydrated enough, take a look at your urine. If it appears dark you are probably not consuming enough fluids. Water is the best option. Avoid sugary and caffeinated drinks.

4. What to Avoid While Breastfeeding

There are a few things that you should avoid consuming while breastfeeding such as alcohol, caffeine, and some fish. Alcohol transfers to your breast milk and can be passed on to the baby. If you are going to drink alcohol, make sure to avoid breastfeeding until the alcohol has been cleared from your breast milk and consider pumping milk for your baby before drinking. Caffeine should be limited to two to three cups a day. Consuming too much caffeine could irritate your baby and their sleep. Fish is a good source of nutrition but mercury transferring through breast milk is a concern for your baby. Avoid seafood that is high in mercury such as mackerel, swordfish, and tilefish.

5. Pay Attention to What You Are Eating

Pay close attention to what you are eating. Some babies can be irritable, fussy, or have an allergic reaction to the things that you are eating and that is coming through your breast milk. If you think this is the case, keep a food journal to track what you are eating, when you are feeding your baby, and when your baby is fussy. Try to eliminate any foods from your diet that may be irritating your baby. Consult a healthcare provider if needed or if your baby has an allergic reaction.

Resources

1. Mayo Foundation for Medical Education and Research. (2022, April 27). What to eat while breastfeeding your baby. Mayo Clinic. Retrieved December 23, 2022