What To Eat and Foods To Avoid While Breastfeeding

You took care of yourself while you were pregnant – eating healthy foods and taking prenatal vitamins. But after giving birth, it is so important to maintain those good habits.

Research shows that breastfeeding (chest feeding) can help reduce your risk of developing certain medical conditions such as heart disease and diabetes later in life.

If you choose to breastfeed, there are certain foods you can eat that will benefit you and your baby – helping to maintain energy and increase milk supply.

Certified midwives Sue Hudson, CNM, and Molly Carrigg, CNM share the foods you should eat—and foods to avoid—while breastfeeding.

best foods for breastfeeding

Having a newborn at home is probably already stressing you out, so don’t let what you’re eating add to your stress, says Hudson.

“As long as a person is eating a very varied diet, they should be fine,” she said.

Here are some great options Hudson and Carrigg recommend adding to your breastfeeding diet:

Whole grain

It is important to keep ingredients such as oatmeal, brown rice and whole grain pasta in rotation as they are naturally high in fibre, minerals and vitamins, as well as carbohydrates, protein and healthy unsaturated fats.

Eating whole grains can help keep you full longer, help your digestive system function well and help avoid those hangover days.

“Whole grains keep blood sugar levels stable,” says Carrigg. “Whole grains also help keep you regular and fight constipation, which is common after giving birth.”

Salmon and sardines

Fish like salmon and sardines are a great source of protein, as well as vitamins and omega-3 fatty acids, which can reduce inflammation. Salmon also has vitamin D.

“Consumption of these foods will help the development of the child’s nervous system,” says Hudson.

Beef

For non-vegetarians, eating beef can provide you with essential B vitamins and, more importantly, zinc. Zinc will help you maintain your energy.

Instead of grain-fed beef, look for grass-fed beef, which has less fat and calories and more omega-3s. And there are no added hormones or antibiotics.

“If you’re vegan or vegetarian, make sure you’re including a vitamin B12 supplement (10 micrograms) while breastfeeding for both you and baby,” advises Carrigg.

Eggs

Another great option for non-vegan individuals who are breastfeeding Another great option for non-vegan individuals who are breastfeeding, eggs provide protein, vitamin B12, vitamin D and folate.

“The most important nutrient in eggs is choline, which is essential for the development of the nervous system and building cell structure,” explains Hudson.

For vegans, options like lentils, dried fruit, leafy greens and fortified cereals can be a great representation of the health benefits of eggs.

Leafy greens

Load up on ingredients like kale, collard greens, spinach and cabbage. They are full of vitamins A, C, E and K, fiber and calcium. Consider these options when making salads and sandwiches.

legumes

Don’t forget the power of black beans, garbanzo beans and lentils. They contain vitamin K, antioxidants and calcium, making them a great addition to soups and stews.

Studies have shown that legumes also play an important role in preventing and managing a variety of health conditions.

Yogurt

Go Greek here, says Hudson. Although there are many great choices of yogurt full of calcium, Greek yogurt, which is not as processed as most types, also has a higher amount of protein.

Sweet potatoes

Vitamin A, which helps with vision, is found in sweet potatoes. It also helps organs like your heart, lungs and kidneys form and maintain themselves.

“It helps our cells communicate better,” says Hudson.

Eating just one medium sweet potato (with the skin on) a day provides the daily recommended amount of vitamin A. Sweet potatoes are also a great source of potassium.

Nuts and seeds

Snack on almonds and walnuts or incorporate chia seeds and hemp seeds into your smoothies to up your calcium intake. Most nuts are high in protein, low in saturated fat and contain no cholesterol.

Sesame seeds, which are high in calcium and copper, support immune function and the development of red blood cells. But don’t eat them whole, because they will pass through the digestive tract without you getting their benefits. Hip and pressed options are suitable. Look for tahini, a tasty paste made from sesame seeds, which can be used in dips and other dishes.

“Several studies show a link between peanut and tree nut consumption during pregnancy and breastfeeding with a lower risk of peanut sensitization,” shares Carrigg. “If you can eat nuts, it’s a good idea to expose your baby to them through breast milk.”

Apricots

These small results have a big impact. Full of fiber, vitamins, flavonoids and potassium, eating apricots helps strengthen blood vessels, reduces inflammation and supports healthy blood pressure. Opt for fresh apricots over canned varieties. Dried apricots are also a great option.

Are there foods to avoid while breastfeeding?

When it comes to what not to eat while breastfeeding, most foods are safe, Hudson says, especially if they’re part of a well-balanced diet. But there are certain foods to avoid during breastfeeding, including:

• Foods with artificial sweeteners. There is some concern that artificial sweeteners may increase your child’s risk of obesity, but more research is needed.
• Fish with high levels of mercury such as shark, mackerel and halibut. Mercury is a metal that can be toxic if consumed in high amounts – especially in children.
• Caffeine. The US Centers for Disease Control and Prevention (CDC) recommends limiting your caffeine to 300 milligrams each day, which is about two to three cups of coffee. If your baby gets too much caffeine through your breast milk, it can cause irritability and sleep issues.
• Alcohol. The best option is to avoid any alcoholic drinks, but if you do have a drink, there are some considerations: Don’t have more than one drink a day. You should also wait two hours until you breastfeed to give the alcohol time to leave your system. “If you consume more than two drinks, it is recommended that you pump to maintain your supply and prevent engorgement,” says Carrigg. “However, there are levels of alcohol in your milk and it is not recommended for the baby.”

Breastfeeding and diet

After pregnancy, it is natural to want to get back in shape and possibly lose weight.

But is weight loss and breastfeeding a good idea?

While it’s okay to get back into an exercise routine (and give yourself some friends while you get used to late night feedings), you may want to take a break from any kind of diet that restricts or limits certain calories or foods. And skip intermittent fasting for the time being.

In fact, if you are breastfeeding, you need to eat extra calories. Most diets include between 1,600 and 2,000 calories, but those who are breastfeeding should aim to eat an extra 350 to 500 calories per day.

“Breastfeeding itself is a great way to get back to your pre-pregnancy weight,” says Carrigg. “Studies show that breastfeeding helps people return to their pre-pregnancy weight faster than those who are not breastfeeding.”

Baseline?

Breastfeeding provides your baby with essential nutrients. And your breast milk changes over time to include the nutrients your baby needs, notes Hudson.

“It’s amazing,” she says. “An individual’s breast milk is designed for gestational age, no matter what that infant is.”

Hudson adds that it is also recommended that those who are breastfeeding continue taking their prenatal vitamins for a year after giving birth.

“Is that absolutely necessary?” she asks. “If someone is doing exactly what they need to do with their diet, probably not. But for some people who choose to breastfeed, they can’t always get what they need, so taking prenatal vitamins is a pretty good option.”

You only take care of yourself and your baby. Ask for help, be it your partner, family members or friends, when it comes to grocery shopping and making meals.

“Remember, parenting is a team sport,” says Hudson.