Healthy Eating for Breastfeeding Women
Nutrition, Diet Advice for Postpartum Nursing Moms
Jul 16, 2009
Everyone knows that pregnant women need to eat additional food and make sure they are staying healthy, and the same goes for women who plan on breastfeeding their children. Although dietary guidelines for nursing moms are not as well known, they are relatively simple.
Nursing Women Still Need Extra Food
Most nursing women should expect to consume almost as many calories per day as they did while they were pregnant (~250 above non-pregnant daily intake). This is because her body needs additional energy to begin and maintain the production of breast milk, which is loaded with vitamins, minerals, and other nutrients for the developing baby.
Just like eating during pregnancy, many women may find it is easiest to eat at regular intervals, with several small meals per day or three main meals alternated with healthy snacks. Healthy liquids such as milk, 100% fruit juice, and water are also good sources of nutrients and energy for the mother, who can then pass these onto the baby.
What to Eat While Breastfeeding
Foods rich in vitamins, minerals, protein, calcium, iron, and other nutrients are important to consume while nursing, both for the comfort of the mother and the health of the baby. Most nutrients can be easily found in common foods (see the following list); others (such as folic acid) can also be obtained from a prenatal or postpartum daily vitamin.
- Vitamin A (night vision, healthy skin, and organ linings) - Found in carrots, broccoli, bell peppers, liver, cantaloupe
- Vitamin C (fights infections, promotes healing) - Found in citrus and other fruits
- Calcium (tooth and bone development) - Found in milk, cheese, and other dairy products, green leafy vegetables
- Iron (carries oxygen in blood to muscles) - Found in beef, poultry, fish, eggs, fortified grains, kidney beans
- Protein (builds and repairs cells and tissue) - Found in tuna, beans, peanut butter, rice
- B Vitamins (help body use other nutrients) - Found in pork, poultry, eggs, fish, whole grains
What Not to Eat While Breastfeeding
Although most breastfeeding women will find that their diet is not as restrictive as it may have been during pregnancy (particularly if they experienced health complications such as gestational diabetes), there are still some things breastfeeding women should avoid.
Many medications, even over-the-counter products, have labels that indicate they are not safe for pregnant or nursing women to consume, and should be avoided. In addition, breastfeeding women should refrain from using illegal substances and should avoid tobacco and alcohol if at all possible.
If smoking or drinking alcohol, a woman should do so right after nursing and avoid nursing for an hour or two per drink/smoke. Caffeine is fine, in moderation, but women should be aware of its presence in chocolate, soda, and other products to avoid consuming enough to keep the baby awake or make him/her fussy.
Otherwise, there are no strict rules for particular foods to avoid while breastfeeding. Some women like to keep track of the reactions their babies have after eating certain foods, to identify any patterns in foods that might cause excessive gassiness, irritation, or potential allergic reactions. A variety of foods is both healthier and more interesting for mother and child!
Resources for Breastfeeding Women
Zain, Maria. "The First Steps to Breastfeeding." Suite101.com.
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